1. Warm up. Tune in. Breathe. 1 song

Stand with your feet hip-width distance.
Feel feet in the ground
Breath
Start by giving yourself a long hug
Slide hands all over body (repeat x4)
Squeeze hands all over body (repeat x4)
Shake off each part of your body (repeat x4)
Roll up and down your spine (repeat x4)

2. Squats Moving Into Jump Squats — for the duration of song 2

Stand with your feet hip-width distance. Bend your knees and lower your hips down and back into a squat.
Reach your arms forward with your palms facing the ceiling. Inhale deeply.
Press your heels into the ground and straighten your legs to return to a standing position. As you do this, press your arms behind you, opening your rib cage and torso.
When you're ready, start adding in a jump between squats. Push the feet off the ground and land lightly into a deep squat.
Alternate between squats and jump squats for the length of your favorite high-energy workout song. When you're tempted to stop, visualize yourself releasing heavy tension from the body and keep moving.

3. Cardio — 10 minutes - songs 3+4

For the cardio sections, you can choose between exercises like running on the spot, jumping jacks, skater hops, burpees, etc. and alternate with free dance/improvisation. Get the heart going, feel what the body needs, bring it back to

physical movement when you lose clarity.

4. Down-Dog Push-Ups — for the duration of song 5

Come into a Down Dog with your hands and feet shoulder-width apart and your hips lifted toward the ceiling.
Pull your navel in and roll forward into high plank.
Bend your elbows and do one push-up. You can place your knees on the ground if needed. Return to high plank.
Shift your hips back to Down Dog.
Repeat this sequence to the beat of a mid-tempo song as you visualize yourself clearing stagnant energy from the body.

5. Cardio — 10 minutes - song 6+7

For the cardio sections, you can choose between exercises like running on the spot, jumping jacks, skater hops, burpees, etc. and alternate with free dance/improvisation. Get the heart going, feel what the body needs, bring it back to physical movement when you lose clarity.

6. Alternating Side Planks — for the duration of song 8

Come to high plank. Make sure your shoulders are stacked directly over your wrists. Breathe deeply.
Shift your weight to your left hand and rotate your body, opening your torso to the right, coming into side plank. Extend the right hand and arm toward the sky. Find length in your body and move your gaze to your top hand. Hold for four counts.
Bring your right hand back to the ground and rotate back into high plank. Now repeat this sequence on the left side.
Continue this sequence to the beat of a mid-tempo song, holding each side plank for four counts. Visualize yourself energetically lifting up and out as you clear your chest and heart space.

7. Cardio — 10 minutes - songs 9+10

For the cardio sections, you can choose between exercises like running on the spot, jumping jacks, skater hops, burpees, etc. and alternate with free dance/improvisation. Get the heart going, feel what the body needs, bring it back to physical movement when you lose clarity.

8. Standing Meditation - song 11

9. Seated Meditation — 5 to 20 minutes - song 12, 13, 14 (up to you)

Sit in a comfortable cross-legged position. Lengthen your spine and lift the crown of your head to the sky. Close your eyes.
Inhale deeply, then exhale. Release any tension in the muscles of your face.
Follow the breath in and out. If your attention wanders, notice any thoughts that arise and then bring the attention back to the breath.
Continue this breathing pattern for five, 10, or 20 minutes.

Dance As You Are

A Path of Awakening

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