Sculpt Yoga Sequence and Playlist (March 2024)

Yogis and yogi teachers alike, welcome to this past month’s sculpt yoga sequence and playlist. As always, feel free to take what you like and leave what you don’t.
You’ll notice that there are quite a few exercises in each bucket. Teaching at a faster pace works best for me, and I typically start counting down immediately after getting my students into a new exercise. I alternate between 4 and 8 counts by feel, always using the beat and occasionally by using the length of time left in the song.

This sculpt sequence was written using my Spotify playlist “YS #24.” I start my music about 3-4 minutes into class after cueing some deep breaths together) as students come into their tabletops. My Spotify “Crossfade” settings are set to blend my songs into one another for 8 seconds, and I usually don’t skip songs with the exception of my “Surrender” song (I switch to the savasana song after we are done stretching). Here are the songs I have mentally assigned to each bucket from my playlist:

And now for the sequence:

SUN A:

• Child’s pose
• Tabletop
• Cat/cow (3x – 2x breath to movement)
• Bird dogs on both sides
• Hovering tabletop with alternating shoulder taps
• DD
• Ragdoll (Set intention in ragdoll)

3 rounds:

• Mountain
• Baby backbend
• Mountain
• FF/HL
• Round 1: High plank with shoulder taps; Round 2: High plank to hovering tabletop; Round 3: High plank to hovering table top, then high plank with shoulder taps (basically combine both movements from before), then back to high plank for a chaturanga

SUN B (NO WEIGHTS):

• Chair
• Chairplane with palms down pulse
• Chair
• FF/HL
• High plank → Side plank with leg lifts (option to drop down to bottom knee or to your elbow)
• High plank → DD
• R leg high, knee to nose pulse, R leg high
• Low lunge
• Crescent lunge
• Low flying crescent
• Rocket arms → Heisman’s
• Crescent lunge -> Palms to heart full range lunges alternating with curtsy lunge
• Pulse lunge at the bottom
• Star pose
• W2 → Fingertips behind your ears → oblique crunches
• RW
• High plank with toe taps
• Chaturanga

• Chair
• Chairplane with palms facing in pulse
• Chair
• FF/HL
• High plank → Side plank with leg lifts (option to drop down to bottom knee or to your elbow)
• High plank → DD
• L leg high, knee to nose pulse, L leg high
• Low lunge
• Crescent lunge
• Low flying crescent
• Rocket arms → Heisman’s
• Crescent lunge -> Palms to heart full range lunges alternating with curtsy lunge
• Pulse lunge at the bottom
• Star pose
• W2 → Fingertips behind your ears → oblique crunches
• RW
• High plank with plank jacks
• Chaturanga

SUN B (WITH WEIGHTS):

• Chair (grab weights)
• Chairplane with palms facing up, pulse weights
• Chair
• FF/HL
• High plank → Side plank with thread the needle using weights (option to drop down to bottom knee or to your elbow)
• High plank → DD
• R leg high, knee to L elbow pulse, R leg high
• Low lunge (grab weights)
• Crescent lunge with shoulder press, then pulse weights halfway (option to do full range lunges with the arm movements)
• Bring weights to heart -> Pulse lunge at the bottom
• Star pose
• W2 → Baby circles forward → In n outs (bend and straighten front knee and pull elbows in and out) → W2
• RW
• High plank → Plank commandos (forearm planks back up to high planks) → Hold forearm plank
• Chaturanga

• Chair (grab weights)
• Chairplane with palms facing up, tap weight heads together
• Chair
• FF/HL
• High plank → Side plank with thread the needle using weights (option to drop down to bottom knee or to your elbow)
• High plank → DD
• L leg high, knee to R elbow pulse, L leg high
• Low lunge (grab weights)
• Crescent lunge with open/close books, then bring elbows together and pulse weights up (option to do full range lunges with the arm movements)
• Bring weights to heart – Pulse lunge at the bottom
• Star pose
• W2 → Baby circles backwards → In n outs → W2
• RW
• High plank → Forearm plank with alternating knee taps → Forearm plank with both knees lowering and both knees lifting

GLUTES:

• Tabletop > Heavy weight behind R knee ->
  Donkey kicks
• Donkey kicks pulse
• Fire hydrants
• Fire hydrants pulse
• Release weight > R leg straight back > Point toes for rainbow kicks (tap toes R and L)
• Bring leg slightly out to the R > Baby circles forward, then baby circles back
• Bring R leg to hip height > Leg extensions (bend and straighten leg)
• Hold leg at the top > Pulse heel up
• Child’s pose, then switch sides

ARMS:

• High plank > Wide arm pushups
• Come to standing on your knees > Grab weights, bicep curls (option to add squats with the arm movement), pulse arms halfway
• Second set of pushups, this time narrow arm stance
• Come to standing on your knees > Grab weights, hammer curls (option to add squats with the arm movement), pulse arms halfway
• High plank > Forearm plank > Body rocks > Hip dips > Pulse hips R > Pulse hips L > Static hold in forearm plank
• Come to standing on your knees > Grab weights, wide arm bicep curls (option to add squats with the arm movement), pulse arms halfway

CARDIO:

• Butt kickers
• (Turn right) Jumping jacks
• (Turn right) Jump squats
• (Turn right) Star jacks
• (Turn right) High knees or burpees to finish (student’s choice)

Water break for 4 long rounds of breath, meet in DD.

SS1:

• Chair (grab weights) > Bring weights together above head for skull crushers (option to coming up to stand for alternating knee lifts) > Pulse weights halfway up > Chair
• Chairplane
• Half staff, L leg high > Pulse knee at the top
• Bring weights to heart and airplane L leg back > Single leg deadlifts with shoulder press
• Step leg back > Low flying crescent > Bring weights to frame front knee > Narrow arm rows
• Crescent lunge
• W2 with rotator cuffs
• W2 with bow and arrows
• RW > Bend elbow > Single arm overhead tricep extensions (option to come in and out of front knee)
• Bring front elbow down > Single arm bicep curls
• RW > Chaturanga

SS2:

• Chair (grab weights) > Bring weights together above head for skull crushers (option to coming up to stand for alternating knee lifts) > Pulse weights halfway up > Chair
• Chairplane
• Half staff, R leg high > Pulse knee at the top
• Bring weights to heart and airplane R leg back >
  Single leg deadlifts with shoulder press
• Step leg back > Low flying crescent > Bring weights to frame front knee > Inverse grip narrow arm rows
• Crescent lunge
• W2 with side lateral lifts
• W2 with bow and arrows
• RW > Bend elbow > Single arm overhead tricep extensions (option to come in and out of front knee)
• Bring front elbow down > Single arm bicep curls
• RW > Chaturanga

CORE 1:

• Cobra, lower and lift your chest
• Swimmers
• Anchor your feet and legs down > Cobra in your upper body, bring your arms forward and back (engaging the muscles in your middle back) >
  Forearm plank
• Chaturanga

SQUATS:

• (From DD) FF/HL/FF
• Chair pose (grab weights)
• Basic squats > Then add in calf raises and optional shoulder press at the top
• Pulse squat
• Static hold > Crab walks
• Pause > Walk legs out wide > Sumo squats
• Pulse squat
• Static hold

HIP LIFTS:

• Lower onto your back, heavy weights to hips
• Weighted hip lifts
• Pulse hips up
• Full range hip lifts, holding weights directly above chest
• Pulse hips up
• Hold hips up > Knees in and out
• Option to hold hips up or lower them all the way down > Chest press
• Everything lowers, everything lifts
• Release weights, lower hips

CORE 2:

• 8 seconds of basic crunches, 8 seconds of yogi bicycles, 8 seconds of mountain climbers facing the back of the room (all at students own pace)

SURRENDER:

• Full body stretch
• Knees to chest -> Rock side to side, forwards and backwards
• Supine figure four on each side
• Happy baby
• Supine twist on each side
• Savasana
• Fetal pose (optional)
• Easy seat (optional)

That completes my March 2024 sculpt yoga sequence and playlist! For more ideas, you can find last month’s sequence and playlist here. Comment any questions down below, and don’t forget to subscribe to my newsletter to get next month’s sequence/playlist (and travel tips) sent straight to your inbox. Namaste!