COREPOWER C1 CLASS WITH 2024
CUES SEQUENCE AND BREATH
WITH POSTURE
ANSWER ALL QUESTIONS IN THIS SECTION
QUESTION 1
Exhale - Child's Pose (Balasana) - ANSWERS-(2 min)
Hi, my name is Emily and I will be guiding you through the next 60 minutes of
C1practice. We will begin in extended child's pose. Come to The back of your
mat and bring your big toes to touch, splay your knees open wide. Extend your
arms to the mirror sink your hips down and breathe.
Settle into this position. Allow your body to melt into the earth. Child's pose is a
place of ease for your mind and your body. If at anytime your feel over heated or
need to take a break come back to child's pose on your mat.
Throughout class I will be offering some hands on assists and adjusts. If you prefer
to keep your practice private today please raise a hand now and I will gladly
respect your space. Thank you.
END OF
PAGE 1
, COREPOWER C1 CLASS WITH 2024
CUES SEQUENCE AND BREATH
WITH POSTURE
Lets begin class with cleansing breath. Take a deep inhale through your nose, fill
up your lungs, and feel air flow into the base of your belly. Open mouth exhale.
One more cleansing breath, inhale through your nose, audible exhale through
your mouth.
Now we will engage our ujjayi breath, or victorious breath. Inhale through your
nose, seal your lips and as you exhale through your nose, constrict the muscles in
END OF
PAGE 2
, COREPOWER C1 CLASS WITH 2024
CUES SEQUENCE AND BREATH
WITH POSTURE
the back of your throat creating a beautiful oceanic like sound. Continue Ujjayi
breathing on your own. Ujjayi breathing helps build heat from within and helps
our mind stay present on our mat. If you sense that your mind is wandering
connect with your breath and come back to this space.
QUESTION 2
Inhale - ANSWERS-Rise to table-top Stack you hips over your knees and
your shoulders over your wrists. Gaze down at the mat.
Exhale - Downward Facing Dog - ANSWERS-(1 min)
Spread your fingers wide, Step your feet hip-width distance apart and tuck your
toes
Send your hips back and up,
hold and breathe. Allow your heels to sink down into your mat, option to place a
slight bend in your knees. Draw your shoulder blades down your back.
END OF
PAGE 3
, COREPOWER C1 CLASS WITH 2024
CUES SEQUENCE AND BREATH
WITH POSTURE
Exhale - Ragdoll Pose - ANSWERS-(1 min)
Step your feet behind your hands hip-width distance apart, and place a slight
bend in your knees. Hinge from your hips and Hang your chest on your thighs.
Send your tailbone up and shift your weight into the ball mounds of your feet
stacking your hips over your ankles. Let your head hang heavy, Option to Grab for
opposite elbows and gently sway side to side.
Transition from Ragdoll - ANSWERS-Release your fingertips to the mat
and toe/heel your feet together- Inhale & slowly roll up to standing.
END OF
PAGE 4
CUES SEQUENCE AND BREATH
WITH POSTURE
ANSWER ALL QUESTIONS IN THIS SECTION
QUESTION 1
Exhale - Child's Pose (Balasana) - ANSWERS-(2 min)
Hi, my name is Emily and I will be guiding you through the next 60 minutes of
C1practice. We will begin in extended child's pose. Come to The back of your
mat and bring your big toes to touch, splay your knees open wide. Extend your
arms to the mirror sink your hips down and breathe.
Settle into this position. Allow your body to melt into the earth. Child's pose is a
place of ease for your mind and your body. If at anytime your feel over heated or
need to take a break come back to child's pose on your mat.
Throughout class I will be offering some hands on assists and adjusts. If you prefer
to keep your practice private today please raise a hand now and I will gladly
respect your space. Thank you.
END OF
PAGE 1
, COREPOWER C1 CLASS WITH 2024
CUES SEQUENCE AND BREATH
WITH POSTURE
Lets begin class with cleansing breath. Take a deep inhale through your nose, fill
up your lungs, and feel air flow into the base of your belly. Open mouth exhale.
One more cleansing breath, inhale through your nose, audible exhale through
your mouth.
Now we will engage our ujjayi breath, or victorious breath. Inhale through your
nose, seal your lips and as you exhale through your nose, constrict the muscles in
END OF
PAGE 2
, COREPOWER C1 CLASS WITH 2024
CUES SEQUENCE AND BREATH
WITH POSTURE
the back of your throat creating a beautiful oceanic like sound. Continue Ujjayi
breathing on your own. Ujjayi breathing helps build heat from within and helps
our mind stay present on our mat. If you sense that your mind is wandering
connect with your breath and come back to this space.
QUESTION 2
Inhale - ANSWERS-Rise to table-top Stack you hips over your knees and
your shoulders over your wrists. Gaze down at the mat.
Exhale - Downward Facing Dog - ANSWERS-(1 min)
Spread your fingers wide, Step your feet hip-width distance apart and tuck your
toes
Send your hips back and up,
hold and breathe. Allow your heels to sink down into your mat, option to place a
slight bend in your knees. Draw your shoulder blades down your back.
END OF
PAGE 3
, COREPOWER C1 CLASS WITH 2024
CUES SEQUENCE AND BREATH
WITH POSTURE
Exhale - Ragdoll Pose - ANSWERS-(1 min)
Step your feet behind your hands hip-width distance apart, and place a slight
bend in your knees. Hinge from your hips and Hang your chest on your thighs.
Send your tailbone up and shift your weight into the ball mounds of your feet
stacking your hips over your ankles. Let your head hang heavy, Option to Grab for
opposite elbows and gently sway side to side.
Transition from Ragdoll - ANSWERS-Release your fingertips to the mat
and toe/heel your feet together- Inhale & slowly roll up to standing.
END OF
PAGE 4
