C2 Yoga Sequence UPDATED ACTUAL
Exam Questions and CORRECT Answers
Child's Pose (Balasana) - CORRECT ANSWER - Move to the middle of your mat, knees
wide & big toe mounds to touch. extend your arms out in front of you and sink your hips down,
bringing your forehead to rest on the mat.
Centering - CORRECT ANSWER - Take a moment to deepen your breath. Bring your
attention to your inhales and exhales. Normal for mind to wander, but can you let everything go
and focus on the present moment, just for now.
3 Cleansing breaths
*Ujayi Pranayama - Now seal your lips, begin to inhale and exhale through your nose, with a
slight constriction in the back of your throat, making the breath slightly audible. We call this
Ujayi pranayama or oceanic breath
Intention - Yoga is the practice of letting go of what isn't, so that we can clearly see what is.
What can you let go of during these 30 minutes?
Transition to Tabletop for Cat/Cow - CORRECT ANSWER - On an inhale push up to
tabletop position. shoulders are directly over your wrists, hips over your knees. On an inhale
drop your belly low, and look up= cow pose. Exhale round your spine, chin to chest= cat pose
Arm/Leg Extensions - CORRECT ANSWER - Inhale reach your right arm out in front of
you and your left leg straight out behind you, flexing your toes to the floor/squaring your hips
down to the mat. Pause here for a moment, focusing on your breath, creating that balance. Take
another inhale. Exhale bring elbow to knee. (repeat) Inhale extend, Exhale crunch. x2 inhale
extend, exhale place everything back down to the mat.
Thread the Needle - CORRECT ANSWER - Inhale reach your right arm up to the sky,
allowing your gaze to follow toward the ceiling. exhale thread the needle, slide your right arm
underneath you, resting your shoulder and cheek on the ground, Press into your left hand for a
deep twist
, Downward Facing Dog (Adho Muhka Svanasana) - CORRECT ANSWER - On an exhale
curl your toes under, send your hips up and back. Deep breath in through your nose, fill up
completely... open mouth exhale
Spread your fingers wide and press your thumbs and forefingers into the mat.
Feet hip width apart. Shoulders away from your ears.
Keeping your hips high, working your heels into the mat
Enage your core by bringing your lower ribs into your spine
Transition to Ragdoll - CORRECT ANSWER - Inhale look between your thumbs
begin to step your feet to the front of your mat
bend your knees, reach for opposite elbows and begin to sway here for a minute, releasing your
back and letting your head hang heavy.
Transition from Ragdoll - CORRECT ANSWER - Release your fingertips to the mat and
toe/heel your feet together- Inhale slowly roll up
Exhale - Stand at Attention (Samasthiti) - CORRECT ANSWER - (3 breaths)
Bring your big toes to touch and heels behind your ankles,
Lift your chest up,
Bring your hands to heart center
(inhale) Mountain Pose - CORRECT ANSWER - Inhale reach your arms up to the sky,
palms facing inward, shoulders rolling back and down, (shoulder blades hugging one another,
strong core, inner thighs turning inward)
Exhale forward fold - CORRECT ANSWER - with a flat spine. Palms come together
through heart center, reaching for the floor.
(put weight into your toes)
Exam Questions and CORRECT Answers
Child's Pose (Balasana) - CORRECT ANSWER - Move to the middle of your mat, knees
wide & big toe mounds to touch. extend your arms out in front of you and sink your hips down,
bringing your forehead to rest on the mat.
Centering - CORRECT ANSWER - Take a moment to deepen your breath. Bring your
attention to your inhales and exhales. Normal for mind to wander, but can you let everything go
and focus on the present moment, just for now.
3 Cleansing breaths
*Ujayi Pranayama - Now seal your lips, begin to inhale and exhale through your nose, with a
slight constriction in the back of your throat, making the breath slightly audible. We call this
Ujayi pranayama or oceanic breath
Intention - Yoga is the practice of letting go of what isn't, so that we can clearly see what is.
What can you let go of during these 30 minutes?
Transition to Tabletop for Cat/Cow - CORRECT ANSWER - On an inhale push up to
tabletop position. shoulders are directly over your wrists, hips over your knees. On an inhale
drop your belly low, and look up= cow pose. Exhale round your spine, chin to chest= cat pose
Arm/Leg Extensions - CORRECT ANSWER - Inhale reach your right arm out in front of
you and your left leg straight out behind you, flexing your toes to the floor/squaring your hips
down to the mat. Pause here for a moment, focusing on your breath, creating that balance. Take
another inhale. Exhale bring elbow to knee. (repeat) Inhale extend, Exhale crunch. x2 inhale
extend, exhale place everything back down to the mat.
Thread the Needle - CORRECT ANSWER - Inhale reach your right arm up to the sky,
allowing your gaze to follow toward the ceiling. exhale thread the needle, slide your right arm
underneath you, resting your shoulder and cheek on the ground, Press into your left hand for a
deep twist
, Downward Facing Dog (Adho Muhka Svanasana) - CORRECT ANSWER - On an exhale
curl your toes under, send your hips up and back. Deep breath in through your nose, fill up
completely... open mouth exhale
Spread your fingers wide and press your thumbs and forefingers into the mat.
Feet hip width apart. Shoulders away from your ears.
Keeping your hips high, working your heels into the mat
Enage your core by bringing your lower ribs into your spine
Transition to Ragdoll - CORRECT ANSWER - Inhale look between your thumbs
begin to step your feet to the front of your mat
bend your knees, reach for opposite elbows and begin to sway here for a minute, releasing your
back and letting your head hang heavy.
Transition from Ragdoll - CORRECT ANSWER - Release your fingertips to the mat and
toe/heel your feet together- Inhale slowly roll up
Exhale - Stand at Attention (Samasthiti) - CORRECT ANSWER - (3 breaths)
Bring your big toes to touch and heels behind your ankles,
Lift your chest up,
Bring your hands to heart center
(inhale) Mountain Pose - CORRECT ANSWER - Inhale reach your arms up to the sky,
palms facing inward, shoulders rolling back and down, (shoulder blades hugging one another,
strong core, inner thighs turning inward)
Exhale forward fold - CORRECT ANSWER - with a flat spine. Palms come together
through heart center, reaching for the floor.
(put weight into your toes)
