CorePower C1 Class with Cues Sequence
and Breath with Posture Study Guide
Questions With Solutions Updated 2027
Transition to Boat Pose demo - ANSWER -Hug your knees into your chest
Gently rock side to side to massage your spine.
Begin to rock back and fourth and roll up to a seated position landing on your sit
bones.
Exhale - Boat Pose (Navasana) - ANSWER -Take a deep breath in here, exhale
Boat pose (2-3B)
From your seated position, ground down through your sit bones. Plant your feet on
the ground and place your hands behind your knees.
Lengthen your chest up to the sky growing taller.
Pull your belly button into your spine.
Option to reach your arms forward and rotate your palms up and use your core to
lift your legs.
We're here for 4-3-2-1
Transition from Boat - ANSWER -Inhale cross your ankles, plant your hands on
the floor and walk back to high plank
Exhale - High Plank to Low Plank Chaturanga - ANSWER -Take your
Chaturanga or meet us back in Down Dog
Inhale - Upward Facing Dog - ANSWER -Enjoy the inhale, fill your lungs
Exhale - Downward Facing Dog (Adho Mukha Svanasana) - ANSWER -Take an
inhale here, open mouth exhale release heat. Inhale through your nose, ujjayi
exhale through your nose.
Transition to Crescent Lunge Series - ANSWER -
Inhale: Right Leg High - ANSWER -Right Leg High
Exhale: Low lunge - ANSWER -Step your foot in between your hands.
,Inhale - high Crescent Lunge (Anjaneyasana) - ANSWER -(3-5B)
Stack your front knee over your ankle keeping your back heel lifted
Draw your tailbone down and lift your chest up
Reach your fingers to the sky
Breathe here
Rock your right hip back in line with your left to square your hips to the front of
the room.
Relax your shoulder blades down your back.
One more inhale here lengthen,
Exhale bring your palms to heart center
Inhale shift forward lengthening your spine
Exhale - Revolving Crescent Lunge (Parivrtta Anjaneyasana) - ANSWER -(3-5B)
Continue to press through your back heel
Bring your left elbow to the outside of your right knee
Option to drop down on your back knee to focus on your twist
Pull your bellybutton into your spine to stabilize your core.
Slightly lift your back knee up to engage your quads.
With each inhale lengthen your spine and with each exhale twist a little further.
Inhale lengthen
Exhale twist
One more inhale here,
Exhale - Runner's Lunge - ANSWER -Release your hands to the inside of your
right foot,
Toe heel your right foot to the top right corner of your mat,
Option to lower down on your back knee and untuck your back toes
Option to drop down to your forearms to the mat to deepen your stretch or come
down onto a block to bring your mat closer to you.
Allow your head and neck to hang heavy
Take a moment to breathe as you gently open your hips
Inhale press up to your palms
Transition from Runner's Lunge - ANSWER -Exhale to High Plank, prepare for
side plank to the right, ground down through your left hand
, Inhale - Side Plank (Vasisthasana) - ANSWER -Roll on to the outside edge of
your left foot and stack your feet.
Reach your right arm to the ceiling stacking shoulder over shoulder.
Option to drop your bottom knee down for stability.
Breathe here.
Lift your top hip up to the sky,
And pull your belly button into your spine.
Take one more breath in here
Exhale - High Plankk to Low plank (Chaturanga Dandasana) - ANSWER -Take
your Chaturanga or feel free to meet us in downward dog
Inhale - Upward Facing Dog (Urdhva Mukha Svanasana) - ANSWER -Upward
Facing Dog
Exhale - Downward Dog (Adho Mukha Svanasana) - ANSWER -Let's take a
breath together - release all the air from your lungs, deep inhale... and exhale.
Inhale _ Left leg high - ANSWER -Left leg high
Exhale _ Low Lunge - ANSWER -Low Lunge
Inhale Crescent Lunge (Anjaneyasana) - ANSWER -(3-5B)
Stack your front knee over your ankle keeping your back heel lifted
Draw your tailbone down and lift your chest up
Reach your fingers to the sky
Breathe here
Rock your left hip back in line with your right hip
Relax your shoulder blades down your back and reengage the bend in your front
knee
One more inhale here,
Exhale bring your palms to heart center
Inhale shift forward 2 inches lengthening your spine
Exhale _ Revolved Crescent Lunge (Parivrtta Anjaneyasana) - ANSWER -(3-5B)
and Breath with Posture Study Guide
Questions With Solutions Updated 2027
Transition to Boat Pose demo - ANSWER -Hug your knees into your chest
Gently rock side to side to massage your spine.
Begin to rock back and fourth and roll up to a seated position landing on your sit
bones.
Exhale - Boat Pose (Navasana) - ANSWER -Take a deep breath in here, exhale
Boat pose (2-3B)
From your seated position, ground down through your sit bones. Plant your feet on
the ground and place your hands behind your knees.
Lengthen your chest up to the sky growing taller.
Pull your belly button into your spine.
Option to reach your arms forward and rotate your palms up and use your core to
lift your legs.
We're here for 4-3-2-1
Transition from Boat - ANSWER -Inhale cross your ankles, plant your hands on
the floor and walk back to high plank
Exhale - High Plank to Low Plank Chaturanga - ANSWER -Take your
Chaturanga or meet us back in Down Dog
Inhale - Upward Facing Dog - ANSWER -Enjoy the inhale, fill your lungs
Exhale - Downward Facing Dog (Adho Mukha Svanasana) - ANSWER -Take an
inhale here, open mouth exhale release heat. Inhale through your nose, ujjayi
exhale through your nose.
Transition to Crescent Lunge Series - ANSWER -
Inhale: Right Leg High - ANSWER -Right Leg High
Exhale: Low lunge - ANSWER -Step your foot in between your hands.
,Inhale - high Crescent Lunge (Anjaneyasana) - ANSWER -(3-5B)
Stack your front knee over your ankle keeping your back heel lifted
Draw your tailbone down and lift your chest up
Reach your fingers to the sky
Breathe here
Rock your right hip back in line with your left to square your hips to the front of
the room.
Relax your shoulder blades down your back.
One more inhale here lengthen,
Exhale bring your palms to heart center
Inhale shift forward lengthening your spine
Exhale - Revolving Crescent Lunge (Parivrtta Anjaneyasana) - ANSWER -(3-5B)
Continue to press through your back heel
Bring your left elbow to the outside of your right knee
Option to drop down on your back knee to focus on your twist
Pull your bellybutton into your spine to stabilize your core.
Slightly lift your back knee up to engage your quads.
With each inhale lengthen your spine and with each exhale twist a little further.
Inhale lengthen
Exhale twist
One more inhale here,
Exhale - Runner's Lunge - ANSWER -Release your hands to the inside of your
right foot,
Toe heel your right foot to the top right corner of your mat,
Option to lower down on your back knee and untuck your back toes
Option to drop down to your forearms to the mat to deepen your stretch or come
down onto a block to bring your mat closer to you.
Allow your head and neck to hang heavy
Take a moment to breathe as you gently open your hips
Inhale press up to your palms
Transition from Runner's Lunge - ANSWER -Exhale to High Plank, prepare for
side plank to the right, ground down through your left hand
, Inhale - Side Plank (Vasisthasana) - ANSWER -Roll on to the outside edge of
your left foot and stack your feet.
Reach your right arm to the ceiling stacking shoulder over shoulder.
Option to drop your bottom knee down for stability.
Breathe here.
Lift your top hip up to the sky,
And pull your belly button into your spine.
Take one more breath in here
Exhale - High Plankk to Low plank (Chaturanga Dandasana) - ANSWER -Take
your Chaturanga or feel free to meet us in downward dog
Inhale - Upward Facing Dog (Urdhva Mukha Svanasana) - ANSWER -Upward
Facing Dog
Exhale - Downward Dog (Adho Mukha Svanasana) - ANSWER -Let's take a
breath together - release all the air from your lungs, deep inhale... and exhale.
Inhale _ Left leg high - ANSWER -Left leg high
Exhale _ Low Lunge - ANSWER -Low Lunge
Inhale Crescent Lunge (Anjaneyasana) - ANSWER -(3-5B)
Stack your front knee over your ankle keeping your back heel lifted
Draw your tailbone down and lift your chest up
Reach your fingers to the sky
Breathe here
Rock your left hip back in line with your right hip
Relax your shoulder blades down your back and reengage the bend in your front
knee
One more inhale here,
Exhale bring your palms to heart center
Inhale shift forward 2 inches lengthening your spine
Exhale _ Revolved Crescent Lunge (Parivrtta Anjaneyasana) - ANSWER -(3-5B)
