CorePower C1 Class with Cues Sequence
and Breath with Posture Study Guide
Exhale - Child's Pose (Balasana)
(2 min)
Hi, my name is Emily and I will be guiding you through the next 60 minutes of C1 practice. 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.
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 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.
Inhale
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
(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.
Exhale - Ragdoll Pose
(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
,Release your fingertips to the mat and toe/heel your feet together- Inhale & slowly roll up to
standing.
Exhale - Stand at Attention (Samasthiti)
(3 breaths)
Bring your big toes to touch and press down into the four corners of your feet.
Bring your hands to heart center. Draw your shoulder blades together down your back.
Blink your eyes closed.
If it is in your practice to set an intention visualize your intention now and power it up with
every breath that you take in class.
Otherwise, I invite you to share the intention of community. We are all here to share our love
for teaching yoga. Today as we practice, lets share the positive energy that we cultivate on our
mat together as a community.
Let us seal our intention with a unified breath. Inhale open mouth exhale. One more inhale in
Exhale -
blink your eyes open and release your hand by your sides face your palms forward
Sun A
, 1st set: bring to form, cue to breathe & observe need for additional cues from the ground up.
Inhale - Mountain Pose (tadasana)
Ground down through the four corners of your feet, Reach your arms up by your ears, and
rotate your pinky fingers in.
Breathe here.
Lift your kneecaps up to engage your legs, relax your shoulder blades down your back, and Pull
your belly button in towards your spine.
One more inhale here, lengthen
Exhale - Forward Fold (Uttanasana)
Hinge from your hips
Bring your hands to the mat
Option to place a slight bend in your knees to bring your mat closer to you.
Allow your head to hang heavy.
Inhale here and lengthen your spine. Exhale release a little more fully into the forward bend.
Inhale - Halfway lift (ardha Uttanasana)
and Breath with Posture Study Guide
Exhale - Child's Pose (Balasana)
(2 min)
Hi, my name is Emily and I will be guiding you through the next 60 minutes of C1 practice. 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.
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 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.
Inhale
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
(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.
Exhale - Ragdoll Pose
(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
,Release your fingertips to the mat and toe/heel your feet together- Inhale & slowly roll up to
standing.
Exhale - Stand at Attention (Samasthiti)
(3 breaths)
Bring your big toes to touch and press down into the four corners of your feet.
Bring your hands to heart center. Draw your shoulder blades together down your back.
Blink your eyes closed.
If it is in your practice to set an intention visualize your intention now and power it up with
every breath that you take in class.
Otherwise, I invite you to share the intention of community. We are all here to share our love
for teaching yoga. Today as we practice, lets share the positive energy that we cultivate on our
mat together as a community.
Let us seal our intention with a unified breath. Inhale open mouth exhale. One more inhale in
Exhale -
blink your eyes open and release your hand by your sides face your palms forward
Sun A
, 1st set: bring to form, cue to breathe & observe need for additional cues from the ground up.
Inhale - Mountain Pose (tadasana)
Ground down through the four corners of your feet, Reach your arms up by your ears, and
rotate your pinky fingers in.
Breathe here.
Lift your kneecaps up to engage your legs, relax your shoulder blades down your back, and Pull
your belly button in towards your spine.
One more inhale here, lengthen
Exhale - Forward Fold (Uttanasana)
Hinge from your hips
Bring your hands to the mat
Option to place a slight bend in your knees to bring your mat closer to you.
Allow your head to hang heavy.
Inhale here and lengthen your spine. Exhale release a little more fully into the forward bend.
Inhale - Halfway lift (ardha Uttanasana)
