COREPOWER C1 CLASS EXAMS SCRIPT ALL ACTUAL
QUESTIONS AND ANSWERS SURE A+
✔✔Inhale -Warrior 2 - ✔✔Rotate your back heel down to your mat so your foot is
parallel to the short edge of your mat. Lift your chest up and open to the side wall, and
bring your arms to a T.
Breathe here.
Press through the knife side edge of your back foot. Gaze at your feet in the mirror and
connect your front heel in line with your back arch. Draw your tailbone down & lengthen
your spine. Gaze over your front arm.
✔✔Exhale - Extended Side Angle - ✔✔Reach your left arm forward and then tick tick
your hands to 12 and 6. Use your bottom arm to gently press your front thigh open.
Continue breathing here.
Re engage the bend in your front knee, pull your belly button into your spine as your
reach your top arm to the sky.
Option to draw your gaze up.
✔✔Inhale - Reverse Warrior - ✔✔Lift your chest,
,Place your back hand lightly on your back leg, and reach your front arm high with your
palm facing the back wall.
Breathe here.
Recommit to the 90 degree bend in your front knee & continue to press through the
knife side edge of your back foot. Point your tailbone downward. Find a stretch in your
side body as you reach your top arm to the sky.
One more inhale here, lengthen
✔✔Exhale - High to Low Plank Chaturanga - ✔✔Option to take on your knees or move
right into down dog
✔✔Inhale - Upward Facing Dog - ✔✔Take a moment in to fully engage
✔✔Exhale - Downward facing Dog - ✔✔Cleansing breath then reengage Ujjayi breath
✔✔Transition from Down dog to Core Strengthening - ✔✔Inhale, look forward and walk
through your hands to a seated position. Get some water, towel off. How are we all
feeling?
✔✔Exhale - Reclined Bound Angle Pose Sit Ups (Supta Baddha Konasana) - ✔✔(30
secs)
We have reached the part of class where we focus on strengthening our core, and the
good news is that we get to lie down.
Let's begin with reclined bound angle or suptabhada kanasana crunches.
Bring your big toes to touch
Bring your hands behind your head with your elbows out wide
Inhale lengthen your spine
Exhale Slowly lower down to lie on your mat with control
Inhale to prepare
Exhale lift your chest straight up to the ceiling
Inhale lower
Exhale lift
Continue at your own pace
Use your breath to guide you
Keep your elbows out wide so you cannot see them
As you lift, lift straight up to the ceiling rather than forwards to the mirror
Looking so strong!
We're here for 8, 7, 6, 5, 4, 3, 2, 1
Take a full body stretch here
✔✔Exhale - Bicycle Sit Ups - ✔✔(1 min)
, Lets Move into Yogi Bicycle Sit Ups.
Stack both knees over your hips bringing your shins parallel to the ceiling
Bring your hands behind your head and open your elbows wide.
Inhale to prepare
Exhale lift your chest up and twist your left elbow to your right knee
Inhale center
Exhale lift your chest up and twist your right elbow to your left knee
Inhale center
Exhale twist
Continue moving one breath to one movement
As you crunch reach your elbows to your knees rather than your knees to your elbows.
We're here for 8, 7, 6, 5, 4, 3, 2, 1
Great Job!
✔✔Transition to Boat Pose demo - ✔✔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) - ✔✔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 - ✔✔Inhale cross your ankles, plant your hands on the floor
and walk back to high plank
✔✔Exhale - High Plank to Low Plank Chaturanga - ✔✔Take your Chaturanga or meet
us back in Down Dog
✔✔Inhale - Upward Facing Dog - ✔✔Enjoy the inhale, fill your lungs
✔✔Exhale - Downward Facing Dog (Adho Mukha Svanasana) - ✔✔Take an inhale
here, open mouth exhale release heat. Inhale through your nose, ujjayi exhale through
your nose.
✔✔Transition to Crescent Lunge Series - ✔✔
✔✔Inhale: Right Leg High - ✔✔Right Leg High
✔✔Exhale: Low lunge - ✔✔Step your foot in between your hands.
QUESTIONS AND ANSWERS SURE A+
✔✔Inhale -Warrior 2 - ✔✔Rotate your back heel down to your mat so your foot is
parallel to the short edge of your mat. Lift your chest up and open to the side wall, and
bring your arms to a T.
Breathe here.
Press through the knife side edge of your back foot. Gaze at your feet in the mirror and
connect your front heel in line with your back arch. Draw your tailbone down & lengthen
your spine. Gaze over your front arm.
✔✔Exhale - Extended Side Angle - ✔✔Reach your left arm forward and then tick tick
your hands to 12 and 6. Use your bottom arm to gently press your front thigh open.
Continue breathing here.
Re engage the bend in your front knee, pull your belly button into your spine as your
reach your top arm to the sky.
Option to draw your gaze up.
✔✔Inhale - Reverse Warrior - ✔✔Lift your chest,
,Place your back hand lightly on your back leg, and reach your front arm high with your
palm facing the back wall.
Breathe here.
Recommit to the 90 degree bend in your front knee & continue to press through the
knife side edge of your back foot. Point your tailbone downward. Find a stretch in your
side body as you reach your top arm to the sky.
One more inhale here, lengthen
✔✔Exhale - High to Low Plank Chaturanga - ✔✔Option to take on your knees or move
right into down dog
✔✔Inhale - Upward Facing Dog - ✔✔Take a moment in to fully engage
✔✔Exhale - Downward facing Dog - ✔✔Cleansing breath then reengage Ujjayi breath
✔✔Transition from Down dog to Core Strengthening - ✔✔Inhale, look forward and walk
through your hands to a seated position. Get some water, towel off. How are we all
feeling?
✔✔Exhale - Reclined Bound Angle Pose Sit Ups (Supta Baddha Konasana) - ✔✔(30
secs)
We have reached the part of class where we focus on strengthening our core, and the
good news is that we get to lie down.
Let's begin with reclined bound angle or suptabhada kanasana crunches.
Bring your big toes to touch
Bring your hands behind your head with your elbows out wide
Inhale lengthen your spine
Exhale Slowly lower down to lie on your mat with control
Inhale to prepare
Exhale lift your chest straight up to the ceiling
Inhale lower
Exhale lift
Continue at your own pace
Use your breath to guide you
Keep your elbows out wide so you cannot see them
As you lift, lift straight up to the ceiling rather than forwards to the mirror
Looking so strong!
We're here for 8, 7, 6, 5, 4, 3, 2, 1
Take a full body stretch here
✔✔Exhale - Bicycle Sit Ups - ✔✔(1 min)
, Lets Move into Yogi Bicycle Sit Ups.
Stack both knees over your hips bringing your shins parallel to the ceiling
Bring your hands behind your head and open your elbows wide.
Inhale to prepare
Exhale lift your chest up and twist your left elbow to your right knee
Inhale center
Exhale lift your chest up and twist your right elbow to your left knee
Inhale center
Exhale twist
Continue moving one breath to one movement
As you crunch reach your elbows to your knees rather than your knees to your elbows.
We're here for 8, 7, 6, 5, 4, 3, 2, 1
Great Job!
✔✔Transition to Boat Pose demo - ✔✔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) - ✔✔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 - ✔✔Inhale cross your ankles, plant your hands on the floor
and walk back to high plank
✔✔Exhale - High Plank to Low Plank Chaturanga - ✔✔Take your Chaturanga or meet
us back in Down Dog
✔✔Inhale - Upward Facing Dog - ✔✔Enjoy the inhale, fill your lungs
✔✔Exhale - Downward Facing Dog (Adho Mukha Svanasana) - ✔✔Take an inhale
here, open mouth exhale release heat. Inhale through your nose, ujjayi exhale through
your nose.
✔✔Transition to Crescent Lunge Series - ✔✔
✔✔Inhale: Right Leg High - ✔✔Right Leg High
✔✔Exhale: Low lunge - ✔✔Step your foot in between your hands.
