CorePower C1 Class with Cues Questions with
CORRECT Answers (Grade A+)
Question 1:
Exhale - Child's Pose (Balasana)
Answer:
(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.
Question 2:
Inhale
Answer:
Rise to table-top Stack you hips over your knees and your shoulders over your wrists. Gaze down at the
mat.
Question 3:
Exhale - Downward Facing Dog
Answer:
(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.
,Question 4:
Exhale - Ragdoll Pose
Answer:
(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.
Question 5:
Transition from Ragdoll
Answer:
Release your fingertips to the mat and toe/heel your feet together- Inhale & slowly roll up to standing.
Question 6:
Exhale - Stand at Attention (Samasthitihi)
Answer:
(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
Question 7:
Exhale -
Answer:
blink your eyes open and release your hand by your sides face your palms forward
Question 8:
Sun A
Answer:
1st set: bring to form, cue to breathe & observe need for additional cues from the ground up.
,Question 9:
Inhale - Mountain Pose (tadasana)
Answer:
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
Question 10:
Exhale - Forward Fold (UTtanasana)
Answer:
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.
Question 11:
Inhale - Halfway lift (ardha UTtanasana)
Answer:
Lift your chest away from your thighs and place your hands on the front of your legs. Extend the crown
of your head forward to the mirror and gaze down at your mat. Breathe here. Draw your shoulder
blades together and down your back lengthen your spine and shift your weight into the ball mounds of
your feet to stack your hips over your ankles. One more inhale here,
Question 12:
Exhale - High Plank to Low Plank (Chatarunga Dandasana)
Answer:
Exhale high plank. Plant your hands into the mat. Step your feet back and bring them hip-width
distance apart, Your body is one long line of energy.
Question 13:
Inhale shift forward, Exhale Low plank
Answer:
Shift forward two inches and lower halfway down hugging your elbows into your side body.
, Question 14:
Inhale - Updward Facing Dog (ardva mukha svanasana)
Answer:
Flip the tops of your feet to the mat, Open and pull your chest forward, Straighten your arms and
stacking your shoulders over your wrists
Question 15:
Exhale -Downward Facing Dog (ado mukha dandasana)
Answer:
(2-3B) Send your hips up and back.
Question 16:
DEMO for high to low plank (chatarunga dandasana)
Answer:
Inhale gaze toward your fingertips; Exhale and walk your feet between your hands and take a seat 1)
cued pose 2) if your are working on building arm strength- Lower to your knees 3) if you are building
back strength - Lower all the way down for cobra 4) skip the high to low plank altogether
Question 17:
Sun A sets 2 & 3
Answer:
Let's flow one breath to one movement
Question 18:
Sun B
Answer:
1st set: bring to form, cue to breathe & observe need for additional cues from the ground up.
Question 19:
Question not clearly extracted from source.
Answer:
At the bottom of your next exhale, walk to the top of your mat. Transition from Downward Facing Dog
CORRECT Answers (Grade A+)
Question 1:
Exhale - Child's Pose (Balasana)
Answer:
(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.
Question 2:
Inhale
Answer:
Rise to table-top Stack you hips over your knees and your shoulders over your wrists. Gaze down at the
mat.
Question 3:
Exhale - Downward Facing Dog
Answer:
(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.
,Question 4:
Exhale - Ragdoll Pose
Answer:
(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.
Question 5:
Transition from Ragdoll
Answer:
Release your fingertips to the mat and toe/heel your feet together- Inhale & slowly roll up to standing.
Question 6:
Exhale - Stand at Attention (Samasthitihi)
Answer:
(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
Question 7:
Exhale -
Answer:
blink your eyes open and release your hand by your sides face your palms forward
Question 8:
Sun A
Answer:
1st set: bring to form, cue to breathe & observe need for additional cues from the ground up.
,Question 9:
Inhale - Mountain Pose (tadasana)
Answer:
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
Question 10:
Exhale - Forward Fold (UTtanasana)
Answer:
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.
Question 11:
Inhale - Halfway lift (ardha UTtanasana)
Answer:
Lift your chest away from your thighs and place your hands on the front of your legs. Extend the crown
of your head forward to the mirror and gaze down at your mat. Breathe here. Draw your shoulder
blades together and down your back lengthen your spine and shift your weight into the ball mounds of
your feet to stack your hips over your ankles. One more inhale here,
Question 12:
Exhale - High Plank to Low Plank (Chatarunga Dandasana)
Answer:
Exhale high plank. Plant your hands into the mat. Step your feet back and bring them hip-width
distance apart, Your body is one long line of energy.
Question 13:
Inhale shift forward, Exhale Low plank
Answer:
Shift forward two inches and lower halfway down hugging your elbows into your side body.
, Question 14:
Inhale - Updward Facing Dog (ardva mukha svanasana)
Answer:
Flip the tops of your feet to the mat, Open and pull your chest forward, Straighten your arms and
stacking your shoulders over your wrists
Question 15:
Exhale -Downward Facing Dog (ado mukha dandasana)
Answer:
(2-3B) Send your hips up and back.
Question 16:
DEMO for high to low plank (chatarunga dandasana)
Answer:
Inhale gaze toward your fingertips; Exhale and walk your feet between your hands and take a seat 1)
cued pose 2) if your are working on building arm strength- Lower to your knees 3) if you are building
back strength - Lower all the way down for cobra 4) skip the high to low plank altogether
Question 17:
Sun A sets 2 & 3
Answer:
Let's flow one breath to one movement
Question 18:
Sun B
Answer:
1st set: bring to form, cue to breathe & observe need for additional cues from the ground up.
Question 19:
Question not clearly extracted from source.
Answer:
At the bottom of your next exhale, walk to the top of your mat. Transition from Downward Facing Dog
