C2 Yoga Sequence – Wheel Exam 2024 with Complete Solutions

Child's Post (Balasana) - Correct Answer Hi, my name is Kat and I will be guiding you through the next 60 minutes of your C2 practice. We will begin in extended child's pose. Move to the middle of your mat, bring your knees to the edges of your mat and your big toes to touch. Extend your arms out in front of you and sink your hips down, bringing your forehead to rest on your mat. Centering - Correct Answer Take a moment here to deepen your breath. Bring your attention to your inhales and exhales. Normal for your mind to wander, but can you let everything go and focus on the present moment, just for now. Here we take 3 cleansing breaths and begin to cultivate our Ujayi Pranayama. Seal your lips and begin to inhale and exhale through your nose, with a slight constriction in the back of your throat, making the breath slightly audible. Transition to tabletop for cat/cow - Correct Answer On your next inhale or when you're ready, push up to tabletop position. Stack your shoulders directly over wrists, hips directly over knees. On an inhale, drop your belly low and look up = cow pose. Push through your palms to shine your chest up towards the ceiling. Exhale round your spine, chin to chest = Cat postw Can you push the same way through your palms, but this time to open through your back. Take a few breaths here to go through cat/cow on your own or take whatever your body needs. Inhaling to cow pose and exhaling to cat pose. Thread the needle - Correct Answer Come back to tabletop on your next inhale. Again stacking shoulders over wrists and hips over knees. 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 right shoulder and cheek on the ground. Press into your left hand to deepen your twist. Stay here for a few breaths. Inhale come back to tabletop. breathe here. Inhale reach your left arm high.... Inhale back to tabletop. Downward Facing Dog (Adho Mukha Svanasana) - Correct Answer On an exhale curl your toes under, send your hips up and back. Take a 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 are hip width apart. Shoulders away from your ears. Keep your hips high and work your heels into the mat. Engage your core by bringing your lower rubs into your spine. Option here to walk your dog to loosen up.