CorePower C1 Class with Cues Sequence and Breath
with Posture Study Guide (actual 2025)
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.
Inhale - high Crescent Lunge (Anjaneyasana)
(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)
(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
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
Exhale to High Plank, prepare for side plank to the right,
ground down through your left hand
, Inhale - Side Plank (Vasisthasana)
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)
Take your Chaturanga or feel free to meet us in downward
dog
Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)
Upward Facing Dog
with Posture Study Guide (actual 2025)
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.
Inhale - high Crescent Lunge (Anjaneyasana)
(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)
(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
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
Exhale to High Plank, prepare for side plank to the right,
ground down through your left hand
, Inhale - Side Plank (Vasisthasana)
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)
Take your Chaturanga or feel free to meet us in downward
dog
Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)
Upward Facing Dog
