CORE POWER YOGA C1 CLASS – CUES
(SEQUENCE AND BREATH WITH
POSTURE) WITH COMPLETE
SOLUTIONS
Exhale - Child's Pose (Balasana) - ANSWER-(2 min)
Move to the middle of your mat with your knees to the edges and your big toes
touching,
Rest your head on the mat,
Sink your hips down
Exhale - Downward Facing Dog (Ahdo Mukha Svanasana) - ANSWER-(1 min)
Step your feet hip-width distance apart,
Send your hips back and up,
Spread your fingers wide and press your thumbs and forefingers into the mat
Exhale - Ragdoll Pose (Uttanasana) - ANSWER-(1 min)
Step your feet hip-width distance apart,
Send your tailbone up,
Interlace your arms and let head and arms hang heavy
Transition from Ragdoll - ANSWER-Release your fingertips to the mat and toe/heel your
feet together- Inhale slowly roll up
Exhale - Stand at Attention (Samasthiti) - ANSWER-(3 breaths)
Bring your big toes to touch and heels behind your ankles,
Lift your chest up,
Bring your hands to heart center
Inhale - Halfway Lift (Ardha-Uttanasana) - ANSWER-
Exhale - Forward Fold (Uttanasana) - ANSWER-
Inhale - Mountain Pose (Tadasana) - ANSWER-Re-engage your legs,
Pull your belly button toward your spine,
Reach your arms up, rotate your pinky fingers in and soften your shoulders
Exhale - Forward Fold (Uttanasana) - ANSWER-Place a slight bend in your knees,
Hinge from your hips and draw your tailbone up,
Draw your shoulders away from your ears
, Inhale - Halfway lift (Ardha Uttanasana) - ANSWER-Shift your weight forward,
Lift your chest away from your thighs,
Draw your shoulder blades together and down your back
Exhale - High Plank to Low Plank (Chaturanga Dandasana).. - ANSWER-(Demo)
Step your feet back and bring them hip-width distance apart,
Bring your hips in line with your heels and shoulders,
Plant your hands apart and stack your shoulders over your wrists
Inhale - Updward Facing Dog (Urdhva Mukha Svanasana) - ANSWER-Bring the tops of
your feet to the mat,
Open and pull your chest forward,
Straighten your arms and stack your shoulders over your wrists
Exhale -Downward Facing Dog (Adho Mukha Svanasana) - ANSWER-(2-3B)
Spread your fingers wide and press into your palms,
Engage your abdominals,
Press your heels closer to the mat
Exhale - Downward Facing Dog - ANSWER-Spread your fingers wide
Engage your abdominals
Press your heels closer to the mat
Inhale - Lift your right leg high
Exhale - Low Lunge - ANSWER-
Inhale - Warrior 2, (Virabhadrasana 2) - ANSWER-(Right foot forward)
Point your front foot forward and stack your knee over your ankle,
Draw your tailbone down and lengthen your spine,
Reach your arms in opposite directions
Inhale - Hinge Forward - ANSWER-
Exhale - Extended Side Angle (Utthita Parsvakonsana) - ANSWER-Reach your right
hand to the floor and your left hand to the ceiling,
Keep your front knee over your ankle,
Engage your abdominals,
Draw your gaze up
Inhale - Reverse Warrior (Parivrtta Virabhadrasana 2) - ANSWER-Recommit to the
bend in your front knee,
Draw your tailbone down,
Place your back hand lightly on your leg, and reach your front arm high feeling the
stretch in your side
(SEQUENCE AND BREATH WITH
POSTURE) WITH COMPLETE
SOLUTIONS
Exhale - Child's Pose (Balasana) - ANSWER-(2 min)
Move to the middle of your mat with your knees to the edges and your big toes
touching,
Rest your head on the mat,
Sink your hips down
Exhale - Downward Facing Dog (Ahdo Mukha Svanasana) - ANSWER-(1 min)
Step your feet hip-width distance apart,
Send your hips back and up,
Spread your fingers wide and press your thumbs and forefingers into the mat
Exhale - Ragdoll Pose (Uttanasana) - ANSWER-(1 min)
Step your feet hip-width distance apart,
Send your tailbone up,
Interlace your arms and let head and arms hang heavy
Transition from Ragdoll - ANSWER-Release your fingertips to the mat and toe/heel your
feet together- Inhale slowly roll up
Exhale - Stand at Attention (Samasthiti) - ANSWER-(3 breaths)
Bring your big toes to touch and heels behind your ankles,
Lift your chest up,
Bring your hands to heart center
Inhale - Halfway Lift (Ardha-Uttanasana) - ANSWER-
Exhale - Forward Fold (Uttanasana) - ANSWER-
Inhale - Mountain Pose (Tadasana) - ANSWER-Re-engage your legs,
Pull your belly button toward your spine,
Reach your arms up, rotate your pinky fingers in and soften your shoulders
Exhale - Forward Fold (Uttanasana) - ANSWER-Place a slight bend in your knees,
Hinge from your hips and draw your tailbone up,
Draw your shoulders away from your ears
, Inhale - Halfway lift (Ardha Uttanasana) - ANSWER-Shift your weight forward,
Lift your chest away from your thighs,
Draw your shoulder blades together and down your back
Exhale - High Plank to Low Plank (Chaturanga Dandasana).. - ANSWER-(Demo)
Step your feet back and bring them hip-width distance apart,
Bring your hips in line with your heels and shoulders,
Plant your hands apart and stack your shoulders over your wrists
Inhale - Updward Facing Dog (Urdhva Mukha Svanasana) - ANSWER-Bring the tops of
your feet to the mat,
Open and pull your chest forward,
Straighten your arms and stack your shoulders over your wrists
Exhale -Downward Facing Dog (Adho Mukha Svanasana) - ANSWER-(2-3B)
Spread your fingers wide and press into your palms,
Engage your abdominals,
Press your heels closer to the mat
Exhale - Downward Facing Dog - ANSWER-Spread your fingers wide
Engage your abdominals
Press your heels closer to the mat
Inhale - Lift your right leg high
Exhale - Low Lunge - ANSWER-
Inhale - Warrior 2, (Virabhadrasana 2) - ANSWER-(Right foot forward)
Point your front foot forward and stack your knee over your ankle,
Draw your tailbone down and lengthen your spine,
Reach your arms in opposite directions
Inhale - Hinge Forward - ANSWER-
Exhale - Extended Side Angle (Utthita Parsvakonsana) - ANSWER-Reach your right
hand to the floor and your left hand to the ceiling,
Keep your front knee over your ankle,
Engage your abdominals,
Draw your gaze up
Inhale - Reverse Warrior (Parivrtta Virabhadrasana 2) - ANSWER-Recommit to the
bend in your front knee,
Draw your tailbone down,
Place your back hand lightly on your leg, and reach your front arm high feeling the
stretch in your side
