COREPOWER C1 CLASS WITH CUES
(SEQUENCE AND BREATH WITH
POSTURE)- 168 QUESTIONS AND
ANSWERS
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.
Inhale - ANSWER-Rise to table-top Stack you hips over your knees and your shoulders
over your wrists. Gaze down at the mat.
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.
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.
Transition from Ragdoll - ANSWER-Release your fingertips to the mat and toe/heel your
feet together- Inhale & slowly roll up to standing.
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
Exhale - - ANSWER-blink your eyes open and release your hand by your sides face
your palms forward
Sun A - ANSWER-1st set: bring to form, cue to breathe & observe need for additional
cues from the ground up.
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
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.
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,
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.
Inhale shift forward, Exhale Low plank - ANSWER-Shift forward two inches and lower
halfway down hugging your elbows into your side body.
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
Exhale -Downward Facing Dog (ado mukha dandasana) - ANSWER-(2-3B) Send your
hips up and back.
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
Sun A sets 2 & 3 - ANSWER-Let's flow one breath to one movement
Sun B - ANSWER-1st set: bring to form, cue to breathe & observe need for additional
cues from the ground up.
Transition from Downward Facing Dog - ANSWER-At the bottom of your next exhale,
walk to the top of your mat.
(SEQUENCE AND BREATH WITH
POSTURE)- 168 QUESTIONS AND
ANSWERS
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.
Inhale - ANSWER-Rise to table-top Stack you hips over your knees and your shoulders
over your wrists. Gaze down at the mat.
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.
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.
Transition from Ragdoll - ANSWER-Release your fingertips to the mat and toe/heel your
feet together- Inhale & slowly roll up to standing.
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
Exhale - - ANSWER-blink your eyes open and release your hand by your sides face
your palms forward
Sun A - ANSWER-1st set: bring to form, cue to breathe & observe need for additional
cues from the ground up.
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
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.
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,
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.
Inhale shift forward, Exhale Low plank - ANSWER-Shift forward two inches and lower
halfway down hugging your elbows into your side body.
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
Exhale -Downward Facing Dog (ado mukha dandasana) - ANSWER-(2-3B) Send your
hips up and back.
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
Sun A sets 2 & 3 - ANSWER-Let's flow one breath to one movement
Sun B - ANSWER-1st set: bring to form, cue to breathe & observe need for additional
cues from the ground up.
Transition from Downward Facing Dog - ANSWER-At the bottom of your next exhale,
walk to the top of your mat.
