COREPOWER YOGA C1 CLASS-SEQUENCE AND BREATH WITH POSTURE WITH COMPLETE QUESTIONS AND ANSWERS

COREPOWER YOGA C1 CLASS-
SEQUENCE AND BREATH WITH
POSTURE WITH COMPLETE
QUESTIONS AND ANSWERS

Exhale Balasana - ANSWER-Child's Pose (2 min)

Child's Pose Cues - ANSWER-1.Open your knees wide, bring big toes to touch
2. reach your arms forward
3. rest your forehead on your mat
4. bring your hips toward you heels

Introduce ujjayi breathing, set intention for class

Exhale Ahdo Mukha Svanasana - ANSWER-Downward Facing Dog (1 min)

Downward Facing Dog Cues - ANSWER-Step your feet hip width distance apart, place
your hands shoulder width distance apart, send your hips up and back, spread your
fingers wide and press your thumbs into the mat.

Transition from downward facing dog to ragdoll - ANSWER-at the bottom of your exhale
, walk to the top of your mat

Exhale Uttanasana - ANSWER-Ragdoll (1 min)

Ragdoll cues - ANSWER-step your feet hip width distance apart, hang your torso over
your thighs, place a small bend in your knees, grab for opposite elbows and relax your
neck. option to shake your yes and no, option to interlace your hands behind your neck.

Transition from Ragdoll to standing at attention - ANSWER-Release your fingertips to
the mat and toe/heel your feet together- Inhale slowly roll up

Exhale Samasthiti - ANSWER-Standing at Attention (3 breaths)

Standing at attention cues - ANSWER-Once you have arrived standing bring your big
toes to touch and your hands to heart center. Press into the four corners of your feet
and draw your shoulder blades together and down your back. Option to close your eyes
while taking three deep breaths here. Inhale through your nose, exhale out your

,mouth..inhale......exhale......, one more makes this your deepest breath of the day,
inhale... exhale... excellent..

Inhale Tadasana - ANSWER-Mountain Pose (3-5B)

Mountain Pose Cues - ANSWER-reach your arms up to the ceiling and rotate your
pinkies in, gaze forward, press through the four corners of your feet, engage your
abdominals and re-engage your legs. engage your ujjayi breath here for 3 to 5 breaths.
inhale through your nose, exhale right back through your nose, inhale...exhale... two
more on your own..

Exhale Uttanasana - ANSWER-Forward Fold

Forward fold cues - ANSWER-Hinge from your hips and draw your tailbone up and
slowly descend your hands to your mat, relax your neck and gaze back.

Inhale Urdhva Mukha Uttanasana - ANSWER-Halfway lift

Halfway lift cues - ANSWER-place your fingers on your shins, lift your chest away from
your thighs, shift your weight forward, Draw your shoulder blades together and down
your back and lengthen the back of your neck and gaze down.

Extended side angle cues - ANSWER-reach your front arm forward, reach reach reach!
and option to place your front elbow on your thigh and send your back arm up, lift your
ribs away from your thigh, option to draw your gaze up.

Inhale Parivrtta Virabhadrasana 2 - ANSWER-Reverse Warrior

Reverse Warrior cues - ANSWER-send your front arm up and place your back hand on
your thigh with little to no weight, lift up and back and keep your chest open to the side,
keep your front knee over your front ankle and draw your gaze up

Exhale Chaturanga Dandasana - ANSWER-High Plank to mid plank

Inhale Urdhva Mukha Svansana - ANSWER-Upward Facing Dog

Exhale Adho Mukha Svansana - ANSWER-Downward Facing Dog

Inhale - ANSWER-Left leg high

Exhale - ANSWER-Low lunge (left foot to your left wrist)

Inhale Virabhadrasana 2 - ANSWER-Warrior 2

Exhale Chaturanga Dandasana - ANSWER-High to mid plank Pose

, Inhale Urdhva Mukha Svanasana - ANSWER-Upward Facing Dog

Exhale Adho Mukha Svanasana - ANSWER-Downward Facing Dog (2-3 breaths here)

Chatarunga demo - ANSWER-For high to mid plank pose: plant your hands on your mat
in front of you and step your feet back and bring them hip-width distance apart. stack
your wrists over your shoulders and bring your hips in line with your heels and
shoulders, lengthen your neck and gaze down. Engage your core and your legs. Then
shift your weight forward and Pull your elbows into your side bodies and bend your
elbows 90 degrees, engage your abdominals and lengthen the back of your neck and
gaze down

for Upward facing dog:
bring the tops of your feet to the mat and straighten your arms and stack shoulders over
wrists, spread your fingers wide and press into your mat, open and pull your chest
forward and lift your knees and thighs off your mat.

Flip your feet and go back to downward facing dog.

Go through SUN A Twice through - ANSWER-FLOW ONE BREATH TO ONE
MOVEMENT

-on the bottom of your exhale step to the top of your mat
-inhale mountain pose
-exhale forward fold
-inhale halfway lift
-exhale chaturanga dandasana
-inhale upward facing dog
-exhale downward facing dog (2-3 breaths here) inhale..

Transition from Down Dog - ANSWER-Inhale gaze toward your fingertips; Exhale bend
you knees and walk to the top of your mat

Inhale Urdhva Mukha Uttanasana - ANSWER-Halfway Lift

Exhale Uttanasana - ANSWER-Forward Fold

Inhale Utkatasana - ANSWER-Chair Pose (3-5B)

chair pose cues - ANSWER-lift your torso up, bend your knees and sit back like there is
a chair behind you, shift your weight into your heels and reach your arms up and rotate
your pinkies in, sit lower into your chair. 2 more breaths here.

Exhale Uttanasana - ANSWER-Forward fold

Inhale Urdhva Uttanasana - ANSWER-Halfway Lift