CORE POWER YOGA C1
CLASS - CUES SEQUENCE
AND BREATH WITH POSTURE
QUESTIONS AND ANSWERS
Reach your arms up, rotate your pinky fingers in and soften your shoulders
Exhale - Forward Fold (Uttanasana)✔ans 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)✔ans 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)..✔ans (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)✔ans 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)✔ans (2-3B)
Spread your fingers wide and press into your palms,
,Engage your abdominals,
Press your heels closer to the mat
Transition from Down Dog>✔ans Inhale gaze toward your fingertips; Exhale bend you knees and
walk/float your feet between your hands
Inhale - Halfway Lift (Ardha Uttanasana-)✔ans Halfway lift with your hands on your shins and a flat back
Exhale - Forward Fold (Uttanasana)✔ans Forward Fold
Inhale - Chair Pose (Utkatasana)✔ans (3-5B)
Bend your knees,
Draw your tailbone back and down,
Reach your arms up and rotate your palms in with your pinkies facing each other
Exhale - Forward Fold (Uttanasana)✔ans 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)✔ans Shift your weight forward,
Lift your chest away from your thighs,
Draw your shoulder blades together and down your back
Exhale - High to low plank (Chaturanga Dandasana)✔ans Tilt forward slightly,
Lower yourself down to the mat,
Hug your elbows in tight
Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)✔ans 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)✔ans Spread your fingers wide and press into
your palms,
Engage your abdominals,
Press your heels closer to the mat
Inhale - Right leg high✔ans Right leg high
Exhale - Low Lunge✔ans Low Lunge
Inhale - Chair Pose✔ans Bend your knees,
Draw your tailbone back and down,
Reach your arms up and rotate your palms in with pinkies facing each other
Transition✔ans Inhale hands to heart center, exhale forward fold, inhale halfway lift
Exhale - High to Low Plank (Chaturanga Dandasana)✔ans Tilt forward slightly
Lower yourself down to the map
Hug your elbows in tight
Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)✔ans Bring the tops of your feet to the mat
Open and pull your chest forward
Straighten your arms and stack your shoulders over our wrists
Exhale - Downward Facing Dog✔ans Spread your fingers wide
Engage your abdominals
Press your heels closer to the mat
CLASS - CUES SEQUENCE
AND BREATH WITH POSTURE
QUESTIONS AND ANSWERS
Reach your arms up, rotate your pinky fingers in and soften your shoulders
Exhale - Forward Fold (Uttanasana)✔ans 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)✔ans 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)..✔ans (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)✔ans 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)✔ans (2-3B)
Spread your fingers wide and press into your palms,
,Engage your abdominals,
Press your heels closer to the mat
Transition from Down Dog>✔ans Inhale gaze toward your fingertips; Exhale bend you knees and
walk/float your feet between your hands
Inhale - Halfway Lift (Ardha Uttanasana-)✔ans Halfway lift with your hands on your shins and a flat back
Exhale - Forward Fold (Uttanasana)✔ans Forward Fold
Inhale - Chair Pose (Utkatasana)✔ans (3-5B)
Bend your knees,
Draw your tailbone back and down,
Reach your arms up and rotate your palms in with your pinkies facing each other
Exhale - Forward Fold (Uttanasana)✔ans 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)✔ans Shift your weight forward,
Lift your chest away from your thighs,
Draw your shoulder blades together and down your back
Exhale - High to low plank (Chaturanga Dandasana)✔ans Tilt forward slightly,
Lower yourself down to the mat,
Hug your elbows in tight
Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)✔ans 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)✔ans Spread your fingers wide and press into
your palms,
Engage your abdominals,
Press your heels closer to the mat
Inhale - Right leg high✔ans Right leg high
Exhale - Low Lunge✔ans Low Lunge
Inhale - Chair Pose✔ans Bend your knees,
Draw your tailbone back and down,
Reach your arms up and rotate your palms in with pinkies facing each other
Transition✔ans Inhale hands to heart center, exhale forward fold, inhale halfway lift
Exhale - High to Low Plank (Chaturanga Dandasana)✔ans Tilt forward slightly
Lower yourself down to the map
Hug your elbows in tight
Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)✔ans Bring the tops of your feet to the mat
Open and pull your chest forward
Straighten your arms and stack your shoulders over our wrists
Exhale - Downward Facing Dog✔ans Spread your fingers wide
Engage your abdominals
Press your heels closer to the mat
