C2 Yoga Sequence – Wheel UPDATED
ACTUAL Exam Questions and CORRECT
Answers
Child's Post (Balasana) - CORRECT ANSWER - Hi, my name is Kat and I will be guiding
you through the next 60 minutes of your C2 practice. We will begin in extended child's pose.
Move to the middle of your mat, bring your knees to the edges of your mat and your big toes to
touch. Extend your arms out in front of you and sink your hips down, bringing your forehead to
rest on your mat.
Centering - CORRECT ANSWER - Take a moment here to deepen your breath. Bring
your attention to your inhales and exhales. Normal for your mind to wander, but can you let
everything go and focus on the present moment, just for now. Here we take 3 cleansing breaths
and begin to cultivate our Ujayi Pranayama. Seal your lips and begin to inhale and exhale
through your nose, with a slight constriction in the back of your throat, making the breath
slightly audible.
Transition to tabletop for cat/cow - CORRECT ANSWER - On your next inhale or when
you're ready, push up to tabletop position. Stack your shoulders directly over wrists, hips directly
over knees.
On an inhale, drop your belly low and look up = cow pose. Push through your palms to shine
your chest up towards the ceiling.
Exhale round your spine, chin to chest = Cat postw Can you push the same way through your
palms, but this time to open through your back. Take a few breaths here to go through cat/cow on
your own or take whatever your body needs. Inhaling to cow pose and exhaling to cat pose.
Thread the needle - CORRECT ANSWER - Come back to tabletop on your next inhale.
Again stacking shoulders over wrists and hips over knees. Inhale reach your right arm up to the
sky, allowing your gaze to follow toward the ceiling. Exhale thread the needle, slide your right
arm underneath you, resting your right shoulder and cheek on the ground. Press into your left
hand to deepen your twist. Stay here for a few breaths. Inhale come back to tabletop. breathe
here. Inhale reach your left arm high.... Inhale back to tabletop.
,Downward Facing Dog
(Adho Mukha Svanasana) - CORRECT ANSWER - On an exhale curl your toes under,
send your hips up and back. Take a deep breath in through your nose, fill up completely... Open
mouth exhale. Spread your fingers wide and press your thumbs and forefingers into the mat. Feet
are hip width apart. Shoulders away from your ears. Keep your hips high and work your heels
into the mat. Engage your core by bringing your lower rubs into your spine. Option here to walk
your dog to loosen up.
Transition to Ragdoll - CORRECT ANSWER - Inhale bend your knees and look to the top
of your mat, exhale travel to the top of your mat. Bring your feet behind your wrists, hip width
distance apart. Place a generous bend in your knees, reach for opposite elbows. Begin to sway
here, releasing your back and letting your head hang heavy. Option here for a shoulder rinse,
interlacing your hands at the base of your spine.
Transition from Ragdoll - CORRECT ANSWER - Release your fingertips to the mat and
toe/heel your feet together leaving room between your heels. Inhale, slow rise to standing
Exhale standing at attention (samasthiti) - CORRECT ANSWER - 3 breaths
Lift your chest up. Bring your hands to heart center. I invite you now to set your intention for the
class. If you do not have one, I offer you mine: throughout this class how can you use your
strength to open your heart both emotionally and physically? Together we take 3 deep breaths to
seal our intention for the class.
Inhale Mountain Pose - CORRECT ANSWER - Reach your arms up to the sky, palms
facing inward, shoulders rolling back and down. Hug your shoulder blades together. Tighten
through your core. Tuck your tailbone under by rotating your inner things inward.
Exhale forward fold - CORRECT ANSWER - With a flat spine, palms come together
through heart center, reaching for the floor. hinge from your hips. option to place a slight bend in
your knees. let your head hang heavy.
inhale here and lengthen your spine. exhale release a little more fully into the forward bend
, Inhale Halfway Lift - CORRECT ANSWER - lift your chest away from your thighs and
Bring your hands to your shins or thighs. extend the crown of your head towards the front of the
room keeping your spine flat.
breathe here
draw your shoulder blades together and down you back to 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 Plank Pose - CORRECT ANSWER - plant your hands into the mat. step your feet
back and bring them hip width distance apart. Engage your core. stack shoulders over wrists,
pointer fingers parallel to one another, press up into your shoulders
Inhale shift forward - CORRECT ANSWER - ...
Exhale low plank up chaturanga dandasana - CORRECT ANSWER - shift forward two
inches and lower halfway down hugging your elbows into your side body. option here to come to
tabletop or lower all the way to the floor.
Inhale upward facing dog - CORRECT ANSWER - come onto the tops of your feet, press
up. broaden through your collar bone, rolling your shoulders back to allow your chest to shine to
the front of the room
Exhale Downward facing dog - CORRECT ANSWER - Use your core to press yourself
back into downward facing dog
inhale look forward - CORRECT ANSWER -
ACTUAL Exam Questions and CORRECT
Answers
Child's Post (Balasana) - CORRECT ANSWER - Hi, my name is Kat and I will be guiding
you through the next 60 minutes of your C2 practice. We will begin in extended child's pose.
Move to the middle of your mat, bring your knees to the edges of your mat and your big toes to
touch. Extend your arms out in front of you and sink your hips down, bringing your forehead to
rest on your mat.
Centering - CORRECT ANSWER - Take a moment here to deepen your breath. Bring
your attention to your inhales and exhales. Normal for your mind to wander, but can you let
everything go and focus on the present moment, just for now. Here we take 3 cleansing breaths
and begin to cultivate our Ujayi Pranayama. Seal your lips and begin to inhale and exhale
through your nose, with a slight constriction in the back of your throat, making the breath
slightly audible.
Transition to tabletop for cat/cow - CORRECT ANSWER - On your next inhale or when
you're ready, push up to tabletop position. Stack your shoulders directly over wrists, hips directly
over knees.
On an inhale, drop your belly low and look up = cow pose. Push through your palms to shine
your chest up towards the ceiling.
Exhale round your spine, chin to chest = Cat postw Can you push the same way through your
palms, but this time to open through your back. Take a few breaths here to go through cat/cow on
your own or take whatever your body needs. Inhaling to cow pose and exhaling to cat pose.
Thread the needle - CORRECT ANSWER - Come back to tabletop on your next inhale.
Again stacking shoulders over wrists and hips over knees. Inhale reach your right arm up to the
sky, allowing your gaze to follow toward the ceiling. Exhale thread the needle, slide your right
arm underneath you, resting your right shoulder and cheek on the ground. Press into your left
hand to deepen your twist. Stay here for a few breaths. Inhale come back to tabletop. breathe
here. Inhale reach your left arm high.... Inhale back to tabletop.
,Downward Facing Dog
(Adho Mukha Svanasana) - CORRECT ANSWER - On an exhale curl your toes under,
send your hips up and back. Take a deep breath in through your nose, fill up completely... Open
mouth exhale. Spread your fingers wide and press your thumbs and forefingers into the mat. Feet
are hip width apart. Shoulders away from your ears. Keep your hips high and work your heels
into the mat. Engage your core by bringing your lower rubs into your spine. Option here to walk
your dog to loosen up.
Transition to Ragdoll - CORRECT ANSWER - Inhale bend your knees and look to the top
of your mat, exhale travel to the top of your mat. Bring your feet behind your wrists, hip width
distance apart. Place a generous bend in your knees, reach for opposite elbows. Begin to sway
here, releasing your back and letting your head hang heavy. Option here for a shoulder rinse,
interlacing your hands at the base of your spine.
Transition from Ragdoll - CORRECT ANSWER - Release your fingertips to the mat and
toe/heel your feet together leaving room between your heels. Inhale, slow rise to standing
Exhale standing at attention (samasthiti) - CORRECT ANSWER - 3 breaths
Lift your chest up. Bring your hands to heart center. I invite you now to set your intention for the
class. If you do not have one, I offer you mine: throughout this class how can you use your
strength to open your heart both emotionally and physically? Together we take 3 deep breaths to
seal our intention for the class.
Inhale Mountain Pose - CORRECT ANSWER - Reach your arms up to the sky, palms
facing inward, shoulders rolling back and down. Hug your shoulder blades together. Tighten
through your core. Tuck your tailbone under by rotating your inner things inward.
Exhale forward fold - CORRECT ANSWER - With a flat spine, palms come together
through heart center, reaching for the floor. hinge from your hips. option to place a slight bend in
your knees. let your head hang heavy.
inhale here and lengthen your spine. exhale release a little more fully into the forward bend
, Inhale Halfway Lift - CORRECT ANSWER - lift your chest away from your thighs and
Bring your hands to your shins or thighs. extend the crown of your head towards the front of the
room keeping your spine flat.
breathe here
draw your shoulder blades together and down you back to 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 Plank Pose - CORRECT ANSWER - plant your hands into the mat. step your feet
back and bring them hip width distance apart. Engage your core. stack shoulders over wrists,
pointer fingers parallel to one another, press up into your shoulders
Inhale shift forward - CORRECT ANSWER - ...
Exhale low plank up chaturanga dandasana - CORRECT ANSWER - shift forward two
inches and lower halfway down hugging your elbows into your side body. option here to come to
tabletop or lower all the way to the floor.
Inhale upward facing dog - CORRECT ANSWER - come onto the tops of your feet, press
up. broaden through your collar bone, rolling your shoulders back to allow your chest to shine to
the front of the room
Exhale Downward facing dog - CORRECT ANSWER - Use your core to press yourself
back into downward facing dog
inhale look forward - CORRECT ANSWER -
