CorePower C1 Class with Cues
DEMO for high to low plank (chatarunga dandasana) - ANS-Inhale gaze toward your fingertips;
Exhale and walk your feet between your hands and take a seat
1) The 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
Exhale with a Low Lunge ANS-Low Lunge Exhale _ Revolved Crescent Lunge (Parivrtta
Anjaneyasana) - ANS-(3-5B)
Continue to press through your back heel
Bring your right elbow to the outside of your left knee
Option to drop down on your back knee to focus on your twist
Squeeze your thighs together and pull your belly button into your spine
With each inhale lengthen and each exhale deepen your twist
Inhale lengthen
Exhale twist
One more inhale here
Exhale - - ANS-blink your eyes open and release your hand by your sides face your palms
forward
Exhale - ANS-Bring your hands to heart center
ANS-Downward-Facing Dog Exhale Exhale - ANS-Hands to heart center
Exhale - ANS-have a seat on your calves. Place your hands on your thighs. Blink your eyes
closed and give yourself a moment to breathe.
Inhale acknowledge how you are feeling in this moment..
Exhale let it go.
Exhale - ANS-Low Lunge
Exhale - ANS-Low Lunge
Exhale - ANS-Release your feet place your right ear on the mat and look to the left. Rest your
hands by your sides. Option to windshield wiper your feet to release your lower back.
Exhale - Bicycle Sit Ups - ANS-(1 min)
Lets Move into Yogi Bicycle Sit Ups.
Stack both knees over your hips bringing your shins parallel to the ceiling
Bring your hands behind your head and open your elbows wide.
Inhale to prepare
Exhale lift your chest up and twist your left elbow to your right knee
Inhale center
Exhale lift your chest up and twist your right elbow to your left knee
Inhale center
Exhale twist
Keep moving from one breath to another. As you crunch reach your elbows to your knees
rather than your knees to your elbows.
, We're here for 8, 7, 6, 5, 4, 3, 2, 1
Great Job!
Exhale - Boat Pose (Navasana) - ANS-Take a deep breath in here, exhale Boat pose (2-3B)
From your seated position, ground down through your sit bones. Place your hands behind your
knees and place your feet flat on the ground. Bring your chest up to the sky, which will get taller.
Pull your belly button into your spine.
Option to reach your arms forward and rotate your palms up and use your core to lift your legs.
We're here for 4-3-2-1
Exhale - Child's Pose (Balasana) - ANS-(2 min)
I'm Emily, and I'll be your instructor for the next sixty 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.
Exhale - Downward Dog (Adho Mukha Svanasana) - ANS-Let's take a breath together - release
all the air from your lungs, deep inhale... and exhale.
Exhale - Downward Facing Dog - ANS-(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.
Reengage Ujjayi breath by exhaling while facing the dog downward and taking an
ANS-cleansing breath. Exhale while in the Downward Facing Dog position. ANS: Press down
with both hands and bring your heels closer to the mat. Notice your breath.
Exhale - Downward Facing Dog - ANS-Spread your fingers wide and press into your palms,
Engage your abdominals,
Press your heels closer to the mat
Exhale - Downward Facing dog (Adho Mukha Svanasana) - ANS-DD
Exhale - Downward Facing Dog (Adho Mukha Svanasana) - ANS-Take an inhale here, open
mouth exhale release heat. Inhale through your nose, ujjayi exhale through your nose.
Exhale - Extended Side Angle - ANS-Reach your left arm forward and then tick tick your hands
to 12 and 6. Press your front thigh open gently with your bottom arm. Continue breathing here.
DEMO for high to low plank (chatarunga dandasana) - ANS-Inhale gaze toward your fingertips;
Exhale and walk your feet between your hands and take a seat
1) The 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
Exhale with a Low Lunge ANS-Low Lunge Exhale _ Revolved Crescent Lunge (Parivrtta
Anjaneyasana) - ANS-(3-5B)
Continue to press through your back heel
Bring your right elbow to the outside of your left knee
Option to drop down on your back knee to focus on your twist
Squeeze your thighs together and pull your belly button into your spine
With each inhale lengthen and each exhale deepen your twist
Inhale lengthen
Exhale twist
One more inhale here
Exhale - - ANS-blink your eyes open and release your hand by your sides face your palms
forward
Exhale - ANS-Bring your hands to heart center
ANS-Downward-Facing Dog Exhale Exhale - ANS-Hands to heart center
Exhale - ANS-have a seat on your calves. Place your hands on your thighs. Blink your eyes
closed and give yourself a moment to breathe.
Inhale acknowledge how you are feeling in this moment..
Exhale let it go.
Exhale - ANS-Low Lunge
Exhale - ANS-Low Lunge
Exhale - ANS-Release your feet place your right ear on the mat and look to the left. Rest your
hands by your sides. Option to windshield wiper your feet to release your lower back.
Exhale - Bicycle Sit Ups - ANS-(1 min)
Lets Move into Yogi Bicycle Sit Ups.
Stack both knees over your hips bringing your shins parallel to the ceiling
Bring your hands behind your head and open your elbows wide.
Inhale to prepare
Exhale lift your chest up and twist your left elbow to your right knee
Inhale center
Exhale lift your chest up and twist your right elbow to your left knee
Inhale center
Exhale twist
Keep moving from one breath to another. As you crunch reach your elbows to your knees
rather than your knees to your elbows.
, We're here for 8, 7, 6, 5, 4, 3, 2, 1
Great Job!
Exhale - Boat Pose (Navasana) - ANS-Take a deep breath in here, exhale Boat pose (2-3B)
From your seated position, ground down through your sit bones. Place your hands behind your
knees and place your feet flat on the ground. Bring your chest up to the sky, which will get taller.
Pull your belly button into your spine.
Option to reach your arms forward and rotate your palms up and use your core to lift your legs.
We're here for 4-3-2-1
Exhale - Child's Pose (Balasana) - ANS-(2 min)
I'm Emily, and I'll be your instructor for the next sixty 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.
Exhale - Downward Dog (Adho Mukha Svanasana) - ANS-Let's take a breath together - release
all the air from your lungs, deep inhale... and exhale.
Exhale - Downward Facing Dog - ANS-(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.
Reengage Ujjayi breath by exhaling while facing the dog downward and taking an
ANS-cleansing breath. Exhale while in the Downward Facing Dog position. ANS: Press down
with both hands and bring your heels closer to the mat. Notice your breath.
Exhale - Downward Facing Dog - ANS-Spread your fingers wide and press into your palms,
Engage your abdominals,
Press your heels closer to the mat
Exhale - Downward Facing dog (Adho Mukha Svanasana) - ANS-DD
Exhale - Downward Facing Dog (Adho Mukha Svanasana) - ANS-Take an inhale here, open
mouth exhale release heat. Inhale through your nose, ujjayi exhale through your nose.
Exhale - Extended Side Angle - ANS-Reach your left arm forward and then tick tick your hands
to 12 and 6. Press your front thigh open gently with your bottom arm. Continue breathing here.
