CorePower C1 Posture Cues
Adho Mukha Svanasana - ANS-Downward Facing Dog (1 min)
Plant your hands to shoulder width distance, feet to hips width distance. Press your hips up
and back.
1. Root down through the finger pads with all ten fingers spread apart. 2. Spiral your triceps to
the front of the room.
3. Pull your belly button towards your spine, find a flat back.
Adho Mukha Svanasana - ANS-Exhale. Downward Facing Dog (2-3 breaths, 1st time)
Flip your toes under. Press your hips up and back.
1. Press down through the L-shape of your hands.
2. Pull your shoulders away from your ears.
3. Work to bring your heels to the mat. Bend your knees if this is too much on your
hamstrings.
Ananda Balasana - ANS-Exhale. Happy Baby Pose (2-3 breaths)
Recline down to your back. Stamp your feet on the ceiling. Bring your knees to your chest and
grab for the outsides of your feet. Kick both hands in the air. Rock from side to side.
1. Ensure your tailbone is touching the mat. Elongate through your spine.
2. Make this an active pose: extend your legs long, simultaneously pull your feet back with
your biceps.
3. Rock from side to side, massage your low back and kidneys.
Ardha Uttanasana - ANS-Inhale. Halfway Lift (2-3 breaths, 1st time)
Shift your weight forward. Plant your hands on your shins. Iron out your spine.
1. Lift your belly button up and in.
2. Pull your shoulders away from your ears.
3. Similar to how your hands press into your shins, press into your shins. Bakasana -
ANS-Crow Pose (2-3 breaths)
Start in Downward Dog. Walk your feet up. Bend at your elbows and hug them into the midline
(find Chaturanga arms). Bring your knees to your triceps and hold. Engage your core. Transfer
weight into your palms, feel your feet become lighter. If this is enough, remain here. Otherwise,
slowly kick one foot up, set it back down. Set the other foot back down after kicking it up. Toes
touching, kick both feet up under your glutes. Set your gaze 6 inches in front of you.
1. Keep your elbows drawn into the midline.
2. Place a block under your feet to bring the floor higher if you need it.
3. Fire up your core to find balance.
Balasana - ANS-Child's Pose (2 mins)
Bring your knees to mat-width distance, toes to touch behind you. Sit down onto your heels,
rest your forehead onto the mat, stretch your arms long.
1. Sink your hips closer to your heels.
2. Through your spine, elongate. 3. Rock your head back & forth, massage your forehead.
Bhujangasana - ANS-Inhale. Baby Cobra Pose (2-3 breaths)
, (Prep: Lie flat on your belly) Plant your hands beside your ribcage, magnetize your elbows
behind your back. Unflip your toes, press your toenails into the mat. Lift your chest up and
forward with your back and thigh muscles, little weight in your palms.
1. Zipper up your legs. Internally rotate your inner thighs towards the ceiling.
2. Release your glutes. Locate the lift in your back and thighs. 3. Pull your shoulders away
from your ears.
Chaturanga Dandasana - ANS-Exhale. High to Low Plank (2-3 breaths, 1st time)
Place your hands in front of you, shoulder-width apart. Step your feet back to high plank. Drop
your hips in line with your heels and shoulders. Slowly go halfway down. Engage your ribcage
with your elbows. Find a 90-degree bend in your arms.
1. Send your tailbone to your heels.
2. Elongate your spine.
3. Keep your neck long and gaze down.
Crescent Lunge - ANS-Inhale. Crescent Lunge (2-3 breaths)
(Prep: Inhale your R/L leg high. Step it up to a low lunge with an exhalation and an inhalation.
Reach your arms to the sky.
1. Stack the heel of your back foot over the ball mount. Find a 90-degree bend in your front
leg.
2. Square your hips to the front of the room and tuck your tailbone. Bring your L/R hip forward,
R/L hip back. You may need to shorten or widen your stance.
3. Engage your core. Neutralize your spine.
Dhanurasana - ANS-Inhale. Floor Bow (2-3 breaths)
(Prep: Lie flat on your belly) Bring your knees to touch. Bend both knees to bring your feet
towards your buttocks. Reach back with both hands. Capture the outside of each foot. Kick
back into your hands, lift up your chest. Roll onto the soft part of your belly.
1. Keep your knees at hip-width distance.
2. Pull your shoulder blades together and down your back body
3. Lengthen through the back of your neck and set your gaze forward
Eka Pada Rajakapotasana - ANS-Exhale. Half-Pigeon Pose (two to three breaths) (Prep:
Downward Dog) Inhale your R/L leg high, exhale bring your R/L knee behind and 2-3 inches
outside of your R/L hand. Parallel your shin to the top of the mat as best you can. Level and
sink your hips down. Gaze over your R/L shoulder, untuck your back toes, send your L/R leg
straight back. Inhale, puff up your chest. Exhale, put your pigeon to sleep. Fold over your front
leg, bring your forehead to the mat.
1. Pull your hips in line.
2. Elongate and find a neutral spine.
3. Draw your shoulder blades down your back.
Fetal Pose - ANS-Fetal Pose (2-3 breaths)
Deepen your breath. Bring slight movement back to your fingers and toes, wrists and ankles,
elbows and knees... Roll onto one side. Rest your head on your bicep, draw your knees in.
Garudasana - ANS-Exhale. Eagle Pose (2-3 breaths)
(Prep: Chair Pose) Sweep your R/L arm under your L/R, bring your palms to touch. Cross your
R/L leg over your L/R. Sit into your seat. Your spine should be flat and parallel to the back wall.
1. Your inner thighs should be squeezed together. 2. Lift your chest to elongate your spine.
Adho Mukha Svanasana - ANS-Downward Facing Dog (1 min)
Plant your hands to shoulder width distance, feet to hips width distance. Press your hips up
and back.
1. Root down through the finger pads with all ten fingers spread apart. 2. Spiral your triceps to
the front of the room.
3. Pull your belly button towards your spine, find a flat back.
Adho Mukha Svanasana - ANS-Exhale. Downward Facing Dog (2-3 breaths, 1st time)
Flip your toes under. Press your hips up and back.
1. Press down through the L-shape of your hands.
2. Pull your shoulders away from your ears.
3. Work to bring your heels to the mat. Bend your knees if this is too much on your
hamstrings.
Ananda Balasana - ANS-Exhale. Happy Baby Pose (2-3 breaths)
Recline down to your back. Stamp your feet on the ceiling. Bring your knees to your chest and
grab for the outsides of your feet. Kick both hands in the air. Rock from side to side.
1. Ensure your tailbone is touching the mat. Elongate through your spine.
2. Make this an active pose: extend your legs long, simultaneously pull your feet back with
your biceps.
3. Rock from side to side, massage your low back and kidneys.
Ardha Uttanasana - ANS-Inhale. Halfway Lift (2-3 breaths, 1st time)
Shift your weight forward. Plant your hands on your shins. Iron out your spine.
1. Lift your belly button up and in.
2. Pull your shoulders away from your ears.
3. Similar to how your hands press into your shins, press into your shins. Bakasana -
ANS-Crow Pose (2-3 breaths)
Start in Downward Dog. Walk your feet up. Bend at your elbows and hug them into the midline
(find Chaturanga arms). Bring your knees to your triceps and hold. Engage your core. Transfer
weight into your palms, feel your feet become lighter. If this is enough, remain here. Otherwise,
slowly kick one foot up, set it back down. Set the other foot back down after kicking it up. Toes
touching, kick both feet up under your glutes. Set your gaze 6 inches in front of you.
1. Keep your elbows drawn into the midline.
2. Place a block under your feet to bring the floor higher if you need it.
3. Fire up your core to find balance.
Balasana - ANS-Child's Pose (2 mins)
Bring your knees to mat-width distance, toes to touch behind you. Sit down onto your heels,
rest your forehead onto the mat, stretch your arms long.
1. Sink your hips closer to your heels.
2. Through your spine, elongate. 3. Rock your head back & forth, massage your forehead.
Bhujangasana - ANS-Inhale. Baby Cobra Pose (2-3 breaths)
, (Prep: Lie flat on your belly) Plant your hands beside your ribcage, magnetize your elbows
behind your back. Unflip your toes, press your toenails into the mat. Lift your chest up and
forward with your back and thigh muscles, little weight in your palms.
1. Zipper up your legs. Internally rotate your inner thighs towards the ceiling.
2. Release your glutes. Locate the lift in your back and thighs. 3. Pull your shoulders away
from your ears.
Chaturanga Dandasana - ANS-Exhale. High to Low Plank (2-3 breaths, 1st time)
Place your hands in front of you, shoulder-width apart. Step your feet back to high plank. Drop
your hips in line with your heels and shoulders. Slowly go halfway down. Engage your ribcage
with your elbows. Find a 90-degree bend in your arms.
1. Send your tailbone to your heels.
2. Elongate your spine.
3. Keep your neck long and gaze down.
Crescent Lunge - ANS-Inhale. Crescent Lunge (2-3 breaths)
(Prep: Inhale your R/L leg high. Step it up to a low lunge with an exhalation and an inhalation.
Reach your arms to the sky.
1. Stack the heel of your back foot over the ball mount. Find a 90-degree bend in your front
leg.
2. Square your hips to the front of the room and tuck your tailbone. Bring your L/R hip forward,
R/L hip back. You may need to shorten or widen your stance.
3. Engage your core. Neutralize your spine.
Dhanurasana - ANS-Inhale. Floor Bow (2-3 breaths)
(Prep: Lie flat on your belly) Bring your knees to touch. Bend both knees to bring your feet
towards your buttocks. Reach back with both hands. Capture the outside of each foot. Kick
back into your hands, lift up your chest. Roll onto the soft part of your belly.
1. Keep your knees at hip-width distance.
2. Pull your shoulder blades together and down your back body
3. Lengthen through the back of your neck and set your gaze forward
Eka Pada Rajakapotasana - ANS-Exhale. Half-Pigeon Pose (two to three breaths) (Prep:
Downward Dog) Inhale your R/L leg high, exhale bring your R/L knee behind and 2-3 inches
outside of your R/L hand. Parallel your shin to the top of the mat as best you can. Level and
sink your hips down. Gaze over your R/L shoulder, untuck your back toes, send your L/R leg
straight back. Inhale, puff up your chest. Exhale, put your pigeon to sleep. Fold over your front
leg, bring your forehead to the mat.
1. Pull your hips in line.
2. Elongate and find a neutral spine.
3. Draw your shoulder blades down your back.
Fetal Pose - ANS-Fetal Pose (2-3 breaths)
Deepen your breath. Bring slight movement back to your fingers and toes, wrists and ankles,
elbows and knees... Roll onto one side. Rest your head on your bicep, draw your knees in.
Garudasana - ANS-Exhale. Eagle Pose (2-3 breaths)
(Prep: Chair Pose) Sweep your R/L arm under your L/R, bring your palms to touch. Cross your
R/L leg over your L/R. Sit into your seat. Your spine should be flat and parallel to the back wall.
1. Your inner thighs should be squeezed together. 2. Lift your chest to elongate your spine.
