CorePower Yoga C1 Class
Bicycle situp instructions: ANS: Stack your legs over your hips at 90 degrees, bring your hands
behind your head, send your left leg forward, open your elbows, bring your left elbow to the
outside of your right thigh, return to center, and switch knees. First action: inhale lengthen your
spine, exhale twist right
continued action: inhale return to center, exhale twist left
3! 2! 1! YESSSSSHHHH! FULL BODY STRETCH Here, a big sigh! inhale.......and
exhale........ahhhhh
Boat cues: ANS—grab behind your knees and roll back on your sit bones; lift your chest; draw
your shoulder blades together and down your back; choose to lift one leg or both legs; keep
arms out wide or behind your knees; draw your gaze forward. just a few breaths! tap into your
power, breath into the sensation. one more breath...inhale... exhale... and release
bridge pose cues - ANS-Plant your feet parallel hip width distance apart, lift your hips and chest
off the ground, shimmy your shoulder underneath you, option to interlace your hands under your
hips and press your arms down.
camel cues - ANS-Stand on your knees and bring them hip-width distance apart, bring your
palms to your lower back like your slipping your hands in your back pockets, press your hips
forward, draw your gaze up and then back lengthening your neck.
chair pose cues - ANS-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.
Chatarunga demo - ANS-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. After that, move your weight forward, pull your
elbows into your side bodies, bend your elbows 90 degrees, engage your abdominals, and
lengthen your neck while looking 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.
Child's Pose Cues - ANS-1. Bring your big toes together and widen your knees. 2. reach your
arms forward
3. rest your forehead on your mat
4. bring your hips toward you heels
Introduce ujjayi breathing and establish a class goal. Cobra cues: ANS: place your hands lightly
under your shoulders, pull your tailbone back, lift your chest forward, press all of your toenails
into the mat, lengthen your neck, and look to the top of your mat. Crescent Lunge cues -
ANS-stack your front knee over your ankle, square and level your hips forward, lift and press
, through your back heel, draw your tailbone down and lift your chest up, reach your arms up and
rotate your pinkies in
Crescent Lunge cues left side - ANS-stack your front knee over your ankle, square and level
your hips forward, lift and press through your back heel, draw your tailbone down and lift your
chest up, reach your arms up and rotate your pinkies in
CROW POSE DEMO - ANS-Today we are going to be playing with crow pose! if you already
know the pose, feel free to ignore my demo and begin you playtime, if not watch me as I
demonstrate crow. squat down and place your hands shoulder width distance apart, spread your
fingers wide, bring your knees to your upper arms, shift your weight forward and option to take
one or both feet off your mat, if you get both feet off your mat bring your big toes to touch and
squeeze your inner thighs and bring your gaze forward. If you do that a few times, we'll all meet
in child's pose. Cues for the dancer pose ANS include bending your right knee and grasping the
inside of your ankle or arch, kicking into your right palm with your left arm, raising your chest
and bending into your upper back, leveling and square your hips with respect to the front of the
room, and drawing your eyes forward. dancer pose cues (left side) - ANS-bend your left knee
and grab the inside of your ankle or arch, reach your right arm forward and kick into your left
palm, lift your chest up and bend into your upper back, level and square your hips toward the
front of the room, draw your gaze forward.
Downward Facing Dog Cues - ANS-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.
eagle pose cues - ANS-cross your right arm under your left to wrap your elbows and wrists then
bring palms to touch, cross your right leg over your left and bring your toes behind your calf,
option to use your foot as a kickstand, lift your chest up, bring your elbows to center and lift to
shoulder height. exhale release
Eagle pose cues (left side) - ANS-cross your left arm under your right to wrap your elbows and
wrists then bring palms to touch, cross your left leg over your right and bring your toes behind
your calf, option to use your foot as a kickstand, lift your chest up, bring your elbows to center
and lift to shoulder height. exhale release...
Exhale - ANS-Bicycle Situps (1 min)
exhale - ANS-bow forward- "Namaste"
exhale - ANS-camel
exhale - ANS-downward facing dog, option three legged dog.
exhale - ANS-half pigeon
exhale - ANS-happy baby pose
Exhale - ANS-Low lunge
Exhale - ANS-Low Lunge
Exhale - ANS-Low lunge (left foot to your left wrist)
Exhale - ANS-Low Lunge (send your right foot to your right wrist)
exhale - ANS-lower down to your chin and look left, bring your arms to your side palms facing
up, take some breaths here
exhale - ANS-reclinded bound angle pose- supta buddha konasana
exhale - ANS-release and look right
Bicycle situp instructions: ANS: Stack your legs over your hips at 90 degrees, bring your hands
behind your head, send your left leg forward, open your elbows, bring your left elbow to the
outside of your right thigh, return to center, and switch knees. First action: inhale lengthen your
spine, exhale twist right
continued action: inhale return to center, exhale twist left
3! 2! 1! YESSSSSHHHH! FULL BODY STRETCH Here, a big sigh! inhale.......and
exhale........ahhhhh
Boat cues: ANS—grab behind your knees and roll back on your sit bones; lift your chest; draw
your shoulder blades together and down your back; choose to lift one leg or both legs; keep
arms out wide or behind your knees; draw your gaze forward. just a few breaths! tap into your
power, breath into the sensation. one more breath...inhale... exhale... and release
bridge pose cues - ANS-Plant your feet parallel hip width distance apart, lift your hips and chest
off the ground, shimmy your shoulder underneath you, option to interlace your hands under your
hips and press your arms down.
camel cues - ANS-Stand on your knees and bring them hip-width distance apart, bring your
palms to your lower back like your slipping your hands in your back pockets, press your hips
forward, draw your gaze up and then back lengthening your neck.
chair pose cues - ANS-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.
Chatarunga demo - ANS-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. After that, move your weight forward, pull your
elbows into your side bodies, bend your elbows 90 degrees, engage your abdominals, and
lengthen your neck while looking 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.
Child's Pose Cues - ANS-1. Bring your big toes together and widen your knees. 2. reach your
arms forward
3. rest your forehead on your mat
4. bring your hips toward you heels
Introduce ujjayi breathing and establish a class goal. Cobra cues: ANS: place your hands lightly
under your shoulders, pull your tailbone back, lift your chest forward, press all of your toenails
into the mat, lengthen your neck, and look to the top of your mat. Crescent Lunge cues -
ANS-stack your front knee over your ankle, square and level your hips forward, lift and press
, through your back heel, draw your tailbone down and lift your chest up, reach your arms up and
rotate your pinkies in
Crescent Lunge cues left side - ANS-stack your front knee over your ankle, square and level
your hips forward, lift and press through your back heel, draw your tailbone down and lift your
chest up, reach your arms up and rotate your pinkies in
CROW POSE DEMO - ANS-Today we are going to be playing with crow pose! if you already
know the pose, feel free to ignore my demo and begin you playtime, if not watch me as I
demonstrate crow. squat down and place your hands shoulder width distance apart, spread your
fingers wide, bring your knees to your upper arms, shift your weight forward and option to take
one or both feet off your mat, if you get both feet off your mat bring your big toes to touch and
squeeze your inner thighs and bring your gaze forward. If you do that a few times, we'll all meet
in child's pose. Cues for the dancer pose ANS include bending your right knee and grasping the
inside of your ankle or arch, kicking into your right palm with your left arm, raising your chest
and bending into your upper back, leveling and square your hips with respect to the front of the
room, and drawing your eyes forward. dancer pose cues (left side) - ANS-bend your left knee
and grab the inside of your ankle or arch, reach your right arm forward and kick into your left
palm, lift your chest up and bend into your upper back, level and square your hips toward the
front of the room, draw your gaze forward.
Downward Facing Dog Cues - ANS-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.
eagle pose cues - ANS-cross your right arm under your left to wrap your elbows and wrists then
bring palms to touch, cross your right leg over your left and bring your toes behind your calf,
option to use your foot as a kickstand, lift your chest up, bring your elbows to center and lift to
shoulder height. exhale release
Eagle pose cues (left side) - ANS-cross your left arm under your right to wrap your elbows and
wrists then bring palms to touch, cross your left leg over your right and bring your toes behind
your calf, option to use your foot as a kickstand, lift your chest up, bring your elbows to center
and lift to shoulder height. exhale release...
Exhale - ANS-Bicycle Situps (1 min)
exhale - ANS-bow forward- "Namaste"
exhale - ANS-camel
exhale - ANS-downward facing dog, option three legged dog.
exhale - ANS-half pigeon
exhale - ANS-happy baby pose
Exhale - ANS-Low lunge
Exhale - ANS-Low Lunge
Exhale - ANS-Low lunge (left foot to your left wrist)
Exhale - ANS-Low Lunge (send your right foot to your right wrist)
exhale - ANS-lower down to your chin and look left, bring your arms to your side palms facing
up, take some breaths here
exhale - ANS-reclinded bound angle pose- supta buddha konasana
exhale - ANS-release and look right
