Core Power Yoga C1 Class - Cues
Exhale with a Low Lunge ANS-Low Lunge Exhale _ Revolved Crescent Lunge (Parivrtta
Anjaneyasana) - ANS-Continue to lift and press through your back heel,
Lift your ribs off your thigh,
Put your palms together and press them against your sternum. Inhale, ANS, bow forward, and
say "Namaste." Exhale - ANS-Forward fold- toe/heel your feet hip distance apart
Exhale - ANS-Look Left (3-5B)
Exhale - ANS-Look Right (2-3B)
Exhale - ANS-Low Lunge
Exhale - ANS-Low Lunge
Exhale - ANS-Sit on your heels, cross legs, and lie back
Exhale - Bicycle Sit Ups - ANS-(1 min)
Stack both knees over your hips at a 90 degree angle,
Engage your abdominals and lift your chest,
Bring your left elbow outside of your right thigh, then open your elbows and alternate. Exhale
into Boat Pose (Navasana), also known as ANS-Boat Pose. Place your hands behind your
knees and plant your feet to the ground from a seated position, all the way through your
skeleton, Reach your arms forward and rotate your palms up
Exhale - Child's Pose (Balasana) - ANS-(2 min)
Move to the middle of your mat with your knees to the edges and your big toes touching,
Rest your head on the mat,
Sink your hips down
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-
Exhale - Downward Facing Dog - ANS-Spread your fingers wide
Get your abs working. Press your heels closer to the mat
Exhale while in Adho Mukha Svanasana (Downward Facing Dog): raise your toes and press
back into your heels. Lift your hips up and bring your heels closer to the mat. 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
Exhale - Downward facing Dog (Adho Mukha Svanasana) - ANS-Stay here for three breaths
Exhale while in Adho Mukha Svanasana (Downward Facing Dog) - ANS. Take two deep
breaths here on your own. Exhale - Downward Facing Dog (Adho Mukha Svansana) -
ANS-Press firmly into your hands, draw your heels closer to the mat. Notice your breath.
Exhale while in Adho Mukha Svansana (Downward Facing Dog) and ANS. Take three deep
breaths. Exhale - Downward Facing Dog (Ahdo Mukha Svanasana) - ANS-(1 min)
Step your feet hip-width distance apart,
, Send your hips back and up,
Press your thumbs and forefingers into the mat with a wide spread of your fingers. Exhale in
Extended Side Angle (Utthita Parsvakonasana) with your right hand on the floor and your left
hand on the ceiling. This is called Extended Side Angle (ANS). Keep your front knee over your
ankle, Engage your abdominals,
Draw your gaze up
Exhale - Extended Side Angle (Utthita Parsvakonsana) - ANS-Reach your right hand to the
floor and your left hand to the ceiling,
Keep your front knee over your ankle,
Engage your abdominals,
Draw your gaze up
Exhale - Forward Fold (Uttanasana) - ANS-
Exhale - Forward Fold (Uttanasana) - ANS-Forward fold
Exhale while folding forward (Uttanasana) in the ANS position. Exhale - Forward FolD
(Uttanasana) - ANS-Forward Fold
Inhale and move forward FolD (Uttanasana) with the ANS. Exhale while in Forward Fold
(Uttanasana) and ANS. Bend your knees slightly. Hinge from your hips and draw your tailbone
up,
Draw your shoulders away from your ears
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
Exhale - High p to Low Plank (Chaturanga Dandasana) - ANS-Option to take on your knees or
move right into down dog
Exhale - High Plank to Low Plank (Chaturanga Dandasana) - ANS-Take your Chaturanga or
meet us back in Down Dog
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
Exhale - High Plankk to Low plank (Chaturanga Dandasana) - ANS-Take your Chaturanga or
feel free to meet us in downward dog
Exhale while in High to Low Plank (Chaturanga Danadasana) or down dog. Exhale - High to
Low Plank (Chaturanga Dandasana) - ANS-Hinge forward, lower yourself down, and keep your
elbows tight
Exhale - High to Low Plank (Chaturanga Dandasana) - ANS-Tilt forward slightly
Lower yourself down to the map
Give your elbows a firm hug. Exhale - High to low plank (Chaturanga Dandasana) - ANS-Tilt
forward slightly,
Lower yourself down to the mat,
Give your elbows a firm hug. Exhale in a high-to-low position (Chaturanga Dandasana) and
slowly lower down. Exhale - Low Lunge - ANS-Low Lunge
Exhale - Ragdoll Pose (Uttanasana) - ANS-(1 min)
Place your feet about hip-width apart, Send your tailbone up,
Exhale with a Low Lunge ANS-Low Lunge Exhale _ Revolved Crescent Lunge (Parivrtta
Anjaneyasana) - ANS-Continue to lift and press through your back heel,
Lift your ribs off your thigh,
Put your palms together and press them against your sternum. Inhale, ANS, bow forward, and
say "Namaste." Exhale - ANS-Forward fold- toe/heel your feet hip distance apart
Exhale - ANS-Look Left (3-5B)
Exhale - ANS-Look Right (2-3B)
Exhale - ANS-Low Lunge
Exhale - ANS-Low Lunge
Exhale - ANS-Sit on your heels, cross legs, and lie back
Exhale - Bicycle Sit Ups - ANS-(1 min)
Stack both knees over your hips at a 90 degree angle,
Engage your abdominals and lift your chest,
Bring your left elbow outside of your right thigh, then open your elbows and alternate. Exhale
into Boat Pose (Navasana), also known as ANS-Boat Pose. Place your hands behind your
knees and plant your feet to the ground from a seated position, all the way through your
skeleton, Reach your arms forward and rotate your palms up
Exhale - Child's Pose (Balasana) - ANS-(2 min)
Move to the middle of your mat with your knees to the edges and your big toes touching,
Rest your head on the mat,
Sink your hips down
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-
Exhale - Downward Facing Dog - ANS-Spread your fingers wide
Get your abs working. Press your heels closer to the mat
Exhale while in Adho Mukha Svanasana (Downward Facing Dog): raise your toes and press
back into your heels. Lift your hips up and bring your heels closer to the mat. 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
Exhale - Downward facing Dog (Adho Mukha Svanasana) - ANS-Stay here for three breaths
Exhale while in Adho Mukha Svanasana (Downward Facing Dog) - ANS. Take two deep
breaths here on your own. Exhale - Downward Facing Dog (Adho Mukha Svansana) -
ANS-Press firmly into your hands, draw your heels closer to the mat. Notice your breath.
Exhale while in Adho Mukha Svansana (Downward Facing Dog) and ANS. Take three deep
breaths. Exhale - Downward Facing Dog (Ahdo Mukha Svanasana) - ANS-(1 min)
Step your feet hip-width distance apart,
, Send your hips back and up,
Press your thumbs and forefingers into the mat with a wide spread of your fingers. Exhale in
Extended Side Angle (Utthita Parsvakonasana) with your right hand on the floor and your left
hand on the ceiling. This is called Extended Side Angle (ANS). Keep your front knee over your
ankle, Engage your abdominals,
Draw your gaze up
Exhale - Extended Side Angle (Utthita Parsvakonsana) - ANS-Reach your right hand to the
floor and your left hand to the ceiling,
Keep your front knee over your ankle,
Engage your abdominals,
Draw your gaze up
Exhale - Forward Fold (Uttanasana) - ANS-
Exhale - Forward Fold (Uttanasana) - ANS-Forward fold
Exhale while folding forward (Uttanasana) in the ANS position. Exhale - Forward FolD
(Uttanasana) - ANS-Forward Fold
Inhale and move forward FolD (Uttanasana) with the ANS. Exhale while in Forward Fold
(Uttanasana) and ANS. Bend your knees slightly. Hinge from your hips and draw your tailbone
up,
Draw your shoulders away from your ears
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
Exhale - High p to Low Plank (Chaturanga Dandasana) - ANS-Option to take on your knees or
move right into down dog
Exhale - High Plank to Low Plank (Chaturanga Dandasana) - ANS-Take your Chaturanga or
meet us back in Down Dog
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
Exhale - High Plankk to Low plank (Chaturanga Dandasana) - ANS-Take your Chaturanga or
feel free to meet us in downward dog
Exhale while in High to Low Plank (Chaturanga Danadasana) or down dog. Exhale - High to
Low Plank (Chaturanga Dandasana) - ANS-Hinge forward, lower yourself down, and keep your
elbows tight
Exhale - High to Low Plank (Chaturanga Dandasana) - ANS-Tilt forward slightly
Lower yourself down to the map
Give your elbows a firm hug. Exhale - High to low plank (Chaturanga Dandasana) - ANS-Tilt
forward slightly,
Lower yourself down to the mat,
Give your elbows a firm hug. Exhale in a high-to-low position (Chaturanga Dandasana) and
slowly lower down. Exhale - Low Lunge - ANS-Low Lunge
Exhale - Ragdoll Pose (Uttanasana) - ANS-(1 min)
Place your feet about hip-width apart, Send your tailbone up,
