CorePower C1 Class with Cues || with Error-free Solutions.
Exhale - Child's Pose (Balasana) correct answers (2 min)
Hi, my name is Sierra and I will be guiding you through the next 60 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, place 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. 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.
Inhale correct answers Rise to table-top Stack you hips over your knees and your shoulders over your wrists. Gaze down at the mat.
Exhale - Downward Facing Dog correct answers (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.
Exhale - Ragdoll Pose correct answers (1 min)
Step your feet behind your hands hip-width distance apart, and place a slight bend in your knees. Hinge from your hips and Hang your chest on your thighs.
Send your tailbone up and shift your weight into the ball mounds of your feet stacking your hips over your ankles. Let your head hang heavy, Option to Grab for opposite elbows and gently sway
side to side.
Transition from Ragdoll correct answers Release your fingertips to the mat and toe/heel your feet
together- Inhale & slowly roll up to standing.
Exhale - Stand at Attention (Samasthitihi) correct answers (3 breaths)
Bring your big toes to touch and press down into the four corners of your feet. Bring your hands to heart center. Draw your shoulder blades together down your back. Blink your eyes closed.
If it is in your practice to set an intention visualize your intention now and power it up with every
breath that you take in class. Otherwise, I invite you to share the intention of community. We are all here to share our love for teaching yoga. Today as we practice, lets share the positive energy that we cultivate on our mat together as a community. Let us seal our intention with a unified breath. Inhale open mouth exhale. One more inhale in
Exhale - correct answers blink your eyes open and release your hand by your sides face your palms forward
Sun A correct answers 1st set: bring to form, cue to breathe & observe need for additional cues from the ground up.
Inhale - Mountain Pose (tadasana) correct answers Ground down through the four corners of your feet, Reach your arms up by your ears, and rotate your pinky fingers in.
Breathe here.
Lift your kneecaps up to engage your legs, relax your shoulder blades down your back, and Pull your belly button in towards your spine.
One more inhale here, lengthen
Exhale - Forward Fold (UTtanasana) correct answers Hinge from your hips
Bring your hands to the mat Option to place a slight bend in your knees to bring your mat closer to you.
Allow your head to hang heavy.
Inhale here and lengthen your spine. Exhale release a little more fully into the forward bend.
Inhale - Halfway lift (ardha UTtanasana) correct answers Lift your chest away from your thighs and place your hands on the front of your legs. Extend the crown of your head forward to the mirror and gaze down at your mat. Breathe here. Draw your shoulder blades together and down your back 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 - High Plank to Low Plank (Chatarunga Dandasana) correct answers Exhale high plank. Plant your hands into the mat. Step your feet back and bring them hip-width distance apart,
Your body is one long line of energy.
Inhale shift forward, Exhale Low plank correct answers Shift forward two inches and lower halfway down hugging your elbows into your side body.
Inhale - Updward Facing Dog (ardva mukha svanasana) correct answers Flip the tops of your feet to the mat,
Open and pull your chest forward,
Straighten your arms and stacking your shoulders over your wrists
Exhale -Downward Facing Dog (ado mukha dandasana) correct answers (2-3B) Send your hips up and back.
DEMO for high to low plank (chatarunga dandasana) correct answers Inhale gaze toward your fingertips; Exhale and walk your feet between your hands and take a seat
1) 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
Sun A sets 2 & 3 correct answers Let's flow one breath to one movement
Sun B correct answers 1st set: bring to form, cue to breathe & observe need for additional cues from the ground up.
Transition from Downward Facing Dog correct answers At the bottom of your next exhale, walk to the top of your mat.
Inhale - Halfway Lift correct answers Place your hands on your shins or thighs maintain a flat back
Exhale - Forward Fold correct answers relax your head
Inhale - Chair Pose (UTKatasana) correct answers (3-5B)
Bend your knees,
Draw your tailbone back and down,
Reach your arms up by your ears. Breathe here. Rotate your palms in with your pinkies facing each other. Option to reach your arms straight out in front of you if you feel shoulder discomfort. Sink your hips lower into your chair and shift
Exhale - Child's Pose (Balasana) correct answers (2 min)
Hi, my name is Sierra and I will be guiding you through the next 60 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, place 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. 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.
Inhale correct answers Rise to table-top Stack you hips over your knees and your shoulders over your wrists. Gaze down at the mat.
Exhale - Downward Facing Dog correct answers (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.
Exhale - Ragdoll Pose correct answers (1 min)
Step your feet behind your hands hip-width distance apart, and place a slight bend in your knees. Hinge from your hips and Hang your chest on your thighs.
Send your tailbone up and shift your weight into the ball mounds of your feet stacking your hips over your ankles. Let your head hang heavy, Option to Grab for opposite elbows and gently sway
side to side.
Transition from Ragdoll correct answers Release your fingertips to the mat and toe/heel your feet
together- Inhale & slowly roll up to standing.
Exhale - Stand at Attention (Samasthitihi) correct answers (3 breaths)
Bring your big toes to touch and press down into the four corners of your feet. Bring your hands to heart center. Draw your shoulder blades together down your back. Blink your eyes closed.
If it is in your practice to set an intention visualize your intention now and power it up with every
breath that you take in class. Otherwise, I invite you to share the intention of community. We are all here to share our love for teaching yoga. Today as we practice, lets share the positive energy that we cultivate on our mat together as a community. Let us seal our intention with a unified breath. Inhale open mouth exhale. One more inhale in
Exhale - correct answers blink your eyes open and release your hand by your sides face your palms forward
Sun A correct answers 1st set: bring to form, cue to breathe & observe need for additional cues from the ground up.
Inhale - Mountain Pose (tadasana) correct answers Ground down through the four corners of your feet, Reach your arms up by your ears, and rotate your pinky fingers in.
Breathe here.
Lift your kneecaps up to engage your legs, relax your shoulder blades down your back, and Pull your belly button in towards your spine.
One more inhale here, lengthen
Exhale - Forward Fold (UTtanasana) correct answers Hinge from your hips
Bring your hands to the mat Option to place a slight bend in your knees to bring your mat closer to you.
Allow your head to hang heavy.
Inhale here and lengthen your spine. Exhale release a little more fully into the forward bend.
Inhale - Halfway lift (ardha UTtanasana) correct answers Lift your chest away from your thighs and place your hands on the front of your legs. Extend the crown of your head forward to the mirror and gaze down at your mat. Breathe here. Draw your shoulder blades together and down your back 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 - High Plank to Low Plank (Chatarunga Dandasana) correct answers Exhale high plank. Plant your hands into the mat. Step your feet back and bring them hip-width distance apart,
Your body is one long line of energy.
Inhale shift forward, Exhale Low plank correct answers Shift forward two inches and lower halfway down hugging your elbows into your side body.
Inhale - Updward Facing Dog (ardva mukha svanasana) correct answers Flip the tops of your feet to the mat,
Open and pull your chest forward,
Straighten your arms and stacking your shoulders over your wrists
Exhale -Downward Facing Dog (ado mukha dandasana) correct answers (2-3B) Send your hips up and back.
DEMO for high to low plank (chatarunga dandasana) correct answers Inhale gaze toward your fingertips; Exhale and walk your feet between your hands and take a seat
1) 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
Sun A sets 2 & 3 correct answers Let's flow one breath to one movement
Sun B correct answers 1st set: bring to form, cue to breathe & observe need for additional cues from the ground up.
Transition from Downward Facing Dog correct answers At the bottom of your next exhale, walk to the top of your mat.
Inhale - Halfway Lift correct answers Place your hands on your shins or thighs maintain a flat back
Exhale - Forward Fold correct answers relax your head
Inhale - Chair Pose (UTKatasana) correct answers (3-5B)
Bend your knees,
Draw your tailbone back and down,
Reach your arms up by your ears. Breathe here. Rotate your palms in with your pinkies facing each other. Option to reach your arms straight out in front of you if you feel shoulder discomfort. Sink your hips lower into your chair and shift
