CorePower Yoga C1 Class-Questions with 100%
Correct Solutions
Exhale Balasana
Child's Pose (2 min)
Child's Pose Cues
1.Open your knees wide, bring big toes to touch
2. reach your arms forward
3. rest your forehead on your mat
4. bring your hips toward you heels
Introduce ujjayi breathing, set intention for class
Exhale Ahdo Mukha Svanasana
Downward Facing Dog (1 min)
Downward Facing Dog Cues
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.
Transition from downward facing dog to ragdoll
at the bottom of your exhale , walk to the top of your mat
Exhale Uttanasana
Ragdoll (1 min)
,Ragdoll cues
step your feet hip width distance apart, hang your torso over your thighs, place a small bend in
your knees, grab for opposite elbows and relax your neck. option to shake your yes and no,
option to interlace your hands behind your neck.
Transition from Ragdoll to standing at attention
Release your fingertips to the mat and toe/heel your feet together- Inhale slowly roll up
Exhale Samasthiti
Standing at Attention (3 breaths)
Standing at attention cues
Once you have arrived standing bring your big toes to touch and your hands to heart center. Press
into the four corners of your feet and draw your shoulder blades together and down your back.
Option to close your eyes while taking three deep breaths here. Inhale through your nose, exhale
out your mouth..inhale......exhale......, one more makes this your deepest breath of the day,
inhale... exhale... excellent..
Inhale Tadasana
Mountain Pose (3-5B)
Mountain Pose Cues
reach your arms up to the ceiling and rotate your pinkies in, gaze forward, press through the four
corners of your feet, engage your abdominals and re-engage your legs. engage your ujjayi breath
,here for 3 to 5 breaths. inhale through your nose, exhale right back through your nose,
inhale...exhale... two more on your own..
Exhale Uttanasana
Forward Fold
Forward fold cues
Hinge from your hips and draw your tailbone up and slowly descend your hands to your mat,
relax your neck and gaze back.
Inhale Urdhva Mukha Uttanasana
Halfway lift
Halfway lift cues
place your fingers on your shins, lift your chest away from your thighs, shift your weight
forward, Draw your shoulder blades together and down your back and lengthen the back of your
neck and gaze down.
Exhale Chaturanga Dandasana
High to mid plank Pose
Inhale Urdhva Mukha Svanasana
Upward Facing Dog
Exhale Adho Mukha Svanasana
Downward Facing Dog (2-3 breaths here)
, Chatarunga demo
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. Then shift your weight forward and Pull your elbows into your side bodies and
bend your elbows 90 degrees, engage your abdominals and lengthen the back of your neck and
gaze 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.
Go through SUN A Twice through
FLOW ONE BREATH TO ONE MOVEMENT
-on the bottom of your exhale step to the top of your mat
-inhale mountain pose
-exhale forward fold
-inhale halfway lift
-exhale chaturanga dandasana
Correct Solutions
Exhale Balasana
Child's Pose (2 min)
Child's Pose Cues
1.Open your knees wide, bring big toes to touch
2. reach your arms forward
3. rest your forehead on your mat
4. bring your hips toward you heels
Introduce ujjayi breathing, set intention for class
Exhale Ahdo Mukha Svanasana
Downward Facing Dog (1 min)
Downward Facing Dog Cues
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.
Transition from downward facing dog to ragdoll
at the bottom of your exhale , walk to the top of your mat
Exhale Uttanasana
Ragdoll (1 min)
,Ragdoll cues
step your feet hip width distance apart, hang your torso over your thighs, place a small bend in
your knees, grab for opposite elbows and relax your neck. option to shake your yes and no,
option to interlace your hands behind your neck.
Transition from Ragdoll to standing at attention
Release your fingertips to the mat and toe/heel your feet together- Inhale slowly roll up
Exhale Samasthiti
Standing at Attention (3 breaths)
Standing at attention cues
Once you have arrived standing bring your big toes to touch and your hands to heart center. Press
into the four corners of your feet and draw your shoulder blades together and down your back.
Option to close your eyes while taking three deep breaths here. Inhale through your nose, exhale
out your mouth..inhale......exhale......, one more makes this your deepest breath of the day,
inhale... exhale... excellent..
Inhale Tadasana
Mountain Pose (3-5B)
Mountain Pose Cues
reach your arms up to the ceiling and rotate your pinkies in, gaze forward, press through the four
corners of your feet, engage your abdominals and re-engage your legs. engage your ujjayi breath
,here for 3 to 5 breaths. inhale through your nose, exhale right back through your nose,
inhale...exhale... two more on your own..
Exhale Uttanasana
Forward Fold
Forward fold cues
Hinge from your hips and draw your tailbone up and slowly descend your hands to your mat,
relax your neck and gaze back.
Inhale Urdhva Mukha Uttanasana
Halfway lift
Halfway lift cues
place your fingers on your shins, lift your chest away from your thighs, shift your weight
forward, Draw your shoulder blades together and down your back and lengthen the back of your
neck and gaze down.
Exhale Chaturanga Dandasana
High to mid plank Pose
Inhale Urdhva Mukha Svanasana
Upward Facing Dog
Exhale Adho Mukha Svanasana
Downward Facing Dog (2-3 breaths here)
, Chatarunga demo
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. Then shift your weight forward and Pull your elbows into your side bodies and
bend your elbows 90 degrees, engage your abdominals and lengthen the back of your neck and
gaze 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.
Go through SUN A Twice through
FLOW ONE BREATH TO ONE MOVEMENT
-on the bottom of your exhale step to the top of your mat
-inhale mountain pose
-exhale forward fold
-inhale halfway lift
-exhale chaturanga dandasana
