COREPOWER C1 TT- with 100% Correct
Solutions
INTRO
Hi everyone, My name is Jess and I will be guiding you through the next 60 minutes of your c1
practice.
(Discuss intention of class today or open with story to connect with students)
INTEGRATION SERIES
Child's Pose (Balasana)
We will begin in Extended child's pose. Meet me at the back of your mat, bring your big toes to
touch, splay your knees open wide. Extend your arms in front of you. Melt your heart down to
the mat, sink your hips towards your heels, and place your forehead gently on the mat.
Settle into this position. Allow your body to melt into the earth. Allow the earth to rise up to
meet you. Child's pose is a place of ease for your mind and your body. If at anytime your feel
over heated, need to give yourself some love or need to take a break come back to child's pose on
your mat.
Throughout class I like to offer hands on assists and adjusts to better assist with alignment or to
help deepen a posture. If you prefer to keep your practice within the four corners of your matt
today, it's all good, just please raise a hand now and I will know to gladly respect your space.
Thank you.
,Lets begin class with a 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. Let it all go. One more
cleansing breath, inhale through your nose, audible exhale through your mouth.
Now we will engage our ujjayi breath, our breath of victory, our breath of fire. Inhale through
your nose, seal your lips. Place a gentle constriction in the muscles of the back of your throat.
Now breathe out through your NOSE. Lets repeat: Big inhale through your nose, fire it out
through your nose. Continue Ujjayi breathing on your own like this. Ujjayi breathing helps build
heat from within and helps our mind stay present on our mat. If at any time you feel your body
become over heated, feel free to return to open mouth exhales.
Inhale Table Top
stack your hips over your knees and your shoulders over your wrists.
Gaze down at the matt.
Inhale
Exhale - Downward Facing Dog (Adho Mukha Svanasana)
Set Up:
-spread your fingers wide
-step your feet hip-width distance apart
-tuck your toes.
- send your hips up and back
, HOLD AND BREATHE
Refinement Cues Option:
- Shine your chest towards your thighs
-Melt your heels towards your mat
- Shine the creases of your elbows forward
- Relax your neck
Inhale look forward, exhale Rag doll (OOT-tan-AHS-ana). Walk to the top of your mat
Set up:
-Step your feet hip width distance
- Hang your torso over your thighs
- shift your wt towards the ball mounds of your feet
Breathe here.
Refinement cues:
- lengthen your spine
- relax your neck
- roll your shoulder heads back and down ***
- stack your hips over your feet
Option to interlace your arms, rock back and forth, maybe bend one leg and straighten the other.
Solutions
INTRO
Hi everyone, My name is Jess and I will be guiding you through the next 60 minutes of your c1
practice.
(Discuss intention of class today or open with story to connect with students)
INTEGRATION SERIES
Child's Pose (Balasana)
We will begin in Extended child's pose. Meet me at the back of your mat, bring your big toes to
touch, splay your knees open wide. Extend your arms in front of you. Melt your heart down to
the mat, sink your hips towards your heels, and place your forehead gently on the mat.
Settle into this position. Allow your body to melt into the earth. Allow the earth to rise up to
meet you. Child's pose is a place of ease for your mind and your body. If at anytime your feel
over heated, need to give yourself some love or need to take a break come back to child's pose on
your mat.
Throughout class I like to offer hands on assists and adjusts to better assist with alignment or to
help deepen a posture. If you prefer to keep your practice within the four corners of your matt
today, it's all good, just please raise a hand now and I will know to gladly respect your space.
Thank you.
,Lets begin class with a 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. Let it all go. One more
cleansing breath, inhale through your nose, audible exhale through your mouth.
Now we will engage our ujjayi breath, our breath of victory, our breath of fire. Inhale through
your nose, seal your lips. Place a gentle constriction in the muscles of the back of your throat.
Now breathe out through your NOSE. Lets repeat: Big inhale through your nose, fire it out
through your nose. Continue Ujjayi breathing on your own like this. Ujjayi breathing helps build
heat from within and helps our mind stay present on our mat. If at any time you feel your body
become over heated, feel free to return to open mouth exhales.
Inhale Table Top
stack your hips over your knees and your shoulders over your wrists.
Gaze down at the matt.
Inhale
Exhale - Downward Facing Dog (Adho Mukha Svanasana)
Set Up:
-spread your fingers wide
-step your feet hip-width distance apart
-tuck your toes.
- send your hips up and back
, HOLD AND BREATHE
Refinement Cues Option:
- Shine your chest towards your thighs
-Melt your heels towards your mat
- Shine the creases of your elbows forward
- Relax your neck
Inhale look forward, exhale Rag doll (OOT-tan-AHS-ana). Walk to the top of your mat
Set up:
-Step your feet hip width distance
- Hang your torso over your thighs
- shift your wt towards the ball mounds of your feet
Breathe here.
Refinement cues:
- lengthen your spine
- relax your neck
- roll your shoulder heads back and down ***
- stack your hips over your feet
Option to interlace your arms, rock back and forth, maybe bend one leg and straighten the other.
