NEW COREPOWER C1 CLASS WITH CUES-
SEQUENCE
AND BREATH WITH POSTURE PRACTICE Q&A
TESTED AND APPROVED!!!
Exhale - Downward Facing Dog -- ANSWER--(1 min)
Spread your fingers wide, Step your feet hip-width distance apart and tuck your
toes
Inhale -- ANSWER--Rise to table-top Stack you hips over your knees and your
shoulders over your wrists. Gaze down at the mat.
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 -- ANSWER--(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.
Page 1 of 43
,Exhale - Child's Pose (Balasana) -- ANSWER--(2 min)
Hi, my name is Emily 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, splay 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.
Throughout class I will be offering some hands on assists and adjusts. If you
prefer to keep your practice private today please raise a hand now and I will
gladly respect your space. Thank you.
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.
Transition from Ragdoll -- ANSWER--Release your fingertips to the mat and
toe/heel your feet together- Inhale & slowly roll up to standing.
Page 2 of 43
,Exhale Stand at Attention (Samasthitihi) -- ANSWER--(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 - -- ANSWER--blink your eyes open and release your hand by your
sides face your palms forward
Page 3 of 43
, Sun A -- ANSWER--1st set: bring to form, cue to breathe & observe need for
additional cues from the ground up.
Inhale - Mountain Pose (tadasana) -- ANSWER--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) -- ANSWER--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.
Page 4 of 43
SEQUENCE
AND BREATH WITH POSTURE PRACTICE Q&A
TESTED AND APPROVED!!!
Exhale - Downward Facing Dog -- ANSWER--(1 min)
Spread your fingers wide, Step your feet hip-width distance apart and tuck your
toes
Inhale -- ANSWER--Rise to table-top Stack you hips over your knees and your
shoulders over your wrists. Gaze down at the mat.
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 -- ANSWER--(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.
Page 1 of 43
,Exhale - Child's Pose (Balasana) -- ANSWER--(2 min)
Hi, my name is Emily 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, splay 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.
Throughout class I will be offering some hands on assists and adjusts. If you
prefer to keep your practice private today please raise a hand now and I will
gladly respect your space. Thank you.
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.
Transition from Ragdoll -- ANSWER--Release your fingertips to the mat and
toe/heel your feet together- Inhale & slowly roll up to standing.
Page 2 of 43
,Exhale Stand at Attention (Samasthitihi) -- ANSWER--(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 - -- ANSWER--blink your eyes open and release your hand by your
sides face your palms forward
Page 3 of 43
, Sun A -- ANSWER--1st set: bring to form, cue to breathe & observe need for
additional cues from the ground up.
Inhale - Mountain Pose (tadasana) -- ANSWER--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) -- ANSWER--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.
Page 4 of 43
