Core Power C1 Class with Cues-Sequence and Breath with Posture
A+ Questions and Latest Verified Answers.
Terms in this set (168)
(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.
Exhale - Child's Pose (Balasana)
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.
, Rise to table-top Stack you hips over your knees and your
Inhale
shoulders over your wrists. Gaze down at the mat.
(1 min)
Spread your fingers wide, Step your feet hip-width distance apart and tuck
your toes
Exhale - Downward Facing Dog
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.
(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
Exhale - Ragdoll Pose
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.
Release your fingertips to the mat and toe/heel your feet together-
Transition from Ragdoll
Inhale & slowly roll up to standing.
(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.
Exhale - Stand at Attention
(Samasthitihi) 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 - blink your eyes open and release your hand by your sides face your palms
, forward
1st set: bring to form, cue to breathe & observe need for
Sun A
additional cues from the ground up.
Ground down through the four corners of your feet, Reach your
arms up by your ears, and rotate your pinky fingers in.
Breathe here.
Inhale - Mountain Pose (tadasana)
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
A+ Questions and Latest Verified Answers.
Terms in this set (168)
(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.
Exhale - Child's Pose (Balasana)
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.
, Rise to table-top Stack you hips over your knees and your
Inhale
shoulders over your wrists. Gaze down at the mat.
(1 min)
Spread your fingers wide, Step your feet hip-width distance apart and tuck
your toes
Exhale - Downward Facing Dog
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.
(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
Exhale - Ragdoll Pose
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.
Release your fingertips to the mat and toe/heel your feet together-
Transition from Ragdoll
Inhale & slowly roll up to standing.
(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.
Exhale - Stand at Attention
(Samasthitihi) 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 - blink your eyes open and release your hand by your sides face your palms
, forward
1st set: bring to form, cue to breathe & observe need for
Sun A
additional cues from the ground up.
Ground down through the four corners of your feet, Reach your
arms up by your ears, and rotate your pinky fingers in.
Breathe here.
Inhale - Mountain Pose (tadasana)
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
