Core Power Yoga C1 Class – Cues || All Answers Are Correct
100%.
Exhale - Child's Pose (Balasana) correct answers (2 min)
Move to the middle of your mat with your knees to the edges and your big toes touching,
Melt your forehead on the mat,
Sink your hips down
Take this time to really find yourself on the mat. Maybe our minds are taking us somewhere far away, worried about this or stressed about that, but go ahead and give your mind permission to just be here, within the four corners of your mat.
Notice your natural breath here. The ebb and flow. Maybe close your eyes. Then we'll begin to deepen the breath by taking a deep inhale through the nose, and exhale through the mouth. Inahale again through the nose, exhale through the mouth. We're going to do the same thing this time, but with the lips closed. Create a constriction in the back of your throat so that the inhale and exhale are audible. Inhale, exhale. One more time. Inhale, exhale. This is your ujayi breath, the breath of fire. It is energizing as it brings heat to he body, but it also
anchors the busy mind during practice. I encourage you to practice this breath as we move through the flow, letting it be the soundtrack to your movement. We'll take another inhale together, and exhale, let's get moving.
Inhale Table top correct answers (transition)
Exhale - Downward Facing Dog (Ahdo Mukha Svanasana) correct answers (1 min)
Step your feet hip-width distance apart,
Send your hips back and up, Spread your fingers wide and press your thumbs and forefingers into the mat
Ihale look forward correct answers (transition)
Exhale - Ragdoll Pose (Uttanasana). Walk to the top of your mat correct answers (1 min)
Step your feet hip-width distance apart,
Send your tailbone up,
Interlace your arms and let head and arms hang heavy
Release your fingertips to the mat. Toe-heel your feet together. Inhale roll yourself up to standing correct answers Release your fingertips to the mat and toe/heel your feet together- Inhale slowly roll up
Exhale - Samasthiti correct answers (3 breaths)
Bring your big toes to touch and heels behind your ankles, Lift your chest up,
Bring your hands to heart center.
Our thoughts are powerful tools. We are creating energy on the mat, so why not channel that energy into creating a reality that is meaningful for us? This is the purpose of setting an intention
for class. If you have an intention already in mind, go ahead and call that forward, and affirm that intention with your whole body. If you don't have an intention, go ahead and begin to reflect on Acceptance. Baron Baptiste says to stand in front of your past and let it be. That can be a lot easier said than done. Let's dedicate this practice to accepting who we are and where we are at this time and being confident that we are exactly where we are meant to be in this given moment.
Inhale - Mountain Pose (Tadasana) correct answers Re-engage your legs,
Pull your belly button toward your spine,
Reach your arms up, rotate your pinky fingers in and soften your shoulders
Exhale - Forward Fold (Uttanasana) correct answers Place a slight bend in your knees,
Hinge from your hips and draw your tailbone up,
Draw your shoulders away from your ears
Inhale - Halfway lift (Ardha Uttanasana) correct answers Shift your weight forward,
Lift your chest away from your thighs,
Draw your shoulder blades together and down your back
Exhale - High Plank to Low Plank (Chaturanga Dandasana).. correct answers (Demo)
Step your feet back and bring them hip-width distance apart,
Bring your hips in line with your heels and shoulders,
Plant your hands apart and stack your shoulders over your wrists
Inhale - Updward Facing Dog (Urdhva Mukha Svanasana) correct answers Bring the tops of your feet to the mat,
Open and pull your chest forward,
Straighten your arms and stack your shoulders over your wrists
Exhale -Downward Facing Dog (Adho Mukha Svanasana) correct answers (2-3B)
Spread your fingers wide and press into your palms,
Engage your abdominals,
Press your heels closer to the mat
Demo Chaturanga correct answers Option 1: Chatarugna full expression. Stack your joints. When you move into High Plank, align your shoulders over your elbows and your elbows over your wrists. Palms should be shoulder-width apart. Pin elbows to ribs. When you lower down to Mid Plank, this alignment will support your transition. Also, make sure your shoulders do not dip below your elbows - arms should maintain a 90-degree angle.
Fire up your core. Chaturanga is all about core strength, so pull your belly button in toward your spine throughout the entire posture. This will help you keep your thighs and knees off of the mat,
and will also protect your lower back
Option 2: Drop to your knees Option 3: Notarunga
Transition from Down Dog> correct answers Inhale gaze toward your fingertips; Exhale bend you knees and walk your feet to the top of your mat
Inhale - Halfway Lift (Ardha Uttanasana-) correct answers Halfway lift with your hands on your shins and a flat back
Exhale - Forward Fold (Uttanasana) correct answers Forward Fold
Inhale Mountain Pose correct answers Exhale Standing forward fold correct answers Inhale Halfway lift correct answers Exhale high to low plank correct answers Inhale Upward facing dog correct answers Exhale doward facing dog correct answers (1 more time) Inhale look forward, exhale walk to the top of your mat correct answers Inhale halfway lift correct answers Exhale forward fold correct answers Inhale mountain pose correct answers Exhale forward fold correct answers Inhale halfway lift correct answers Exhale high to low plank correct answers
