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Connie's CorePower C1 Class – Cues Exam/173 Q’s and A’s
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Connie's CorePower C1 Class – Cues Exam/173 Q’s and A’s
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Connie's CorePower C1 Class – CuesExam/173 Q’s and A’s
Exhale - Child's Pose (Balasana) - - (2 min)
Move to the middle of your mat bring your big toes to touch, place your
knees on the outside edges of you mat.
Rest your head on the mat, extend your arms in front of you and sink your
hips down hold and breathe.
Settle into this position. Allow your body to melt into the earth. Child's pose
is your friend- if at anytime your feel over heated or need to take a break
come back to child pose. Inhale open mouth exhale, Inhale open mouth
exhale. Inhale, seal your lips and as you exhale through your nose, constrict
the back of your throat as if you are squeezing your exhale through a tight
tunnel. ujjayi breathing helps build heat from within and links one breath to
one movement.
I will be offering some hands on assistance throughout class. If you would
like to opt out, please give me a wave. Thank you
- Inhale - - to table top Stack you hips over your knees and your shoulders
over your wrists. Gaze down at the mat.
- Exhale - Downward Facing Dog - - (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
hold and breathe
- Exhale - Ragdoll Pose - - (1 min)
Step your feet behind your hands hip-width distance apart, hang your body
on your thighs
Send your tailbone up,
Grab for opposite elbows and let head hang heavy
- Transition from Ragdoll - - Release your fingertips to the mat and toe/heel
your feet together- Inhale & slowly roll up to standing.
- Exhale - Stand at Attention (Samasthitihi) - - (3 breaths)
Bring your big toes to touch and heels behind your ankles,
Lift your chest up,
Bring your hands to heart center
close your eyes
, If it is in your practice to set an intention whether it be a word, phrase or to
send some thought to someone, visualize your intention and power it up with
every breath that you take in class.
Otherwise, I invite you to share the intention of breath. Your breath is what
moves you safely though your practice. Rather than controlling your breath,
allow your breath to bring you to the next phase - phase within your pose,
phase in your life, phase in your career, phase within your relationship to
self.
Let us seal our intention with one breath. Inhale open mouth exhale.
- Inhale - - -
- Exhale - - - blink your eyes open and release your hand by your sides face
your palms forward
- Sun A - - 1st set: bring to form, cue to breathe & observe need for
additional cues from the ground up.
- Inhale - Mountain Pose (tadasana) - - 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) - - 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) - - Lift your chest away from your
thighs,
Draw your shoulder blades together and down your back lengthen your spine
- Exhale - High Plank to Low Plank (Chatarunga Dandasana) - - plant your
hands into the mat. Step your feet back and bring them hip-width distance
apart,
stack your shoulders over your wrists shift forward and lower halfway down
- Inhale - Updward Facing Dog (ardva mukha dandasana) - - 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 (ado mukha dandasana) - - (2-3B)
Bring the balls of your feet to the mat. Send your hips up and back. Hold and
breathe. Spread your fingers wide and press into your palms,
Engage your abdominals,
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