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Pia's CorePower C1 Class – Cues Exam/167 Answered Questions
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Pia's CorePower C1 Class – Cues Exam/167 Answered Questions
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Pia's CorePower C1 Class – CuesExam/167 Answered Questions
Exhale - Child's Pose (Balasana) - - (2 min)
Move to the middle of your mat bring your big toes to touch, splay your
knees out wide
Rest your head on the mat, extend your arms in front of you and sink your
hips down hold and breath
Settle into this position. Allow your body to melt into the mat. This pose in
known as your homebase if at anytime your feel over heated or need to take
a break come back to extended child pose. Inhale open mouth exhale, Inhale
open mouth exhale. Inhale, seal your lips and exhale through your nose. This
is your ujjayi breath that helps build heat and links one breath to one
movement.
I will be offering some hands on adjusts and assists throughout class. If for
any reason your do not want to be touched that is totally fine. Just give me a
wave off your mat and I will respect your space. Thank you
- Inhale - - 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 breath
- 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
- Exhale - Stand at Attention (Samasthiti) - - (3 breaths)
Bring your big toes to touch and heels behind your ankles,
Lift your chest up,
Bring your hands to heart center
blink your eyes shut
If it is in your practice to set an intention whether it be a word, phrase or to
send some thought to someone else this is the time. If you have no intention,
I offer you the intention of breath. Your breath is what move you safely
, though your practice. Focus on your breath when you feel you are not
focused or going to deep and struggling in a pose. We will seal our intention
with one unified breath. Inhale open mouth exhale blink your eyes open and
release your hand by your sides face your palms forward
- Sun A - -
- Inhale - Mountain Pose - - 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 - - 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 - - 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 Chaturanga - - 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 - - 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 - - (2-3B)
Curl over your toes. Send your hips up and back. Hold and breath. Spread
your fingers wide and press into your palms,
Engage your abdominals,
Press your heels closer to the mat
- Inhale gaze toward your fingertips; Exhale and walk your feet between
your hands and take a seat
DEMO for high to low plank - - 1) cued pose
2) if your are working on building arm strength- Lower to your knees
3) if you are build back strength - Lower all the way down for cobra
4) skip the high to low plank altogether
- Sun A sets 2 & 3 - - Vinyasa Flow one breath to one movement
- Inhale look forward - -
- Exhale walk your feet between your hands - -
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