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CorePower C1 Posture Cues Exam questions with verified Answers
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CorePower C1 Posture Cues Exam questions with verified Answers
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CorePower C1 Posture Cues Examquestions with verified Answers
Balasana - - Child's Pose (2 mins)
Bring your knees to mat-width distance, toes to touch behind you. Sit down
onto your heels, rest your forehead onto the mat, stretch your arms long.
1. Sink your hips closer to your heels.
2. Elongate through your spine.
3. Rock your head back & forth, massage your forehead.
- Adho Mukha Svanasana - - Downward Facing Dog (1 min)
Plant your hands to shoulder width distance, feet to hips width distance.
Press your hips up and back.
1. Spread all 10 fingers, root down through the finger pads.
2. Spiral your triceps to the front of the room.
3. Pull your belly button towards your spine, find a flat back.
- Uttanasana (Ragdoll) - - Forward Fold/Ragdoll Pose (1 min)
Step your feet to hips-width distance, bring a deep bend to your knees.
Hinge at your hips, let your torso and head hang heavy.
1. Send more weight into the ball mounts of your feet.
2. To feel this in your hamstrings, straighten your legs; to feel this in your
lower back, keep them bent.
3. Grab for opposite elbows, take a chest expansion, wrap your arms behind
your knees.
- Samasthiti - - Standing at Attention (3 breaths, or Om)
Inhale, toe-heel feet to touch and slowly roll up. Stack bone on top of bone.
Head is the last thing to rise. Hands to heart center.
1. Find balance through all four corners of your feet.
2. Draw your shoulder blades together and down your back body.
3. Bring your forearms parallel to the floor, spread your fingers, actively
press your hands together and into your chest.
- Tadasana - - Inhale. Mountain Pose (2-3 breaths, 1st time)
, Ground down through all four corners of your feet, lift your hands to the
ceiling.
1. Send more weight into your heels.
2. Engage your quads, lift your kneecaps up.
3. Pull your shoulder blades together and down.
- Uttanasana - - Exhale. Forward Fold (2-3 breaths, 1st time)
Hinge forward at your hips. Draw your hands through heart center. Let your
torso hang heavy.
1. Send more weight into the ball mounts of your feet.
2. To feel this in your hamstrings, straighten your legs; to feel this in your
lower back, keep them bent.
3. Relax your neck and gaze to the back of the room.
- Ardha Uttanasana - - Inhale. Halfway Lift (2-3 breaths, 1st time)
Shift your weight forward. Plant your hands on your shins. Iron out your
spine.
1. Lift your belly button up and in.
2. Pull your shoulders away from your ears.
3. Press into your shins as much as your shins press into your hands.
- Chaturanga Dandasana - - Exhale. High to Low Plank (2-3 breaths, 1st
time)
Plant your hands shoulder-width in front of you. Step your feet back to high
plank. Drop your hips in line with your heels and shoulders. Slowly lower
down halfway. Pin your elbows into your ribs. Find a 90-degree bend in your
arms.
1. Send your tailbone to your heels.
2. Elongate your spine.
3. Keep your neck long and gaze down.
- Urdhva Mukha Svanasana - - Inhale. Upward Facing Dog (2-3 breaths, 1st
time)
Flip your toes under, root down through your hands. Straighten your arms,
shine your chest forward.
1. Press down through the tops of your feet and your finger pads, create 4
points of contact with the floor.
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