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Inhale table top Inhale cow pose Exhale cat pose Inhale cow Exhale cat Inhale table top Exhale downward dog Inhale gaze forward Exhale ragdoll pose Inhale slowly roll up to standing Exhale hands to heart center Child's Pose - ANSWER Open your knees wide Bring your toes to touch Sit your hips back and rest your forehead on the mat Pull your hips back and stretch your arms forward to extend your spine longer Tabletop - ANSWER Lift your shoulders over your wrists and your hi...

Exhale - Child's Pose (Balasana) - CORRECT ANSWER (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 f...

Child's pose (balasana) - -Let's meet in child's pose. -Come to the back of your mat, spread your knees apart, and bring your big toes to touch -Sink your hips down and extend your arms long in front of you -Relax your forehead onto the mat -Soften your shoulders away from your ears -Inhale, expand through your belly -Open mouth exhale, settle into your space -With every inhale think about finding length in your spine and with every exhale sink your hips lower *Transition - -Now we ...

(Integration Series) Exhale Balasana - Child's Pose (2 min) Exhale Ahdo Mukha Svanasana - Downward Facing Dog (1 min) Exhale Uttanasana - Ragdoll (1 min) Transition from Ragdoll - Release your fingertips to the mat and toe/heel your feet together- Inhale slowly roll up (Intention) Exhale Samasthiti - Standing at Attention (3 breaths) (Sun A) Inhale Tadasana - Mountain Pose (3-5B) Exhale Uttanasana - Forward Fold

Exhale Balasana - Child's Pose (2 min) Exhale Ahdo Mukha Svanasana - Downward Facing Dog (1 min) Exhale Uttanasana - Ragdoll (1 min) Transition from Ragdoll - Release your fingertips to the mat and toe/heel your feet together- Inhale slowly roll up Exhale Samasthiti - Standing at Attention (3 breaths) Inhale Tadasana - Mountain Pose (3-5B)

Integration - Inhale, Exhale Child's pose Inhale table top Inhale cow pose Exhale cat pose Inhale cow Exhale cat Inhale table top Exhale downward dog Inhale gaze forward Exhale ragdoll pose Inhale slowly roll up to standing Exhale hands to heart center Child's Pose - Open your knees wide

INTRO - Hi everyone, My name is Jess and I will be guiding you through the next 60 minutes of your c1 practice. (Discuss intention of class today or open with story to connect with students) INTEGRATION SERIES - Child's Pose (Balasana) - We will begin in Extended child's pose. Meet me at the back of your mat, bring your big toes to touch, splay your knees open wide. Extend your arms in front of you. Melt your heart down to the mat, sink your hips towards your heels, and place your fore...

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