C2 Yoga Sequence – Wheel Exam 2024 with Complete Solutions Child's Post (Balasana) - Correct Answer Hi, my name is Kat and I will be guiding you through the next 60 minutes of your C2 practice. We will begin in extended child's pose.Move to the middle of your mat, bring your knees to the edges of your mat and your big toes to touch. Extend your arms out in front of you and sink your hips down, bringing your forehead to rest on your mat.Centering - Correct Answer Take a moment here to deepen your breath. Bring your attention to your inhales and exhales. Normal for your mind to wander, but can you let everything go and focus on the present moment, just for now. Here we take 3 cleansing breaths and begin to cultivate our Ujayi Pranayama. Seal your lips and begin to inhale and exhale through your nose, with a slight constriction in the back of your throat, making the breath slightly audible.Transition to tabletop for cat/cow - Correct Answer On your next inhale or when you're ready, push up to tabletop position. Stack your shoulders directly over wrists, hips directly over knees.On an inhale, drop your belly low and look up = cow pose. Push through your palms to shine your chest up towards the ceiling.Exhale round your spine, chin to chest = Cat postw Can you push the same way through your palms, but this time to open through your back. Take a few breaths here to go through cat/cow on your own or take whatever your body needs. Inhaling to cow pose and exhaling to cat pose.Thread the needle - Correct Answer Come back to tabletop on your next inhale. Again stacking shoulders over wrists and hips over knees. Inhale reach your right arm up to the sky, allowing your gaze to follow toward the ceiling. Exhale thread the needle, slide your right arm underneath you, resting your right shoulder and cheek on the ground. Press into your left hand to deepen your twist.Stay here for a few breaths. Inhale come back to tabletop. breathe here. Inhale reach your left arm high.... Inhale back to tabletop.Downward Facing Dog (Adho Mukha Svanasana) - Correct Answer On an exhale curl your toes under, send your hips up and back. Take a deep breath in through your nose, fill up completely... Open mouth exhale. Spread your fingers wide and press your thumbs and forefingers into the mat. Feet are hip width apart. Shoulders away from your ears. Keep your hips high and work your heels into the mat. Engage your core by bringing your lower rubs into your spine. Option here to walk your dog to loosen up. 1 / 3
Transition to Ragdoll - Correct Answer Inhale bend your knees and look to the top of your mat, exhale travel to the top of your mat. Bring your feet behind your wrists, hip width distance apart.Place a generous bend in your knees, reach for opposite elbows. Begin to sway here, releasing your back and letting your head hang heavy. Option here for a shoulder rinse, interlacing your hands at the base of your spine.Transition from Ragdoll - Correct Answer Release your fingertips to the mat and toe/heel your feet together leaving room between your heels. Inhale, slow rise to standing Exhale standing at attention (samasthiti) - Correct Answer 3 breaths Lift your chest up. Bring your hands to heart center. I invite you now to set your intention for the class. If you do not have one, I offer you mine: throughout this class how can you use your strength to open your heart both emotionally and physically? Together we take 3 deep breaths to seal our intention for the class.Inhale Mountain Pose - Correct Answer Reach your arms up to the sky, palms facing inward, shoulders rolling back and down. Hug your shoulder blades together. Tighten through your core. Tuck your tailbone under by rotating your inner things inward.Exhale forward fold - Correct Answer With a flat spine, palms come together through heart center, reaching for the floor. hinge from your hips. option to place a slight bend in your knees. let your head hang heavy.inhale here and lengthen your spine. exhale release a little more fully into the forward bend Inhale Halfway Lift - Correct Answer lift your chest away from your thighs and Bring your hands to your shins or thighs. extend the crown of your head towards the front of the room keeping your spine flat.breathe here draw your shoulder blades together and down you back to lengthen your spine and shift your weight into the ball mounds of your feet to stack your hips over your ankles.one more inhale here, 2 / 3
Exhale Plank Pose - Correct Answer plant your hands into the mat. step your feet back and bring them hip width distance apart. Engage your core. stack shoulders over wrists, pointer fingers parallel to one another, press up into your shoulders Inhale shift forward - Correct Answer ...Exhale low plank up chaturanga dandasana - Correct Answer shift forward two inches and lower halfway down hugging your elbows into your side body. option here to come to tabletop or lower all the way to the floor.Inhale upward facing dog - Correct Answer come onto the tops of your feet, press up. broaden through your collar bone, rolling your shoulders back to allow your chest to shine to the front of the room Exhale Downward facing dog - Correct Answer Use your core to press yourself back into downward facing dog inhale look forward - Correct Answer exhale foward fold - Correct Answer step, float, or hop to the top of your mat inhale halfway lift - Correct Answer place your hands on your shins or thighs, maintain a flat back exhale forward fold - Correct Answer relax your head inhale mountain - Correct Answer ground down through the four corners of your feet, reach your arms up by your ears, and rotate your pinky fingers in.Breathe here lift your kneecaps up to engage your legs, relax your shoulder blades down your back, and pull your belly button in towards your spine inhale once more to lengthen
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