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COREPOWER C1 CLASS W ITH CUES
SEQUENCE AND BREATH WITH
POSTURE STUDY GUIDE
Question : Exhale - Child's Pose (Balasana)
Correct answer: (2 min)
Move to the middle of your mat with your knees to the edges and your big toes touching, Rest your head on the mat, Sink your hips down
Question : Exhale - Downward Facing Dog (Ahdo Mukha
Svanasana)
Correct answer: (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
Question : Exhale - Ragdoll Pose (Uttanasana)
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Correct answer: (1 min)
Step your feet hip-width distance apart, Send your tailbone up, Interlace your arms and let head and arms hang heavy
Question : Transition from Ragdoll
Correct answer: Release your fingertips to the mat and
toe/heel your feet together- Inhale slowly roll up
Question : Exhale - Stand at Attention (Samasthiti)
Correct answer: (3 breaths)
Bring your big toes to touch and heels behind your ankles, Lift your chest up, Bring your hands to heart center
Question : Inhale - Halfway Lift (Ardha-Uttanasana)
Correct answer:
Question : Exhale - Forward Fold (Uttanasana)
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Correct answer:
Question : Inhale - Mountain Pose (Tadasana)
Correct answer: Re-engage your legs,
Pull your belly button toward your spine, Reach your arms up, rotate your pinky fingers in and soften your shoulders
Question : Exhale - Forward Fold (Uttanasana)
Correct answer: Place a slight bend in your knees,
Hinge from your hips and draw your tailbone up, Draw your shoulders away from your ears
Question : Inhale - Halfway lift (Ardha Uttanasana)
Correct answer: Shift your weight forward,
Lift your chest away from your thighs, Draw your shoulder blades together and down your back
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Question : Exhale - High Plank to Low Plank (Chaturanga
Dandasana)
Correct answer: (Demo)
Step your feet back and bring them hip-width distance apart, Bring your hips in line with your heels and shoulders, Plant your hands apart and stack your shoulders over your wrists
Question : Inhale - Updward Facing Dog (Urdhva Mukha
Svanasana)
Correct answer: 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
Question : Exhale -Downward Facing Dog (Adho Mukha
Svanasana)
Correct answer: (2-3B)
Spread your fingers wide and press into your palms, Engage your abdominals,