Questions and Answers
What is the first pose in the C1 practice guided by Emily?
What is Ujjayi breath?
Victorious breath
Child's Pose is a pose for ease and comfort.
True
Inhale leads to _____ in the sequence.
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How should your fingers be positioned in Downward Facing Dog?
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During Ragdoll Pose, you should allow your head to _____
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What is the intention set during the Stand at Attention pose?
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In Mountain Pose, you should engage your _______.
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The Forward Fold pose requires you to keep your knees straight.
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What position follows the Forward Fold?
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Study Notes
CorePower C1 Class Overview
- Class duration: 60 minutes, guided by instructor Emily.
- Begins in Extended Child's Pose (Balasana); big toes touch, knees wide, arms extended forward.
- Child's Pose serves as a resting position for both mind and body, offering comfort and ease.
- Cleansing breaths initiate the practice: deep inhale through the nose, open mouth exhale.
- Introduces Ujjayi Breath (victorious breath) to build internal heat and focus.
Poses and Transitions
- Table-Top Position: Hips over knees, shoulders over wrists, gaze at the mat.
- Downward Facing Dog: Press into the mat, hips moving back and up; heels sink without forcing.
- Ragdoll Pose: Feet hip-width apart, slight knee bend, head hangs heavy; option to grab opposite elbows and sway gently.
- Transition from Ragdoll to standing by releasing fingertips, toe/heel the feet together, inhale, and roll up slowly.
Standing Poses and Intention Setting
- Stand at Attention (Samasthitihi): Feet together, hands at heart center; draw shoulder blades together and visualize a personal intention or collective focus on community.
- Seal intention with a unified breath, involving inhales and open mouth exhales.
Sun Salutations and Key Poses
- Sun A sequence: Begin foundational poses; emphasize breathing and cueing based on participant needs.
- Mountain Pose (Tadasana): Ground through feet, arms up by ears, lift kneecaps, engage core; one more inhalation to lengthen.
- Forward Fold (Utthanasana): Hinge at hips, hands to mat, slight knee bend encouraged for ease, allow head to hang heavy.
- Halfway Lift (Ardha Utthanasana): Chest lifts from thighs, hands on legs, extend crown forward; engage spine and shift weight to toes.
- High Plank to Low Plank (Chaturanga Dandasana): Exhale, move from high plank into low plank position.
Sequence Continuation
- The sequence should continue through various yoga poses, maintaining focus on breath, alignment, and participant comfort.
- Instructor offers hands-on assists; respect for personal space acknowledged upon request.
- Throughout class, emphasize the support of community and shared energy among participants.
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Description
Explore the CorePower C1 class with cues and flashcards to enhance your practice. This resource offers guidance on poses like Child's Pose and emphasizes breathwork throughout the session. Perfect for anyone looking to deepen their understanding of yoga techniques.
