CorePower C1 Class Flashcards

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.