ABO NCLE Exam
Exhale - Child's Pose (Balasana) - -(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 arm...
ABO NCLE Exam
Exhale - Child's Pose (Balasana) - -(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 feel over heated or need to take a break
come back to child's pose on your mat.
Throughout class I will be offering some hands on assists and adjusts. If you prefer to keep
your practice private today please raise a hand now and I will gladly respect your space.
Thank you.
Lets begin class with cleansing breath. Take a deep inhale through your nose, fill up your
lungs, and feel air flow into the base of your belly. Open mouth exhale. One more cleansing
breath, inhale through your nose, audible exhale through your mouth.
Now we will engage our ujjayi breath, or victorious breath. Inhale through your nose, seal
your lips and as you exhale through your nose, constrict the muscles in the back of your
throat creating a beautiful oceanic like sound. Continue Ujjayi breathing on your own. Ujjayi
breathing helps build heat from within and helps our mind stay present on our mat. If you
sense that your mind is wandering connect with your breath and come back to this space.
Inhale - -Rise to table-top Stack you hips over your knees and your shoulders over
your wrists. Gaze down at the mat.
Exhale - Downward Facing Dog - -(1 min)
Spread your fingers wide, Step your feet hip-width distance apart and tuck your toes
Send your hips back and up,
,ABO NCLE Exam
hold and breathe. Allow your heels to sink down into your mat, option to place a slight bend
in your knees. Draw your shoulder blades down your back.
Exhale - Ragdoll Pose - -(1 min)
Step your feet behind your hands hip-width distance apart, and place a slight bend in your
knees. Hinge from your hips and Hang your chest on your thighs.
Send your tailbone up and shift your weight into the ball mounds of your feet stacking your
hips over your ankles. Let your head hang heavy, Option to Grab for opposite elbows and
gently sway side to side.
Transition from Ragdoll - -Release your fingertips to the mat and toe/heel your feet
together- Inhale & slowly roll up to standing.
Exhale - Stand at Attention (Samasthitihi) - -(3 breaths)
Bring your big toes to touch and press down into the four corners of your feet.
Bring your hands to heart center. Draw your shoulder blades together down your back.
Blink your eyes closed.
If it is in your practice to set an intention visualize your intention now and power it up with
every breath that you take in class.
Otherwise, I invite you to share the intention of community. We are all here to share our
love for teaching yoga. Today as we practice, lets share the positive energy that we cultivate
on our mat together as a community.
Let us seal our intention with a unified breath. Inhale open mouth exhale. One more inhale
in
,ABO NCLE Exam
Exhale - - -blink your eyes open and release your hand by your sides face your palms
forward
Sun A - -1st set: bring to form, cue to breathe & observe need for additional cues
from the ground up.
Inhale - Mountain Pose (tadasana) - -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.
One more inhale here, lengthen
Exhale - Forward Fold (UTtanasana) - -Hinge from your hips
Bring your hands to the mat
Option to place a slight bend in your knees to bring your mat closer to you.
Allow your head to hang heavy.
Inhale here and lengthen your spine. Exhale release a little more fully into the forward
bend.
Inhale - Halfway lift (ardha UTtanasana) - -Lift your chest away from your thighs and
place your hands on the front of your legs. Extend the crown of your head forward to the
mirror and gaze down at your mat.
, ABO NCLE Exam
Breathe here.
Draw your shoulder blades together and down your back 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,
Exhale - High Plank to Low Plank (Chatarunga Dandasana) - -Exhale high plank. Plant
your hands into the mat. Step your feet back and bring them hip-width distance apart,
Your body is one long line of energy.
Inhale shift forward, Exhale Low plank - -Shift forward two inches and lower halfway
down hugging your elbows into your side body.
Inhale - Updward Facing Dog (ardva mukha svanasana) - -Flip the tops of your feet to
the mat,
Open and pull your chest forward,
Straighten your arms and stacking your shoulders over your wrists
Exhale -Downward Facing Dog (ado mukha dandasana) - -(2-3B) Send your hips up
and back.
DEMO for high to low plank (chatarunga dandasana) - -Inhale gaze toward your
fingertips; Exhale and walk your feet between your hands and take a seat
1) cued pose
2) if your are working on building arm strength- Lower to your knees
3) if you are building back strength - Lower all the way down for cobra
4) skip the high to low plank altogether
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