CorePower
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Inhale table top 
Inhale cow pose 
Exhale cat pose 
Inhale cow 
Exhale cat 
Inhale table top 
Exhale downward dog 
Inhale gaze forward 
Exhale ragdoll pose 
Inhale slowly roll up to standing 
Exhale hands to heart center 
 
Child's Pose - ANSWER Open your knees wide 
Bring your toes to touch 
Sit your hips back and rest your forehead on the mat 
Pull your hips back and stretch your arms forward to extend your spine longer 
 
Tabletop - ANSWER Lift your shoulders over your wrists and your hi...
Exhale - Child's Pose (Balasana) - CORRECT ANSWER (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 f...
Child's pose 
(balasana) - -Let's meet in child's pose. 
-Come to the back of your mat, spread your knees apart, and bring your big toes to touch 
-Sink your hips down and extend your arms long in front of you 
-Relax your forehead onto the mat 
-Soften your shoulders away from your ears 
-Inhale, expand through your belly 
-Open mouth exhale, settle into your space 
-With every inhale think about finding length in your spine and with every exhale sink your 
hips lower 
*Transition - -Now we ...
(Integration Series) Exhale Balasana - Child's Pose (2 min) 
Exhale Ahdo Mukha Svanasana - Downward Facing Dog (1 min) 
Exhale Uttanasana - Ragdoll (1 min) 
Transition from Ragdoll - Release your fingertips to the mat and toe/heel your feet 
together- Inhale slowly roll up 
(Intention) Exhale Samasthiti - Standing at Attention (3 breaths) 
(Sun A) Inhale Tadasana - Mountain Pose (3-5B) 
Exhale Uttanasana - Forward Fold
Exhale Balasana - Child's Pose (2 min) 
Exhale Ahdo Mukha Svanasana - Downward Facing Dog (1 min) 
Exhale Uttanasana - Ragdoll (1 min) 
Transition from Ragdoll - Release your fingertips to the mat and toe/heel your feet 
together- Inhale slowly roll up 
Exhale Samasthiti - Standing at Attention (3 breaths) 
Inhale Tadasana - Mountain Pose (3-5B)
Integration - Inhale, Exhale Child's pose 
Inhale table top 
Inhale cow pose 
Exhale cat pose 
Inhale cow 
Exhale cat 
Inhale table top 
Exhale downward dog 
Inhale gaze forward 
Exhale ragdoll pose 
Inhale slowly roll up to standing 
Exhale hands to heart center 
Child's Pose - Open your knees wide
INTRO - Hi everyone, My name is Jess and I will be guiding you through the next 60 
minutes of your c1 practice. 
(Discuss intention of class today or open with story to connect with students) 
INTEGRATION SERIES - 
Child's Pose (Balasana) - We will begin in Extended child's pose. Meet me at the back of 
your mat, bring your big toes to touch, splay your knees open wide. Extend your arms in 
front of you. Melt your heart down to the mat, sink your hips towards your heels, and place 
your fore...
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