Welcome
Hi everyone! My name is Samantha and I will be guiding you through your C1 series. Lets start class by meeting in extended child's pose.
(Integration) Child's Pose (Balasana)
(2 mins)
- Open your knees wide
- Bring your big toes to touch
- Reach your arms long out in front of you
- Place your forehead to the mat
Settle into this space, your space for the next 60 minutes.
We'll sink up together with one unified breath. Take a d
I - Table Top - Rise to your knees
Hold here and breathe.
- Stack your shoulders over your wrists
- Engage your core to find a long flat spine
- Pull the crown of your head forward
Inhale, tuck your toes.
E - Downward Facing Dog - Send your hips up and back
(1 min)
- Straighten your legs
- Press your torso towards your thighs
- Spread your fingers wide
Option to bend in either knee.
Find stillness here.
Inhale through your nose, rise to your tippy toes. Exhale through your mouth, bring your heels closer to t
E - Ragdoll Pose (Uttanasana) - Step your feet behind your wrists
(1 min)
- Allow for a generous bend in your knees
- Let your head hang heavy
Option to grab for opposite elbow or to create a basket grip behind your neck.
Option to sway from side to side.
If you took any arm variation, switch it out here.
Send your weig
E - Stand at Attention (Samasthiti) - Bring your hands to heart center
(3 breaths)
- Find balance through all four corners of your feet
- Blink your eyes closed or hold a soft gaze
I offer you this space to set an intention, that's a word or mantra, something to flow with the forefront of your mind throughout class.
If you'r
*(Sun A) I - Mountain Pose (Tadasana) - Reach your arms high
(2 - 3 breaths)
Hold and breathe here.
- Press down evenly through all four corners of your feet
- Squeeze your thighs together
-Pull your belly button in
- Keep your shoulders away from your ears
- Spin your pinkies in
Inhale grow a little bit taller.
*E - Forward Fold (Uttanasana) - Hinge your hips forward
(2 - 3 breaths)
- Release your hands to the mat
- Let your torso hang heavy
- Place a slight bend in your knees
*I - Halfway lift - Place your hands to your shins or thighs
(2 - 3 breaths)
Hold and breathe here
- Lift your belly up and in
- Pinch your shoulder blades together
Inhale.
E - High Plank - Plant your hands, step your feet back
(2 - 3 breaths)
- Press your heels to the back of the room until you feel a calf stretch
- Pull your hips in line with your shoulders
- Press in to the L's of your hands to dome up the space between your shoulder blades
Inhale, shift forward.
E - Low Plank - Lower down and pin your elbows to your sides
...
I - Upward Facing Dog - Flip your toes, shine your chest forward
( 2 - 3 breaths)
Hold here and breathe.
- Straighten your arms
- Stack your shoulders over your wrists
Inhale.
E - Downward Facing Dog - Curl your toes over
- Send your hips back
- Spread your fingers wide
- Press into your palms
Inhale, look forward.
Exhale, travel to the top of your mat, come to take a seat.
Demo Chatarunga Dandasana
In our C1 sequence, we do a lot of Chatarungas throughout class. I will demo three options for you to use at any point throughout class.
The first option is the one I just cued. Starting in a halfway lift, come to a high plank, shift forward, come to a lo
Sun A (2x)
Inhale, look forward.
Exhale, forward fold. Toes touch.
Inhale, halfway lift. Pinch your shoulder blades together.
Exhale, forward fold. Release down.
Inhale, mountain pose (tadasana). Sweep your hands overhead, grow tall.
Exhale, forward fold.
Inhale, ha
(Sun B) I - Chair Pose (Utkatasana) - Bend your knees and reach your arms high
(2 - 3 breaths)
Hold here and breathe.
- Shift weight in your toes that they almost lift
- Squeeze your thighs together
- Sink your hips low
- Rotate your pinkies in
Inhale.
Exhale, forward fold.
Inhale, halfway lift.
Exhale, high to low plank (chatarunga
I - Warrior 2 - Spin your back heel down, reach your arms in opposite directions
(2 - 3 breaths)
Hold breathe here.
- Draw your tailbone down to lengthen your spine
- Find a heel to arch alignment. Ground down through the knife edge of your back foot. Find a 90-degree bend in your front leg.
Inhale, shift forward.
E - Extended Side Angle - Reach your front arm forward and down
(2 - 3 breaths)
- Reach your back arm high
- Extend through both side bodies to lift your ribs off your thigh.
- Engage your obliques
Breathe into this left side body stretch.
I - Reverse Warrior - Pull your back hand down, reach your front hand high
(2 - 3 breaths)
Hold and breathe here.
- Recommit to that bend in your front knee
- Place your back hand lightly on your thigh
- Find a stretch in your side body as you lift your right arm high
Inhale.
Exhale, high to low plank (chatarunga dandasana).
Inh
I - Warrior 2 - Spin your back heel down, reach your arms in opposite directions
(2 - 3 breaths)
Hold and breathe here.
- Press into the outer edges of your pinkie toes
- Focus on opening up your hips
- Squeeze your shoulder blades together and notice if there is any rounding in your spine
- If so, pull your belly button in, keep your
E - Extended Side Angle - Reach your left arm forward and down
(2 - 3 breaths)
- Remember your options and take what you need on this side
- Continue to reach up into your right hand
- Work to scoop your ribs underneath your right
- Keep that bend in your right knee
I - Reverse Warrior - Pull your right hand down, reach your left hand high
( 2- 3 breaths)
Hold and breathe here.
- Square your shoulders to the wall
- Place your back hand lightly on your thigh
- Keep your left shoulder away from your ear
Inhale.
Exhale, high to low plank (chatarunga dandasana).
Inhale, upward facing dog. Hover
Sun B (2x)
Inhale, look forward.
Exhale, forward fold. Toes touch.
Inhale, halfway lift.
Exhale, forward fold. Release down.
Inhale, chair pose.
Exhale, forward fold.
Inhale, halfway lift. Weight is in your in toes.
Exhale, high to low plank (chatarunga dandasana).
Reclined Bound Angle (suptabhada kanasana)
You've made it to your mats for some belly up core, my personal favorite.
- Lower your back down to the mat
- Open your knees wide
- Press the soles of your feet together
- Create a basket grip behind your neck
Inhale to prepare, exhale lift.
Inhale lower
*Yogi Bicycles
- Place the soles of your feet on the mat
- Stack both knees over your hips at a 90 degree angle
- Create that same basket grip behind your neck
Inhale, center.
Exhale, extend your left leg long. Bring your left elbow to your right knee.
Inhale, center.
E
Boat Pose (Navasana)
Similar to chatarunga, you have a series of options. Do what serves you best in this moment, you've come so far!
Come to find a comfortable seat on your mat. Find a bend in your knees, place your hands behind your thighs.
Point your toes on the mat.
Lift
Downward Facing Dog
Allow yourself to rest here.
Take an inhale here.
Open mouth exhale, release heat.
Inhale through your nose, ujjayi exhale through your nose.
Inhale, lift your right leg high.
Exhale, low lunge.
*I - Crescent Lunge - Rise to stand, reach your arms high
(3-5 breaths)
Hold and breathe here.
- Find a 90-degree bend in your front leg
- Square your hips to the front of the room
- Rotate your pinkies in
Inhale, find length.
Exhale, hands to heart center.
Inhale, shift forward.
E - Revolved Crescent Lunge - Place your left elbow to the outside of your right thigh
(3-5 breaths)
- Pull your bellybutton into your spine to stabilize your core
- Press firmly into your hands to deepen your twist
Option to come down to your back knee to focus on the twist, rather than the balance.
With every inhale, lengthen your spine.
*E - Runners Lunge - Plant your hands to the inside edges of your right foot
(3 - 5 breaths)
- Come down to your back knee
- Toe heel your front foot to the top right corner of your mat
Option to come down to your forearms or to stay proud on your arms.
Allow your head and neck to hang heavy.
Take a moment here to reconnect to you
I - Side Plank - Roll onto the knife edge of your left foot, open up to the side wall
(3 - 5 breaths)
Hold and breathe here.
- Reach your right arm high
- Press into your palm to create a firm foundation
Option to stack or stagger feet.
Or to drop down to your back knee for further support.
- Engage your core
- Lift your top hip to the cei
*I - Crescent Lunge - Rise to stand, reach your arms high
(3 - 5 breaths)
Hold and breathe here.
- Stack your front knee over your ankle
- Lift your chest up
- Relax your shoulder blades down your back and reengage the bend in your front knee
Inhale, find length.
Exhale, hands to heart center.
Inhale, shift forw
E - Revolved Crescent Lunge - Place your right elbow to the outside of your left thigh
(3-5 breaths)
- Squeeze your thighs together
- Pull your bellybutton into your spine
- Actively press into your palms to deepen your twist
Option to come down to your back knee to focus on the twist, rather than the balance.
With every inhale, lengthen yo
*E - Runners Lunge - Plant your hands to the inside edges of your left foot
(3 - 5 breaths)
- Come down to your back knee
- Toe heel your front foot to the top left corner of your mat
Option to come down to your forearms or to stay proud on your palms.
Allow your head and neck to hang heavy.
Rise to your palms, if you're not ther
I - Side Plank - Roll onto the knife edge of your right foot, open up to the side wall
(3 - 5 breaths)
Hold and breathe here.
- Reach your left arm high
- Press into your palm to create a firm foundation
Option to stack or stagger feet.
Or to drop down to your back knee for further support.
- Engage your core
- Lift your top hip to the ceil
I - Chair Pose - Bend in your knees, reach your arms high
Exhale, bring your hands to heart center.
Inhale, shift forward.
E - Prayer Twist - Bring your left elbow to the outside of your right thigh
- Bring weight into your heels
- Pull your left knee back in line with your right
- Use your elbow on your thigh to help lift your chest towards the ceiling
Inhale. Stay for the exhale.
Inhale, find length.
Exhale, forward fold, prepare for gorilla pose.
Gorilla Pose
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