C2 Audition Script Flashcards
Candidate Introduction
Hello everyone, my name is Jasmine Green. Today I’ll be auditioning to be a C2 instructor. My flow today will focus on obliques and prepping my students for side crow. My teaching mission is discovery. I want to foster an environment where my students feel comfortable exploring their body’s capabilities, and learning something new about themselves and their practice. In a similar vein, my theme for today’s practice is curiosity.
Sun B Flow
Start class on the teacher’ mat looking towards the mirror
When you’re ready, come to meet me in a downward facing dog.
Inhale, look forward
Exhale, Forward Fold
Inhale, Halfway Lift
Exhale, Forward Fold
Inhale, Chair Pose
Exhale, Forward Fold
Inhale, Halfway Lift
Exhale, High to Low Plank
Move to the right side of the room
Inhale, Upward Facing Dog
Exhale, Downward Facing Dog
Inhale Down Dog Kick, send your right leg high
Exhale, Low Lunge
Inhale Low Lunge twist, send your right hand high
Exhale, Modified Pyramid Pose
Move to the back center of the room
Inhale, Crescent Lunge
Exhale, Open-armed Twist to the Right
Move to the left side of the room
Inhale, Warrior II spin open and face the left side wall
Exhale, Extended Side Angle
Inhale, Reverse Warrior
Exhale, High to Low Plank
Inhale, Upward Facing Dog
Exhale, Downward Facing Dog
Inhale Down Down Kick, Lift your left leg high
Exhale, Low Lunge
Inhale Low Lunge Twist, lift your left hand high
Exhale, Modified Pyramid
Move to the back center
Inhale, Crescent Lunge
Exhale, Open-armed twist to the left, send your left hand back
Move to the right side of the room
Inhale Warrior II, open up to the right side of the room
Exhale, Extended Side Angle
Inhale, Reverse Warrior
Exhale, High to Low Plank
Inhale, Upward Facing Dog
Exhale, Downward Facing Dog
Sun B+
Start class on the teacher’ mat looking towards the mirror
Inhale, look forward
Exhale, Forward Fold
Inhale, Halfway Lift
Exhale, Forward Fold
Inhale, Chair Pose
Exhale, Forward Fold
Inhale, Halfway Lift
Exhale, High to Low Plank
Move to the right side of the room
Inhale, Upward Facing Dog
Exhale, Downward Facing Dog
Inhale Down Dog Kick, send your right leg high
Exhale, Low Lunge
Inhale Low Lunge twist, send your right hand high
Exhale, Modified Pyramid Pose
Move to the teacher mat
Inhale, Crescent Lunge
Exhale, Open-armed Twist to the Right
Inhale, Exalted Warrior, Reach your front arm high. Touch your back hand to your back thigh
Breathe Here
Aim your back hip up in line with your front hip to ignite your obliques
Inhale, reach your fingertips towards the sky. Imagine exploring the space just beyond your fingertips
Exhale, Double Crunch, Bend your back knee. Bring top elbow to your front knee
Inhale, Lift, Exhale, Crunch
Lift, Lower
Inhale, Exhale
So strong my friends!
Crunch your oblique as you twist towards your knee
Not here for long, just 4,3, stay low in 2, 1
Exhale, Double Crunch
Move to the left side of the room
Inhale, Warrior II
Exhale, Extended Side Angle
Inhale, Straighten your front leg
Exhale, Triangle Pose
Reach your bottom hand down to your shin or a block
Place a micro bend in your front knee to protect your joints
Send your gaze towards your top hand. How does your balance change when you look up versus when you look down? Explore both and maybe you learn something new here.
Inhale, Reverse Warrior
Exhale, High to Low Plank
Inhale, Upward Facing Dog
Exhale, Downward Facing Dog
Inhale Down Down Kick, Lift your left leg high
Exhale, Low Lunge
Inhale Low Lunge Twist, lift your left hand high
Exhale, Modified Pyramid
Move to the teacher mat
Inhale, Crescent Lunge
Exhale, Open-armed Twist to the Right
Inhale, Exalted Warrior, Reach your front arm high. Touch your back hand to your back thigh
Breathe Here
Aim your back hip up in line with your front hip to ignite your obliques
Inhale, reach your fingertips towards the sky. Imagine inhaling space between your ribs
Exhale, Double Crunch, Bend your back knee. Bring top elbow to your front knee
Inhale, Lift, Exhale, Crunch
Lift, Lower
Inhale, Exhale
So strong my friends!
Keep your hips steady. Let the twist come solely from your upper body
Not here for long, just 4, 3, stay low in 2, 1
Exhale, Double Crunch
Move to the right side of the room
Inhale Warrior II, open up to the right side of the room
Exhale, Extended Side Angle
Inhale, Straighten your front leg
Exhale, Triangle Pose
Reach your bottom hand down to your shin or a block
Place a micro bend in your front knee to protect your joints
Lift your torso from your thigh to engage your obliques
Explore how shifting your gaze up feels on this side.
Inhale, Reverse Warrior
Exhale, High to Low Plank
Inhale, Upward Facing Dog
Exhale, Downward Facing Dog
Exalted Warrior MACs
Aim your back hip up in line with your front hip to ignite your obliques.
Squeeze your inner thighs together to stabilize your hips
Exalted Warrior TACs
Inhale, reach your fingertips towards the sky. Imagine exploring the space just beyond your fingertips. What might you discover if you reach one inch higher?
Double Crunch MACs
Crunch your oblique as you twist to ignite your core.
Bring your back knee low to engage your quad.
Double Crunch TACs
What would happen if you finished out strong? If you didn’t listen to the voice in your head telling you to stop before the work was done?
Triangle Pose MACs
Place a micro bend in your front knee to protect your joints.
Lift your torso from your thigh to engage your obliques.
Triangle Pose TACs
Send your gaze up towards your top hand. How does your balance change when you look up versus down? Explore both and maybe learn something new here.
Pyramid Pose MACs
Press your weight into your front foot to emphasize the length in your hamstring
Squeeze your inner thighs together to level your hips.
Pyramid Pose TACs
On your inhale, guide the crown of your head towards your shin to discover more length in the upper back. On your exhale, explore a deeper fold.
Revolved Pyramid MACs
On your inhale, find length through the spine. On your exhale, turn your torso towards your thigh, find a deeper twist.
Option to send your gaze to the ground to relieve strain in your neck
Revolved Pyramid TACs
On your inhale, find length through the spine. On your exhale, turn your torso towards your thigh, find a deeper twist.
Option to send your gaze to the ground to relieve strain in your neck
Side Crow Set up Cues
Come to squat on your toes. Inhale your hands to heart center. Exhale twist to the R/L. Plant your palms shoulder width distance apart. Bend your elbows. Connect your thigh to your triceps. Look forward. Shift your weight forward and lift your feet from the mat.
Side Crow MACs
Externally rotate your pinkies to activate your triceps
Side Crow TACs
Explore side crow on both sides. Notice differences.
