Hi,
This is Fran Chandler and welcome to this healing yoga flow.
The flow that we'll move through will help to activate the crown chakra,
Which is the center of wisdom,
Divine connection,
And spiritual awareness.
The movements will encourage some stillness,
Openness,
And a sense of expansion.
Some props that you may like to have handy would be a yoga block and a chair.
I'm going to invite you to get started and we'll come to the top of our yoga mat,
Standing today tall with our feet about hip-width distance apart.
I invite you to root firmly through all four corners of your feet and begin to visualize a soft violet or white light at the top of your head.
As you begin to open to wisdom and connection,
Feel free to close your eyes if you're comfortable.
Along with the breath,
Allow them to be long,
Deep inhales and slow,
Steady exhales to maintain a meditative state.
From here,
As we inhale,
I invite you to extend your arms overhead,
Palms facing each other,
Or lightly touching.
Lengthen through the spine and soften your shoulders.
From here,
Take five deep breaths,
Envisioning energy rising from the earth up through the spine all the way up to the crown of your head.
Feel the sense of grounding as well as lifting at the same time.
Once you've completed your five breaths,
We'll move into our transition to goddess pose.
Slowly lower your arms by your side and step your feet wide for goddess pose.
Here,
You'll turn your toes outward and begin to bend your knees deeply,
Sinking into a grounded and supported stance.
Arms begin to lift into a 90-degree angle,
Or they could come together overhead in prayer.
We'll stay here for five full breaths,
Keeping the core engaged and the breath smooth.
If you're comfortable,
Close your eyes and begin to focus on the crown of your head,
Imagining the radiant light expanding upward.
Feel free to hold on to your chair if you feel it's necessary.
Take one more full breath,
And at the end of that breath,
Begin to straighten your legs,
Step your feet together.
We'll prepare for tree pose.
Tree pose is one of balance.
So again,
If you'd like to have the chair close by,
We're going to begin by shifting weight into our left foot.
Place the sole of your right foot either on the calf or inner thigh,
Or you could kickstand the heel into your left ankle.
Begin to extend your arms overhead,
Reaching your fingertips towards the sky,
And at the same time,
Relaxing the shoulders down.
Soften your face and breathe with intention.
We'll stay here for several rounds of breath,
Visualizing a soft glow expanding from the top of your head.
If you've reached your hands overhead,
Slowly lower them back down,
And then releasing your right foot back down to the ground.
From here,
Feel free to take a few hip circles in one direction,
And then nice big hip circles in the opposite direction,
And then slowly bring your feet again,
Hip-width distance apart,
Where we'll move on to the other foot.
We're going to shift the weight into the right foot this time,
And then either the heel of the left foot could rest on the ankle,
Or the calf,
Or the inner thigh.
Your hands can stay on the chair,
Or if you're comfortable,
Begin to extend your arms overhead,
Reaching high with the fingertips.
Allow the face to soften,
Allow the shoulders to melt away,
And then gently begin to lower your arms,
Returning both feet back down to the ground.
If you want to shake out your ankles,
Move them around a couple times,
And then from here,
We'll transition into dragonfly pose.
We're going to come into a seated position on the floor,
Taking our legs out wide.
Your toes will be pointing upward.
Tall,
Straight spine,
And as you take an inhale,
Slowly begin to hinge at your hips,
Forward,
Resting your hands on the ground,
Or you could place your forehead on a block for support.
Soften through your kneecaps,
And stay here for four to six slow breaths,
Allowing your upper body to soften and surrender in this pose.
Notice the gentle inward pull of your awareness,
Inviting spaciousness and openness at the crown,
And then take one more full breath here.
Slowly begin to rise back up to a seated position,
And then begin to lower yourself on your back,
Where we'll move into our final pose of shavasana.
I invite you to lie down comfortably,
Legs extended and arms relaxed at your side,
Or an option to take a hand to your belly,
A hand to your heart,
And then gently close your eyes and begin to visualize a violet or white lotus blooming gently at the crown of your head.
Feel soft waves of peace radiating upward and outward.
We'll stay here for several rounds of breath,
Allowing the stillness and spiritual connection to be absorbed.
Slowly begin to bring awareness back into your physical body,
Creating some movement with your fingers and your toes,
And then gently bend your knees,
Bringing them into your chest,
Giving yourself a tight hug,
And just rolling over to your side and gently pushing yourself up into a comfortable seated position.
Together,
We'll take an inhale,
Lifting both arms up overhead,
And as you exhale,
Your palms come to heart center.
Take a quiet moment to express gratitude for your body,
Your breath,
And energy that supports you.
May you carry this sense of openness and connection into the rest of your day.
