Hi this is Fran Chandler and thanks for joining me for this Heart Chakra Healing Yoga Flow.
This is a practice that is gentle,
It's nourishing,
And it's intended to open up the chest,
Soften the shoulders,
And awaken compassion within.
These movements will free the breath and create space for healing within.
So let's get started in an easy seat on our yoga mat with our legs crossed.
Next place both hands over your heart and just allow your shoulders to drop away from your ears and soften.
You're welcome to close your eyes if you'd like.
Begin connecting with your breath and as you inhale,
Imagine inhaling love and light into your heart space.
And as you exhale,
Releasing any emotional heaviness or tension,
Letting the chest and shoulders soften.
Just stay here for a few breaths,
Breathing gently into your heart.
And if you'd like,
You could set an intention,
I am open to love and connection.
Just bring that close to mind.
Next we'll move into a cat-cow position,
Coming up on all fours.
So place your hands on the floor in front of you and just mindfully roll over your shins into a tabletop position.
Allow your wrists to fall underneath your shoulders and your knees should line up underneath your hips.
Here we'll take an inhale to cow,
Where we lower our belly,
The heart pulls forward,
And a slight gaze lifts.
As you begin to exhale,
Round your spine,
Draw your heart inward,
And your chin towards your chest.
Continue this movement between cow and cat,
And just let the movement feel fluid and nurturing,
Expanding through the chest on each inhale.
And just take one more breath here,
We'll all meet back in a flat tabletop position.
We'll move into our next pose,
Which is a low lunge,
Creating a heart opener.
So I invite you to step your right foot forward in between both hands into a low lunge.
The ankle under the knee,
And then you could gently slide your left knee back to create space and allow the hips to sink forward.
As you take an inhale,
Sweep your arms overhead,
Lengthen through your spine,
And gently lift through your heart.
As you exhale,
Begin to open into a soft goddess shape.
Your arms are wide,
Elbows bent,
And chest expanding.
Here in this pose,
Feel your collarbones broaden as your heart space opens.
Stay here for a few rounds of breath.
Now take one more full breath,
And then return your hands back down to the mat,
And step back into a tabletop position.
Then we'll repeat the same thing on the left side.
So from your tabletop,
Step your left foot forward in between both of your hands,
And again have the ankle underneath the knee,
And then you could slide your right knee back.
Allow the hips to sink forward.
When you're ready,
Take an inhale,
Sweeping your arms up overhead,
The spine lengthens,
And you gently lift your heart.
With the exhale,
Open into that goddess pose,
With the arms bent and wide,
Chest expanding.
Stay here for a few rounds of breath.
Then one more full breath here.
Return your hands back down to the mat,
And step back to your tabletop position.
Now we'll shift from a tabletop position,
And gently lower ourselves onto our belly for cobra pose.
So lying on your belly,
Your legs are long,
And the tops of your feet are pressing into the mat.
Bring your hands underneath your shoulders,
And hug in your elbows.
On an inhale,
Gently lift your head and chest,
Rolling your shoulders back and down.
Keep a softness in the elbows,
And a long neck as the chest opens.
Take a few steady breaths,
Feeling the front body expanding.
As you exhale,
Slowly lower down,
Turning your head to one side,
And resting.
Next,
Bend your knees,
And gently sway your feet side to side to soften the lower back.
Bring the knees back to center,
And extend your legs back out long on your mat.
And from here,
We'll move into a heart-opening child's pose.
I invite you to place your hands back underneath your shoulders,
And press up through tabletop,
And then gently sink your hips back and down towards your heels for child's pose.
Next,
Bring your toes together,
And sit back towards your heels.
Allow your arms to extend forward as your forehead rests on the mat.
Now,
Begin to allow your chest to melt towards the earth.
Bring awareness to your jaw,
Allowing it to soften,
Allowing your shoulders to soften and melt,
Along with the space around your heart.
Connect with the breath,
Breathing deeply.
Here,
In this pose,
I invite you to welcome in love,
Understanding,
And compassion.
We'll complete this practice with a closing affirmation that you could silently repeat to yourself.
I am open to giving and receiving love.
My heart is full and free.
Stay here as long as this feels nourishing,
Before moving back into your day.
Thank you.
