Welcome,
This is Fran Chandler,
Welcome to this fluid grounding movement practice to awaken creativity,
Emotional expression,
And embodied joy.
This practice helps open and balance the sacral chakra,
The center of our creativity,
Pleasure,
Emotional flow and connection.
The movements that we'll move through will focus on the hips and the pelvis,
Inviting more softness,
Fluidity,
And spaciousness in both body and mind.
I invite you now to come on to your yoga mat in an easy seated pose,
Sitting comfortably cross-legged with a tall straight spine,
Resting your hands on your knees with the palms down to ground your energy.
Close your eyes and soften your shoulders,
Let your hips melt into your mat with each exhale.
Silently repeat,
I use my energy to create joy and abundance in my life.
Take a deep breath in,
Sweeping your hands overhead on an inhale and slowly bringing the palms to heart center on an exhale.
We'll do that two more times.
On an inhale,
Arms reach up overhead and slow exhale,
Lowering the palms to heart center.
One more time,
Deep inhale,
Arms reach overhead and as you exhale,
Hands slowly come to heart center.
Keep your seat and bring your palms to your knees to begin hip circles.
I invite you to ground through your sit bones,
Which is the base of your spine and lengthen through the spine.
Begin to circle your torso over your hips,
Moving forward to one side,
Back and around.
Just allow the movement to feel fluid and intuitive,
Like stirring a pot from deep within your belly.
Maybe as you take an inhale,
You come forward and as you exhale,
Slowly rounding back.
Just taking your time,
Creating these big fluid circles and then taking a pause wherever you are and we'll switch directions.
Again as you inhale,
Your torso comes forward and as you exhale,
The torso begins to round back.
Begin to notice any differences without any judgment.
Just observe and continue this flow.
We'll all finish up in a neutral position with our tall,
Straight spine and then I invite you to place your hands forward,
Rolling onto all fours for Cat-Cow.
So come to a tabletop position,
Wrists are under your shoulders,
Your knees are underneath your hips and we'll inhale to Cow,
Allowing your belly to drop,
Chest opens and your gaze is lifting upwards.
As you exhale to Cat,
Round through your spine,
Draw the belly in and chin tucks into the chest.
Again,
Inhale,
Belly drops,
Chest opens,
Gaze up,
Exhale,
Round through your back,
Belly button comes in,
Chin tucks into your chest.
Maybe continuing to move through this,
Adding some gentle hip sways,
Circles or even side body bends.
Just whatever feels good as you move through these two positions.
Then we'll all meet back in our tabletop position with a flat back and then we're going to step the right foot forward,
Coming into our next pose of Low Lunge.
So from the tabletop,
The right foot between your hands,
Slide your left knee back slightly and let your hips just sink forward.
Just notice that stretch there and pull your shoulders back.
On an inhale,
Lift your chest,
Lengthen your spine and soften through the shoulders.
As an option,
You could either keep your hands on the mat,
On that front thigh or lift your arms up your overhead with the palms facing each other.
Continue to connect on your breath,
Allowing the shoulders to drop down and away from your ears if your arms are reaching high and just feel the length across the left hip flexor and space through the front body.
If you've reached your hands up to frame your face or on your knee,
Lower your hands back down,
Step back to tabletop and we'll repeat on the left side,
Stepping your left foot between both hands and then slide the right knee back slightly.
Again,
Allow the hips to sink forward,
Bring awareness to the breath.
Again,
We have those options.
Hands can stay grounded,
They could come up onto the knee or on an inhale you could reach your hands up to frame your face.
Wherever you are,
Lift your chest,
Lengthen your spine and soften through the shoulders.
Stay present with the breath.
Just notice the length across the right hip flexor this time.
Take one more inhale here and as you exhale,
Lower your hands back down and we'll rise to our feet to standing for goddess pose.
Standing with our feet wide,
Toes will turn outward.
On an inhale,
Lengthen through the spine.
As you exhale,
Bend deeply into the knees,
Lowering into goddess pose.
From here,
You could place your hands on your thighs.
Gently twist to the right and then to the left.
Moving with your breath,
Opening the hips,
The waist and the ribs.
Feel grounded,
Powerful and connected to this central creative energy.
Slowly release this pose,
Coming back up to standing and then slowly lower yourself back down onto your back.
Lying on your back,
Draw your knees towards your chest.
Hold the outsides of your feet.
Lower your shins and on an inhale,
Gently widen the knees towards the armpits.
And as you exhale,
You could create a little rock from side to side,
Releasing tension in the hips and just giving your lower back a nice massage there.
Invite any playfulness and ease here.
And then silently repeat to yourself,
I flow with ease,
I embrace joy,
Passion and creativity.
Begin to release your feet and extend your legs long for our final rest of Shavasana.
Allow your ankles to relax and turn outwards.
Place one hand on your belly and one on your heart.
Allow your body to fully relax here.
And then slowly begin to bring awareness back into your physical body.
Maybe wiggling your toes,
Creating movement with your fingers.
When you're ready,
Roll gently to your side and rise back up to a comfortable seated position.
Bring your palms together at your heart center.
Offer gratitude for your body,
Your breath and the creativity within you.
May you move through your day with joy,
Fluidity and abundance.
Namaste.
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Mooji.
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