Hi,
Welcome.
This is Fran Chandler and I'm glad you're here.
We're going to be moving through a healing yoga flow for our throat chakra and the practice will be gentle.
It'll be an expressive flow where we'll open up the neck,
The shoulders,
Along with the throat,
While connecting to our own authentic voice.
The sequence supports the energetic opening of the throat chakra,
Which is our center for communication,
Expression,
And inner truth.
This flow emphasizes mindful breath movement,
Spacious neck movements,
Along with a gentle heart opening to help us speak and live with clarity.
So let's get started.
I'm going to invite you to come into an easy seated pose on your yoga mat with your legs crossed.
And from here,
Bring awareness to your sit bones,
Which is the base of your spine.
Pressing it into the ground and from there,
Lengthening all the way up the spine through the crown of the head.
And then allow your shoulders to soften.
Begin noticing the natural rhythm of your breath.
And then from here,
On your next inhale,
Drop your right ear down towards your right shoulder.
Feel the length through the left side of the neck.
And stay connected with your breath,
Allowing any tension to soften.
Gently bring the crown of your head back to center,
And then drop your left ear towards your left shoulder.
Here,
Begin to breathe into the right side of your neck.
And then we'll return the crown of our head back to center,
And then gently lower your chin towards your chest.
Here,
We're stretching the back of the neck,
Noticing the weight of the head.
We're just going to stay here for a few rounds of breath,
Relaxing the jaw and the throat.
Slowly return your head back to a neutral position,
And then together we'll take one cleansing breath before transitioning into our cat-cow.
So on an inhale,
Fill all the way up.
The belly expands.
You expand up through the chest.
Hold that,
And then gently exhale.
Let everything go from the chest to the ribs,
All the way down to the belly.
From here,
Begin to place your hands on the mat in front of you and roll forward onto hands and knees for cat-cow.
Once you come into a tabletop position,
Create a flat back with a long spine,
And then take an inhale where we'll move into cow.
The belly will drop,
The heart opens forward,
And your gaze lifts softly.
As you exhale to cat,
Press the floor away,
Round through your spine,
And tuck your chin into your chest.
Continue with the breath and the movement,
Allowing the breath to lead the movement.
Soften the throat in cow and lengthen it,
Moving into cat.
Notice and feel the ebb and flow of expression within.
Take one more full breath here,
And on your exhale in cat,
Gently return back to a neutral spine.
Begin to walk your hands forward where we'll prepare for puppy pose.
Keep hips stacked over the knees as your hands begin to walk forward.
Next,
Lower your chest towards the mat.
The forehead or the chin rests down.
Choose what feels best for you and your neck.
Let the heart melt towards the earth,
And begin to breathe spaciously across the collarbones and through the throat center.
Imagine the breath sweeping through this channel of your neck.
Take one more full breath here,
And then to come out of the pose,
Begin to slide forward onto your belly,
Bringing your elbows underneath your shoulders,
Where we'll move into sphinx pose.
Prop up on your forearms,
Elbows underneath your shoulders.
Begin to lift your chest gently without collapsing the lower back,
Lengthening the back of your neck,
And keep the jaw relaxed.
Take steady,
Smooth breaths,
Imagining your voice becoming more open and clear with each inhale.
Begin to lower the chest,
Slide the hands underneath your shoulders,
And press up into tabletop position.
From here,
We'll transition into child's pose.
You'll widen your knees and begin to sink back your hips towards your heels.
Rest your forehead on the mat,
And your arms can reach forward or relax along your body,
Whichever is best for you.
Bring awareness to your jaw,
Allow it to unclench and soften,
Relax the tongue,
And begin to feel the breath expanding and softening the throat space.
Here,
Visualize a soft blue light at the center of your throat,
Clear,
Calm,
And open.
Stay in this final pose for as long as you'd like,
Allowing your breath to settle your body and mind,
Before beginning back into your day.
Thank you.
