30 Min Power Vinyasa For The Solar Plexus Chakra

Awaken your solar plexus chakra and harness your inner strength. This is a 30 min intermediate power vinyasa flow. This practice is at a moderate pace and great to do in the morning or afternoon for a boost of energy. Poses include: chair, navasana, warrior II, extended side angle, cobra, supine twist.

Music Credit: Song-Medium Flow Mix; Artist-DJ Taz Rashid
Licensed by Oneness Center Inc

Transcript

Let's begin an embryos pose.

Bring your big toes to touch,

Bring your knees to the outer edges of the mat,

And slide your forehead towards the ground.

If your forehead does not quite reach the ground,

Feel free to place a block underneath to bring the ground a little higher.

Release your hands down by your hips,

Release your shoulders.

Begin to deepen the inhales and the exhales.

Follow the expansion of your own body on the inhale.

As you exhale,

Slight engagement of the abdominal muscles.

Inhale,

Find some expansion.

Exhale,

Engage your abdominal muscles.

Continue this breath work at your own pace.

We do this to ignite our third chakra,

Our solar plexus,

That space a few inches above the belly button.

Space for your personal power.

This vibrant energy vortex is associated with our willpower,

Our confidence,

And our inner strength.

By cultivating a balanced,

Activated solar chakra,

We awaken the fire within.

This enables us to take decisive action,

Manifest our desires,

And radiate our authentic self with unwavering conviction.

So today we focus our attention on this concept of the solar chakra and harnessing its strength,

Harnessing your strength.

Take an inhale through the nose.

Open your mouth,

Let it go.

Again,

Inhale deep.

Open your mouth,

Let it fall.

Last time,

All the way up,

All the way in.

Open your mouth,

Let it go.

Inhale to tabletop.

Stack your shoulders on top of your wrists,

Wrists parallel to the top of the mat,

Knees about hips distance apart.

We'll flow through cat-cow here.

Inhale to cow pose,

Drop your belly button to the ground,

Hug your shoulder blades together,

Lift your tailbone,

Look up.

Exhale to cow pose,

Press the floor away,

Dome the back,

Tuck the tailbone towards the earth and chin to chest.

Inhale to cow.

Exhale to cat.

Again,

Inhale to cow.

Exhale to cat.

Last time.

Inhale to cow.

Exhale to cat.

Come back to a neutral spine,

Tabletop position.

See if we can lengthen the crown of the head towards the front of the room.

Press down into the hands,

Slight engagement of the navel.

Tuck your right toes underneath you and stretch your right leg behind you.

Point your toes,

So we're flexing our toes and pointing our feet.

Some people call this Barbie feet,

But it activates the four sides of our lower leg.

Spiral your pinky toe towards the earth.

Take an inhale.

Exhale,

Knee to nose,

Dome your back,

Press the floor away,

Pull your heel towards your glute.

Inhale,

Extend.

Exhale,

Knee to nose.

Inhale,

Extend.

Exhale,

Knee to nose.

Inhale,

Extend.

Exhale,

Knee to nose.

Inhale,

Extend.

Hold here.

Exhale,

Tuck your left toes underneath you.

Inhale,

Three-legged dog.

Sweep your right leg high as you send your hips to the sky.

Breathe.

Press your palms into the floor.

Press down into the L's of the hand.

Drop your right hip slightly so it's a level out with the floor.

Inhale,

Lift the right heel just a little bit higher.

Come up onto your left tippy toes.

Exhale,

Low lunge.

Gently step in between your thumbs.

Align your knee directly over your ankle.

And take some time to shift back and forth as we release our left hip flexor.

For four.

Three.

Two.

And one.

Inhale,

Low lunge twist.

Reach the right hand up high.

Press down into the left hand to really reach your right fingertips high.

Breathe.

Take another inhale.

Exhale to plank upper push-up.

Plant your right hand to the earth.

Step your right foot behind you.

Press into the ground.

Separate your shoulder blades.

Drop your tailbone towards the mat.

Or,

I'm sorry,

Towards the wall behind you.

Towards the back side of your mat.

Take an inhale.

Shift forward an inch.

Exhale,

Lower all the way to the earth.

Elbows by your side.

You can do this on your knees.

When you get there,

Slide your thumbs underneath your shoulders.

Inhale,

Baby cobra.

Press at the base of the thumbs and the tops of the feet.

Exhale,

Forehead to mat.

Again,

Inhale,

Baby cobra.

Lift your heart.

Pull your shoulder blades back.

Exhale,

Forehead to mat.

This time with a hold.

Inhale,

Baby cobra.

Hold and breathe right here.

For four.

Three.

Keep breathing.

Two.

And one.

Release the forehead to the earth.

Come back into your tabletop.

Find your positioning.

Shoulders stacked on top of wrists.

Wrists parallel to the top of the mat.

Knees hips distance apart.

Stretch your left leg behind you.

Point your toes.

And then spiral your pinky toe towards the earth to level out your hips.

Press down into the earth with your hands.

Lengthen through the crown of the head.

Nice,

Long spine here.

Take an inhale.

Exhale,

Knee to nose.

Dome your back.

Pull the heel towards the glute.

Inhale,

Extend.

Exhale,

Knee to nose.

Inhale,

Extend.

Exhale,

Knee to nose.

Inhale,

Extend.

Exhale,

Tuck your right toes.

Inhale,

Three-legged dog.

Send your left leg up high as you send your hips to the sky.

Breathe as you drop your left hip towards the earth to level out your hips.

Press down in the L's of the hands.

Take an inhale.

Find some length.

Come up on your right tippy toes.

Exhale,

Low lunge.

Step in between your thumbs.

We'll hold here and shift back and forth to release the right hip.

Four.

Three.

Two.

And one.

Inhale,

Low lunge twist.

Sweep the left arm up towards the sky.

Press down into the right hand.

Separate your shoulder blades and breathe.

Inhale.

Exhale to downward facing dog.

Plant your left hand.

Step your left foot behind you,

Hips to the sky.

Pedal out your feet.

Shake your head,

Yes.

Shake your head,

No.

And then drop your head so you're gazing in between your shins to find some length in the back of the neck.

Soften your knees.

Tilt your tailbone up towards the sky.

So we have a nice long line of energy from wrists all the way to tailbone.

Inhale to tippy toes.

Exhale,

Forward fold.

Step or hop to the top of the mat.

Inhale,

Halfway lift.

Fingers to shins or thighs.

Breathe here as you soften your knees.

Point your tailbone towards the back of the room and hug your shoulder blades together.

Strong spine here.

Take an inhale.

Exhale,

Forward fold.

Inhale to mountain pose.

Reverse your swan dive.

Reach your hands up towards the sky.

Exhale,

Baby back bend.

Cactus your arms.

Lift your heart.

Send your hips forward as you engage your glutes.

Exhale,

Forward fold.

Soften your knees.

Hinge at the hips.

Inhale,

Low lunge.

Step your right foot behind you.

Exhale,

Downward facing dog.

Left foot meets the right.

Inhale,

Shift forward to your plank upper pushup.

Exhale,

Lower halfway with control.

You can do this on your knees.

Elbows point directly behind you.

Inhale to up dog.

Press your hands into the earth.

Press the tops of your feet into the earth.

Lift your hips.

Engage your glutes.

Exhale,

Downward facing dog.

Hips to the sky.

Inhale,

Right leg high.

Exhale,

Knee to elbow.

Shift forward into your plank upper pushup.

Inhale,

Lower your knee towards your wrist.

And as you exhale,

Utilize the strength of your abdominals to pull your knee up towards your armpit.

Inhale,

Three-legged dog.

Sweep the right leg up high.

Exhale,

Low lunge.

Step between your thumbs.

Inhale,

Halfway lift.

Step your left foot to your right.

Fingers to shins.

Exhale,

Forward fold.

Let's do this all on the left side.

Inhale,

Rise.

Hands to the sky.

Exhale,

Baby back bend.

Cactus your arms.

Lift your heart.

Engage your glutes as you send your hips forward.

Inhale,

Mountain pose.

Hands up high.

Exhale,

Forward fold.

Soften your knees.

Hinge at the hips.

Inhale,

Low lunge.

Left foot steps behind you.

Exhale,

Downward facing dog.

Right foot meets the left.

Inhale,

Shift forward to your plank upper pushup.

Exhale,

Lower halfway with control.

Chaturanga Dandasana.

Inhale to up dog.

Pull your heart forward.

Slide your shoulders down your back.

Exhale,

Downward facing dog.

Hips to the sky.

Inhale,

Left leg high.

Exhale,

Knee to elbow.

Shift forward to your plank upper pushup.

Inhale,

Lower your knee towards your wrist.

Exhale,

Utilize your strength and power to pull it back to your armpit.

Inhale,

Three-legged dog.

Sweep your left leg up high.

Exhale,

Low lunge.

Step between your thumbs.

Inhale,

Halfway lift.

Step your right foot to your left.

Fingers to shins or thighs.

Exhale,

Forward fold.

Traditional sun A.

Inhale,

Mountain pose.

Hands to the sky.

We'll skip the back bend.

Exhale,

Forward fold.

Inhale,

Halfway lift.

Exhale,

High to low plank.

All in one breath.

Plant your hands.

Step back and lower.

Inhale to up dog.

Shine your heart forward.

Exhale,

Downward facing dog.

Hips to the sky.

Three breaths.

Let's connect back with your strength,

Your power,

Your confidence.

How can we utilize that in class?

Take an inhale through the nose.

Open your mouth.

Let it go.

Inhale to tippy toes.

Gaze at the top of the mat.

Exhale,

Forward fold.

Step or hop to bring you to the top.

Inhale,

Halfway lift.

Exhale,

Forward fold.

Inhale to chair pose.

Hips low.

Hands high.

Breathe.

Press your heels down and out to engage your glutes.

Press your knees together to engage your lower abdominals.

This way we're supporting the lower back with our glutes and with our core.

Take an inhale.

Exhale to diver's pose.

Sweep your hands down by your hips.

Lift your heels as you lean forward like you're diving.

Take an inhale.

Find some length through the spine.

Exhale,

Squat and curl.

Plant your hands to the earth.

Come up on your tippy toes and send your hips to your heels.

Round out your spine as if you're in cat pose.

Option to challenge your balance by wrapping your arms around your shins.

Take an inhale.

Exhale to navasana boat pose.

Come onto your glutes.

Lift your feet.

Option to grab underneath your hamstrings or reach your hands out in front of you.

We hold for four.

Three.

Two.

And one.

Bring your hands behind your hamstrings.

Give yourself three rocks.

And then find your downward facing dog.

Inhale,

Right leg high.

Exhale,

Low lunge step between your thumbs.

Inhale,

Warrior two.

Pivot your back foot down.

Cartwheel your hands up.

Exhale,

Extended side angle.

Elbow to thigh.

And reach the left hand up and over to stretch out the side body.

Inhale,

Reverse warrior.

Sweep the right hand up high.

Bend through your front knee.

Exhale,

High to low plank or go straight to downward facing dog.

Inhale,

Left leg high.

Exhale,

Low lunge.

Inhale,

Warrior two.

Pivot your back heel down.

Cartwheel your hands up into space.

Exhale,

Extended side angle.

Elbow to thigh.

Right arm reaches up and over,

Stretching the right side of the body out.

Inhale,

Left leg high.

Bend through your front knee.

Breathe into the side body.

Exhale,

Cartwheel your hands down.

Step back to downward facing dog or flow through your vinyasa.

Know that this is your choice.

This is also part of your power,

Right?

Every time we utilize choice,

Let's add on.

Inhale to tippy toes.

Exhale,

Forward fold.

Step or hop to the top of the mat.

Inhale,

Halfway lift.

Exhale,

Forward fold.

Inhale to chair pose,

Hips low,

Hands high.

Exhale to diver's pose.

Sweep your hands down by your hips.

Exhale to curl.

Take an inhale.

Exhale to navasana,

Boat pose.

We hold for four.

Three.

Down dog in two.

And one.

Find your downward facing dog.

Inhale,

Right leg high.

Exhale,

Low lunge.

Inhale,

Warrior two.

Exhale,

Extended side angle.

We'll hold here.

Inhale,

Reach your right arm up like you're holding a beach ball.

Exhale,

Fire triangle.

We'll press into our front foot to extend our right knee.

We stack our left shoulder over the right.

We're just taking a moment to fire up our solar chakra.

For four.

Three.

Two.

And one.

Inhale,

Reverse warrior.

Sweep the right arm up high.

Exhale,

Find your downward facing dog.

Inhale,

Left leg high.

Exhale,

Low lunge.

Inhale,

Warrior two.

Exhale,

Extended side angle.

Inhale,

Grab onto your beach ball.

Sweep your left arm up high.

Exhale to fire triangle.

Press down into your left foot as you extend your left knee.

Rotate your right shoulder back and hold and breathe.

For four.

Three.

Two.

And one.

Inhale,

Reverse warrior.

Sweep the left hand up high.

Exhale,

Find your downward facing dog.

We'll add on one more time.

Inhale to tippy toes.

Exhale,

Forward fold.

Inhale,

Halfway lift.

Exhale,

Fold.

Inhale to chair hips low,

Hands high.

Exhale to diver's pose.

Inhale,

Find some length.

Exhale,

Squat and curl.

Exhale,

Squat and curl.

Take an inhale here.

Exhale to navasana for four.

Three.

Two.

And one.

Find your downward facing dog.

Inhale,

Right leg high.

Exhale,

Low lunge.

Inhale,

Warrior two.

Exhale,

Extended side angle.

Inhale,

Grab onto your beach ball.

Exhale to fire triangle.

Inhale,

Reverse warrior.

Sweep the right arm up high.

We'll add on here.

Exhale to low lunge and hold.

Inhale,

Three-legged dog.

Three-legged dog,

Sweep your right leg up high.

Exhale,

Knee to elbow.

We've been here before.

Inhale,

Drop your knee towards your wrist.

Exhale,

Pull it back high.

Inhale,

Three-legged dog.

Exhale to wide lunge.

Step to the outside of your right hand.

Take an inhale.

Step to the outside of your left hand.

Hold and breathe.

Release your jaw.

Find your inner strength.

Know that strength can be internal.

It doesn't always have to be physical strength.

You can be trustworthy.

You can be loyal.

Great things to have great strengths.

Take an inhale.

Exhale.

Find your downward-facing dog.

Inhale,

Left leg high.

Exhale,

Low lunge.

Inhale,

Warrior two.

Exhale,

Extended side angle.

Inhale.

Reach for your beach ball.

Exhale to fire triangle.

Inhale,

Reverse warrior.

Exhale,

Low lunge.

Inhale,

Three-legged dog.

Sweep the left leg up high.

Exhale,

Knee to elbow.

Inhale,

Drop your knee towards the earth.

Exhale,

Pull it up high.

Inhale,

Sweep your left leg up high.

Exhale,

Wide lunge.

Step to the outside of the left hand.

Take an inhale.

Exhale,

Malasana yogi squat.

You have an option to stay here or maybe find your wide crow or your flying frog by planting your hands and bringing your elbows in like you're doing your chaturanga.

Bring your knees to the outer edges of the elbows.

Step forward,

Gaze forward,

And maybe lift one foot at a time.

Grip the floor with your fingertips.

Take an inhale.

As you exhale,

Either step back to your downward-facing dog or come into your low plank before coming into up dog and downward-facing dog.

Take an inhale through the nose.

Open your mouth,

Let it go.

Inhale to tippy toes.

As you exhale,

Either hop through to a seat or come to tabletop,

Sit your hips to the side,

And swing your legs out in front of you.

Inhale,

Reach your hands up high.

Exhale,

Forward fold.

See if we can find some rest and release.

Knowing that we practice for perseverance.

We reach for the potential,

Not the pose.

We come to yoga,

Right?

Not necessarily for the poses,

But for what we learn about ourselves through the poses.

So the measurement of a yogi is taken when we practice,

Not necessarily about what poses we do.

It's about what we learn about ourselves,

How we speak to ourselves,

How we handle challenges,

Difficulties,

Awkwardness,

Discomfort,

And learning to sit and breathe with compassion.

Slowly roll yourself up.

Nice long spine,

Inhale.

Exhale,

Slowly lower yourself down to the mat.

Inhale,

Bring your knees into your chest.

Gently rock from side to side.

Drop your knees over to the right as you breathe.

Stretch your left arm out to the left.

Maybe gaze over to the left.

Release the jaw.

Release the perfectionism.

Knowing that you are enough right here in this moment.

Just being.

You don't have to do anything.

But breathe.

Take an inhale.

Exhale,

Unwind.

Come back to center.

Inhale here.

Exhale,

Drop your knees over to the left.

Stretch your arm out to the right.

Maybe gaze to the right.

Harnessing our strength is a skill that goes beyond our physical abilities.

It's tapping into what's internal.

Through our practice,

We learn to cultivate resilience,

Perseverance,

And courage.

Coming back even when it's hard.

It allows us to overcome challenges and navigate the path of life with grace and determination.

Take an inhale.

Exhale,

Come back to center.

Rock your knees from side to side.

Inhale.

Exhale,

Release.

Everything into the mat.

Release the jaw.

Release the shoulders.

Release the hips.

Release the thoughts.

Take a moment to breathe and be.

If you would like to stay here for a more traditional shavasana,

I invite you to stay as long as you feel you need.

If you are ready to move on with your day,

Feel free to find some movement.

Maybe a nice long body stretch.

Bring your knees into your chest.

Roll over onto your favorite side.

Reflect on the strength,

That you cultivated today.

When you're ready,

Press yourself up into a comfortable seat.

We'll end with three cleansing breaths.

Inhale through the nose.

Open your mouth.

Let it go.

Again,

Inhale deep.

Let it go.

Last time,

Inhale deep.

Hold at the top for 4,

3,

2,

And 1.

Release.

Let go.

Thank you so much for practicing with me today.

We'll see you next time.

You are strong.

You are resilient.