Hey there,
Welcome back to the final session of my Chakra Flow series.
Today we're focusing on the crown chakra.
If you are new to me,
Hello,
I'm Allie Temple.
I'm a global yoga and meditation teacher,
Retreat leader,
And yoga teacher mentor.
I travel full-time hosting retreats around the world.
So I'm here with you live in central Vietnam.
You may not be able to tell here,
But I'm actually in a yoga studio that is located inside the hotel I'm currently in.
Living in.
So I'm looking forward to this practice,
Our final flow of this series.
Like I said,
We're focusing on the crown chakra.
You can go ahead and make your way into a comfortable seat on a cushion,
Block,
Floor,
Whatever works for you.
Nice tall seat.
Our crown chakra is known to be the connection between the physical world and the spiritual world,
A connection to divine love and infinite potential,
So it's kind of a big one.
Today we'll start with a short and sweet meditation and then we'll move into our flow practice on the mat.
Really focusing in on this space above the head and clearing out any blocks or anything that's holding you back from connecting to your infinite potential and divinity around you.
No big deal.
So once you're in a comfortable seat,
Just let your hands rest on your lap.
Lengthen your spine,
Let your shoulders soften and start to just allow yourself to land in this time and space.
Letting go of any thoughts or distractions that have brought you up until this moment.
You can close your eyes or look down to the floor if that helps you stay focused.
Observing how your body feels today.
And now bring your attention up to the crown space,
The space just above the crown of your head,
The top of your head.
And reflect on whether maybe recently in the present or in the past you felt a little bit disconnected from the world around you.
A little unsure of the bigger picture.
Feeling like you want to recluse.
And keep space from others.
Or not really feeling what your calling is or connected to the bigger picture.
Could all be part of a block.
In the crown chakra.
With the intention that we set today to create space.
In that energy center.
And to clear out anything that has been holding you back.
From connecting to the divine,
The bigger picture.
Sores.
Your potential.
Let's take a deep breath in.
Big exhale out.
Just maintaining some awareness.
Of that space as we move through this practice today.
Now make your way into a hands and knees position and I'll meet you there.
You can slide any props you have off to the side.
Come back to those bad boys later on.
From hands and knees,
Spread your fingers wide,
Press down through your palms,
And now just start to feel from that pressure in your hands.
Your toes can be tucked or tops of the feet flat.
Start to feel a really long line from your tailbone straight up to the crown of your head.
So starting to bring the awareness up to the top of your head and just above it.
This line of energy that will stay with you through the practice.
And keep pressing into your hands.
Curl your toes under.
Take a downward facing dog.
Pedal it out.
Press one heel down and then the other.
Walk your feet up to your hands.
And just come into a passive fold.
Feet can be about hip distance.
Catch opposite elbows.
Take a little sway side to side.
Maybe even shaking out the head yes or no.
Shifting some energy around.
Creating a little bit more space for mental clarity.
To reduce some of the fogginess.
Or clutter that often sticks around in our head.
Keep your knees a little bent here,
Press into your thighs and just slowly,
Gently rise up to stand.
Take a big old breath in,
Reach your arms up.
Catch opposite elbows over your head and now as you exhale,
Stretch it up and over to your right.
And kneel back up to center.
Exhale to your left.
Rooting down through your feet,
Keep going with your breath.
Inhale,
Center.
Exhale right keep awareness where the forearms cross just above your head inhale center And exhale,
Left.
One more on each side,
Breath in.
Breath out to stretch.
Inhale.
Exhale.
Back to the top.
Arms by your side,
Breath in,
Stretch the arms up.
Breath out,
Fold forward,
Top of your mat.
Halfway lift,
Inhale,
Palms to shin.
Clench your hands,
Step to high plank on your exhale.
Pause,
Firming up through the center.
From here,
Feel that long line.
Now heels all the way up to the crown of your head and just above.
Full breath in,
Knees down.
As you exhale,
Keep that line lower all the way to your belly.
Cobra pose on a breath in.
Through your knees,
Downward dog as you exhale.
Let's ripple it forward again,
High plank,
Breath in.
Modified again,
Knees down,
Exhale,
Lower all the way.
Cobra,
Inhale,
Stretch up through the head.
Downward dog,
Exhale,
Land,
Press into your heels.
Reach your right leg back and up on a breath in.
Step between your hands,
Drop your back knee down,
Breath out.
Low lunge,
Let's reach the arms up and catch opposite elbows,
Inhale.
Stay here as you exhale,
Soften your hips.
Inhale,
Draw the arms back.
Exhale,
Look back and up.
Awareness where the arms cross.
Breathe.
You re-lengthen,
Stretch your fingertips up.
Plant your hands,
Curl the back toes,
Step forward,
Top of your mat,
Halfway lift.
Let it go and fold,
Exhale.
Root to rise,
Inhale,
Sweep the arms up.
Hands meet your heart on your breath out.
And now sweep your arms high.
Exhale,
Fold forward.
Plant your hands high,
Plink,
Take an inhale.
Through the knees or Chaturanga,
Exhale halfway down.
Cobra or upward facing dog,
Breath in.
Downward Facing Dog,
Breath out.
Left leg rises up and back,
Breath in.
Look forward,
Step forward,
Back knee down,
Breath out.
Stretch the arms up,
Catch opposite elbows.
Landing here ground through your front foot Lift through your chest.
Awareness above your head.
Stretch and breathe.
Re-extend your arms up,
Lengthen your spine.
Plant your hands,
Curl your back toes,
Step forward.
Halfway lift.
Exhale to fold.
Press through your feet,
Rise up,
Reach up,
Inhale.
Hands come to your heart as you exhale.
Bring your hands to your hips now.
And we'll come into tree pose.
Turn your right knee out.
Bring that foot to your inner left leg,
Wherever it works for you.
Getting steady with your eyes,
Hands to your heart.
So often when our crown chakra is blocked,
We can have trouble focusing,
Concentrating.
So through this balancing shape,
Can you just allow yourself to be here present with your breath?
Study in the moment.
When you're ready,
Stretch your arms up.
Let's keep the palms connected here and bring them over your head.
Feel this energetic pull as the top of your head reaches and stretches upward toward your hands.
Hands back to your heart,
Knee forward.
Foot down.
Give that a little shake out,
Feet and hands.
Other side,
Left knee turns out.
Put to your inner leg.
Hands to heart to start.
Oh,
Rhyming.
Feel the bottom foot.
Focus your eyes.
Rise your palms up when you're ready.
Notice if the quality of your breath changes.
Allow it to stay fluid and natural.
As you just breathe into so much presence.
In your body physical and energetic.
Hands back to your heart,
Knee forward,
Foot down.
Shake out the feet.
Sweep your arms up,
Inhale.
Fold forward as you exhale.
Halfway lift breath in Plant your hands,
Now just step your left foot back on your breath out,
This time coming to a high lunge,
Both legs strong,
Reach up.
One more time,
Catch opposite elbows.
Staying here ground through your front foot especially the big toe You can stay or start to stretch your elbows up and over to your right.
Getting this sweet stretch once again into the left side of your body in the left waist Now back to center,
Bring your hands to your heart.
Start to really bend into your back knee.
And we're going to so gracefully pop up into warrior three.
Lift your back leg.
Kick back into your heel.
Find that long line from your heel to the top of your head.
Doesn't have to look pretty,
But feel it.
Engage your left glute as you kick back.
Maybe the palms come together at the top of your head.
Breathe.
Nice look down,
Plant your hands standing,
Splits just let your belly drop towards your right thigh maybe crawling your hands a little closer in and let's let it go.
Bring your left leg down,
Passive fold.
Take a little sway,
Take a little shake out,
Let your head get heavy here.
Let's flow it out,
Halfway lift,
Breath in.
Find your hand,
Step back to flow,
Lower down on your breath out.
Cobra or up dog inhale.
Downward dog as you exhale,
Deep inhale here.
Big old breath out.
Lift your heels,
Bend your knees,
Step or hop top of your mat,
Halfway lift.
Exhale to fold.
Root to rise,
Inhale,
Arms up.
Exhale,
Hands to heart.
Let's get right into the other side.
Inhale,
Reach up.
Exhale,
Fold forward.
Halfway lift.
Plant your hands right,
Footsteps back for your high lunge.
Rise it up.
Catch elbows.
Study your gaze.
Strong body.
Stretch up and over to your left.
Anchor down your right big toe.
Sometimes it likes to sneak up.
Working on the focus,
The mental clarity.
Concentration.
As we build on to that,
Come back up to center,
Hands to your heart.
Here we go,
Bend your back knee.
Springing onto your front foot.
Warrior three,
Kick straight back into your heel.
Press straight up through the top of your head,
Maybe the hands extend up as well.
Breathe.
Look down,
Plant your hands,
Standing splits belly towards your thigh.
Let it go here for a moment.
Walk your hands a little closer in.
And release passive fold.
Little shake,
Little sway with the upper body.
Bring your feet together.
Sit your hips back and down,
Chair pose just for a moment.
Gently lowering right down to his seat.
For boat pose.
Lift your shins up,
You can catch your thighs if you need that.
Long line tailbone to the crown.
Lengthen A little bit of movement for the core.
As you inhale,
Let's lower halfway down.
Exhale,
Press it back up.
Two more of those.
Inhale.
Exhale.
Fast run.
Catch your legs,
Rock onto your back And let's land here for a moment.
Just be still,
Breathe.
And observe.
Come into a spinal twist,
Shift your hips to the right.
Let your knees fall to the left if you want to.
Make it a little bit deeper.
Wrap your top leg over your bottom leg.
And then your eyes can travel over your right shoulder.
Wringing out the spine and the organs.
After all of that juicy movement.
Slow,
Deep breath.
To support your nervous system.
To keep you present through the stillness.
Unravel your legs,
Your arms,
Bring your hips back to center.
Full cycle of breath here in the middle.
We'll bring it to the other side.
Option again to wrap the top leg over.
Try to get into a shape where you're still anchoring down your left shoulder,
So heavy across the upper back.
And shoulder blades.
Slow deep breaths.
Let that go,
Bring it back to center,
Happy baby.
Bend your knees,
Reach through your legs,
Catch your outer feet,
Little rock and roll side to side.
If you want to kick one leg out at a time,
Go ahead.
Stretching into your hamstrings.
And we'll bring it right into final shavasana.
And take whatever little shifts and movements you need to bring yourself into stillness.
Once again,
Just here to integrate and observe.
Not only to rest but to feel whatever it is that shows up.
After the physical stirring up.
Through your body.
Through your crown chakra energy center.
Once again,
Bringing your awareness to that space above your head.
The crown chakra is associated with the color violet,
Sometimes even the color white.
Like a white light,
Whichever calls to you,
Either one,
Bring it into that space.
Just above the top of your head.
And invite that color to swish around and release any block or stuck energy that is keeping you from feeling connected to yourself,
To others.
To divine guidance.
Into the bigger picture.
And take a moment to arrive in gratitude for showing up today.
For being present with whatever.
Showed up for you.
Knowing that you can revisit this practice whenever it calls to you.
If you'd like to stay here longer,
Please do that.
If you'd like to make your way back to where we started,
Seated position.
Take whatever movements feel organic and natural for you.
Gently make your way through one side of your body and I'll meet you back in a seat.
Staying here longer in gratitude can always be a nice way to finish off your practice.
I want to thank you for having the courage to show up.
And find peace within.
I'll see you next time.
Namaste.
