Sacral Chakra Vinyasa Flow For Creativity

Join Ali for a short and fun vinyasa flow focusing on balancing the sacral chakra to invite in feelings of joy, connectedness, and creativity. We will start with a short sacral chakra meditation, followed by a gentle yoga flow to shift stuck energy around. Some experience with vinyasa flow is encouraged as there are no visual cues, but this practice is intended for all levels. Listen to your body and modify poses when needed.

Transcript

Welcome back to my Chakra Flow series.

Today we'll move through a short flow focusing on the sacral chakra.

So this is the low belly abdomen area.

So find a comfortable seat.

You don't need any props for this practice.

Feel free to use a yoga block if you have one,

But I'll meet you in a comfortable seat.

So the sacral chakra is often connected to those gut feelings that you have.

It's also connected to your creativity and your self-expression.

So if you are feeling kind of stuck with creativity or kind of lost in who you are and what you are passionate about,

This can be a great place to bring your attention in rebalancing the lower abdomen area,

The sacral chakra.

If you resonate as an empath or an overly sensitive person like me,

This can be an area where we might need a little extra attention and care.

We want to make sure that we are balanced in the sacral chakra so that we're not going out and picking up other people's emotions and energies and then feeling drained in the process.

So if you're not there,

Join me in a comfortable seat.

We'll just take a moment to get grounded and drop into the practice.

Place your hands where it's comfortable.

Lengthen your spine.

Soften your face and feel your breath.

Now you might even take your hands and place them on your low belly,

That sacral chakra area.

Just start to shift your awareness to that space and as you just gently breathe,

Start to shift your focus physically to the low belly area.

There could also be some digestion issues if you're finding those coming up that can be related to this area as well.

Makes sense,

Low belly.

Or if you are feeling like your creativity has been non-existent or kind of blocked,

Just observe that in your body and in your mind.

And through this short flow practice,

We are going to focus on this area physically to really shift things around and get things moving.

Let's take a deep breath in.

Exhale,

Let it go.

You start to release your hands back to your lap and we'll come into a hands and knees position.

Starting with a couple of cow cats.

Start with cow pose.

Drop your belly down,

Lift your chest up.

Feel how we start to stretch the low belly here.

Take a breath in.

As you exhale,

Round your spine,

Press into your palms,

Drawing your low belly in and up.

One more time,

Inhale to stretch,

Drop the belly down,

Peel the chest up.

Exhale,

Round your spine,

Press into your hands.

Come back to a neutral spine.

Curl your toes under downward facing dog.

Stretch your hips up and back as you press into your heels.

Let's ripple it forward to a high plank position,

Top of the push up,

Full breath in.

Stay here,

Feel the fire and strength through the center of the body as you exhale.

Take another inhale,

Bring your knees to the mat as you exhale,

Slow and controlled.

Lower all the way,

Belly,

Chest,

Chin.

Cobra pose,

Inhale,

Little peel up through your chest.

Press through your knees to downward dog.

As you exhale,

Take a deep breath in,

Big breath out.

Feet together,

Lift your heels,

Bend your knees.

Two big steps to the top of your mat.

Inhale,

Halfway lift.

Exhale to fold.

Root to rise,

Inhale,

Sweep your arms up high.

Exhale,

Hands connect at your heart.

Inhale,

Arms rise up.

Chair pose as you exhale,

Sit your hips back and down.

Low belly draws in,

Take an inhale,

Sit lower.

Exhale,

Fold,

Straighten your legs.

Halfway lift,

Palms to shins,

Breath in.

Plant your hands,

Step to plank and pause on your breath out.

Full inhale here,

Through the knees,

Exhale,

Lower all the way.

Cobra pose,

Breath in.

Downward dog on your breath out.

Feet together,

Heels rise,

Knees bend.

Step or float to the top.

Halfway lift,

Inhale.

Exhale,

Fold.

Root down and rise,

Reach up,

Inhale.

Hands to heart,

Exhale.

Arms up,

Breath in.

Chair pose,

Breath out.

Inhale here,

Exhale fold.

Halfway lift,

Lengthen.

Plant your hands,

Step to plank through the knees or chaturanga,

Lower halfway.

Cobra or upward facing dog,

Hips and thighs lift.

Curl your toes,

Downward facing dog.

Take a deep breath in,

Big breath out.

Feet together,

Heels rise,

Knees bend.

Step or float to the top.

Halfway lift,

Inhale.

Fold as you exhale.

Chair pose right into it,

Sit low,

Reach through the arms.

This time hands to heart as you inhale.

Twist to your right as you exhale,

Hook the elbow outside the knee.

Breathing here as you sit your hips low and twist from the low belly,

The low back.

Draw your top shoulder back.

Get light in your toes.

Back through center,

Chair pose,

The arms rise,

Hips stay low,

Breath in.

Let it go,

Fold,

Breath out.

Halfway lift,

Inhale.

Plant your hands,

Step your left foot back on your exhale.

Taking an active high lunge,

Legs are strong,

Reach your arms up,

Breath in.

Stay here on your breath out.

Another inhale,

Draw your thumbs back and feel the stretch in your low belly.

Stay here,

Deepen your lunge as you exhale.

Inhale long through the side body,

Exhale spin it open to warrior two.

Back foot is flat on the mat,

Flip your front palm,

Reverse your warrior.

Right arm floats up and back,

Breath in.

Through to extended side angle on your breath out,

Right arm down.

Left arm floats forward and up overhead.

With your breath,

Inhale,

Reverse it.

Exhale,

Extended side angle,

Reach up and over.

Keep the bend in your front knee one more time.

Inhale,

Reverse.

Exhale,

Extended,

Reach overhead.

Back to warrior two,

Straighten your leg,

Hands to hips,

Pivot to face the left side of your mat.

Lift your heart,

Inhale.

Hinge forward,

Wide legged fold as you exhale.

Hands come down to the mat or a block if you have one or you can reach to opposite ankles if you're more open in the thighs.

Lengthening your spine here as you roll your inner thighs back.

Soften your knees,

Crawl your hands to the top of the mat.

Facing the front,

Drop your back knee down.

Left hand stays,

Walk your right foot wider out,

Reach your right arm up to twist.

Stay here or bend your back knee to stretch the quad and get more into the front body.

Maybe you catch the foot,

Maybe the foot floats,

You do you,

Find what works.

Breathe into that stretch.

Release your foot,

Release your hand,

High plank,

Step it straight back,

Full inhale,

Flow it out,

Exhale,

Bend your elbows.

Cobra or up dog,

Breath in,

Downward dog,

Breath out.

Lift your heels,

Bend your knees,

Step or float to the top,

Halfway lift,

Inhale,

Big fold as you exhale.

One more chair pose,

Sit low,

Reach through the arms,

Soften the shoulders,

Hands to heart for your breath in,

Twist left on your breath out,

Drawing your thumbs towards your chest,

Your top shoulder back,

Feel the twist in the low belly,

Breathe,

Back through center,

Stay low,

Reach your arms up,

Breath in,

Let it go with a big old fold on your breath out.

Halfway lift,

Lengthen,

Hands down,

Step your right foot back,

Way back,

Strong lunge,

Let's rise with strong legs,

Arms up,

Stay here,

Deepen your lunge,

Fire up your glute muscles and feel the stretch here,

Again,

Low belly,

Maybe the thumbs draw back,

Take one more inhale,

Spin it open,

Warrior two as you exhale,

Reverse your warrior breath in,

All the way through extended side angle,

Right arm overhead,

Breath out,

Follow that breath,

Inhale,

Reach back,

Exhale extended,

One more time,

Inhale,

Exhale,

Rise it back up,

Straighten your knee,

Hands to hips,

Pivot to face,

The right side of your mat,

Lift your heart and hinge forward to fold,

Maybe walking your feet just a little closer together,

You could walk your hands to one ankle and drape your belly over that side,

Switch it up,

Take the other side,

Bring it back through center,

Face the top of your mat,

Your left foot is in front,

Drop your back knee down,

Walk your left foot wider,

Reach that arm up to stretch and twist,

Stay or bend your back knee,

Catch your foot,

All options,

Make sure you're breathing,

Soften your jaw,

Release your foot,

Plant your hand,

Curl the back toes,

Last high plank,

Step it straight back,

Take an inhale,

Stay right here as you exhale,

Press into your hands,

One more breath in,

Slow and controlled,

Maybe through the knees,

Lower all the way to your belly on your breath out,

Locust pose,

Reach back,

Fingertips reach back or interlace,

Your fingers pull your big toes toward one another,

Peel your chest up,

Peel your legs up,

Kick back and up as we strengthen the spine,

Stay here or come into floor bow,

Bend your knees,

Reach back,

Catch your outer feet or your ankles,

Keep kicking back and up,

Lift your heart,

Press into your belly for three,

Two,

One,

Slowly lower that down,

Let your legs fall side to side as you bring one cheek down to your mat,

Switch it up other cheek down and we'll shift right around to lay on your back,

Now feel the back of your hips grounding down and then lift your legs straight up,

Let's actually bring the palms down underneath your outer hips,

Palms flat,

Pressing into your mat,

Back of the body is heavy,

Take a breath in,

Lower your legs down a third of the way on your breath out,

Really targeting the strength in your lower abdomen,

Take an inhale,

Lift your legs back to the top,

Exhale this time lower two-thirds,

Inhale back up to the top,

Exhale lower to a hover,

Maybe you lift your head up,

Stay here,

Kick your feet up and down for five,

Four,

Three,

Two,

One,

Let it go,

Hug your knees in,

Take a little rock and roll side to side,

We'll come into figure four shape,

Left foot on the mat,

Cross your right ankle over your thigh,

You can stay here or catch the back of your left leg for a deeper stretch in your outer hip,

Heavy heavy in the back body as we create space in the hip,

Now keep your ankle crossed where it is,

Bring your arms out wide,

Shift your hips to the right,

Let your legs fall to the left,

I want you to try and keep your knee pointed to the sky,

Maybe your left fingertips gently press your inner thigh away from you and you get more of a stretch into the side body versus into the spine with a more common spinal twist,

Soften where you can here a few deep breaths let's unravel,

Bring it back to center,

Start with figure four,

Left ankle on your right thigh,

Stay or catch the back of your right foot again keep that shape through your legs,

Shift your hips to the left,

Legs fall to the right,

Point your left knee upward,

Little pressure into the inner thigh,

So you stretch into the side of your body and coming back through hips to center,

Happy baby,

Reach through the legs,

Catch the outer feet,

Little rock side to side and we'll land in shavasana,

Extend your legs out,

Arms by your side,

Take up as much space as you can,

Maybe placing your hands back to your low belly area,

That placement of the sacral chakra as we reconnect to the moment and into your body through stillness and breath,

You could even here start to visualize a color,

A light in the low abdomen area,

Perhaps the color orange as that is often associated with this chakra,

As the color builds brighter around filling that space,

It is clearing out any blockages from self-expression or creativity,

Any issues and digestion,

Creating space for you to feel more alive,

More yourself,

More creative,

And stay here as long as it serves you,

If you're ready to finish off the practice with me in a seat,

Take a big old stretch overhead,

Roll through one side of your body,

Find yourself in a comfortable seat,

Whatever works,

And I want to thank you for having the courage to show up and find peace within,

I'll see you next time,

Namaste.

Reviews

Your audio offerings are excellent Ali. I'm not well practiced in vinyasa and find these sessions quite fast paced, but your guidance is really easy to follow. Thank you 🌼

Fun and feeling fresh 💕🙏🏻🌻