Yoga For Creativity

Welcome to yoga for creativity, a class of seated, long-hold poses to release tension and clear your sacral chakra, leaving you open and fluid. This is an audio yoga class. You may choose to Google the poses beforehand so you know what they look like.

The poses in this class are: butterfly, half butterfly, seated forward fold, cow face, bridge, supine twist

If you find this session valuable, I welcome your ratings and reviews.

Transcript

Welcome to Yoga for Creativity,

A class to release tension and unblock pathways to bring your innate spark to the surface.

When you release tension and invite stillness,

Your ideas feel safe making themselves known.

This is an audio yoga class.

You may choose to pause and Google the poses beforehand so you know what they look like.

The poses in this class are butterfly,

Half butterfly,

Seated forward fold,

Cow face,

Bridge,

And supine twist.

First we will come into Baddha Konasana,

Butterfly.

Find your way to a seat.

Bring the soles of your feet together and let your knees drop open like a butterfly.

Your hands can rest on your feet or out in front of you.

If you have the space,

You may start to walk your fingers forward,

Folding at the hips.

This pose opens up the low back.

When we have tight hips,

It overloads the spine so hip openers are the key to relieving back pain.

This pose also relieves fatigue.

By opening up the hips and groin,

We help prepare our body for seated meditation.

Find your edge and soften to it.

You're doing this just right.

Start to walk your hands back,

Using your fingers to close your knees like a book,

Slowly coming out of this pose.

Next we will come into Janu Sirsasana,

Half butterfly.

Stretch your right leg out long.

Left sole of the foot comes into your inner right thigh.

Inhale,

Open up through your chest.

Exhale,

Fold at the hips.

Allow your fingertips to come down next to your straight leg and your forehead to rest down towards your shin.

This pose helps to stimulate digestion through the liver and the kidneys.

Start to walk your hands back.

Again,

Open up through your chest and switch out your legs,

Lengthening out your left leg.

Sole of the right foot comes into your inner thigh and rotate slightly so your shoulders are square towards your long leg.

Inhale,

Open up through the spine and exhale,

Fold at the hips,

Allowing your hands to rest down next to your leg and your shoulders to relax down,

Forehead coming towards your shin.

On each inhale,

You can lengthen your spine and each exhale allow your body to melt down deeper.

And start to walk back out,

Bringing your fingertips back to your hips.

Our next pose is Paschimottanasana,

Seated forward fold.

Stretch both legs out long.

As you inhale,

Raise your arms up to the sky.

As you exhale,

Fold at the hips,

Stretching your arms out forward.

You might reach for your toes,

Grab a hold of the outsides of your feet or allow this pose to be restorative.

Relax your arms face up,

Down by the sides of your legs.

Allowing your forehead to sink down towards your legs.

And your knees can be softly bent here,

So you feel that opening all the way from your heels through your hips.

This pose relieves pain in the back,

Especially from sitting for extended periods of time.

It's also incredibly calming on the nervous system.

Opening up the spine,

It increases blood circulation to the nerves.

Any moment that you feel the pose has become too comfortable,

Come in a little bit deeper.

We are always looking for that sensation to bring us into the present moment.

Begin to walk your hands back towards your hips,

Coming back out to seated.

Our next pose is Gomukhasana,

Cow face.

So we'll start with the right leg on top.

We want to stack our knee joints.

Our knees pointed forward like an arrow.

So bring your left heel to the outside of your right hip.

Cross your right leg on top,

Using your hands to adjust your knees so they're as close to stacked as possible.

And bring both sit bones to the earth.

Inhale,

Lengthening through your spine.

And you might stay right here.

Or if you're looking for a deeper sensation,

Start to walk your hands out in front of you.

This is a deep deep hip opener.

Stress,

Anxiety and fear are all stored in the hips.

As you bring your awareness to your breath,

You can allow this to release.

As you feel the sensation in your hips,

Take your mind to your breath.

Inhale to a count of four.

Pause for a moment at the top and exhale to a count of four.

When we come into these deep poses,

We want to come out as slowly as possible.

Start to walk your hands back towards your hips.

And use your hands to readjust your legs,

Coming to cow face on the other side.

So this time we'll stack the left knee on top.

Right heel comes into the left hip.

Left knee stacks on top,

Bringing the heel in towards the right hip.

Checking that your heels are about equidistance from your hips.

And both sit bones are on the ground.

Inhale,

Lengthen up through your spine.

And exhale,

Begin to walk your hands forward until you reach your edge.

And then bring your awareness to your breath,

Sending each breath to that place you feel the most sensation.

As you breathe into this pose,

Be with yourself.

Allow yourself to feel.

Don't run away.

Feel yourself opening up.

As you start to come out,

Slowly,

Slowly walk your hands back towards your hips.

And use your hands to readjust your legs.

And we'll come down onto our backs for sethu bandhasana,

Bridge pose.

So lie down on your back,

Bend your knees,

Soles of the feet come to the ground,

So your knees point up.

And your heels should be close enough that you can touch your heels with your middle fingers.

Start to press your hips up off the mat,

Starting with your tailbone,

And moving one vertebrae at a time until your low back,

Your middle back lift up.

And just your shoulders press down into the mat.

You might bring your hands together and interlace your fingers under your hips.

Press through the soles of your feet and engage evenly through your hamstrings,

Your spine,

And your shoulders,

Really energizing every area of the body here.

Keep your neck neutral,

Pressing your chest towards your chin.

Notice if your knees have moved outwards and bring them to parallel,

Engaging your inner thighs to pull your knees towards the center.

This pose strengthens the spine and opens the shoulders by strengthening the upper back.

As you start to come out,

Bring your spine down one vertebrae at a time,

Bringing your middle back,

Your low back,

And finally your tailbone down to the ground.

Pause for a moment,

Letting your knees drop in towards the center.

Our last pose is supine twist,

Jataparviti.

Bring both knees into your chest,

Squeeze them in,

And then stretch your left leg out long,

Interlace your fingers over your right knee,

Pulling it in towards your armpit.

Stretch your right arm out to the side and use your left hand to guide your knee across your body,

Keeping both shoulders on the mat as gravity pulls your knee towards the other side.

And gaze to the right.

This pose massages the abdomen and rinses out toxins,

Stimulating digestion.

Breathe into your belly,

Feeling the steady breath come in,

And slowly release.

And come back to center,

Bringing both knees into your chest once again.

And stretch the right leg out long,

Interlace your fingers over your left knee,

Pulling it in towards your armpit.

Stretch your left arm out to the side,

Guide your knee across the body to the right,

And bring your gaze to the left.

Feeling this twist,

Rinse out your spine.

Let gravity do the work of sinking your knee even deeper.

Bring your focus to your breath,

Letting your body melt like butter into the mat.

And come back to center,

Bring both knees into your chest once again.

Wrap your arms around your knees,

Giving yourself a hug,

Expressing gratitude for all this wonderful feeling,

Movement that you've brought to your body today.

And stretch your legs out long,

Your arms relax down by your sides.

Coming to Shavasana,

Corpse Pose.

And allow your breath to come back to neutral,

Your tongue to rest at the roof of your mouth.

And notice any tension starting in your head.

Relaxing your eyebrows,

Relaxing your ears and your jaw.

Check for any tension in your shoulders and let that go.

Notice your fingers,

Let them sink down.

Check in with your heart and your belly.

Notice any tension in your hips,

In your thighs,

Your knees.

And come back down to your ankles and your toes.

Allow them to fully relax.

Our yoga class is complete.

You may stay here for a few minutes longer.

We'll come back to your day,

Bringing this peaceful feeling wherever you go.

And come back to this yoga class anytime that you need to unblock the tension in your body and become your most creative self.

Reviews

Wow that was fantastic! I was a ball of stress and didn’t feel very hopeful that such a brief class would be very helpful. I was immediately calmed by this teachers gentle guidance and the lovely background music. Thank you for helping me unlock access to my creativity!

Hello beautiful 🌼☀️🌼☀️🌼☀️Thank you so much for the wonderful yoga practice 🌈and your inspiring words 🌷🌷🌷I’m feeling clearly soft and sweet 🗺️have a blessed day 🙏Namaste

This is GENIUS! Exactly what my writer’s soul - and body - needs!!! Thank you!!