Beautiful yogis and yoginis,
Welcome to Derek Yoga.
Today we will go through a quick yoga practice to stimulate and awaken our sacral chakra.
This chakra is connected with the element of water.
And it's all about a sense of fluidity,
Flexibility in our own body,
Particularly in the area of the hips.
I will get started from a cross-legged position.
Easy Sukhasana.
Now sit up tall.
In the space around you on your yoga mat hands on the knees eyes wide open awakening awareness to the orange shvatistana,
Sacral energy,
In the center of the pelvis.
Feeling it's warmth.
Glowing and growing.
Allowing our breath to be like a water With our hands resting on our knees,
We will awaken the spine with a few rotations.
Over the hip.
And these are connected with our breath as we inhale we go forward As we exhale,
We go backwards.
Allow deep breath.
And large rotation.
Inhale forward exhale back and let's reverse it inhale it back Excel it forward.
Inhale it back.
Excel 4.
EEN HILLBESS Exhale forward.
Perfect.
Bring yourselves up to seated.
Throughout the practice,
Keep it fluid in your body.
Dance it,
Move it,
Let it express itself.
Our hands here can be on this side.
We're going to give ourselves a few butterfly wing flaps.
Gentle and easy.
And find the maximum capacity here of your own mobility.
The purpose is to feel.
The hip socket,
The area of the hips.
Soften into your breath.
Pause and let's bring ourselves forward flat on our hands and knees in a tabletop facing the front of our yoga mat.
Hands are steady.
Bring the knees closer with each other.
We're going to lift the right knee and introduce large rotations with the hip.
Slow movements.
Beginning to awaken the hip area Make the rotation in the opposite direction,
Same leg.
Keep the breath in and out.
And drop the right knee down.
Let's move off to the other side.
Rotate Breathe,
Move and dance.
Rotate the opposite direction on the same leg.
And drop the left knee down.
Hook the toes under behind you,
Perhaps walk the hands a little bit further.
We're going to climb up into a downward facing dog.
Palms flat on the earth,
The legs easy with softly bended knees.
Look up in front of you,
Deepen the knees,
Bend them even more and let's step it forward.
One leg at a time.
Where we rise for halfway lift,
Inhaling.
Exhaling folding forward.
Connect the hands together as one.
Rise it up into standing.
Inhaling.
Excelling the hands wide.
We're going to enter.
As salutations to move like fluid within the body,
Our own skin.
After all,
Shivadistana,
Sacral Chakra,
Is connected with the element of water.
Inhale the hands up to the sky.
Exhale,
Fold forward.
Halfway lift with hands on the knees.
Inhale.
Exo hands to the max!
Step the feet into plank position.
Drop the knees down,
Drop the chest down in chaturanga.
Point the toes,
Glutes active.
Cobra on the inhale,
Rise.
Excel through tabletop.
And downward facing dog.
Keeping the breath smooth.
Keeping the body still.
The only thing moving is your breath.
Bend the knees,
Look forward,
Step forward.
Keeping your movements easy,
Flowy,
Fluid.
Halfway lift inhalation.
Exhale fold hands touch bring it up to the sky inhale it high Excellent work.
Once again,
Inhale,
Float the hands up.
Exhale,
Fold them.
Halfway lift inhalation.
Exhale plant hands step feet plank Knees down,
Chest forward and down.
Point the toes.
Inhale,
Cobra.
Long neck.
Pole chess.
Excel Down Dog.
In this down dog we're going to be lifting the heels of the mat.
And then drop them.
Left them.
Drop them.
Once again,
Left,
Right,
Left.
And drop and now let's bend each knee at a time just keeping the movement in the body organic feel-good sensations.
Bend both knees deeply,
Look forward,
Step it to the front of the mat.
Halfway lift inhalation.
Exhale,
Fold,
Hands touch,
Lift it up to the sky.
Inhale.
Excel why?
Once again,
Float it!
Folded Excel.
Halfway lift.
Exoplan hand step to plank knees down chest down halfway lift cobra Not all the way,
Ye in hell here.
And exhale into your down dog.
Here we will address the hips.
Bend the right knee,
Drop the left heel down.
Twist the hips.
A little bit out to the side,
To the left Bring it back through center.
Bend the left knee.
Right heel goes down and twist the hips towards the right.
Both hands remain strong.
Straight and steady.
And with fluid movements bring it to the left.
Inhaling,
Exhaling to the right through centre with return in down dog.
Bend the knees and step it forward to the front of your mat.
Halfway lift inhalation.
Waterfall pose we fold Grab hold of the elbows,
The legs,
The feet,
Strong solid rocks.
Upper body like water drops and falls over it.
Holding our elbows here,
Hand heavy.
Slow with your breath.
Perfect.
Return the hands towards the hips.
Find a halfway lift to inhale.
Exhale,
Softly bend the knees and then bring the hands up to the sky.
Inhale into standing.
Tadasana.
Float the hands up,
Inhalation.
Like water we fold exhalation.
Halfway lift.
Exoplanet hand step,
Feet plank.
Drop the knees down,
Drop the chest down.
Hold round the inhale.
Down dog on the exhale.
We're going to lift the right leg to the sky.
Swing it,
Step it forward to the front of the mat.
We're going to enter Anjaniyasana low lunge.
Left knee and foot release under.
Inhale the hands up to the sky.
We will flow with this.
Exhale,
Fold forward.
Half split.
Hands on either side.
Once again.
Inhale.
And rene.
Exhale.
Half split.
Inhewanjune.
Exhale half split perfect bring it back forward plant both hands we're going to step our feet back into our planks drop the knees and drop the chest cobra rise up with your chest down dog,
Flow with your breath Left leg sky.
Swing it,
Step it forward,
Right knee down.
Bring it into Anjaneyasana on this side.
Inhale,
Hands up.
Exhale,
Fold into half split.
Inhale Anjaneya,
Low lunge,
Find length.
Excel half split Inhale here into Anjaneya,
Making sure the knee is above the ankle.
Find height.
And then xl40 once again into half split The hands are on the side for support.
Legs straight.
Flexed hose.
And bend the knee,
Hands planted,
Step it into your plank,
Knees down,
Chest down.
Cobra,
Inhale.
Excel down dog.
Right leg lift Swing a step it forward.
Drop the left knee only,
Keep the toes hooked under.
Inhale,
Anjaneyasana.
On the exhale,
We fold,
Plant the hands,
We're going to climb up into pyramid.
So straighten both legs up.
And then knee comes down,
The left one.
Inhale,
Andre.
Exhale fold pyramid One more flow.
Drop the knee.
Inhale low lunge.
Axial pyramid.
And then we're gonna bend the right knee and we're gonna guide it back straight into downward facing dog,
Where we lift and elevate the left leg.
Step it forward at the front of your mat,
Right knee down.
Remember to soak it under.
LOW IT Lowlands.
Fold it for pyramid exhalation Bring both legs straight.
The hips here are in the same line.
Drop the right knee.
Inhale,
Low lunge.
Exhale,
Fold.
Straighten the legs.
Bring me back.
Right knee down.
Inhale.
Into low lunge Excel into pyramids.
Perfect.
Let's bend the left knee.
Step both feet back to plank and straight into a downward facing dog position.
Where we bend both knees and gaze forward.
And step.
To a seated position.
Extending the left leg to the front of the mat,
Bend the right knee.
Bring it out to the side.
We want the legs,
The thighs to be wider than 90 degrees.
So we can give space and open our hands.
Upper body sideways.
We're going to flow with a few gentle movements.
First.
Left hand on the shinbone or if you can reach,
Connect it onto the foot.
The opposite hand paints the sky and comes over and forward.
Then inhale,
Bring both hands up to the sky,
Windmill them open.
Right hand behind you and fall towards the back with the left hand.
Inhale,
Windmill the hands up.
Exhale,
Bring it forward.
Inhale,
We move the hands up.
Exhale it to the back and then return.
Through center.
We're gonna switch sides.
So guide the right leg straight in front of you.
I'll demonstrate this on the opposite side.
Right leg is straight,
The left knee opens out wider.
Than 90 degrees.
Open the chest and pelvis to the side of the room.
Extend out the right hand on the foot or the shinbone.
Left hand up,
Painting a rainbow over the sky.
And inhale the hands up.
Exhale,
Bring it back.
Inhale it up.
Exhale you fall.
Inhale it up.
Exhale to the back.
Slow with your breath.
Inhale,
Hands up.
Excel forward And then let's bring it up high.
Inhale,
Find height.
Exhale left hand behind you,
Right hand reaching to the back of the room.
And then release through center Guide both feet in front of you.
Sitting up to the front of the mat so we can have enough space behind us to lay down on our back.
So we can enter reclined pigeon.
So the heels are somewhere around and underneath the knees.
The feet are at the width of our hips.
We're gonna elevate the right leg to the sky.
Bend the knee and then rest it.
Rest the heel on the opposite knee on to the left.
The right hand is a guide here.
It goes between the gap of the legs.
To grab hold the knee from underneath.
The left hand wraps around and then we pull ourselves gently here.
We want to have our upper bodies laid down on the ground.
Perhaps you can use a pillow if you find it hard to Hold and also lay flat.
We want to ease here into our breath.
Make sure that the right foot is flexed so we can protect the right knee.
If you're not feeling the stretch on the right glute,
You can grab hold of the knee from above.
This tends to intensify the sensation.
Ah,
The breath.
It's easy flowing.
Let the breath be fluid like water always moving like a river like the waves in the sea.
And slowly and gently guide our bodies into the other side by lifting the left leg,
Rest the heel onto the right knee,
Your left hand between the The right hand wraps around.
Remember the two options.
Either grab underneath or above,
The importance is that we lay flat on our back.
Left knee here of the left heel and foot is flexed so we can protect the knee.
Flow with your breath.
And let's slowly unwind,
Release.
Into a shavasana,
Melting onto the mat,
Become liquid in a cup Feet are wide,
Hands to the side,
Shoulders away from the ears.
And as we lay here,
I will read out to you an extract.
This extract comes from one of the most interesting books.
I've ever read,
Because it purposely guides you to read it.
Over a period of 10 months.
No more,
No less.
Called the greatest salesman in the world.
By Org Mandino and it goes like this.
The tides advance,
The tides recede.
Winter goes and summer comes.
Summer vanes,
The cold increases.
The sun arises,
The sun sets.
The moon is full.
The moon is black.
The birds arrive.
The birds depart.
Flowers bloom.
And flowers fade.
Seeds are sown and harvests are reaped.
All nature is a circle of moods.
And I am a part of nature.
And so.
.
.
Like the tides.
My moods will rise.
My moods will fall.
Beautifully said or beautifully written.
We are part of nature,
So it's always rising,
Always falling.
Always changing,
Always transforming.
So lay here flat.
In your shavasana for a few moments of peaceful introspection.
Breath by breath.
Wave by wave,
Mood by mood.
Slowly.
.
.
Return to the breath.
Returning to the body.
With deeper inhalation.
Deeper exhalation.
Bringing ourselves back to life.
With movement on a hand.
Movement on our feet.
And as we lay flat on our backs We will lift our hands over the head to give ourselves a nice feel-good stretch.
And with your own pace and speed,
We're gonna lay on our sides with our knees bent.
Embryo pose,
Hands rest under the head.
Feel the breath,
Feel the motions taking place inside of you then use the hands to lift and rise into your sacral Shabbatistana!
Energy sukhasana cross-legged The eyes can blink open.
To our creative nature organic.
Fluid nature in this practice we have flowed with the body Three Vinyasa Yoga Practice.
The purpose is to awaken our creativity.
To awaken this sacral orange energy located around the hip.
The pelvis.
In order to flow,
In order to move.
Reminded us that moods rise,
Moods fall,
Nothing wrong,
Nothing bad,
Everything in nature Changes transform.
Thank you for joining me.
I'll see you next time.
Remember to keep on rising and not falling.
Into the ever-flowing currents of life.
Up and down,
Always moving.
Much Love!
Namaste.
