Beautiful yogis and yoginis,
Welcome to Dharak Yoga.
Today's yoga class is designed to awaken and stimulate the solar plexus chakra.
It's all about the yellow,
Radiant and vibrant energy at the center of our bellies.
Visualize it like a mini sun,
Bright,
Energetic,
Powerful.
This chakra is connected with our confidence,
Our self-worth.
Bringing action into life.
It's a seed of power.
We'll start from a standing position.
I'll meet you there.
Let's get flowing.
So we meet at the front of our yoga mat.
To start our inner fire,
To ignite it.
In Tadasana,
Mountain pose,
Facing forward.
Eyes bright open.
Take a deep inhalation.
The axillary flow.
And together we move into our sun salutations,
Inhaling the hands up to the sky.
Exhale folding forward.
Hands are placed on our knees.
Halfway lift on the inhale.
Exhale,
Plant the hands,
Step the feet into plank.
We here drop the knees,
We drop the chest in chaturanga,
Flattening the body on the yoga mat.
Point the feet,
Engage the glutes and rise up into a baby cobra,
Inhaling.
Hook the toes under,
Rise to tabletop and exhale on your downward facing dog.
We want the hands to be strong.
Straight spine.
The knees can be softly bent in this first down dog.
Bend both knees,
Look forward,
Step it towards the front of the mat,
One leg at a time.
And from here find a halfway lift,
Hands on the knees,
Inhale.
Exhale,
Fold.
Hands connect together as one.
Let's touch the sky.
Inhale,
Bring it all the way up high.
Excellent!
Why?
Flow it again.
Inhale.
Exhale,
Move with your breath,
Stoking the fire,
Hands on the knees,
Halfway lift,
Inhalation.
Exhalation plant the hands step into plank Lower knees,
Lower chest.
Firm up the glutes.
O'Brienhalation.
Exhalation down dog In this downward facing dog,
We're going to bend alternating knees from side to side.
Slow movements,
Remain strong.
In your hands straight spine Center.
Breathe in with purpose.
And draw.
Bend both knees,
Look forward,
Step towards the front of the yoga mat.
Halfway lift,
Hands on the knees,
Inhale.
Exhale fold forward,
Hands touch.
Let's bring it to the sky.
Inhale lengthen.
Exhale,
Hands wide.
Float it up.
Yee inhalation.
Exhale,
Fold.
Hands on the knees.
Half lift,
Lengthen the spine.
Exhale,
Connect the hands to the ground,
Step into plank.
Lower knees,
Lower chest.
Move your breath into cobra.
Inhale it.
Excelllllllllll down dawg.
In this version,
We're going to lift both heels off the yoga mat together at the same time.
And we're gonna lower them.
Inhale as you lift.
Exhale as you lower.
Live.
Lower.
Inhale.
Excel.
Let's do three more.
Keeping the hands strong.
Go for two left.
Lower.
Inhale.
Exhale,
Bend the knees,
Look forward,
Let's step it towards the front of the mat.
One leg at a time,
Hands on the knees,
Lengthen halfway lift.
Exhale on the fold,
Hands connect together as one.
Let's look up to the sky,
Inhaling.
And exhaling.
Perfect.
Roll the shoulders a couple of times.
Standing tall in our seat of power,
Roll them the other direction.
Pause.
You know,
Float it up.
Exhale,
Fold.
Halfway lift,
Lengthen,
Press against the knees.
On the exhale,
Hands plant.
This time we're going to send only the right leg behind us towards the back of the mat.
Drop the right knee down.
Inhale into low lunge.
Anjaneyasana.
Inhale it high.
Exhale,
Fold,
Plant the hands,
Lift the back knee to make space for the left to go immediately into plank.
Drop the knees and drop the chest.
Inhale into cobra or a little bit higher into upward facing dog if you feel warmed up.
Exhale into downward facing dog.
We're going to bring the right.
.
.
Leg forward to the front of the yoga mat.
Left knee drops down.
Low lunge.
Inhale,
Height.
Excel,
Touch the earth.
Step it into plank.
Chaturanga.
Knees chest down.
Bring it up into upward facing dog.
Keep the glutes active here to protect your lower back.
Exhale downward facing dog.
Feel the breath.
The body come to life.
Bend the knees,
Look forward,
Step to the top.
Of the mat.
Hands on the knees,
Halfway lift inhale.
Exhale fold hands touch bring it up to the sky with fire inhale Excel standing tall in our own truth.
We have one more round of sun salutations.
We're going to bring the knees together.
And heels together as one,
Like one strong unit.
Bending down on the knees,
We're going to awaken into chair pose.
Inhale the hands up.
Exhale,
Fold forward,
Straighten the legs.
Half lift,
Inhale,
Strengthen,
Lengthen.
Exhale,
Plant the hands,
Step into plank.
Drop the knees,
Drop the chest.
Chaturanga.
Inhale,
Up dog.
Excel down,
Dawg.
Step the right leg forward,
Drop the back heel down at a 45 degree angle.
Stand strong on both feet,
Set your foundation,
Rise with your fire.
Warrior One,
Inhaling,
Looking up to the sky.
Exhale,
Bring the hands back to the earth.
Dip it into plank.
Drop the knees,
Drop the chest.
Ah,
Port-facing dog.
Glute active.
Inhale.
Damn what facing dog on the exhalation Left leg steps forward.
At the front of the mat.
Back heel down.
Wario won!
Building up on our confidence.
Inhale,
Rise higher.
Exhale fold,
Plant the hands,
Step plank Drop knees,
Drop chest.
Up doggy in hell.
Down dog on the exhale.
Settle here in your breathing.
Smooth it out through inhales,
Through exhales.
Bend the knees,
Look forward,
Step towards the front of the yoga mat,
One leg at a time.
Connect the feet,
Connect the knees,
Bend them.
Awaken the hands into chair pose.
And into standing we have returned.
Shake out the tension.
In this first part of our practice.
We have started up the fire,
We ignited it.
In the beginning it needs a little force.
To heat it up.
Now we're going to continue to the part that we maintain the warmth of the fire.
Standing tall in our Tadasana.
Strong feet.
Long neck.
Barely draws in.
We're going to bring our hands to the hips.
We're going to open up the right leg to the sky in front of us.
I'm going to open it clockwise to stab it towards the back of our mat.
Both feet parallel with each other,
We're going to enter like a prasarita variation.
Holes a little bit inwards.
Inhale the hands up parallel to the ground.
Exhale fold bringing the right hand on the ground exactly in line with the face open up the left hand to the sky for a twist Stand tall on both feet.
Drop the left hand down.
Open up the right inhale.
Keeping the spine lengthened.
Strong feet.
Hips high.
On the next inhalation find a little bit more of a twist.
Then exhale bring the right hand down we're going to hug our elbows opposite sides we're going to hang heavy we're going to swing it from side to side Just taking a stretch.
From leg to leg.
Left to right Maintain evenness of breath.
This is important to keep the warmth of the inner fire.
Pause through center,
Connect the hands onto your pelvis and bend the knees.
Inhale,
Awaken up into standing.
Make space to step to the front of your mat back in Tadasana.
Centering.
We're going to inhale the right knee to the chest.
Followed by the hands up to the sky.
And gentle balance on the exhale we kick the leg forward.
Flex the foot.
Inhale,
Bring it in.
Kick it forward.
Inhale it in.
Kick it forward.
Two more times.
Inhale.
Excel.
Inhale.
Excel.
Bring it in.
Inhale it.
Exhale it down.
Other side.
Stand tall.
Left knee in.
Hands up on the inhale.
Exhale,
Kick it.
Bring it in!
Excellent kick.
Bring it in.
Stand tall.
Click on the Excel.
Two more inhale.
Exhale.
Feel the shake.
Inhale.
Exhale,
Drop it down,
Shake out any tension.
When your residues of over burnout in the body Let it flow away.
Reconnecting.
Center.
Feet together,
Heels touching,
Knees touching.
Bring the hands to the chest in prayer.
We're going to bend our knees and we're going to enter a prayer twist.
The outside of the elbow,
The left one in particular,
On the knee and open up the chest up to the right.
If it's available to you,
You look up to the sky.
Keep the knees strong,
The feet even stronger.
The breath is always on the move.
Let's bring it out slowly through center.
Inhale,
Stand tall,
Bring the hands to the sky.
Excel Reconnect.
In your chair,
Twist the opposite direction,
Right elbow on the outside of your knee.
Keeping the spine long.
Chest open And we want to aim for the hands.
To be in the same line with the sternum not up here push them and guide them as far as your ability allows.
Looking up high.
Release through center.
Standing tall.
Bring their hands.
I've been high in hell.
Excellent to the side.
Centering,
Maintaining our inner fire.
Our self-worth.
Confidence.
Lifted up to the sky in hell.
Excel fold forward.
Halfway lift,
Lengthen,
Inhalation.
On the exhale,
Plant the hand,
Step it into plank.
Lower knees,
Lower chest,
Chaturanga.
Glutes firm,
Inhale.
Uptalk.
Excel down dog.
We're going to lift the right leg to the sky.
Swing it and step it forward at the front of the yoga mat.
Left knee down.
Inhale,
Low lunge.
Exhale as I retwist.
Fold it.
Left hand is on the earth,
Bring the right hand to the sky.
And maintain.
And the evenness of breath here,
The inhale.
And the XLs are always on the move.
Excellent,
Bring both hands down.
Step it back into plank.
Drop the knees,
Drop the chest.
Hobdog inhalation.
Strong,
Firm glutes.
Excel in down dog.
Left leg rises,
Swing it,
Step it to the front of your mat.
Dropping the right knee down.
Climb it up through Anjuna Yasana.
Inhale.
On the exhale,
Bring the right hand to the earth,
The left hand awakens with a twist.
Stay strong on the right hand and deep in the breath.
Lower the left hand down.
Let's guide both feet back into plank.
Drop the knees and drop the chest.
Ye inhale,
Rise up.
What a facing dog.
Exhale downward facing dog.
The right leg meets the sky,
Swing it,
Step it towards the front of your mat.
Keep the back knee lifted,
The left one we're gonna bring it up into high lunge crescent Keeping it tall,
Inhale,
Open the chest.
Exhale drop left hand down right hand to the sky looking upwards as well Keep pushing the left knee towards the back of your mat.
Make sure the right knee is on top of the ankle,
Not too much forward.
This can bring some injury on the knee,
We want to protect it and keep it safe.
And drop the right hand down.
Step both feet into your plank.
Knees,
Chest.
Chaturanga,
Drop it down.
Inhale Abdomen.
Exhale,
Down dog.
With the left leg rise into the sky.
We swing it and guide it to the front of the mat.
Rise it!
Into crescent lunge.
Highland.
In,
Open the chest.
Exhale,
Guide the right palm to the ground right next to the foot.
The left one opens up for the twist.
And guide the left hand down slowly.
Bring both feet back into plank,
Lower the knees,
Lower the chest.
Inhale,
Rise it.
Exhale into your down dog.
Our practice will continue seated,
So bend the knees,
Look forward.
And bring it to sit down on your mat.
Extend the legs forward.
Sit up tall.
If you have water near you,
You can grab some to drink,
A little bit,
A sip or two,
To refresh your senses.
You can pause the video right now and go grab it.
So far in our practice we have worked on igniting,
On bringing the fire up vibrant and alive.
That we maintained is warm,
And now we're going to move to the cooling off.
We're going to enter a seated twist by hagging in the right knee to the chest.
Stepping it down on the yoga mat and keep some distance between foot and inner thigh.
We're gonna bring the right hand behind us with some distance between.
The buzzsaw.
The left hand inhales hard.
Exhale hook it on the outside of your knee.
Keeping the chest tall.
And twisting with movement.
The front foot remains flexed.
As we inhale,
We gain a few millimeters or a centimeter.
As we exhale,
We twist a little bit more.
Sigh.
Let's release forward,
Unwind the spine slowly.
Bring the right foot in front of you.
Hugging the left knee.
Sit up tall.
The left hand is behind you.
Inhale the right hand to the sky.
Exhale hook it on the outside of your knee and gently twist.
As we inhale we gain height.
As we exhale,
We find a few more millimeters into the twist of the spinal column.
We unwind slowly the spine forward.
Bring both feet to the front.
Make a step forward with the pelvis and hips.
I'm gonna lay down on the ground.
With the right knee hugged into the chest so we can guide it into a twist bringing it all the way towards the left side of the match the right hand and eyes follow the right So in today's yoga class we have worked quite a bit with twists.
Is helped to stimulate.
Spinal column.
And it is sad that they.
.
.
And it is said that it helps stimulate.
The solar plexus.
Solar plexus in other traditions in other cultures May also be known the area of Dantian.
Which he high.
Vihara.
All these centers and to be the seat of power where our energy grows from where chi energy,
Prana or life force,
Whatever you may call it.
All lies there.
And slowly lay on our backs through center.
Extend out the right leg.
Let's hug in.
The left knee.
Into the chest guided,
Twisted over to the right.
And extend out.
The left hand followed by the eyes over to the left.
Allowing the inner fire to cool off from his young strong energies.
But be maintained through the yin,
The calm.
The Effortless Keeping the breath smooth in and out.
Let's lay flat on our backs,
Unwinding out from the twist.
And guide your bodies into a sweet sleep.
Releasing shavasana the feet as wide as your mat and place the palms one on over the other on the solar plexus and feel it rise with each inhale belly inflates with each exhale it goes down and lay here in peace.
In the warmth of our solar plexus,
A yellow vibrant sun.
Giving us confidence,
A purpose.
Giving us actions in life.
Through decisive action.
All it takes is a decision,
A choice.
That's a really beautiful coat I like from Edhart Tolle.
It says the fires of suffering.
Bring out the light of consciousness.
That's so true in many,
Many cases,
Especially my own story.
To awaken,
To grow into a more spiritual lifestyle.
I had to go through intense,
Fiery suffering.
In order to bring out the light,
To bring out the open.
The inner joy.
Release here.
Have you on the mat.
In your own space.
Breathe in.
Breathe out.
We're gonna bring our attention back to the breath.
Feeling up the belly.
With deeper inhales.
Releasing on the exhale and bring movement back to the feet.
To the hands,
Just awakening the body.
Allowing yellow energies to rise in the mind,
With our inner vision.
Let's extend slowly the hands over the head.
Give yourselves a nice,
Long,
Deep stretch.
And the axle.
I spend an E.
And lay on the side in an embryo pose,
Keeping the eyes closed.
Hmm.
Feeling easy.
Feeling peace.
With the assistance of our hands we make a choice we bring them in front of us eyes open so we can see the whole thing taking place use the hands to bring action to rise you into your own power Sit up tall at the center of your mat.
In a cross-legged position.
I will share with you an affirmation that you can repeat in your life to remind yourselves about solar plexus I claim my own power.
And ignite.
The inner fire.
In today's practice we have awakened,
We have stimulated.
A fiery yellow energy of Manipura,
Solar plexus chakra.
To bring aliveness,
To bring an openness and confidence.
Boldness in action.
Just going at it.
With confidence,
With purpose.
I hope you enjoyed this practice.
I wish you a fiery,
Bright,
Energizing,
Sun shining day.
And remember to keep on rising and falling into the ever-flowing currents of life.
Always flowing up and down.
Much love,
Have a beautiful day.
Namaste.
