Beautiful yogis and yoginis,
Welcome to Dharak Yoga.
Today's yoga class is all about the throat chakra.
It's designed to help you speak up.
To be open with your inner voice in order to bring all those ideas,
All those dreams.
Into manifestation,
Into creation.
The throat chakra is all about crystal clear communication.
When you're ready,
We'll begin.
Seated on yoga mats,
I'll meet you there.
Easy sukhasana cross-legged hands on our knees We bring the awareness to the breath.
With deep inhales and exhales through the nose.
Is called Ujjayi Pranayama which means victorious breath.
With each exhale we want to kind of give ourselves a hissing sound so we can audibly listen to our own breath.
On the X in particular,
You push the air out to the top of the mouth,
The palate area.
So it's like sah on the inhale Ha.
On the Excel.
And I invite you to maintain this breath throughout our practice today.
Let's stretch out the right hand to the side,
Palms facing upwards.
Take a long inhalation.
Fold the left ear down to the arm.
Exhale the air out.
Remain here for a few moments.
Find a nice lengthening across the side of your neck.
Taking it easy and slow with the breath.
And up through center we return and we mirror this on the other side.
Extend out your left hand palm facing up.
Fingertips almost above the ground and drop the right ear down.
Easy gentle breathing,
Allowing the side of the neck to lengthen.
Allowing your inner voice to open.
Throat chakra is all about the balance.
Speaking and listening with equal measure.
Sometimes we are overcome with verbal Too much talking.
Sometimes it's good to listen.
Both are part of throat chakra expression communication bring the hands onto your knees we're going to look now in four directions bring the head to look all the way towards your right inhalation Exhale through center.
Inhale,
Bring it all the way towards your left.
Exhale through center.
Now lift up the arms to provide a cushion for your neck.
Inhale the head all the way up high.
Allowing the throat to open.
Exhale,
Bring the chin all the way to the chest.
And then release through center.
Sitting up tall,
We'll perform another.
Franayama,
It's called Brahmari.
It's a bumblebee's breath.
It creates vibrations around the area of the head that sends them down to the throat and into the nervous system.
Vibration is sound.
And each cell around the universe in our bodies is made up and connected with vibration.
So this will help us to tune into a primal state.
We're going to bring the thumbs.
To close up the ears.
To the point that you cannot hear me.
Once you do that.
.
.
We take deep inhalations.
We're going to do a simplified version.
Inhalations.
On the exhale,
You hum.
Return back to your natural breath.
Now this might be a little bit strange for you.
Especially those people around,
I invite you to speak up loudly with no fear,
Not being shy,
Expressing your inner voice.
We'll do a few more of these.
The fingers can rest on the top of the head.
Thumbs on the ears.
Take a deep inhalation.
X with a hum.
Inhale.
Excel with a hum.
Inhale.
Let's bring one more exhalation with humming.
Excellent.
Drop the hands down.
Into vibration we connect we're gonna bring a hand forward on the yoga mat You can bring the feet to the side and then back so this can assist you to lift up into tabletop.
With the toes hooked under We're going to rise up into the first down dog of our practice.
Knees remain bent,
Straight arms,
Straight spine.
Deep inhalation,
Remember your Jai.
Inhales and exhales through the nose with sound.
And begin to walk forward.
To the front of your yoga mat.
Hands rest onto the knees,
Halfway lift as you inhale.
Exhale,
Fold forward,
Palms touch.
Let's bring it up to the sky.
Inhale all the way up high.
Exhale the hands down to the side.
Standing toe in a Tadasana with the throat.
Open,
Inviting.
3,
Let's move the breath,
The inhale the hands to the sky.
Exoswan dive hands go wide fold forward Hands on the knees,
Halfway lift with an in-breath.
Exhale,
Plant the hands down,
Step the feet to plank.
Lower knees,
Lower chest.
Inhalation.
Cobra and buttocks are firm,
Energised.
Exhale into downward facing dog.
Feet are together,
Lift the right leg to the sky.
Swing it and step it to the front of your yoga mat.
Left knee down,
Foot down.
Inhale,
Low lunge.
Anjaneyasana.
The chest is high.
Moving like a wave.
Exhale.
Plant the hands and step the right knee back.
Through down dog with lift.
Connecting the feet,
Lifting up the left leg.
Swing it,
Step it open to the front.
Drop the Rhinie this time with a foot.
Low lunge,
Move with your breath.
Inhale,
Hands up.
Exhale,
Hands down,
Step back.
Through tabletop,
Hook the toes,
Lift into down dog.
Bend the knees,
Look forward,
Step to the front of the mat.
Hands on the knees.
Inhale,
Lift.
Exhale,
Fold as you connect the hands together as one.
Press down on the heels.
Inhale it up to standing high.
Excel it out to the side.
Inhale,
Hands up.
Exos one die for it.
Halfway lit with a hand on the knees inhalation.
Exhale,
Plant the hands,
Step only the right leg behind you to the rear of your mat.
Open the chest forward and up.
Into standing with the hands to the sky wave them open inhale Exhale,
Plant the hands forward.
We're going to bring the left leg behind us.
Plank position,
Drop the knees,
Drop the chest.
Feet together and glutes firm.
Whole brow as you inhale,
Open up the throat.
Exhale,
Tabletop.
Hook the toes.
Downward facing dog.
The right leg opens up to the sky swing it,
Step it to the front of the mat,
High crescent lunge,
Inhale wave the arms open Exhale,
Fold,
Plant the hands,
Step it,
Forward,
Halfway lift.
Inhale.
Exhale,
Connect the hands,
Bring it up into standing,
Inhalation lengthen.
Exhalation bringing it back down Inhale,
Float.
One dive exhale,
Allowing your inner voice to rise with breath.
Halfway lift inhalation.
On the exhale,
Plant the hands,
Step the feet back.
Plank.
Knees,
Chest down,
Chaturanga.
See together?
Inhale Cobra.
Excel Downward Facing Dog.
From here,
Let's bend the knees,
Look forward.
We're going to continue seated.
So sit somewhere onto the front of your mat with enough space behind you.
To lay down sort of gently guiding yourselves onto the mat or perform.
Half bridge.
The feet to the width of your hips,
Knees bent.
And walk the heels somewhere relatively underneath the knee,
Not too close to the buttocks,
Not too far away,
Something in between.
Hands firm onto the ground with the thumbs facing up Lift the hips off the mat,
Glutes active and firm and allow the throat to be open.
Allow the bridge the large bridge from the heels lifting up through the buttocks climbing down to the shoulders to remain tall I also allow the important bridge,
The tiny one.
That begins from the shoulders goes up through the back of the neck.
And then down to the back of the head.
There's two bridges here.
Allow in the throat.
To open up.
And then slowly release the buttocks,
Hips down.
Hug the knees into the chest.
Give yourselves a few rocking movements from side to side and pause through center.
We're going to be entering shoulder stand.
So we want to take easy access into it.
And if you're not feeling like it today,
You can just simply lay down here onto the mat,
The hands out to the side and kick the legs to the sky.
Remain here in your own sense of truth.
For shoulder stand we want to be really easy,
Careful as we enter.
The elbows are on the ground.
The hands grab hold of your buttocks underneath and with a swing,
A gentle swing,
We lift the buttocks off to the ground,
Knees to the head.
From here,
Make sure the hands are established and firm onto the lower back.
Knees touching,
Heels touching,
You can elevate and straighten the legs to the sky.
Make sure the elbows are firm,
Supporting you.
Make sure that the glutes are together.
As one,
One unit with both legs.
But also make sure that there's some space between the chin and the chest.
We're not shrugging in like this.
There's some lengthening,
There's some space.
Smooth with your breath.
Allowing the throat to open.
Throat chakra stimulation.
Bend the knees slowly into the chest.
Drop the hands towards the front of the mat.
And then with gentle slow movements vertebra by vertebra we bring the buttocks down through the ground along with the feet.
We're gonna rise up on our elbows.
We're going to counter pose this shoulder stand we just performed.
Point the toes forward in front of you,
Legs straight.
Hands underneath Your pelvis.
And invite an open chest forward and up.
And then neck goes backwards and long throat wide open.
Vulnerable.
True.
Crystal clear I would like you to avoid going all the way down here with the neck.
We want to have a nice long throat.
With dry breath,
Remember,
Inhales,
Exhales with the nose.
And tuck the chin to the chest.
Bend the knees.
Plan Defeat Let's go ahead and merge down to the ground once again.
Recline Pigeon by lifting the right leg.
Bend the knee.
Place the foot onto the left knee.
Hands especially the right goes between the gap of your legs The left hand wraps around and grab hold of your left leg as you lay flat onto the mat.
Keep the right foot flexed and active.
Keep the breath slowly.
Embracing moments of silence.
We honour and value the power of silence.
For what is a melody,
A song,
Without the gaps in between?
And in such in life we want gaps we want empty spaces between action empty spaces between words Slowly bring ourselves to the other side.
Lifting the left leg,
Resting it on the right.
Left hand between the gaps.
Right turn around and pull.
Yourselves into reclined pigeons.
I would like you to keep the left foot flexed in order to protect your knee.
Laying flat,
Laying free.
In silence we connect.
Slowly.
Release out of it Opening up the seat wide.
Releasing out into Shavasana,
Hands to the side,
Arms away from the ears.
Allowing the head to rest,
The throat comfortably open.
If you have tight shoulders and you finding the throat opening too much,
Like so.
You can prop up the head on a pillow or some blanket so you can straighten it to the same length.
And line of the spine column.
We lay here.
Surrendering to the forces of gravity We lay here in our own honorable truth.
Allowing the light blue energy to wash over the throat chakra Lay,
Breathing.
And I want you to take.
Three breaths together.
With me so we can meld even deeper into the mat.
Exhale all the air out from the body,
From the lungs.
Let's breathe in.
Inhale.
With sound we excel.
Like the sound of the waves.
Inhale,
Bring it in.
With sauna.
Inhale,
Fill up the lungs,
Bring it in.
Melt him with sound.
Becoming one with the earth beneath us.
Return to your natural flow of breath.
An affirmation to remind you for throat chakra,
For voice,
For vibration.
I openly communicate and express My truth.
My inner voice.
I speak.
And listen with equal measure.
I've seen this.
Quote or meme on the internet that says We have one mouth.
And two ears so that we can listen twice as much for what we speak.
I found that beautiful symbology or symbolism for the throat chakra for what we express but also listen.
And now into silence.
We surrender.
To enjoy Yashavasana,
Our own quiet time.
With breath.
We surrender.
We let go.
We melt.
To the bright blue pool.
Of our own truth.
Returning to breath returning to the world of sound hearing my voice listening and noticing sounds around you in your environment.
The sound of your deep breath.
Invite movement back to the body with fingers with feet and we'll slowly lift the hands over the head waking up our senses and then release with the knees bent.
To the side.
Of your body in embryo pose.
A few moments.
With the assistance of our hands,
We lift.
Rise.
To your truth.
Cross-legged.
The center of your mat.
Comfortable,
Easy,
Sukasana.
Bring the awareness to your breath with sound.
Simulating the sounds of nature around us,
The trees,
The waves.
The eyes blink open.
Speech.
Is such a powerful and important tool of communication.
In this class we have touched upon and build awareness on speech.
On listening.
We have opened up into the importance of speaking up our truth,
Of speaking up for what we believe in.
We'll close up.
With OM.
Powerful vibration of creation.
Exhale all the air out from the lungs.
Take a deep inhalation,
Fill up the belly.
Aaaaaand?
You The sound,
His vibration.
And vibration we are.
Remember voice Remember your truth.
I also remember the power.
Of silence around you,
Moments of being.
And bliss.
Thank you so much for joining me for this practice.
With much love,
I wish you a beautiful day.
Keep on rising and falling into the ever-flowing current of life.
Just like nature with love.
Namaste.
