Hi,
My name is Lisa Greenbaum.
Welcome to our chakra balancing practice.
Let's start lying down.
And then as you lay down,
Feel free to keep the knees bent for a little more support in the low back.
Of course,
You can lengthen your legs all the way out if you'd like.
Take a big breath in through your nose.
And then a slow breath out again.
And a big breath in through your nose.
And a slow breath out again.
As we begin our practice.
Establishing that sense of grounding.
Coming back home to our bodies.
Allowing our bodies to relax.
The floor supporting us.
The earth supporting us.
Continue to breathe deeply into your belly.
Acknowledging the qualities of our first chakra,
The root chakra.
Grounding,
Stability.
Course that connection to the earth element.
Take a few more big full breaths.
Really moving into that three-part yoga breath now.
Filling our belly.
Expanding our ribcage,
Breathing to the top of our chest.
And then slowly letting go.
And do that again,
Big breath in,
Filling our bellies.
Expanding across our ribcage,
Breathing up to the top of our chest.
Exhale,
Let go.
One more time,
Big breath in,
Belly.
Ribcage,
Chest.
Let it go.
Move your fingers a little,
Move your wrists a little.
Ankles,
Feet.
A big stretch.
And then hug your knees up into your chest.
Rock from side to side.
Right knee stays close,
Left leg goes long,
Heavy on the floor.
Go ahead and change sides.
Both knees come in.
Find the mat and take your feet out as wide as your mat.
Let your knees rock side to slide,
But go slow.
Nice and easy.
Part of the body attributed to the root chakra is the base of the torso.
Base of the spine.
And then down through the legs and in through the feet.
Come into center,
Line your heels up to your hips,
10 toes forward,
Push up for a bridge.
Calm on down.
And push up for a bridge.
And come on down.
And again,
Push up for a bridge.
Release one more time.
Hug your knees back in.
Rock side to side.
Again,
Connecting to the earth.
The ground.
Sensation of heaviness,
Denseness in the body.
Come on to our side.
Push up to all fours.
Stacking up our joints,
Knees under hips,
Wrists under shoulders.
Open up for cow and then exhale,
Round the spine into cat.
Move through flexion and extension of the spine.
Big inhale as you lengthen forward and then exhale,
Scoop the belly button right up under your ribcage.
Inhale.
Exhale.
Inhale.
Exhale.
Take your knees a little wider,
Sit back into your heels.
Bring your hands down,
Forehead to the backs of your hands,
Pause and breathe.
Is curled into that child's pose,
Sense of safety,
Sense of security.
Let's take a quick shoulder stretch while we're here.
Right arm underneath the left palm open.
And then change sides.
Coming up to down dog.
Pedal through your heels.
One than the other.
Warm core,
Come forward to plank.
Shift back to down dog.
Four words of play.
Shift back to their dog.
And then walk up to your hands.
Soften into your knees.
Just let yourself hang over the legs,
Hands to opposite elbows,
Low belly connected to the top of your thighs.
So soften your knees a little.
Breathe and feel that connection of your feet into the mat,
Into the earth,
Rooting down.
Release your hands,
Bend your knees,
Roll up.
And then reach up to the sky.
And heart center.
Reach up.
Heart center,
And then let's just take.
A chest opener here.
Stay with your breath.
Release,
Mountain pose.
Push down into the feet and then draw the energy up through the center.
Of the body up through the inner thighs.
Lift all the way up through the top of your head.
Keep your hands relaxed.
Feel all muscles hugging into bones.
Pressing down into all four corners of our feet.
So always that connection to the earth.
That's why we practice in bare feet.
Just acknowledging that sense of stillness within.
Bring your hands to heart center.
And we'll dive into the second chakra with our sun salutations.
All about flow.
So,
Continuing to hold that connection,
Feet to the floor,
Reach to the sky,
Exhale,
Fold down.
Inhale,
Flat back.
Exhale,
Release,
Stepping our right leg back into a lunge.
Stepping back into downward facing dog.
Coming forward into plank,
Brace into your core.
Knees down or straight legs,
Try to float down to the floor and then roll through and open with the chest.
Back into downward facing dog.
And your right leg steps through.
So second chakra,
The area of the hips.
All about flow.
The element of water.
And so it's also that ability to let go,
To find ease.
Let's do one more with the left leg.
Inhale up.
Exhale,
Fold.
Inhale,
Flat back.
Release.
Left leg steps back to lunge.
Downward facing dog.
Plank and hold.
Straight legs or knees bent,
Shift forward a little as you lower.
Roll through and open up dog if you'd like.
Back to your downward facing dog.
Last leg steps through.
And right leg follows.
Inhale up.
All the way,
Hands to heart center.
And then inhale up again.
And just allow the hands to flow down.
We call this blooming lotus.
Reach up again.
And the hands flow down.
This time come through heart center.
And follow your hands with your eyes if you'd like.
Allow the flow.
This is our emotional body.
We want to experience our emotions.
But we also want them to flow through us.
Without getting stuck or trapped.
Inhale.
Exhale.
Inhale.
Exhale.
And then bring your hands to heart center.
Take a moment.
Feel that lift through the top of your head.
Reach up on your inhale and exhale,
Fold forward.
Inhale,
Flat back.
Release down,
Step back to plank and let's hold plank for a few breaths.
Arms are strong,
Legs are strong,
Core is strong.
Don't forget to breathe.
Let's really ignite the core muscles here,
Ignite the fire at the core muscles.
Our third chakra,
The solar plexus,
Navel center.
Push back to your downward facing dog.
Step your right leg forward.
Open to Warrior II.
So face the long edge of your mat,
Stretch your fingers out wide.
Look off your front hand,
Inhale,
Exhale,
Sink down,
Breathe deeply through your nose.
So now.
We want to feel the work.
Straighten through your front leg,
Tip forward.
Pause a moment here.
Brace into the core.
So,
We want the sandwiching effect into the torso.
Glutes strong,
Core strong.
Collarbones wide.
Triangle pose,
Hand to shin.
Opposite arm to the sky,
Lift and then revolve up.
Breathe and feel your core muscles,
Feel all of your muscles working in harmony together.
Take another big breath.
Come back to warrior two.
Come down to the floor.
Lift your heel up behind you,
Legs hug towards center line.
And then your right arm up to the sky.
Nice big twist here.
Calm down.
Step back,
Downward facing dog.
From forward to plank.
Brace the core,
Lower down.
Open up,
Big inhale.
Exhale,
Down dog.
Stepping forward with your other leg now,
Left leg.
Open to warrior two,
Long edge of the mat.
Just gonna turn so I'm facing ya.
So feet nice and wide.
Shoulders over hips,
Breathe deeply.
Straighten your front leg,
Tip forward.
And again,
Brace the core,
That salaging effect.
Pull strong through your glutes.
Hand to your shin,
Opposite arm up,
And then lift up into that top hand,
Pull your shoulder blades together.
Continue to breathe through your nose.
We ignite the fire,
Our digestive fire.
But also inner power,
Inner strength.
Come back to warrior two.
How good does it feel when you move your body and feel how strong it is?
Come down to the floor.
Set up for your lunge again.
Take your left arm up,
Nice big twist.
Release down,
Step back into down dog.
Come forward to plank.
Lower down.
All the way through,
Big inhale.
And exhale.
Take a moment.
Take your knees wide.
And settle back into child's pose.
Rest your forehead.
Breathe here.
We've got that nice vibration of energy happening.
Once again,
Curled in our child's pose.
Feeling that sensation of safety,
Security.
But we also travel now to our heart chakra.
Center of our chest,
The element is air.
I'd love to always.
Remind myself and others that chakras are three-dimensional.
It's not just the front of the body.
And so coming into a pose like child's pose.
And really breathing into the back is a beautiful way to begin to open the heart chakra without.
Feeling quite so vulnerable,
Which is sometimes what happens in the heart.
Take another big inhale.
And exhale.
Stretch your hands out forward.
Shift forward.
Come on up.
Walk up to your hands.
Release over your legs.
Again,
Feet rooted down into the earth.
Breathe into your upper back.
And your knees.
And then slowly come up vertebrae by vertebrae.
Wrap your shoulders back.
Inhale up.
Exhale,
Heart center.
Take a moment.
Bring your thumbs right up against your sternum.
The heart chakra is love.
Universal love,
And love for ourselves.
Lots of different postures we can play with with the heart chakra.
Today I'd like to truly find balance with tree pose.
So pushing down through your right leg,
Start to float your left leg up,
Take it out to the side.
You can certainly rest your toes on the floor,
Foot to your calf.
Or foot on the inside.
Of your life.
Breathing here.
And then let's open our hands into Padma Mudra.
So it's the outline of the hands.
Baby finger,
Thumb.
Together and fingers just splayed and open.
We hold Padma.
Padma is the lotus flower.
We hold Padma at the heart center.
In your mind,
Just repeat the word love.
Love.
Release your leg,
Shake it out.
Inhale up.
And exhale.
Squeeze into your left leg now.
Float your right leg up.
So again,
Foot on the calf.
It's gonna be a little stronger.
Toe on the floor to help balance.
Or a little more difficult for balance with the foot a bit higher.
Pushing down to lift up.
And again,
Padma Mudra.
And so we love the lotus flower so much.
Within all of our yoga stories.
Because it's where the lotus flower grows,
Where it comes from.
And so its roots,
Where its seed is planted and its roots are formed is in deep,
Dark,
Stinky swamps,
Bogs.
Yet something innate within that seed knows that it needs to travel up.
Towards the light,
And so it does.
And it rises and it rises up towards center.
The surface of the water.
Breaking open.
And forming that beautiful,
Exquisite flower,
The lotus flower.
Never forgetting where it comes from.
Always searching for the light.
Shining its beauty in the light.
Let's release,
Shake the legs.
Take the feet a little wider,
Bring your hands back behind you,
And now open through the chest.
Open up across the heart.
Breathe with ease.
Fall down from your hips and bring your knuckles up to the sky.
Release into your hands.
Come back to all fours.
Just start to move through your spine.
Nice and easy,
Forward and back.
This actually helps us.
Move through all of the chakras because the chakras sit essentially along the spine,
But within the subtle body.
Chakra sit on the shishunanadi which is a primary nadi is an energy channel or a river carrying prana Each of the chakras sit along Shishunanadi.
Just let your spine move any way that feels good right now.
Explore,
Be curious.
And take the knees wide.
Sit back.
Forehead on your hands.
Big inhale,
Slow exhale.
As the heart opens,
We come to the throat chakra.
The throat chakra is sound,
Vibration.
Our creative energy.
It allows us to speak our truth.
Speak from the heart.
From here,
Let's shift.
To the side of our hip.
We'll bring our feet around,
Join the feet together.
Come into butterfly pose.
Take a big inhale.
Exhale,
Just soften forward,
Nod the chin.
Try not to pull on the feet,
Just simply soften and rest here.
We'll come all the way up.
And then just an easy cross leg position.
So.
There are two sides to every chakra,
Sometimes a little excessive and sometimes a little depleted.
Within the throat chakra,
The throat chakra,
There's an excessive quality.
When there's a lot of rambling,
A lot of talking,
But not necessarily a lot of substance to the talking.
And then there's a depletion when Um.
.
.
It's difficult to speak.
We feel very shy or we get that lump in our throat.
And so.
If there are points of excessive throat chakra,
The best practice is silence.
And if there's a little deficiency,
We want to build in some vibration.
Let's press our palms together.
And we'll chant Aum three times.
Generally we chant Aum at the beginning or the end of practice.
It clears space.
It clears all of the channels of the chakras.
In honor of the throat chakra.
I think we're okay right now.
Take a big inhale.
Wow.
Aum.
You Release your hands.
Always taking a moment after.
I mean,
Chanting.
To allow the sound to continue,
The sound that exists beyond our human ears.
Let's roll through our spine.
And then roll the other way.
Do a little pause.
Just take a moment here for yourself.
If you need to.
Place a cushion under your seat,
Feeling any discomfort in the hips or the low back.
Feel free to move to a chair.
We come to the home of the sixth chakra.
Our third eye.
Right between the brow.
We have two eyes,
Of course,
Looking out into the world.
We have one eye right in the center looking within.
Honoring our truth,
Building our intuition.
Follow your breath up and down your spine.
So truly listen.
To ourselves.
Me too.
Bring the volume down on that mental chatter.
Where is it difficult to be still?
Is it difficult to find the gaps between thoughts?
If we're not used to these practices,
It probably will be.
Just like anything,
The more.
Time or energy that we give.
Through our practice.
Easier it becomes.
The clutter is clear.
We truly have that sense of.
.
.
Deep trust and interconnection to self.
We know the past.
We know our best path.
We trust ourselves on the journey.
Lean back into your hands,
Take your feet a little bit wider.
Just let your knees rock from side to side.
Bring your right knee bent in front of you and tuck your left leg in behind.
Turn towards your knee and calm down,
Just release into the hip.
If it's okay,
Close your eyes.
As always,
Continue to breathe.
If it's comfortable,
You can stack up your fists and place your forehead on your fists.
Allow the head to be weighted on the hands.
Again,
Searching for the gaps between thoughts.
Following your breath.
Come on out.
Lean back into your hands.
Rock side to side.
Left leg in front,
Right leg tucks behind.
And.
Come down once again.
We call this deer pose in yin.
It's a version of pigeon.
Just a beautiful stretch.
Or the hat.
Of the deeper muscles of the glutes.
Again.
Create that base with your hands,
Rest your forehead.
If you like,
You can even do a little rock side to side.
Soothing ourselves.
So soothing.
Come on up.
Lean back into your hands.
Knees rock side to side.
So back to a cross-leg position,
Hands on your knees,
And again,
Roll through.
Three in one direction.
Three in the opposite direction.
Come into center.
Again,
Take a moment here.
Add a cushion to feel more comfortable.
In the chair.
And that sense of grounding through the seat.
Sit bones rooting down to the earth,
The root chakra.
Safety.
A sense of ease through the low belly,
The hips.
Sacral area.
Allowing a little flow.
Releasing stagnant energy.
Emotional well-being.
Water.
Space just above the navel.
Fire.
Sense of power,
Sense of strength.
Taking action.
To the heart.
Open.
Front and the back.
Fair game.
Sharing love,
Receiving love.
To the throat.
Hum that vibration.
Speaking our truth.
Creativity.
Our art in all forms.
Space between our brow,
Our home of intuition.
Looking within.
Establishing our sense of self.
True self.
And then we arrive.
The seventh chakra.
Just above the head.
The crown.
Wisdom.
Knowledge.
Spiritual connection.
Unity consciousness.
Silence.
Inhale from the base of the spine all the way up.
All the way back down.
All the way up.
And all the way back down.
Roll the way in.
All the way down.
Let's transition and come on to our backs.
Put the knees into your chest,
Easy rock side to side.
Right knee close,
Left leg extends.
Roll through your right ankle.
Change sides.
Roll through your left ankle.
And the other way.
Bring both knees in.
Bring both feet to your mat.
And then let the legs extend,
Shavasana,
Final relaxation.
Really coming full circle in our practice.
Now experiencing lightness,
Light energy.
Body maybe has become weightless.
Any gripping,
Any tension that you are feeling in the body.
Fades away.
Any thoughts on repeat?
Fade away.
Just you.
Here.
Let's practice.
Nothing to do,
Nowhere to be.
Surrender.
Let go.
Allow your light to shine.
Continue to follow the breath.
Subtle and soften even more.
Next layer.
Next layer.
Stay here.
Aware if you're becoming distracted,
Come back to the practice.
The body lying here on the floor.
Your energetic body.
Open.
Connected.
Take a big breath in and a slow breath out.
Big breath in.
Slow breath out.
Big breath in.
Slow breath out.
Awareness returning.
A little movement in hands and feet.
Rest the ankles.
Stretch if it feels good.
Yawn if it feels good.
I'm going to roll onto your side.
Take a moment.
Come on up.
Find your seat.
Again,
Come into that space of stillness within.
Knowledge the crown chakra.
Wisdom.
Knowledge.
Third eye chakra.
Intuition.
The throat chakra.
Cheers.
The heart.
Solar plexus.
Your strength.
Sacral.
Emotional well-being.
Root.
Stupid lady.
Grounded.
Back to your body.
Continue to experience the breath.
Take a big inhale,
Reaching up.
Hands to heart center and a moment in padma mudra once again acknowledging the lotus flower.
Always remembering where we come from.
Continuing our transformation.
Or evolution.
Towards the light.
Press the palms together,
Mind-body connection.
Always together.
Always connected.
Deep gratitude.
More practice.
Om Shanti Shanti Shanti.
Peace.
Peace.
Light within me.
I'm very excited.
Same beautiful light.
What's within you?
Thank you.
