Are you ready to release the past,
Reconnect with your feelings,
And open yourself to hope,
Trust,
And love?
And the possibility of joy.
This gentle recovery yoga practice,
Inspired by step two in the sacral chakra,
Is a sequence of mindful movement to soften emotional tension,
Welcome change,
And open yourself to the belief that a power greater than ourselves can guide us toward healing.
Find a comfortable seat on your mat.
With an open heart.
And a willingness to believe.
Relax into your breath and close your eyes.
Begin to let go of guilt and shame.
Make space for joy.
Allow yourself to trust that a new way of living is possible.
Step two,
Hope and trust.
The color is orange.
Emotions and themes are joy,
Creativity,
Connection,
Desire,
Emotional expression,
Guilt,
And shame.
Connection to step two.
We came to believe that a power greater than ourselves can restore us to sanity.
This sacral chakra invites you to reconnect with your feelings,
Become open to change,
And allow hope,
Trust,
And the possibility of joy to return to your life now.
Set that intention.
Of the hope and the joy that you're seeking.
Take a deep inhale.
And exhale out of the mouth.
Gently move your way into tabletop.
We'll begin with Cat-Cow in our movement by inhaling into Cow.
And when you're ready,
Exhaling into cat.
Let your breath guide you.
And close your eyes and go deep within.
And when you're ready,
Come to a neutral spine.
And sit back,
Work your way into child's pose.
And take the full expression of child's pose that works for your body.
Your mind and your spirit today.
In your child's pose.
Release and let go.
Surrender.
Let go of the past.
Relax the tension in your neck and your shoulders.
You're opening your heart to receive the joy that you deserve.
And yes,
You do deserve joy.
Take a deep inhale.
And exhale out of the mouth.
Begin to release.
Walk your hands back towards your knees,
Lifting the head,
The neck,
And the shoulders one vertebrae at a time.
Come on to your sit bones.
Bring the soles of the feet together into this lovely butterfly pose.
Anchor your sit bones into the earth beneath you.
Can you close down your eyes as you take a deep inhale?
And as you tuck your chin into your chest and exhale coming forward.
Releasing into this butterfly pose.
Relax into the breath.
Take a deep inhale.
Exhale out of the mouth Gently release,
Tucking the chin to the chest and rolling up one vertebrae at a time,
Coming to a straight spine.
And extend your legs out.
Into a wide leg.
Forward fold beginning with a straight back.
Take a deep inhale.
And as you exhale,
Fold forward,
Releasing down.
Letting go.
Relaxing into the pose.
Relaxing into the breath.
When you're ready,
Take a deep inhale.
Exhale everything out of the mouth.
Tuck the chin to the chest,
Rolling up one vertebrae at a time,
Coming to a straight spine.
And roll down onto your mat.
Bring your knees into your chest.
Hug the knees in.
Maybe a little rock on the lower back.
And when you're ready,
Bring both soles of the feet to the earth.
Cross the left ankle across the right.
You can stay here in this reclined figure four.
Listen to your body intuition if it feels more comfortable to take hold of the back of the right thigh or the front of the right shin.
Whatever works for you.
And you can stay in stillness or you can rock a little bit.
Massaging the sacrum where this sacral chakra is.
The back of the sacral chakra.
Just relax.
Eyes are closed.
Released into the breath.
And gently bring the right foot to the earth.
Keep the left ankle on top of the right as you twist open towards the right.
Coming into this reclined figure four supine twist.
Enjoying that gentle stretch in the lower back.
Relax into the breath.
On the next inhale,
Gently come back to center.
Bring both knees into the chest.
Maybe a little rock from side to side massaging the lower back.
And when you're ready,
Bring the soles of the feet to the earth,
Taking the right ankle over the top of the left knee.
Pick your modification of reclined figure four.
And gently moving into it.
And relax into the breath.
When you're ready,
Drop.
Your legs over towards the left.
Staying in that figure four position.
Stretching.
The lower back,
The spine.
And the hip.
Releasing and letting go of the past.
And then gently come back to center.
Hug the knees into the chest.
Massage the lower back with a little rock from side to side.
When you're ready.
Release into your Shavasana.
Your relaxation pose.
And this is where I'm going to leave you.
Giving you the place and the space to spend as much time here as your spirit calls to.
Relax into the body.
Let the mind be free.
Allow your heart to fill with joy.
As you release.
To let go.
To receive.
