Chakra Flow 3: Medium Yoga Flow To Activate Your Energy

Jeanne leads a medium level yoga flow that moves through the chakras one posture at a time, from root to crown. You start with a low lunge, then pigeon, seated twists, assisted fish over a block, cobra, butterfly forward fold and a comfortable seated pose, each paired with an area of the body and a color to imagine. You will need a block or something similar, and she offers options when a pose is uncomfortable, including sitting on the block. Move within your own comfort and range.

Transcript

We're going to start with the root chakra and focusing on the color red. For that, For this video, Actually, You will need a block or anything that looks like one. We're going to start with the low lunge. Place the left foot forward and the right foot back. You can stay on the toes behind or on the top of the foot as you prefer. Upper back straight. And you sink your hips down and you are going to feel your pelvic floor opening. Which is the goal here. Focus on that. Breathe. Imagine you're in a red light. Very good. Read two more. Think every time a bit more. And we switch. We bring the right foot forward. The left leg back. If you're in a single line like this, You're going to struggle with the balance, So make sure the right foot is on the right side of your mat and the left foot is on the left side. Even more. Sink down. So the tailbone is down and the crown is up. You can rest. Your forearm onto the thigh, Breathe. Still imagine the red and focus on the pelvic floor opening. And you can actually squeeze and activate and release. You know those. . . Little bit for exercise. For women, Usually we know what it is. But men also have a pelvic floor. Can also work on that. So basically you activate it when you. . . Try to hold or poo or pee. And when you let go, It's like you could poo or pee. This is the muscle in between. The anus and either the vulva or the. . . Testicles for the men. So this is that muscle that we activate and release. Activate, Release and breathe. Second, We're going to do. . . Pigeon pose for sacral chakra. Just below the navel. We're going to place the right? Put like this. Right foot is on the left side of the mat and right knee is on the right side of the mat. Back leg goes back and maybe you need to place a block behind the right hip. Maybe not, But both hips should float. And from here. . . You can. Come onto your forearms. Or maybe you use the block like this. So you rest the forehead and you try to think. Of that. Area below the navel and the color orange. Relax. The upper body, The face. Very good. Simply bring the back leg a bit forward and then you can free the front leg. Shake a bit if needed. In place the left leg. Or like this so left knee on the left side Left foot on the right side, Bring the back leg back. I'll show you that side. You can place the block like this. And sit on it. If your hip is too high, You use that level. This is easier. Need so I prefer to put it on my forehead. And inhale, Lengthen the spine. Exhale, Come down. Adjust your body into the posture. Relax and let go of what can let go Allow the hips to sink and feel that point below. That region below the navel. Imagine orange. Light bath. Very good. Very good. Keep breathing. Come back up slowly. Bring the back leg. Forward. And, Back. We're going to come into hero pose. I'm going to tie my hair. Come on your knees. I'm going to twist. If it's not comfortable for your toes, You can always come like this. And if you feel like this is not comfortable, Like that or like this, Okay? But I'll demonstrate like that. We're going to do a set of twists. You want to twist around the spine. It's important the spine is straight. Same as before, You tilt the pelvis forward, So navel up, Tailbone down. And from there we twist to the right first left hand on the outside of the thigh and I press that like this. I can send the left shoulder to the right. Right hand comes either on the block like this Like that. If it's more comfortable but avoid like this because like this you see my right shoulder comes up. So that we want to avoid. And if you don't have a block you can also catch the your clothes around the left hip. The belt of your leggings, Whatever. And you twist and you look behind and you hold. Excel. This is for solar plexus chakra. So it's a yellow light. At the level of your stomach. Look further behind. Allow this region to twist and to be pressed. And squeezed and released. Very good. Slowly release and come back. Feel the difference between left and right. And let's move to the other side, The other way. So right hand on the outside, You see I really press my full hand active onto the thigh, Left hand behind. Sorry, It's good for digestion to twist, So words is coming back. Although my left knee is far, But. Try to bring that shoulder down. So maybe here I can do like this. And spine is straight and you twist around the spine. Press, Look behind, Exhale. Bring the left shoulder behind and left shoulder behind. As if it could come forward. You shins and feet into the floor. And you see on the Excel, The diaphragm comes up. So I can really twist around that area and I activate the chakra. YOLO always. And slowly come down. Okay, Then we're going to do assisted fish. Using the block. You're going to place it at the level of your shoulder blades. I usually see it way too low, So make sure it's. . . When you hold it like this, It's below the neck, But still it's in your back. And use the higher length of the block and you lay down on it. And then the crown of the head goes towards the floor. Things off. I need to redo it. Okay. Placing the block against your back and then lying on it allows you to make sure that you're centered. Then arms up. And open to the side So now we are at the level of the heart chakra, Because the block is below. The heart, It's why the chest and the heart region opens up. Opening the arms like this increases this openness. Breathe through the green light. You see, Even my elbows don't touch the floor, But it's fine. My hands are relaxed. I'm not tensed in my shoulders and my arms. Everything is fine. It's half I focus on opening my heart. It's probably one of my favorite postures for heart beating. So to come out, It's better to roll to the side like this. And then you can remove the block safely. And you roll back onto the back. The next posture is going to be about the throat and we're going to do cobra. On your belly this time. You're going to place your hands underneath the shoulders and the elbows close to the body. Top of the feet on the floor, You look first down, So the nose is just touching the floor, And you try to keep your neck long. And you press into the floor. Until Your arms are almost straight. If you can completely straighten them, Good. Don't lock them like this. This is too much. You should keep some distance. A bit of softness in your hair. Look forward and slightly up. To work on the throat area because this is the throat chakra activation. Color is light blue. Make sure your neck is long and you don't twist. Oh. Create. Use less tension in your shoulders. More openness. Light blue. Three. And slowly come down Come back into the sitting position. If you want to sit on a block, It's gonna be easier. I'll show you it is possible. We're going to do a butterfly. Soles of the feet together, Knees open. Even if the knees don't touch the floor, Of course, It doesn't matter. And we're going to fold forward. And focus on that third eye chakra here in between the eyebrows And you can let go of the hands. Forward as far as you can. Your body can. And focus on the energy going in that area. Maybe if it's not comfortable sitting on the block, You can use the block. If you have another block, Like this And gradually you're going to end up putting your forehead onto the block. Color is indigo. Slowly come back up. Last posture is lotus. So of course, It's not available to everyone. It's not even available for me. I can only do half of it. So I can put one leg like this and sit and stay like that. I can put the other one. Like that. It's a bit more complicated, But doable. Yet, If I try to put This one like this, I don't hold it for long and it's not comfortable. I prefer to be completely honest with you. I'm going to sit. On that. Black. And find a comfortable position. So cross my legs. If you can do Lotus is good for you, Feel free to do. If you just want to sit cross-legged, It's fine as well. And we're going to breathe. It's a kind of meditation posture, Of course, Right? Um, That's what asana means. It's sitting. And feeling good, Basically. And the goal of all the postures in yoga is to actually be able to sit. Without pain. And focus on other things, Meditate, And the ultimate goal is to attain Moksha or Samadhi. So it's like nirvana and bliss. So this is the posture that is most known, And yet people think you need to be flexible, You need to be acrobatic to do yoga. No, You just need to sit and be comfortable sitting. Any posture, By the way, Is attained. When you can stay in it and be comfortable. Anyway, So this is my version of Lotus, At least. And let's breathe a bit into it, Focusing on the crown chakra. Imagine the energy flowing. And spiraling at the top of your head. Feel tall. You're doing great. Try to have this inner smile. It's not like you need to smile like big time, Just smile. Smile for yourself. When you remember good things. You can remember each posture we did. From root to crown. You can take that time to enjoy the balance within your body. The harmony. That is resonating in your body, I hope.