Chakra Flow 5: Intermediate To Advanced Yoga Sequence

An intermediate to advanced chakra flow that moves from the root to the crown. Jeanne pairs each chakra with a posture and a colour to focus on: a Wide-Legged Forward Fold, Warrior One, Extended Side Angle, Dancer Pose, Shoulder Stand, Plank, and Rabbit Pose. She says complete beginners may find it too much and suggests practising in front of a mirror to refine your alignment. Move within your own comfort and range.

Transcript

This one is what I call intermediate to advanced. So yeah, If you're a complete beginner, Maybe it's not going to be your cup of tea. We start with. . . Root chakra. Visualize red collar. Open your feet as wide as you can. Very important. Feel here the adductors being stretched out. Hands on the hips. Smile, Relax the shoulders, Lengthen the neck, And fall forward 90 degrees. Good. You can place your hands down. And try to start feeling this area here, The pelvic floor. So it's between your genitals and the anus. And if you need to open a bit more. Just do that. Breathe. Keep pressing on the outside of the feet. Tilt your pelvis back and forward and back and forward. Maybe you can do some circles. Good. So this is Moola chakra. Then come back, Heel toes, Heel toes. And then we move to warrior 1 warrior 1 is like high lunge but the back foot is like 40 degrees behind like this. And hips and shoulders facing forward, Front knee bent, And you lift up your arms and you do a nice warrior one. Keep pressing on the outside of your back foot. To protect your knee. Lengthen your back, Your neck. And try to visualize this spot here, Or this region. Orange color below the navel. And you open that. And you squeeze, And you open. You activate and you release. Okay. Hands down, Change leg. If you barely open your feet, It's going to look like this. And you see? It's not so nice, So really. Bring the back foot as far as you can behind Place the right heel down and. . . Lift up. And then bend the knees, Hips and shoulders forward. Keep pressing the. . . Outside of the back foot. Very good. Breathe. A bit more. Don't let go. We're still in the orange in this region below the navel. Let me try to lengthen. Stretch and then squeeze. And come back down Hands down, Both feet back. Just need to put my. . . Suck. Bye. Let me just remove. . . I have a better grip on my mat. Next is solar plexus. So solar plexus is closer to the sternum than the navel, Here. So it's in the abdominal region, Right? The stomach. Open the right foot like this This foot is slightly inward. Hips and shoulders, Parallel. To the length of the month. Arms to the side, This is like the beginning of triangle, Right? You bend The right knee. Without losing control. This is yellow, Right? And we're going to place first the right elbow on the thigh and then the left arm like this. But you see, Extended side angle is more like that. So you really need to bring the hips down and make a nice line from the outside of your left foot to the fingertips of your left hand. And if you feel like it, You can even place the right hand down. Yellow yellow it is. You don't place much weight on that hand down, Right? And come back. Change side. Open the left, Close the right. Tilt shoulders. And hips. Facing. Screen, Arms to the side, You see it looks like a perfect starfish and then Bend the left knee. Without dropping the right hip. Left shoulder, Left elbow down on the thigh, Right arm up. And here it's easier, Right? Bring the hips down. Keep the neck long. And if you feel like it, You bring it. If you can practice in front of a mirror and correct the line of your body. This is where you're going to feel a difference. Also, This is easier to do this. What I'm asking you is rather that. So there's an imaginary world behind it. It's called extended side angle. And this is yellow color solar plexus. Good. Come back. Take a breath. Next one we're going to do, Dancer. So. . . It's Shiva dancing or dancer. We are going to balance on one foot. Yes, This is not easy, But you can do it. I'll start with my left foot, So I catch the right hand. We are working on the heart chakra, So chest region, Green color. We are going to lift the knee and lift the foot. You can place your hand either outside the foot or inside. As you prefer. And lift the foot trying not to balance on the wall and you place your arm like this forward very gracefully. If the knee opens, It's not going to be the same. Because I took at the same time both hips are down. And you go forward with the upper body to balance out. The change of weight in your body. And the arm as well. Is helping you to balance. I don't know why I can't do it today so well. It happens. Maybe the other side is going to be better. For balance, I repeat. It's spread your toes, Strong leg. And then the gaze should be. . . Fix. Okay, Let's try the other side, Still focusing on the. . . Heart region, Green light. Well, I don't go as high in it. And more balanced. Spoke too fast. Maybe hit the pause button if you want to keep on practicing a bit. Otherwise, We're moving on to the next. Posture. For this time the throat chakra. And this is light blue color. So we go on our backs, As you can see. And we're going to do shoulder stands. Shoulders. It's very interesting because most people do that. Yes, I mean shoulder stand. Oh, Yes. This is very hard. No, No. This is not shoulder stand. Shoulder stand is actually to stand on your shoulders. We start like this? Yes, Okay. Can be a bridge to help you put yourself into the position. Then the back should be straight and then the legs are straight as well. So you keep pressing the hands. On the back. To bring the legs straight. Don't turn your head like me. But the ultimate shoulder stand. You actually like that. I was not able to hold it so well because I'm a bit out of breath because of all the talking I do. But try it. Yeah, It's a good way to. . . Push a bit further your practice. Actually, When you look at all the books, About yoga and how they present the postures, Shoulder stand is not the easy, In French we call it candle. Because it looks like a candle. This is really a shoulder slam that you should try. So that was for throat, Light blue color. Next, We are going to do a plank. Yes, And focus on the third eye with indigo color. I'm going to place the microphone like this to prevent from. . . Nice plank. Same, If you can look at yourself in the mirror it's good. Breathe through the posture. Visualize. Bean. Energy here. You can even close your eyes. And try to, Like you're looking, Inside with your eyes and it makes your eyes get crossed. It's a bit of a weird feeling, But. . . Try that, Focus on this. Indigo color. Don't lift your bum too much. And relax. Last but not least, We're going to work on the crown checkbox. She's here on the top. Up there. When we do a shoulder stand, We know exactly where it is. But this is not for today shoulder stand today. We're going to do rabbit pose So you stay on your knees, Come on your toes, Grab your. . . Heels or ankles. Like this. You're going to place the top of the head on the floor, Close to your knees. Keep your feet close to each other. And you pull your. . . Bum away from your feet. So it's putting on your arms. Kind of a nice feeling. Except that you feel like you're a huge ball. Ram Chakra. Purple color. And slowly release. And come back.