Chakra Yoga Sequence
This Chakra Yoga Sequence is designed to open and energize your chakras. The chakras are your body’s energy centers, and when they are open and flowing freely, you experience optimal health and well-being.
The sequence begins with some simple warm-ups to get your body moving and your energy flowing. Then we move on to the chakras, starting with the root chakra and working our way up to the crown chakra.
Each chakra is associated with specific physical, emotional, and spiritual qualities. When you open and energize your chakras, you can experience these qualities more fully in your life.
So let’s get started!
Warm-Up
Start by standing tall with your feet hip-width apart. Take a deep breath in and as you exhale, hinge at the waist and fold forward, reaching your hands toward the floor.
Take a few deep breaths here, allowing your body to relax and open. Then slowly rise back to standing and repeat a few times.
This simple warm-up gets your body moving and your energy flowing. It also helps to open your hips and stretch your back.
Chakra 1: The Root Chakra
The root chakra is located at the base of your spine, and it is associated with physical grounding and stability.
When this chakra is open and flowing freely, you experience a sense of physical grounding and stability. You feel connected to the earth, and you are able to manifest your desires in the physical world.
To open and energize your root chakra, begin by standing with your feet hip-width apart. Take a deep breath in and as you exhale, hinge at the waist and fold forward, reaching your hands toward the floor.
Stay here for a few deep breaths, allowing the energy of the root chakra to flow through you. Then slowly rise back to standing and repeat a few times.
Chakra 2: The Sacral Chakra
The sacral chakra is located in the lower abdomen, and it is associated with physical and emotional creativity.
When this chakra is open and flowing freely, you experience physical and emotional creativity. You are able to express yourself freely and creatively, and you feel connected to your emotions and your intuition.
To open and energize your sacral chakra, begin by standing with your feet hip-width apart. Take a deep breath in and as you exhale, hinge at the waist and fold forward, reaching your hands toward the floor.
Stay here for a few deep breaths, allowing the energy of the sacral chakra to flow through you. Then slowly rise back to standing and repeat a few times.
Chakra 3: The Solar Plexus Chakra
The solar plexus chakra is located in the upper abdomen, and it is associated with physical and emotional power.
When this chakra is open and flowing freely, you experience physical and emotional power. You feel confident and in control of your life, and you are able to stand up for yourself and your beliefs.
To open and energize your solar plexus chakra, begin by standing with your feet hip-width apart. Take a deep breath in and as you exhale, hinge at the waist and fold forward, reaching your hands toward the floor.
Stay here for a few deep breaths, allowing the energy of the solar plexus chakra to flow through you. Then slowly rise back to standing and repeat a few times.
Chakra 4: The Heart Chakra
The heart chakra is located in the center of the chest, and it is associated with physical and emotional love.
When this chakra is open and flowing freely, you experience physical and emotional love. You are able to give and receive love freely, and you feel connected to others.
To open and energize your heart chakra, begin by standing with your feet hip-width apart. Take a deep breath in and as you exhale, hinge at the waist and fold forward, reaching your hands toward the floor.
Stay here for a few deep breaths, allowing the energy of the heart chakra to flow through you. Then slowly rise back to standing and repeat a few times.
Chakra 5: The Throat Chakra
The throat chakra is located in the throat, and it is associated with physical and emotional communication.
When this chakra is open and flowing freely, you experience physical and emotional communication. You are able to express yourself freely and openly, and you feel connected to your voice and your truth.
To open and energize your throat chakra, begin by standing with your feet hip-width apart. Take a deep breath in and as you exhale, hinge at the waist and fold forward, reaching your hands toward the floor.
Stay here for a few deep breaths, allowing the energy of the throat chakra to flow through you. Then slowly rise back to standing and repeat a few times.
Chakra 6: The Third Eye Chakra
The third eye chakra is located in the center of the forehead, and it is associated with physical and emotional intuition.
When this chakra is open and flowing freely, you experience physical and emotional intuition. You are able to see the world clearly, and you trust your intuition and your inner guidance.
To open and energize your third eye chakra, begin by standing with your feet hip-width apart. Take a deep breath in and as you exhale, hinge at the waist and fold forward, reaching your hands toward the floor.
Stay here for a few deep breaths, allowing the energy of the third eye chakra to flow through you. Then slowly rise back to standing and repeat a few times.
Chakra 7: The Crown Chakra
The crown chakra is located at the top of the head, and it is associated with physical and spiritual enlightenment.
When this chakra is open and flowing freely, you experience physical and spiritual enlightenment. You are able to see the world and yourself clearly, and you experience a sense of oneness with the universe.
To open and energize your crown chakra, begin by standing with your feet hip-width apart. Take a deep breath in and as you exhale, hinge at the waist and fold forward, reaching your hands toward the floor.
Stay here for a few deep breaths, allowing the energy of the crown chakra to flow through you. Then slowly rise back to standing and repeat a few times.
When you finish the sequence, take a few minutes to relax and reflect on how the chakras felt for you. Notice any physical, emotional, or spiritual changes that may have occurred.
Enjoy!
Digestive Yoga Sequence
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1. Sit comfortably with a tall spine and feet flat on the ground. Take a few deep breaths in and out through your nose.
2. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at your hips. Try to keep your spine long as you fold.
3. Allow your head to hang down, and take a few deep breaths here.
4. On an inhale, slowly rise back up to a standing position.
5. Repeat steps 2-4 a few more times.
This short sequence is a great way to start your day, or to help you relax and rejuvenate after a long day. The poses help to stimulate the digestive system and increase circulation. They are also great for stretching the back and hamstrings.
Core Power Hot Yoga Sequence
The following sequence is designed to work your entire body and is a great way to start your day or to end a workout. You will need a yoga mat and a towel.
1. Sun Salutations (Surya Namaskar A)
2. Half Camel (Ardha Ustrasana)
3. Half Camel Variation
4. Low Lunge (Anjaneyasana)
5. Low Lunge with Twist (Anjaneyasana variation)
6. Triangle Pose (Trikonasana)
7. Triangle Pose Variation
8. Extended Triangle Pose (Utthita Trikonasana)
9. King Pigeon Pose (Eka Pada Rajakapotasana)
10. Cobbler’s Pose (Baddha Konasana)
11. Seated Forward Bend (Paschimottanasana)
12. Half Camel (Ardha Ustrasana)
13. Child’s Pose (Balasana)
14. Happy Baby Pose (Ananda Balasana)
15. Corpse Pose (Savasana)
Sun Salutations (Surya Namaskar A)
The Sun Salutation (Surya Namaskar) is a sequence of 12 poses that is designed to warm up your body and get your energy flowing. It is a great way to start your yoga practice or to warm up your body before a workout.
To do the Sun Salutation, start in Mountain Pose (Tadasana). Inhale and raise your arms overhead, palms together. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and step or jump your feet back to plank pose. Exhale and lower your body to the floor. Inhale and press up to Cobra Pose (Bhujangasana). Exhale and step or jump your feet back to plank pose. Inhale and lower your body to the floor. Exhale and press up to Downward-Facing Dog Pose (Adho Mukha Svanasana). Hold for 5-10 breaths.
From Downward-Facing Dog, inhale and step or jump your feet forward to Mountain Pose. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and raise your arms overhead, palms together. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and step or jump your feet back to plank pose. Exhale and lower your body to the floor. Inhale and press up to Cobra Pose. Exhale and step or jump your feet back to plank pose. Inhale and lower your body to the floor. Exhale and press up to Downward-Facing Dog Pose. Hold for 5-10 breaths.
From Downward-Facing Dog, inhale and step or jump your feet forward to Mountain Pose. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and raise your arms overhead, palms together. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and step or jump your feet back to plank pose. Exhale and lower your body to the floor. Inhale and press up to Cobra Pose. Exhale and step or jump your feet back to plank pose. Inhale and lower your body to the floor. Exhale and press up to Downward-Facing Dog Pose. Hold for 5-10 breaths.
From Downward-Facing Dog, inhale and step or jump your feet forward to Mountain Pose. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and raise your arms overhead, palms together. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and step or jump your feet back to plank pose. Exhale and lower your body to the floor. Inhale and press up to Cobra Pose. Exhale and step or jump your feet back to plank pose. Inhale and lower your body to the floor. Exhale and press up to Downward-Facing Dog Pose. Hold for 5-10 breaths.
From Downward-Facing Dog, inhale and step or jump your feet forward to Mountain Pose. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and raise your arms overhead, palms together. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and step or jump your feet back to plank pose. Exhale and lower your body to the floor. Inhale and press up to Cobra Pose. Exhale and step or jump your feet back to plank pose. Inhale and lower your body to the floor. Exhale and press up to Downward-Facing Dog Pose. Hold for 5-10 breaths.
From Downward-Facing Dog, inhale and step or jump your feet forward to Mountain Pose. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and raise your arms overhead, palms together. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and step or jump your feet back to plank pose. Exhale and lower your body to the floor. Inhale and press up to Cobra Pose. Exhale and step or jump your feet back to plank pose. Inhale and lower your body to the floor. Exhale and press up to Downward-Facing Dog Pose. Hold for 5-10 breaths.
From Downward-Facing Dog, inhale and step or jump your feet forward to Mountain Pose. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and raise your arms overhead, palms together. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and step or jump your feet back to plank pose. Exhale and lower your body to the floor. Inhale and press up to Cobra Pose. Exhale and step or jump your feet back to plank pose. Inhale and lower your body to the floor. Exhale and press up to Downward-Facing Dog Pose. Hold for 5-10 breaths.
Sun Salutations (Surya Namaskar A)
The Sun Salutation (Surya Namaskar) is a sequence of 12 poses that is designed to warm up your body and get your energy flowing. It is a great way to start your yoga practice or to warm up your body before a workout.
To do the Sun Salutation, start in Mountain Pose (Tadasana). Inhale and raise your arms overhead, palms together. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and step or jump your feet back to plank pose. Exhale and lower your body to the floor. Inhale and press up to Cobra Pose (Bhujangasana). Exhale and step or jump your feet back to plank pose. Inhale and lower your body to the floor. Exhale and press up to Downward-Facing Dog Pose (Adho Mukha Svanasana). Hold for 5-10 breaths.
From Downward-Facing Dog, inhale and step or jump your feet forward to Mountain Pose. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and raise your arms overhead, palms together. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and step or jump your feet back to plank pose. Exhale and lower your body to the floor. Inhale and press up to Cobra Pose. Exhale and step or jump your feet back to plank pose. Inhale and lower your body to the floor. Exhale and press up to Downward-Facing Dog Pose. Hold for 5-10 breaths.
From Downward-Facing Dog, inhale and step or jump your feet forward to Mountain Pose. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and raise your arms overhead, palms together. Exhale and fold forward, bringing your hands to the floor or to your shins. Inhale and step or jump your feet back to plank pose. Exhale and lower your body to the floor. Inhale and press up to Cobra Pose. Exhale and step or jump your feet back to plank pose. Inhale and lower your body to the floor.
Creativity Yoga Sequence
Creativity is a vital component of our lives. We need it to generate new ideas, solve problems and express ourselves. But what if we could get even more creative? What if we could tap in to an even greater source of creativity?
The answer is yoga.
Yes, that’s right, yoga can help us become more creative. The practice of yoga helps us to connect with our inner selves, and when we are in touch with our inner selves, we are able to access our creative potential.
The yoga sequence below is designed to help you tap in to your creative potential and unleash your inner creativity.
1. Start by standing in Tadasana (Mountain Pose).
2. Inhale and raise your arms overhead, stretching your spine upward.
3. Exhale and fold forward, hinging at the waist.
4. Inhale and raise your torso back to standing, then exhale and fold forward again.
5. Continue folding forward and back for a total of 5-10 breaths.
6. When you’re finished, stand in Tadasana again.
This sequence helps to open up the spine and increase the flow of blood and energy to the brain. It also helps to calm the mind and create a sense of focus and concentration.
So next time you need a little creativity boost, give this yoga sequence a try. You may be surprised at how effective it is!
Fall Equinox Yoga Sequence 2017
The fall equinox is a time of change and transformation. As the days grow shorter and the nights grow longer, we enter into a time of introspection and reflection. It’s a time to prepare for the winter ahead, and to gather our strength for the challenges that await us.
The fall equinox is also a time of balance. Day and night are equal, and the sun is in the middle of the sky. This is a time to find equilibrium in our lives, to find a balance between the light and the dark, the yin and the yang.
The fall equinox is a time to honor the harvest, to celebrate the fruits of our labor. It’s a time to give thanks for all that we have, and to prepare for all that is to come.
To celebrate the fall equinox, here is a yoga sequence to help you find balance and equilibrium in your life.
1. Sun Salutations
Start your yoga practice with a few rounds of sun salutations. This invigorating sequence will help to energize your body and get your day started on the right foot.
2. Camel Pose
Camel pose is a deep backbend that opens the chest and stretches the entire front of the body. It’s a great pose to help you find balance and equilibrium in your life.
3. Child’s Pose
Child’s pose is a restorative pose that relaxes the body and mind. It’s a great pose to do in the morning or evening, or anytime you need to take a few moments to relax and rejuvenate.
4. Downward-Facing Dog
Downward-facing dog is a classic yoga pose that stretches the entire body. It’s a great pose to do in the morning to energize your body and get your day started.
5. Bridge Pose
Bridge pose is a deep backbend that opens the chest and stretches the entire front of the body. It’s a great pose to help you find balance and equilibrium in your life.
6. Warrior I Pose
Warrior I pose is a powerful pose that strengthens the body and mind. It’s a great pose to do in the morning or evening, or anytime you need to find your inner strength.
7. Triangle Pose
Triangle pose is a deep hip opener that stretches the entire side of the body. It’s a great pose to do in the morning or evening, or anytime you need to open your hips and stretch your body.
8. Corpse Pose
Corpse pose is a relaxation pose that allows you to rest and rejuvenate your body and mind. It’s a great pose to do in the morning or evening, or anytime you need to take a few moments to relax and rejuvenate.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
