Seven Chakra Balance

This 32 step sequence of yoga postures was designed to activate and balance the seven main energy centers of the body. Level: Beginner to Intermediate.
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1. Start in Bound Angle

yoga posture

A. With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward.

B. Close the eyes and look up at the third eye point.

C. Breathe and hold for 10-30 breaths.

Optional: practice Nadi Sodhana Pranayama.

2. Extend both legs forward into Staff Pose

yoga posture

A. Press down into the hips and palms to lift the crown up. Roll the shoulders down and back and press the chest forward.

B. Press out through the heels and gently pull the toes towards your body.

C. Breathe and hold for 1-4 breaths.

3. Bend the knees and inhale up into Crab Pose

yoga posture

A. Bring the feet flat on the floor, hip width apart, place the hands behind your hips with the finger pointed away.

B. Inhale and lift the hips up towards the ceiling by pressing into the feet and engaging the legs and buttocks. Lift the chest up by pressing down into the arms. Look up or drop the head back.

C. Breathe and hold for 2-4 breaths.

4. Lower the hips and walk the hands forward into Prayer Squat

yoga posture

A. Walk the feet wide enough apart to bring the elbows to the inside of the knees with the palms together.

B. Press the palms together to open the hips, relax the hips down and reach the crown up. Roll the shoulders down and back and press the chest towards the thumbs.

C. Breathe and hold for 3-6 breaths.

5. Exhale into Forward Bend

yoga posture

A. Bend the knees enough to hold onto the feet or ankles. Round the spine and press the head in towards the knees.

B. Press out though the heels and pull back on the toes. Relax the head, neck and shoulders.

C. Breathe and hold for 3-6 breaths.

6. Inhale up into Balancing Bear

yoga posture

A. Bend the knees to hold onto the feet with each hand, lean back and kick the heels out towards the corners of the room. Keep the shoulders down and back and the chest lifted. Stare at a point for balance.

B. Breathe and hold for 2-4 breaths.

7. Come into Table position on your hands and knees

yoga posture

A. Place the palms under the shoulders and the knees under the hips.

B. The back is flat and the gaze is between the hands.

C. Press back through the tailbone and forward through the crown of the head to lengthen the spine.

8. Inhale into Dog Tilt

yoga posture

A. Reach the tailbone up towards the ceiling by arching the spine and letting the belly drop towards the floor.

B. Press down into the palms to drop the shoulders away from the ears and look up at the ceiling.

9. Exhale into Cat Tilt

yoga posture

A. Tuck the tailbone under by rounding the spine and pulling the belly up towards the spine.

B. Press down into the palms to reach the middle of the back up towards the ceiling. Let the head hang from the neck.

10. Repeat #8 and #9 moving with the breath 3-6 times

11. Walk the hands forward into Puppy Dog

yoga posture

A. Keep the hips over the knees as you walk the hands forward to lower the forehead to the floor.

B. Let the chest and belly sink towards the floor as you reach the tailbone up.

C. Breathe and hold for 3-6 breaths.

12. Scoop the head and chest forward into Cobra

yoga pose

A. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breaths.

13. Lower the chest to the floor and inhale into Bow

yoga posture

A. Bend the knees, reach back with both hands and hold onto the outsides of the ankles. Kick the feet into the hands to lift the chest and knees off the floor.

B. Keep the knees squeezing in, the hips pressing down and the chin and chest lifting up.

C. Breathe and hold for 2-5 breaths.

14. Lower your palms to the floor and inhale into Downward Facing Dog

yoga posture

A. With the palms under your shoulders, tuck the toes under and lift your hips up and back. Let the heels drop down and let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-4 breaths.

15. Inhale and step the right foot back into High Lunge

yoga pose

A. Make sure the left knee is directly over the ankle.

B. Shoulders are down and back, chest presses forward, crown lifts up and the back leg is straight.

16. Turn the back foot out and inhale into Warrior 1

yoga posture

A. Turn the left toes slightly in towards center with the foot flat on the floor. Keep the right knee directly over the ankle into a deep lunge as you inhale the hands to the knee or up towards the ceiling.

B. Relax the shoulders down from the ears and press the chest forward.

C. Breathe and hold for 1-3 breaths.

17. Interlace the fingers behind your back and inhale into Yoga Mudra Warrior

yoga posture

A. Interlace the fingers behind your back, drawing the shoulders in as you lift the arms slightly up.

B. Open the chest and relax the shoulders. Slowly exhale forward, bringing your abdomen to the thigh or inside the thigh. Lift the arms up high and let the head relax down.

C. Breathe and hold for 2-4 breaths.

18. Exhale into Downward Facing Dog

yoga posture

A. Release the hands to the floor and step the foot back into Down Dog. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

19. Repeat # 15 through #18 on the opposite side

20. Exhale and bend the knees to the floor into Child Pose

yoga posture

A. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

21. Slide the arms forward and scoop into Sphinx

yoga pose

A. Press the forearms flat to the floor with the elbows directly under the shoulders to lift the crown up.

B. Relax the shoulders down and back to press the chest forward.

C. Breathe and hold for 2-5 breaths.

22. Exhale the palms to the floor and step back into Downward Facing Dog

yoga posture

A. Step both feet back 3-4 feet, with the heels slightly above the floor. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-4 breaths.

23. Lower the knees to the floor and and bend back into Camel

yoga pose

A. Have knees hip width apart and hands on the low back. Carefully press the hips forward and engage the thighs, buttocks and abs to support you to come into a backbend.

B. If it feels safe, lower the hands to the heels or ankles and drop the head back.

C. Breathe and hold for 2-4 breaths. With the hands on the low back, carefully roll up the spine.

24. Lower the hips to the heels into Lion Pose

yoga posture

A. Lower the hips on the heels and the palms resting on the knees.

B. As you exhale, bring the palms to the floor in front of the knees, arch the spine, look up at the ceiling, stick out the tongue and roar like a lion out of your mouth.

C. Inhale back to the starting position and repeat 2-5 times.

25. Sit up, cross the ankles and roll back into Plow

yoga posture

A. Sit up to cross the ankles, and then roll over them into a seated position. Then carefully roll back to lift the hips and spine off the floor to bring the legs over the head. Have the arms alongside of the torso or over your head.

B. Press out through the heels with the legs straight. Draw the chin slightly into your chest.

C. Breathe and hold for 2-5 breaths.

26. Lift the legs up into Half Shoulder Stand

yoga posture

A. Bend the knees to the forehead and bring the hands behind your hips with the elbows close to your sides.

B. Inhale and lift the legs straight up with the feet directly over your head.

C. Breathe and hold for 3-5 breaths. Use your arms to carefully roll the spine back to the floor.

27. Exhale into Easy Pose and use 3rd Eye Meditation

yoga posture

A. Cross the legs and rest the hands on the knees or lap.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Breathe and and use the 3rd eye meditation.

28. Come forward into Child Pose

yoga posture

A. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

29. Hold onto the heels and inhale into Rabbit

yoga posture

A. Hold onto each heel with each hand, bring the forehead against the knees and the crown against the floor.

B. Inhale and lift the hips up towards the ceiling. to round the spine. Keep holding tightly onto the heels.

C. Breathe and hold for 3-6 breaths. Exhale and release back to Child Pose.

30. Place the palms on the floor and inhale into Headstand Prep

yoga posture

A. Keep the crown of the head flat to the floor. Slide the palms back a few inches until the elbows are bent at right angles.

B. Tuck the back toes under and straighten the legs. Walk the toes in until you can carefully lift the right knee and place it on top of the right elbow. Carefully place bring the left knee to the left elbow. Let the weight of your body primarily on the crown of the head, using the arms for additional support and balance.

C. Breathe and hold for 3-6 breaths. Exhale and release back to Child Pose.

31. From Child, carefully roll onto your back into Shavasana

yoga posture

A. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

32. End in Easy Pose

yoga posture

A. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

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