The Root, Sacral and Solar Plexus chakras are uniquely linked together in that they focus on self. The root chakra is associated with your sense of support, nourishment, your safety and basic support system. The sacral chakra is all about flow - creativity and sensuality - and relates to your relationships and connections. The solar plexus chakra is associated with your sense of personal power or self.
In this practice we focus on these three lower body chakras using mantra, breath, and mindfulness to clear any blockages, release energy flow and bring balance.
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Meditation (2-5 minutes): Come into whatever seated position you like best taking your hands into your lap, right palm cupped in your left with thumbs overlapped. Sit up tall and begin to arrive. Notice your breath and smooth it out, allowing the exhale to lengthen. Take these first few moments to set your intention for your practice.
Hold: 2-5 minutes +
Lie down and bring the bottom of the feet together. Allow the shoulders and upper back to fully release and open. When/if you feel ready take your arms up overhead or out to sides (even interlacing them if comfortable). To come out - stretch your legs out straight for 5-10 breaths.
Hold: 1-3 mins/side
Sit up with sitting bones stable on the floor or a folded blanket. Bring both feet together, knees wide to sides. Take your right leg and turn it out to the side, keeping the foot flexed. Take it back behind you as far you feel comfortable, knee bent (remember the 2/3 of your max idea). Tuck the left heel into the groin (if comfortable). Take one hand to the inside of your legs and the other to the outside of your left leg. Sit up tall and breathe into the legs. This pose seems so simple but pay attention to releasing muscle engagement in the thighs and hips. Try to keep your abdomen in the middle and not leaning over and both hips on the floor (use blanket if necessary). To come out, bring feet back together and flutter knees up and down for 5-10 breaths. Continue to second side.
Melting Heart Pose
Hold: 2-5 mins
Come onto hands and knees (blanket underneath for comfort if needed). Begin to drop your belly down towards the floor keeping hips directly over knees. Start to walk your hands out in front of you (wide if that opens your shoulders more) and drop your chest and forehead to the floor (or a block). If it feels okay, you can take chin to floor - remember 2/3 of your max pose. Breathe deeply into the spine and chest (engage navel if this is too much on your lower back). To come out, engage your core and begin to lift, walking your hands back towards your knees. Take Downward Facing Dog for 5-8 breaths - bending one knee and the other.
Winged Dragon Pose
Hold: 2-5 mins per side
Place a folded blanket or towel under your back knee and step your opposite foot forward keeping the foot inline with the knee. Take both hands to the inside of the leg. Walk your bent knee foot to the side about 2", turn the toes out slightly and allow the knee to roll out - taking the outside edge of your foot to the floor. This is a deep hip opening so be patient, breathe through it and know that no pose lasts forever! To come out, bring outside foot in line with hip and foot flat to the floor. Walk hands back and return to Downward Facing Dog or Child's Pose for 5-8 breaths. Before doing second side, take 1/2 Saddle Pose FF below.
Half Saddle Forward Fold (Ardha Virasana FF)
Hold: 2-5 minutes/side
Tuck a block or blanket (from last pose which was under knees) under your left outstretched leg (or sit on floor). Take your right leg and bend it back, keeping the right heel near the right hip. Use your thumb to gently slide the calf muscle back and out to give the knee space to fold. Prop yourself up as high as you need here. Sit upright for a few breaths and then, gently begin to fold forward. Release. Forget what you think this pose should look like or how far you get to the floor. Just breathe and surrender to gravity. As time goes by, you may find yourself coming closer to the floor but don't push yourself. Allow this to happen. To come out, gently lean over to the left side and slide the right leg out straight. Bounce the knees, wiggle the toes and massage the legs for 5-8 breaths before continuing to the other side taking the dragons on the other side.
Supine Windshield Wiper Twist
Hold: 2-5 minutes/side
Come onto your back. Walk your feet as wide as your mat and allow the knees to drop over to the left side. Turn your head to the right and take your arms out wide. Allow gravity to pull the knees to the ground and slowly release lower back tension. You can take the left heel onto the right thigh for a deeper pose. Come back to center and switch sides.
Hold: 5-10 minutes
Come onto your back. Allow the heels to settle out to the corners of the mat, slide your shoulder blades underneath your body, and take your hands out to the sides, palms up. Take some deep breaths, coming back to the 3 part breath - first in the belly, then in the chest and finally the collarbones - and extend the exhale even longer. Allow yourself to sigh a few times and let it all go! Take a 6 count inhale, 6 count exhale, 6 count hold at the bottom of the exhale for 3-5 rounds. Focus on your breath and let go.
I have been "playing" and experimenting with yoga, aromatherapy and healthy living since my late teens - researching, testing, reading, investigating, and learning anything that would make my life - and the lives around me - better naturally.
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