Sahasrara Chakra Yoga Flow | With Guided Meditation to connect with your Higher Consciousness

Transcript

hello yogis I hope everyone is having a blessed day wherever you are tuning in from in the world today is our final stop in our journey through the chakra system series and this is our sahasrara chakra otherwise known as our Crown chakra so let's start our practice lying down on our backs bring your feet so that they are grounded just below the sit bone and we'll Begin by opening up the hips by releasing your knees each side of the mat of course there aren't that many poses that truly connect us with our crown so with our main sequence our focus is going to be on moving the energy from the ground up to represent Transcendence with the higher power and then also moving the energy back down again to represent what we gain from our Crown chakra which are things like Universal Consciousness wisdom and also self-knowledge as well so let's get into our main sequence you straighten your legs out in front of you your arms can come up and overhead to find a full body stretch pointing into your toes really stretch with the fingertips and on your exhale Bend into your knees curl yourself into a tiny ball bring all that energy inwards forehead to knees and as you release we're going to bring the hands behind the knees and start to rock back and forth finding the momentum to hold yourself in a seated position and come to your forward fold you could just take a clasp of opposite elbow maybe a little sway side to side our main affirmation today is to know and to learn so if you feel yourself drifting away from practice at any moment bring yourself back to this to know and to learn and let's root to rise ground into the feet roll the spine come all the way up to your standing position Palms touch overhead exhale Swan Dive forward fold inhale brings you up halfway exhale ground into the hands and just step back to your high plank and you can lower your knees down untuck your toes and lower your chest all the way down onto your mat on your in-breath lift the chest find your cobra shoulders pull back onto your spine heart is shining through and now just come to the back of your mat into a kneeling position and we're going to clasp our hands behind our back but leaving the pointer and the thumb out and we're going to take a rabbit pose so the crown of the head comes onto the mat in front of your knees and you push your hips up towards the sky pull your arms away from the back body feel that stretch down the back of the neck and the spine and as you exhale release coming back to your kneading position you bring your hands now behind you you can lift your knees feel a slight stretch at the top of the feet you can take a Little Rock backwards and forwards it doesn't matter if your knees are lifted only a centimeter and now let's make our way to our all fours position hands underneath Shoulders Knees under hips tuck the toes push the hips back downward facing dog so our first down dog of our practice so take a moment pedal out the feet pushing one heel into the mat and then the other now ground into your left foot to lift the right leg up towards the sky and take a Bend into the leg and knee comes towards the chest so you can step your right foot between the hands low lunge on your in-breath lift the chest and the arms and then we'll clasp our hands behind our back Palms touch and as you exhale begin to lower the chest towards the mat your right shoulder is in alignment with your right knee Palms pull away from the back body and you can spin your left foot flat to the floor bring your chest back up as you straighten into your right leg your hips are now Square to the long edge of your mat and we'll find Triangle pose so pushing the left hip back right arm forward and then release the right fingertips down towards the mat I encourage you to use a block here if it's not accessible to have your right fingertips on the Earth take your gaze towards the left hand and then we'll switch the left hand with the right so that the right hand can come up to the sky finding an easy twist here and we'll frame our right foot ground into the hand so you can step your right foot back high plank chaturanga lower halfway down inhale upward facing dog or cobra exhale push the hips back downward facing dog let's take that little flow on the other side so grounding into your right foot to lift the left leg up through leg dog on your exhale Bend into the knee knee to nose step the foot through low lunge your in-breath brings the chest and the upper body up now we're going to cast our hands the less intuitive way so the other thumb is on top now Palms are touching inhale and as you exhale lower the chest towards the Earth Palms push away from the back body core glutes everything is engaged here feeling the energy rise and then spin your back foot flat so you can come up as you straighten your front leg and then turn your hips so that they are square to the long edge of your mat arms come out to a triangle push your back hip back lean forward and find your triangle pose again I encourage any props you might need throughout this practice maybe you are reaching for your block right now and that is perfectly fine begin to take a Bend into the front leg release your right hand down so you can lift the left arm up to find your easy twist your gaze is looking towards your left fingertips back leg is straight now let's frame our front foot step that foot back to high plank flow it out chaturanga inhale upward facing dog and exhale downward facing dog and let's take a releasing breath here so breathe in through the nose and as you exhale side out the mouth coming back to Our intention and our affirmation to know and to learn and let's take another short flow inhale right leg comes up exhale Bend into the knee knee comes to nose step the foot through and then coming up to your high lunge you can bring the hands to the center of the chest in prayer position and begin to lean forward and slowly make your way to Warrior three finding balance here it's okay if you wobble and the next place we're gonna meet is our tree pose so slowly make your way lift the chest left knee comes towards the chest and you can use your left hand to guide your left foot to the inner right thigh inhale raise the arms up and overhead we're going to have our hands in prayer position at the top of the crown and I want you to imagine the energy flowing through the ground into your foot up towards the crown and out the fingertips you get beautiful balance keep holding foreign ly bring your left knee towards the center of your body and we're going to take a funky back bend here so begin to lower the back down hands are by your sides left knee is lifted it's funky and very difficult I know next place we meet is our high lunge open it out Warrior two left foot spins Flats and let's move towards skandasana towards the back of our mats hands can be supporting the body in front of you or in prayer and now let's keep our hips as low as we can to make our way to the front of our mat to find our easy twists left hand down right fingertips stretch Towards the Sky and frame your front foot to step the right leg back chaturanga inhale upward facing dog exhale downward facing dog [Music] take that little flow to the other side so as you inhale your left leg lifts Towards the Sky three leg dog Bend into the knee knee comes to the nose step the foot through come High lunge hands come into a prayer position at the center of the chest and slowly make your way to Warrior three your back foot can be flexed or pointed but just keep your hips Square to the mat and then lift the right knee towards the chest making your way to standing and you can bring the right sole of the foot to the inside of the left thigh inhale arms come up and overhead and we'll bring our hands to that prayer position just resting on the crown of the head finding your drishti your point of focus [Music] and we're gonna find that funky back bend here so bring your hands down beside you your right knee is lifted slowly lean back with the chest as far as you can push the hips forward and next place we meet is our high lunge and let's open it up Warrior Two deep Bend in the left leg look towards the left fingertips Now Let's Straighten our left leg Bend into the right knee come to our skandasana at the back of our mats left toes Point Towards the Sky and now keep your hips as low to the mat as you can make your way to your Twisted High lunge at the front of your mat looking towards your left fingertips [Music] now frame your front foot step back high plank chaturanga inhale upward facing dog or cobra exhale downward facing dog and then looking towards the top of our mats come high up onto the toes step walk or float your way to the top of the mats and more halfway lifts forward fold as you inhale halfway lift lift the chest exhale forward fold one more time inhale halfway lift exhale forward fold deep Bend into the knees roll the spine come all the way up to standing Swan Dive back down forward fold inhale halfway lift ground into the hand step or jump chaturanga inhale upward facing dog or cobra exhale down the facing dog so putting everything together now one breath per movement in our last sequence inhale right leg comes High exhale Bend into the knee knee comes to the nose step the foot through high lunge lift the arms up and we'll interlace our hands behind our back Palms touch and you can open the chest here by bringing your palms down towards your back leg and begin to lean the chest forward so you can launch up to your Warrior three position if this is where you want to stay then that is fine but if you are with me you can practice our toppling tree pose by bringing our chest towards our right leg if this is too much of a balance then you can release your fingertips to the mat to support your body and just come to a normal standing splits okay let's release our fingertips and we'll lift the chest fingertips walk out in front more open out to our half moon pose left fingertips Towards the Sky and you can stay here or you can find your bind in chapasana so grabbing a hold of the inside of the left foot with the left hand and release the bind if you had it and bring your left foot to the outside of the right leg and find your forward fold if this is too much you can just find your normal forward fold now lift the chest slightly so you can raise your right leg up towards the sky for your standing splits on the other leg and release the foot back come to your high lunge and Float the left leg back chaturanga inhale upward facing dog exhale downward facing dog let's go to the other side inhale left leg lifts three leg dog Bend into the knee knee comes to nose step the foot through come high up onto the fingertips lift the chest High lunge and now interlace your hands behind your back the less intuitive Way open the hearts and as you exhale begin to lower the chest forward and launch up into your Warrior three first find balance and then straighten your left leg and once again try and lower the chest down to find your toppling tree pose and releasing the fingertips down and open the left arm up towards the sky finding your half moon you may be wobbling around falling all over the place like I am but it's absolutely fine come back to that half moon if you lost it and once again you can take your japasana finding a bind I find it easier to take my gaze towards the earth when I'm in this pose release the bind if you had it right leg comes the outside of the left foot finding your funky forward fold foreign into your right foot lift the left leg find your half splits next place we meet is in our high lunge [Music] and now let's flow it out High plank chaturanga inhale upward facing dog or cobra and let's just push the hips back down to our child's pose taking a rest forehead rests on the mats foreign practice here as of course we are trying to connect with our Crown chakra but if it's not in your practice then remain in your child's pose or any other variations you wish to try if you're with me you can come into a forearm headstand or maybe a tripod headstand just the main aim here is to have the crown of our head connected with the Earth maybe find some funky leg variations I invite you to be open-minded when you have a chance like this to play around on your mat especially as we're working with our sahasrara chakra we're working with our ability to question to find a broad understanding of ourself and the universe take that energy from the crown onto your mat and find a sense of playfulness analyze assimilate information and maybe you'll find yourself in a pose that you never thought you could have tried before but here you are once you finish playing around we'll just meet back in our child's pose at the back of our mat slowing down our breath letting our body know that the practice is coming to an end and we'll come back onto our knees so that we can come to a seated position legs extend out long and let's inhale the arms up and overhead exhale fold forward and slowly begin to lift the chest and we're gonna make our way into our final pose shavasana legs extend out long feet forward either side Palms face towards the sky close the eyes release any tensions you might be holding in the facial muscles in the legs and in the arms finding a sense of calm and As We Lay Here in our final meditation of our final chakra flow I want you to imagine your crown chakra opening up expanding your awareness so that you can Embrace a larger portion of the universal field of consciousness imagine all that energy flowing through the body down through the neck and the arms down the legs through the bottoms of the feet and we're gonna finish with some affirmations that you can repeat internally or you can repeat them out loud I am open to new ideas [Music] information I need comes to me the world is my teacher I am Guided by my higher power and I am Guided by my inner wisdom now let's take a few moments of Silence here foreign [Music] foreign [Music] foreign back to our body by wiggling into our fingers and our toes and you can straighten the legs and raise the arms up and overhead Point into the toes fingertips stretch long and now slowly we make our way to a seated position maybe you roll onto your side however you get there once you're here keeping the eyes closed your palms are resting on your knees your gaze remains inwards foreign together to close the practice when you get to the top hold for a second and exhale side out the mouth inhale arms raise up and overhead namaste I am so honored and privileged that you have decided to join me for this final chakra flow in the series I hope you've enjoyed them as much as I have and I'll see you on the mat next time [Music] foreign