Yoga for chakras

7 Day Chakra Series || Root Chakra – Self Esteem. Day 1

1
00:00:04,640 –> 00:00:09,450
hi guys welcome to yoga TX I’m Jen

2
00:00:09,450 –> 00:00:13,320
hilman and you are here for our seven

3
00:00:13,320 –> 00:00:17,490
day chakra series so gotten a lot of

4
00:00:17,490 –> 00:00:20,189
requests for information and practices

5
00:00:20,189 –> 00:00:22,769
that will help support the seven chakras

6
00:00:22,769 –> 00:00:26,039
the seven energy centers in your body so

7
00:00:26,039 –> 00:00:28,830
I designed this seven day series to

8
00:00:28,830 –> 00:00:31,219
highlight and feature each chakra

9
00:00:31,219 –> 00:00:34,380
individually so today we are going to be

10
00:00:34,380 –> 00:00:38,160
starting with the root chakra so the

11
00:00:38,160 –> 00:00:40,440
color associated with the root chakra is

12
00:00:40,440 –> 00:00:43,680
the color red so anytime that you’re

13
00:00:43,680 –> 00:00:45,809
working with this energy center you can

14
00:00:45,809 –> 00:00:48,780
close your eyes and visualize the color

15
00:00:48,780 –> 00:00:52,620
red and visualize placing that red light

16
00:00:52,620 –> 00:00:56,579
at the base of your pelvis right right

17
00:00:56,579 –> 00:00:58,320
at the very bottom of your pelvis and

18
00:00:58,320 –> 00:01:01,710
even going down into your legs and those

19
00:01:01,710 –> 00:01:03,750
are the body parts that are associated

20
00:01:03,750 –> 00:01:06,960
with the root chakra so those are the

21
00:01:06,960 –> 00:01:08,189
parts of the body that we’re going to be

22
00:01:08,189 –> 00:01:10,950
focusing on and working on today so a

23
00:01:10,950 –> 00:01:13,380
lot of legs strengtheners building some

24
00:01:13,380 –> 00:01:15,930
stamina and some stability in our base

25
00:01:15,930 –> 00:01:19,650
and you know for those times when you’re

26
00:01:19,650 –> 00:01:22,020
feeling really balanced and strong in

27
00:01:22,020 –> 00:01:24,420
your root chakra you would often feel a

28
00:01:24,420 –> 00:01:27,509
sense of feeling grounded or feeling

29
00:01:27,509 –> 00:01:31,920
rooted you can feel really secure in

30
00:01:31,920 –> 00:01:33,780
yourself having a lot of self-confidence

31
00:01:33,780 –> 00:01:38,369
and a strong self-esteem but in times

32
00:01:38,369 –> 00:01:41,520
when the root chakra is imbalanced maybe

33
00:01:41,520 –> 00:01:45,090
is deficient in some ways people report

34
00:01:45,090 –> 00:01:48,960
feeling feelings of depression a lack of

35
00:01:48,960 –> 00:01:51,630
motivation feeling insecure about

36
00:01:51,630 –> 00:01:55,670
themselves feeling even fear anger

37
00:01:55,670 –> 00:01:59,880
resentment so if any of those symptoms

38
00:01:59,880 –> 00:02:01,829
sound like things that you’re dealing

39
00:02:01,829 –> 00:02:05,040
with then these root chakra exercises

40
00:02:05,040 –> 00:02:07,200
are really going to help to support this

41
00:02:07,200 –> 00:02:09,810
energy center so we’re going to get

42
00:02:09,810 –> 00:02:11,700
ready to move here

43
00:02:11,700 –> 00:02:14,790
start working on our legs our hips and

44
00:02:14,790 –> 00:02:17,340
pelvis grounding through our feet all of

45
00:02:17,340 –> 00:02:18,390
these things that are going to help to

46
00:02:18,390 –> 00:02:20,390
support and strengthen your root chakra

47
00:02:20,390 –> 00:02:23,970
but before we do go ahead and leave me a

48
00:02:23,970 –> 00:02:26,519
thumbs up on this video like this video

49
00:02:26,519 –> 00:02:28,970
leave your comments below any

50
00:02:28,970 –> 00:02:31,170
interaction you have with this video is

51
00:02:31,170 –> 00:02:33,660
going to help us reach more people so

52
00:02:33,660 –> 00:02:34,920
thanks for getting involved in the

53
00:02:34,920 –> 00:02:39,180
effort and with no further ado we are

54
00:02:39,180 –> 00:02:40,790
going to begin our practice today

55
00:02:40,790 –> 00:02:44,760
sitting on the floor on your mat so you

56
00:02:44,760 –> 00:02:46,830
can go ahead and start bringing the

57
00:02:46,830 –> 00:02:49,650
soles of your feet together and your

58
00:02:49,650 –> 00:02:52,620
knees apart wide so we’re coming into

59
00:02:52,620 –> 00:02:57,209
baddha konasana bound angle pose and for

60
00:02:57,209 –> 00:02:58,769
those of you with really tight hips

61
00:02:58,769 –> 00:03:00,000
you’re going to start feeling this

62
00:03:00,000 –> 00:03:02,970
stretch pretty much right away if it’s

63
00:03:02,970 –> 00:03:04,829
difficult for you to sit up straight

64
00:03:04,829 –> 00:03:07,680
here you might bring a pillow or cushion

65
00:03:07,680 –> 00:03:10,769
underneath your seat and that can help

66
00:03:10,769 –> 00:03:13,500
lift you up and make it a little easier

67
00:03:13,500 –> 00:03:15,810
to sit upright and lift up in your spine

68
00:03:15,810 –> 00:03:18,329
it’ll also make it easier for you to

69
00:03:18,329 –> 00:03:20,069
start to stretch into your hips

70
00:03:20,069 –> 00:03:23,670
and release any tension there so we’re

71
00:03:23,670 –> 00:03:25,980
already beginning our practice just with

72
00:03:25,980 –> 00:03:28,350
this gentle stretch opening your knees

73
00:03:28,350 –> 00:03:32,100
out to the side and starting to come

74
00:03:32,100 –> 00:03:35,010
into more of an awareness of what’s

75
00:03:35,010 –> 00:03:37,470
occurring in your body right now so you

76
00:03:37,470 –> 00:03:38,850
can go ahead and close your eyes

77
00:03:38,850 –> 00:03:43,170
even here and start to tune in to your

78
00:03:43,170 –> 00:03:46,950
breath and feel the sensation of your

79
00:03:46,950 –> 00:03:52,680
hips stretching open feel the sense of

80
00:03:52,680 –> 00:03:56,370
your pelvic floor and that’s all the

81
00:03:56,370 –> 00:03:58,889
muscles at the bottom of your pelvis you

82
00:03:58,889 –> 00:04:02,040
know really like down at the very very

83
00:04:02,040 –> 00:04:05,340
bottom they’re talking about genitals

84
00:04:05,340 –> 00:04:09,720
and like the anus you know all of those

85
00:04:09,720 –> 00:04:11,400
places at the bottom of your pelvis

86
00:04:11,400 –> 00:04:13,760
should feel a sense of opening and

87
00:04:13,760 –> 00:04:15,680
relaxation

88
00:04:15,680 –> 00:04:20,149
as you sit and move into the awareness

89
00:04:20,149 –> 00:04:26,150
of this posture right now so just

90
00:04:26,150 –> 00:04:30,169
continue to breathe your breath and

91
00:04:30,169 –> 00:04:32,000
notice now that after we’ve been sitting

92
00:04:32,000 –> 00:04:33,199
here for a few minutes

93
00:04:33,199 –> 00:04:36,050
your pose is starting to feel more

94
00:04:36,050 –> 00:04:37,759
relaxed there’s more opening in your

95
00:04:37,759 –> 00:04:40,759
hips more opening through your spine and

96
00:04:40,759 –> 00:04:44,110
more connectedness through your breath

97
00:04:44,110 –> 00:04:46,940
so bring your hands onto your ankles and

98
00:04:46,940 –> 00:04:48,620
we’re just going to start to bounce your

99
00:04:48,620 –> 00:04:51,919
knees so holding on to your ankles is

100
00:04:51,919 –> 00:04:53,389
just going to give you a little added

101
00:04:53,389 –> 00:04:57,020
support and this bouncing your knees is

102
00:04:57,020 –> 00:04:59,690
just gentle you really want to feel it

103
00:04:59,690 –> 00:05:01,910
deep in your hip crease deep in your

104
00:05:01,910 –> 00:05:05,449
pelvis so starting to just loosen up

105
00:05:05,449 –> 00:05:09,770
those muscles in your hips just bouncing

106
00:05:09,770 –> 00:05:11,389
your knees a little and this is very

107
00:05:11,389 –> 00:05:16,780
gentle easy bouncing loosening it up

108
00:05:16,780 –> 00:05:21,500
allowing some movement and a little

109
00:05:21,500 –> 00:05:23,870
energy you might also notice that kind

110
00:05:23,870 –> 00:05:26,000
of bouncing or pulsing sensation through

111
00:05:26,000 –> 00:05:29,180
your spine so keep lifting up sitting up

112
00:05:29,180 –> 00:05:32,419
nice and tall just feel the subtlety of

113
00:05:32,419 –> 00:05:35,750
this movement just bounce here for

114
00:05:35,750 –> 00:05:42,229
another three two and one you can slowly

115
00:05:42,229 –> 00:05:46,820
bring your knees back to stillness then

116
00:05:46,820 –> 00:05:48,560
go ahead and extend your legs straight

117
00:05:48,560 –> 00:05:51,169
out in front of you so I’m going to turn

118
00:05:51,169 –> 00:05:54,650
so on lengthwise on my mat and start to

119
00:05:54,650 –> 00:05:57,070
extend your legs straight out in front

120
00:05:57,070 –> 00:06:00,680
and if your legs are really tight you

121
00:06:00,680 –> 00:06:02,120
can go ahead and let your knees be

122
00:06:02,120 –> 00:06:04,639
softly bent you could also use your

123
00:06:04,639 –> 00:06:06,470
pillow or cushion to go underneath your

124
00:06:06,470 –> 00:06:09,229
knees so just support yourself in any

125
00:06:09,229 –> 00:06:10,430
way that you need

126
00:06:10,430 –> 00:06:14,270
so that you feel that you can sit in

127
00:06:14,270 –> 00:06:17,389
this posture somewhat comfortably then

128
00:06:17,389 –> 00:06:20,300
again lift up through your spine lift up

129
00:06:20,300 –> 00:06:22,669
through your chest then we’re slowly

130
00:06:22,669 –> 00:06:24,590
going to start to walk your hands

131
00:06:24,590 –> 00:06:28,370
forward coming all the way to fold over

132
00:06:28,370 –> 00:06:31,970
your legs now as we’re just getting

133
00:06:31,970 –> 00:06:34,639
started in our practice here your legs

134
00:06:34,639 –> 00:06:37,960
or hips might still feel kind of tight

135
00:06:37,960 –> 00:06:41,720
it’s no problem just relax into your

136
00:06:41,720 –> 00:06:44,300
breath and that will help you to start

137
00:06:44,300 –> 00:06:49,130
to relax into your legs if you can reach

138
00:06:49,130 –> 00:06:51,500
your ankles or your feet you can go

139
00:06:51,500 –> 00:06:55,039
ahead and grab a hold there and use your

140
00:06:55,039 –> 00:06:58,910
arms to help you fold ever deeper into

141
00:06:58,910 –> 00:07:02,030
your pose so here we’re stretching out

142
00:07:02,030 –> 00:07:04,789
the backs of your legs maybe even

143
00:07:04,789 –> 00:07:06,470
getting a little stretch at the back of

144
00:07:06,470 –> 00:07:10,699
your knees and if you really relaxed the

145
00:07:10,699 –> 00:07:13,510
weight of your head neck and shoulders

146
00:07:13,510 –> 00:07:16,070
then you’ll also be able to start to

147
00:07:16,070 –> 00:07:19,460
access a little stretch in the back of

148
00:07:19,460 –> 00:07:22,990
your spine so getting a nice stretch

149
00:07:22,990 –> 00:07:26,419
along the entire back side of your body

150
00:07:26,419 –> 00:07:32,780
here and with each breath in and out you

151
00:07:32,780 –> 00:07:35,150
should be able to relax just a little

152
00:07:35,150 –> 00:07:38,930
bit further into your pose seated

153
00:07:38,930 –> 00:07:43,400
forward fold just letting your body

154
00:07:43,400 –> 00:07:46,990
relax into this posture

155
00:07:54,259 –> 00:07:56,759
let’s slowly start to come all the way

156
00:07:56,759 –> 00:08:01,699
back up and roll up through your spine

157
00:08:01,699 –> 00:08:04,860
slowly bringing your shoulders upright

158
00:08:04,860 –> 00:08:10,439
and then your head and neck follow and

159
00:08:10,439 –> 00:08:12,509
from here we’re going to move into our

160
00:08:12,509 –> 00:08:15,059
tabletop position so you can just swing

161
00:08:15,059 –> 00:08:18,180
your legs around behind you bring your

162
00:08:18,180 –> 00:08:20,729
hands on the floor so you come up on to

163
00:08:20,729 –> 00:08:25,680
your knees and I suggest that you go

164
00:08:25,680 –> 00:08:28,349
ahead and tuck your toes underneath you

165
00:08:28,349 –> 00:08:30,120
this is just going to give you a little

166
00:08:30,120 –> 00:08:32,639
bit more power and awareness in the

167
00:08:32,639 –> 00:08:35,010
backs of your legs back there so we want

168
00:08:35,010 –> 00:08:37,919
to keep the energy moving and your legs

169
00:08:37,919 –> 00:08:40,349
through your feet and up into your

170
00:08:40,349 –> 00:08:42,179
pelvis right we’re really focusing on

171
00:08:42,179 –> 00:08:44,699
that root now we’re going to take a

172
00:08:44,699 –> 00:08:47,370
little cat and cow posture here but

173
00:08:47,370 –> 00:08:50,579
we’re going to really focus on the area

174
00:08:50,579 –> 00:08:53,310
at your hips and your glutes so as you

175
00:08:53,310 –> 00:08:55,410
start to move I want you to think about

176
00:08:55,410 –> 00:08:59,040
your glute muscles here and really use

177
00:08:59,040 –> 00:09:03,149
those glute muscles to draw up towards

178
00:09:03,149 –> 00:09:04,160
the ceiling

179
00:09:04,160 –> 00:09:08,550
so as you inhale fire up those glute

180
00:09:08,550 –> 00:09:11,730
muscles tipping your pelvis up towards

181
00:09:11,730 –> 00:09:12,779
the sky

182
00:09:12,779 –> 00:09:15,480
then you’ll lift and open your chest

183
00:09:15,480 –> 00:09:18,089
from there but keep the activation in

184
00:09:18,089 –> 00:09:23,519
your glute muscles Hale tip your pelvis

185
00:09:23,519 –> 00:09:24,779
down

186
00:09:24,779 –> 00:09:28,230
so you even start to squeeze your pelvic

187
00:09:28,230 –> 00:09:31,319
floor like you’re doing a Kegel or like

188
00:09:31,319 –> 00:09:33,089
you’re trying not to pee right so you

189
00:09:33,089 –> 00:09:36,029
squeeze your pelvic floor as you tuck

190
00:09:36,029 –> 00:09:37,350
your pelvis down

191
00:09:37,350 –> 00:09:41,550
then inhale again and come back to those

192
00:09:41,550 –> 00:09:45,089
glute muscles fire up the gluts up

193
00:09:45,089 –> 00:09:47,970
towards the ceiling as you lift and open

194
00:09:47,970 –> 00:09:50,850
your heart if you’re not sure you can

195
00:09:50,850 –> 00:09:53,880
feel are these glute muscles working if

196
00:09:53,880 –> 00:09:56,699
they’re soft and mushy you need to

197
00:09:56,699 –> 00:10:00,209
continue your effort reach those gluts

198
00:10:00,209 –> 00:10:01,830
up to the ceiling

199
00:10:01,830 –> 00:10:04,140
inhale your breath as you lift your

200
00:10:04,140 –> 00:10:09,690
heart up then exhale and reverse scoop

201
00:10:09,690 –> 00:10:13,350
your pelvis down squeeze your pelvic

202
00:10:13,350 –> 00:10:17,070
floor and arch your spine up towards the

203
00:10:17,070 –> 00:10:19,230
ceiling and we’ll do this a couple more

204
00:10:19,230 –> 00:10:21,600
times so inhale

205
00:10:21,600 –> 00:10:24,750
fire up the glutes you can think about

206
00:10:24,750 –> 00:10:28,470
spreading your sitting bones wider away

207
00:10:28,470 –> 00:10:31,589
from each other so you’re really like

208
00:10:31,589 –> 00:10:34,320
bringing your full attention and focus

209
00:10:34,320 –> 00:10:38,760
into the pelvis here then exhale scoop

210
00:10:38,760 –> 00:10:42,269
it down round your spine and squeeze

211
00:10:42,269 –> 00:10:49,709
your pelvic floor inhale lift open

212
00:10:49,709 –> 00:10:52,230
through your chest as you fire your

213
00:10:52,230 –> 00:10:57,930
glutes up towards the sky and exhale as

214
00:10:57,930 –> 00:11:01,829
you round your spine close the pelvic

215
00:11:01,829 –> 00:11:06,930
floor scoop your belly in then one more

216
00:11:06,930 –> 00:11:09,630
time go ahead and come into that cow

217
00:11:09,630 –> 00:11:13,079
pose stretching your sitting bones up

218
00:11:13,079 –> 00:11:15,570
towards the ceiling opening through your

219
00:11:15,570 –> 00:11:19,709
chest then here press into your hands

220
00:11:19,709 –> 00:11:22,649
and start to lift your knees away from

221
00:11:22,649 –> 00:11:24,720
the floor see if you can hover those

222
00:11:24,720 –> 00:11:27,360
knees just a couple of inches few

223
00:11:27,360 –> 00:11:30,060
centimeters away from the floor now

224
00:11:30,060 –> 00:11:32,190
let’s take a couple of rounds and cat

225
00:11:32,190 –> 00:11:36,450
and cow hovering your knees inhale fire

226
00:11:36,450 –> 00:11:39,000
those glutes up to the ceiling open

227
00:11:39,000 –> 00:11:42,750
through your chest then exhale scooping

228
00:11:42,750 –> 00:11:47,449
your belly in tucking your tailbone down

229
00:11:47,449 –> 00:11:50,970
inhale reverse so you’re going to feel

230
00:11:50,970 –> 00:11:53,940
your quads working now feeling the backs

231
00:11:53,940 –> 00:11:57,019
of your hamstrings and your glutes

232
00:11:57,019 –> 00:12:01,620
exhale scooping your belly in tuck your

233
00:12:01,620 –> 00:12:04,350
tailbone down let’s do this one more

234
00:12:04,350 –> 00:12:08,250
time inhale up yep you’re feeling those

235
00:12:08,250 –> 00:12:10,800
legs working this is the power of your

236
00:12:10,800 –> 00:12:12,300
root chakra

237
00:12:12,300 –> 00:12:16,590
scoop it down then go ahead and lift

238
00:12:16,590 –> 00:12:19,560
your sitting bones to the sky extend

239
00:12:19,560 –> 00:12:21,510
through your knees and we’re pressing

240
00:12:21,510 –> 00:12:25,080
back to downward facing dog you can

241
00:12:25,080 –> 00:12:27,330
pedal your feet right and left here

242
00:12:27,330 –> 00:12:29,010
stretching out the backs of your legs

243
00:12:29,010 –> 00:12:34,140
and try to let those quads really relax

244
00:12:34,140 –> 00:12:37,560
and rest here so you’re starting to feel

245
00:12:37,560 –> 00:12:41,910
that heat feel that strength and power

246
00:12:41,910 –> 00:12:44,970
building in your legs so the root chakra

247
00:12:44,970 –> 00:12:47,760
is all about the legs and it’s what

248
00:12:47,760 –> 00:12:50,760
connects us to the earth that sense of

249
00:12:50,760 –> 00:12:54,510
feeling grounded and rooted through our

250
00:12:54,510 –> 00:12:57,300
legs through our feet connected all the

251
00:12:57,300 –> 00:13:04,770
way down to the mother earth so let’s

252
00:13:04,770 –> 00:13:07,070
slowly start to walk your feet forward

253
00:13:07,070 –> 00:13:11,370
just take it one step at a time stretch

254
00:13:11,370 –> 00:13:14,700
your legs with each and every step as

255
00:13:14,700 –> 00:13:17,840
you make your way to the top of your mat

256
00:13:17,840 –> 00:13:23,280
coming to a forward fold so you can let

257
00:13:23,280 –> 00:13:27,000
your feet be about as wide apart as your

258
00:13:27,000 –> 00:13:30,450
hips let the weight of your head relax

259
00:13:30,450 –> 00:13:33,930
down to the floor let your arms and

260
00:13:33,930 –> 00:13:37,080
shoulders relax so that your upper body

261
00:13:37,080 –> 00:13:40,830
can truly release and fold over your

262
00:13:40,830 –> 00:13:44,220
legs giving you even more stretch

263
00:13:44,220 –> 00:13:46,890
through your hamstrings the backs of

264
00:13:46,890 –> 00:13:51,620
your knees and your calf muscles

265
00:13:52,670 –> 00:13:55,339
all right so now that you’ve stretched

266
00:13:55,339 –> 00:13:57,079
out the backs of your legs a bit we’re

267
00:13:57,079 –> 00:13:58,790
going to continue to build into that

268
00:13:58,790 –> 00:14:03,440
strength so as you inhale extend your

269
00:14:03,440 –> 00:14:06,860
heart forward lifting your spine halfway

270
00:14:06,860 –> 00:14:12,170
up as you bend deeply into your knees so

271
00:14:12,170 –> 00:14:13,910
I kind of imagine this like a football

272
00:14:13,910 –> 00:14:16,250
player right it’s not exactly but you

273
00:14:16,250 –> 00:14:18,440
get the idea right you bend your knees

274
00:14:18,440 –> 00:14:20,750
nice and deep reach your sitting bones

275
00:14:20,750 –> 00:14:23,720
back and extend your heart forward from

276
00:14:23,720 –> 00:14:26,750
here take an inhale this is your breath

277
00:14:26,750 –> 00:14:31,459
in and exhale fold it down and

278
00:14:31,459 –> 00:14:34,250
straighten your legs so we’re going to

279
00:14:34,250 –> 00:14:36,730
move through this cycle a few times

280
00:14:36,730 –> 00:14:40,339
inhale bend your knees as you lift and

281
00:14:40,339 –> 00:14:44,000
lengthen your spine exhale fold your

282
00:14:44,000 –> 00:14:51,500
body down inhale extend and lift deepen

283
00:14:51,500 –> 00:14:55,250
your bend in your knees and exhale fold

284
00:14:55,250 –> 00:14:57,680
it forward stretch the backs of your

285
00:14:57,680 –> 00:15:02,930
legs inhale extend your spine bend your

286
00:15:02,930 –> 00:15:04,970
knees nice and deep reach your sitting

287
00:15:04,970 –> 00:15:09,199
bones back exhale fold it down and

288
00:15:09,199 –> 00:15:15,470
release one more time inhale take a nice

289
00:15:15,470 –> 00:15:18,490
deep seat

290
00:15:18,880 –> 00:15:22,360
exhale and let it release folding over

291
00:15:22,360 –> 00:15:28,150
your legs take a moment here to just let

292
00:15:28,150 –> 00:15:31,480
your body rest this is our moment to

293
00:15:31,480 –> 00:15:35,260
regain our strength we’re moving from

294
00:15:35,260 –> 00:15:37,540
here into chair pose

295
00:15:37,540 –> 00:15:40,030
so heel toe your feet a little bit

296
00:15:40,030 –> 00:15:41,670
closer together

297
00:15:41,670 –> 00:15:44,620
then go ahead and bend your knees nice

298
00:15:44,620 –> 00:15:48,670
and deep so take a big deep seat extend

299
00:15:48,670 –> 00:15:52,360
your spine lifting your belly engaging

300
00:15:52,360 –> 00:15:55,090
the strength of your back muscles then

301
00:15:55,090 –> 00:15:58,320
bring both of your hands onto your knees

302
00:15:58,320 –> 00:16:02,560
press your elbow straight to lift your

303
00:16:02,560 –> 00:16:05,680
heart up now keep connecting to that

304
00:16:05,680 –> 00:16:08,560
sense of your glutes firing up and back

305
00:16:08,560 –> 00:16:10,420
towards the ceiling right so these

306
00:16:10,420 –> 00:16:12,390
glutes are really strong and powerful

307
00:16:12,390 –> 00:16:15,970
your legs are strong and powerful and

308
00:16:15,970 –> 00:16:20,170
your heart lifts up from here extend

309
00:16:20,170 –> 00:16:22,810
your arms up to the sky taking a full

310
00:16:22,810 –> 00:16:26,350
chair pose now we’re coming out you’re

311
00:16:26,350 –> 00:16:29,710
going to rise all the way up rise up

312
00:16:29,710 –> 00:16:33,220
onto your toes as you extend your arms

313
00:16:33,220 –> 00:16:35,520
forward straight out in front of you

314
00:16:35,520 –> 00:16:39,310
then we go right back to chair pose bend

315
00:16:39,310 –> 00:16:43,750
your knees sink your hips back lift your

316
00:16:43,750 –> 00:16:46,480
arms up as you open your chest sit deep

317
00:16:46,480 –> 00:16:50,020
in your seat then we rise again coming

318
00:16:50,020 –> 00:16:53,080
all the way up extend your arms forward

319
00:16:53,080 –> 00:16:56,440
in front of you rise up onto your toes

320
00:16:56,440 –> 00:17:00,370
and squeeze your leg muscles then sink

321
00:17:00,370 –> 00:17:04,780
your hips back down coming back to your

322
00:17:04,780 –> 00:17:07,810
chair pose go nice and slow nice and

323
00:17:07,810 –> 00:17:08,670
easy

324
00:17:08,670 –> 00:17:12,369
rise it back up finding the strength and

325
00:17:12,369 –> 00:17:16,390
stamina of your legs all the way through

326
00:17:16,390 –> 00:17:20,260
your feet and your ankles sink it back

327
00:17:20,260 –> 00:17:23,890
down really tapping into your root feel

328
00:17:23,890 –> 00:17:28,030
your feet rooted down into the earth so

329
00:17:28,030 –> 00:17:31,800
you move from your son

330
00:17:31,800 –> 00:17:35,050
one more time come down into your chair

331
00:17:35,050 –> 00:17:38,470
pose lift up through your chest reach

332
00:17:38,470 –> 00:17:42,630
your sitting bones back then rise on up

333
00:17:42,630 –> 00:17:46,330
keep your core lifted hug the muscles

334
00:17:46,330 –> 00:17:49,360
onto your lead bones and then again

335
00:17:49,360 –> 00:17:51,010
we’re coming right back to our chair

336
00:17:51,010 –> 00:17:52,380
pose

337
00:17:52,380 –> 00:17:55,060
open through your chest take a breath in

338
00:17:55,060 –> 00:17:59,860
right here then fold your body down as

339
00:17:59,860 –> 00:18:03,010
you exhale let it release relax the

340
00:18:03,010 –> 00:18:06,060
weight of your head neck and shoulders

341
00:18:06,060 –> 00:18:09,130
stretch your back muscles and stretch

342
00:18:09,130 –> 00:18:12,760
the backs of your legs go ahead now and

343
00:18:12,760 –> 00:18:16,020
tuck yourself into a tiny little ball

344
00:18:16,020 –> 00:18:18,580
you can lift your heels away from the

345
00:18:18,580 –> 00:18:22,810
floor tuck your chin to your chest round

346
00:18:22,810 –> 00:18:25,900
your spine just make yourself as small

347
00:18:25,900 –> 00:18:29,320
and tight as you really can squeezing

348
00:18:29,320 –> 00:18:30,880
everything into the middle like you’re a

349
00:18:30,880 –> 00:18:34,810
tiny little ball so dense so small

350
00:18:34,810 –> 00:18:39,190
almost invisible and release your hip

351
00:18:39,190 –> 00:18:44,040
heels down straighten your legs

352
00:18:44,040 –> 00:18:47,980
folding forward again now we’re going to

353
00:18:47,980 –> 00:18:51,460
rise all the way up to standing slowly

354
00:18:51,460 –> 00:18:54,070
unroll your spine one vertebra at a time

355
00:18:54,070 –> 00:18:57,610
really go slow here pay a lot of

356
00:18:57,610 –> 00:19:01,810
attention as you stack one vertebra over

357
00:19:01,810 –> 00:19:06,640
the other slowly coming to rise your

358
00:19:06,640 –> 00:19:09,880
arms and shoulders will drop easily into

359
00:19:09,880 –> 00:19:14,200
place as you roll your head right up on

360
00:19:14,200 –> 00:19:15,810
top

361
00:19:15,810 –> 00:19:20,530
coming to stand now we’re going to do

362
00:19:20,530 –> 00:19:22,510
one more standing pose before we bring

363
00:19:22,510 –> 00:19:24,550
it back down to the ground we’re going

364
00:19:24,550 –> 00:19:27,820
to practice tree pose a little balancing

365
00:19:27,820 –> 00:19:30,430
posture so this is really great

366
00:19:30,430 –> 00:19:32,620
connecting with the root chakra helping

367
00:19:32,620 –> 00:19:34,940
you feel balanced

368
00:19:34,940 –> 00:19:37,970
rooted into the earth and stabilized

369
00:19:37,970 –> 00:19:41,360
through the strength of your legs so

370
00:19:41,360 –> 00:19:44,260
shift your weight over to your right leg

371
00:19:44,260 –> 00:19:47,360
you can even start to feel your left leg

372
00:19:47,360 –> 00:19:50,900
becoming really light add the toes of

373
00:19:50,900 –> 00:19:53,720
your right foot apart and ground down

374
00:19:53,720 –> 00:19:57,290
into the earth you can even imagine that

375
00:19:57,290 –> 00:20:00,610
your leg is like a tap root just

376
00:20:00,610 –> 00:20:03,650
plunging its way down into the earth so

377
00:20:03,650 –> 00:20:05,810
you’re super solid and supported by

378
00:20:05,810 –> 00:20:10,130
Mother Earth then let your left leg come

379
00:20:10,130 –> 00:20:13,190
up so you can bring the sole of your

380
00:20:13,190 –> 00:20:16,370
foot to the inside of your right thigh

381
00:20:16,370 –> 00:20:19,580
if your hips are too tight or your knee

382
00:20:19,580 –> 00:20:22,100
is not very flexible go ahead and bring

383
00:20:22,100 –> 00:20:24,020
your foot a little bit lower that’s

384
00:20:24,020 –> 00:20:25,220
totally fine

385
00:20:25,220 –> 00:20:28,100
but you can work your way up in stages

386
00:20:28,100 –> 00:20:30,530
eventually bringing this foot to the

387
00:20:30,530 –> 00:20:34,160
inside of your right thigh and if you’re

388
00:20:34,160 –> 00:20:36,560
practicing even more flexibility in your

389
00:20:36,560 –> 00:20:40,040
hips and knees you can bring this foot

390
00:20:40,040 –> 00:20:44,000
to the front of your right hip and then

391
00:20:44,000 –> 00:20:46,370
press the knees straight down from there

392
00:20:46,370 –> 00:20:48,830
so I’m leaving it up to you guys however

393
00:20:48,830 –> 00:20:50,570
you want to practice your tree pose

394
00:20:50,570 –> 00:20:54,620
today is beautiful and perfect what’s

395
00:20:54,620 –> 00:20:56,630
most important is that you’re really

396
00:20:56,630 –> 00:20:59,270
tapping into that sense of rooting down

397
00:20:59,270 –> 00:21:02,780
through your standing leg so it can be

398
00:21:02,780 –> 00:21:05,720
tempting to sink into your hip but I

399
00:21:05,720 –> 00:21:09,050
want you to really lift up energize

400
00:21:09,050 –> 00:21:11,570
through that standing leg like you’re

401
00:21:11,570 –> 00:21:14,270
drawing all this energy from the earth

402
00:21:14,270 –> 00:21:17,930
from your roots coming up through the

403
00:21:17,930 –> 00:21:21,370
trunk of your leg and into your torso

404
00:21:21,370 –> 00:21:24,980
rising up towards the sky as you extend

405
00:21:24,980 –> 00:21:28,100
through your arms feel yourself as a

406
00:21:28,100 –> 00:21:32,260
beautiful tree connecting earth and sky

407
00:21:32,260 –> 00:21:35,210
then slowly we prepare to move to the

408
00:21:35,210 –> 00:21:38,390
other side okay so you gently release

409
00:21:38,390 –> 00:21:40,420
your left leg down

410
00:21:40,420 –> 00:21:42,280
you can shake your right leg out a

411
00:21:42,280 –> 00:21:44,710
little bit right really feeling all that

412
00:21:44,710 –> 00:21:48,190
energy moving we’re going to get ready

413
00:21:48,190 –> 00:21:51,970
to be a tree on the left side so spread

414
00:21:51,970 –> 00:21:54,460
those toes wide apart so you can connect

415
00:21:54,460 –> 00:21:57,520
that foot down to the earth with a big

416
00:21:57,520 –> 00:22:01,480
broad wide base shift your weight into

417
00:22:01,480 –> 00:22:04,360
that leg and even now think about

418
00:22:04,360 –> 00:22:08,950
lifting up then your right leg becomes

419
00:22:08,950 –> 00:22:12,070
very light and easy you can bring that

420
00:22:12,070 –> 00:22:15,010
foot to the inside of your calf muscle

421
00:22:15,010 –> 00:22:19,150
this is going to be like phase 1 phase 2

422
00:22:19,150 –> 00:22:22,090
is starting to move that leg a little

423
00:22:22,090 –> 00:22:24,910
higher up you want to bring it to your

424
00:22:24,910 –> 00:22:27,670
inner thigh I just caution that you be

425
00:22:27,670 –> 00:22:29,650
careful not to put too much pressure to

426
00:22:29,650 –> 00:22:32,860
the inside of your knee so both above or

427
00:22:32,860 –> 00:22:34,840
below your knee is really where you want

428
00:22:34,840 –> 00:22:38,140
to work then if you want to move to

429
00:22:38,140 –> 00:22:41,920
stage 3 you can practice that half Lotus

430
00:22:41,920 –> 00:22:44,830
by bringing your right foot in front of

431
00:22:44,830 –> 00:22:47,710
your left hip and then extending your

432
00:22:47,710 –> 00:22:50,670
knee towards the earth from there but

433
00:22:50,670 –> 00:22:54,340
that’s not as important today as the

434
00:22:54,340 –> 00:22:56,080
practice of rooting through your

435
00:22:56,080 –> 00:22:58,480
standing legs so find the variation that

436
00:22:58,480 –> 00:23:01,210
works best for your body ok love

437
00:23:01,210 –> 00:23:03,610
yourself take care of yourself today and

438
00:23:03,610 –> 00:23:06,580
feel that sense of rooting down through

439
00:23:06,580 –> 00:23:10,180
your foot your roots are spreading down

440
00:23:10,180 –> 00:23:13,810
deep into the earth and then using that

441
00:23:13,810 –> 00:23:18,310
to draw energy up lifting up out of your

442
00:23:18,310 –> 00:23:21,310
standing leg hugging those muscles tight

443
00:23:21,310 –> 00:23:23,920
onto the bones as you lift up through

444
00:23:23,920 –> 00:23:26,530
your torso and all the way up extending

445
00:23:26,530 –> 00:23:28,690
through your arms your beautiful

446
00:23:28,690 –> 00:23:33,070
branches and expressing your beautiful

447
00:23:33,070 –> 00:23:35,380
flowers and leaves and fruits and

448
00:23:35,380 –> 00:23:39,190
whatever it is you’re bearing then we

449
00:23:39,190 –> 00:23:43,400
slowly come back down to Center

450
00:23:43,400 –> 00:23:47,600
release that right leg to the floor go

451
00:23:47,600 –> 00:23:49,430
ahead and shake out your left leg a

452
00:23:49,430 –> 00:23:52,880
little bit and we’ll start to bring our

453
00:23:52,880 –> 00:23:55,309
practice to a close and come back down

454
00:23:55,309 –> 00:24:00,500
to the floor so by now you should be

455
00:24:00,500 –> 00:24:02,870
feeling pretty good feeling pretty warm

456
00:24:02,870 –> 00:24:05,510
and strong in your legs I’m going to do

457
00:24:05,510 –> 00:24:07,640
a little bit more stretching here I want

458
00:24:07,640 –> 00:24:11,330
you to extend your right leg forward and

459
00:24:11,330 –> 00:24:13,820
bring your left foot to the inside of

460
00:24:13,820 –> 00:24:14,870
your thigh

461
00:24:14,870 –> 00:24:17,179
letting your knee open out to the side

462
00:24:17,179 –> 00:24:21,050
go ahead and extend your arms up to the

463
00:24:21,050 –> 00:24:24,800
sky as you inhale lift up through your

464
00:24:24,800 –> 00:24:28,610
waist and exhale to fold your body

465
00:24:28,610 –> 00:24:30,800
forward and you’re going to reach for

466
00:24:30,800 –> 00:24:33,770
that right foot maybe you can grab it

467
00:24:33,770 –> 00:24:35,570
maybe you can’t you might need to hold

468
00:24:35,570 –> 00:24:38,210
on to your ankle or your shin but

469
00:24:38,210 –> 00:24:41,300
wherever you are just allow yourself to

470
00:24:41,300 –> 00:24:43,910
breathe into this stretch folding your

471
00:24:43,910 –> 00:24:47,990
body forward you can relax your head and

472
00:24:47,990 –> 00:24:52,210
shoulders down towards the ground and

473
00:24:52,210 –> 00:24:55,820
let each breath move you a little deeper

474
00:24:55,820 –> 00:25:02,120
into your forward fold here take one

475
00:25:02,120 –> 00:25:09,730
more breath in and one more breath out

476
00:25:09,730 –> 00:25:12,920
and then we slowly start to come all the

477
00:25:12,920 –> 00:25:15,340
way back up

478
00:25:15,580 –> 00:25:19,480
rising up tall then we’ll change legs

479
00:25:19,480 –> 00:25:22,940
bring your right leg in and your left

480
00:25:22,940 –> 00:25:27,290
leg forward assume the position and

481
00:25:27,290 –> 00:25:33,260
we’ll inhale stretch your body up exhale

482
00:25:33,260 –> 00:25:36,220
and fold your body down

483
00:25:36,220 –> 00:25:39,559
so you reach for your foot or your ankle

484
00:25:39,559 –> 00:25:44,059
or your shin allow your head and neck to

485
00:25:44,059 –> 00:25:47,960
relax so you have more weight through

486
00:25:47,960 –> 00:25:51,770
your upper body to fold forward towards

487
00:25:51,770 –> 00:25:54,590
that left leg and just notice and

488
00:25:54,590 –> 00:25:56,780
observe the difference between one side

489
00:25:56,780 –> 00:26:02,540
to the other allow whatever is arising

490
00:26:02,540 –> 00:26:06,590
to just move through you breathing with

491
00:26:06,590 –> 00:26:11,350
your breath relaxing with your mind

492
00:26:19,230 –> 00:26:26,940
and slowly we’ll come all the way up and

493
00:26:26,940 –> 00:26:29,340
we’re going to close our practice the

494
00:26:29,340 –> 00:26:31,769
same way we began so go ahead and bring

495
00:26:31,769 –> 00:26:34,620
that left foot in so you bring the soles

496
00:26:34,620 –> 00:26:37,260
of your feet together and your knees

497
00:26:37,260 –> 00:26:40,019
open out to the side now see if it feels

498
00:26:40,019 –> 00:26:42,029
any different now than when we first

499
00:26:42,029 –> 00:26:45,059
approached this pose hopefully your hips

500
00:26:45,059 –> 00:26:46,710
are feeling a little bit more open and

501
00:26:46,710 –> 00:26:49,350
relaxed we’re going to take this stretch

502
00:26:49,350 –> 00:26:52,080
one step deeper right here at the end of

503
00:26:52,080 –> 00:26:55,260
our practice so as you inhale lift your

504
00:26:55,260 –> 00:26:57,870
heart up open through your chest and

505
00:26:57,870 –> 00:27:02,130
lengthen your spine then exhale and fold

506
00:27:02,130 –> 00:27:04,559
your body forward coming down all the

507
00:27:04,559 –> 00:27:07,470
way over your legs let your head drop

508
00:27:07,470 –> 00:27:12,419
down let your shoulders fold forward let

509
00:27:12,419 –> 00:27:15,630
your knees fall out to the sides as you

510
00:27:15,630 –> 00:27:18,860
stretch your hips open

511
00:27:29,029 –> 00:27:33,079
and slowly will begin to rise coming

512
00:27:33,079 –> 00:27:40,069
back up to your seat and then I leave

513
00:27:40,069 –> 00:27:42,679
the choice to you if you’d like to end

514
00:27:42,679 –> 00:27:45,139
your practice lying down you can go

515
00:27:45,139 –> 00:27:46,849
ahead and come all the way down onto

516
00:27:46,849 –> 00:27:49,549
your back and if you’d like to continue

517
00:27:49,549 –> 00:27:52,309
sitting you can just sit in a

518
00:27:52,309 –> 00:27:54,529
comfortable position with your spine

519
00:27:54,529 –> 00:27:58,249
upright and just close your eyes and

520
00:27:58,249 –> 00:28:01,599
take a few deep breaths here

521
00:28:03,440 –> 00:28:06,380
so wherever you are if you’re lying down

522
00:28:06,380 –> 00:28:11,510
or if you’re sitting just allow yourself

523
00:28:11,510 –> 00:28:16,070
to feel the sensations that are coursing

524
00:28:16,070 –> 00:28:23,500
through your body feel your breath

525
00:28:24,140 –> 00:28:28,070
and go ahead and start to visualize that

526
00:28:28,070 –> 00:28:33,020
red vibrant red light at the base of

527
00:28:33,020 –> 00:28:36,440
your pelvis and flowing all the way down

528
00:28:36,440 –> 00:28:40,880
through your legs into your ankles your

529
00:28:40,880 –> 00:28:45,140
feet and your toes just see that red

530
00:28:45,140 –> 00:28:48,440
light as you tap into the sensations and

531
00:28:48,440 –> 00:28:50,330
the movement of energy that’s happening

532
00:28:50,330 –> 00:28:58,790
there and then you can repeat this

533
00:28:58,790 –> 00:29:01,790
little mantra after me just repeat it

534
00:29:01,790 –> 00:29:04,250
silently to yourself and this is your

535
00:29:04,250 –> 00:29:07,370
grounding mantra for the day you can

536
00:29:07,370 –> 00:29:09,890
just carry this mantra with you all day

537
00:29:09,890 –> 00:29:17,270
today and anytime that you need it I am

538
00:29:17,270 –> 00:29:22,900
grounded and secure in my body

539
00:29:26,210 –> 00:29:32,570
I trust in the universe and I know that

540
00:29:32,570 –> 00:29:37,060
I am fully taken care of

541
00:29:38,750 –> 00:29:47,530
I feel grounded and secure in my body

542
00:29:47,780 –> 00:29:55,760
I trust in the universe and I know that

543
00:29:55,760 –> 00:30:05,660
I am completely taken care of I am

544
00:30:05,660 –> 00:30:13,760
grounded and secure in my body I trust

545
00:30:13,760 –> 00:30:18,980
in the universe and I know that I am

546
00:30:18,980 –> 00:30:23,440
completely taken care of

547
00:30:30,580 –> 00:30:33,970
thank you for joining me for this root

548
00:30:33,970 –> 00:30:37,570
chakra practice and meditation and I

549
00:30:37,570 –> 00:30:40,890
hope that you are feeling grounded and

550
00:30:40,890 –> 00:30:44,020
secure in your body I know I am

551
00:30:44,020 –> 00:30:45,790
definitely feeling the benefits of this

552
00:30:45,790 –> 00:30:48,760
practice today so if you haven’t done it

553
00:30:48,760 –> 00:30:50,560
already go ahead and favorite this video

554
00:30:50,560 –> 00:30:53,980
and subscribe to the yogic TX channel

555
00:30:53,980 –> 00:30:55,960
because we’ve got all new videos coming

556
00:30:55,960 –> 00:30:58,930
out every week and tomorrow we’ll be

557
00:30:58,930 –> 00:31:02,050
releasing the next video in this series

558
00:31:02,050 –> 00:31:06,760
looking at the sacral chakra and if you

559
00:31:06,760 –> 00:31:08,860
haven’t visited my website you can find

560
00:31:08,860 –> 00:31:12,340
me at Jen hilman calm and find out when

561
00:31:12,340 –> 00:31:14,200
I’ll be teaching workshops and retreats

562
00:31:14,200 –> 00:31:16,090
in your area and you can come and

563
00:31:16,090 –> 00:31:18,580
practice with me in person it would be

564
00:31:18,580 –> 00:31:20,770
wonderful to meet you and share this

565
00:31:20,770 –> 00:31:23,770
practice with you live so I hope you’re

566
00:31:23,770 –> 00:31:25,540
feeling great and I look forward to

567
00:31:25,540 –> 00:31:27,460
sharing more with you tomorrow in our

568
00:31:27,460 –> 00:31:31,540
seven day chakra series guys have an

569
00:31:31,540 –> 00:31:33,750
awesome day I’ll see you next time

570
00:31:33,750 –> 00:31:36,750
namaste

571
00:31:38,380 –> 00:31:41,070
exhale back

572
00:31:44,120 –> 00:31:47,909
and come all the way up to Center

573
00:31:47,909 –> 00:31:50,069
bring your right hand across to your

574
00:31:50,069 –> 00:31:53,669
left feet your left hand behind you and

575
00:31:53,669 –> 00:00:00,000
just take a gentle twist for your slide

Leave a Reply

Your email address will not be published. Required fields are marked *