Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 15, Day 3

This cycle of yoga sequences is designed with athletes in mind. Each week’s practice focuses on a different sport, with short flows for recovery and longer practices to go deeper into poses.

Welcome to the new Yoga sequence workout. Here you will find different cycles and sequences programmed by an expert yoga teacher. These yoga sequences provide a blueprint or yoga map for teachers and students.

This cycle of the Yoga Sequences workout will focus on Sport Specific yoga sequences. Each sport in this program will have two sequences per week. The short sequences will range between 15- 30 minutes and can be added on to the end of a sport session, workout, or short rest day. The longer sequences, ranging from 75-90 minutes, are great for rest and recovery days and will include a deeper practice with standing poses and seated poses.

The sequences will be posted on Tuesday and Thursday, with a meditation once a week on Sundays.

Week 15, Day 3

Muladhara Chakra Meditation

The Muladhara Chakra is the 1st of 7 energy centers in the body. The root chakra is associated with the color red and a sense of being grounded. When this chakra is balanced you will feel stable, safe and secure.

Take a few moments to close the eyes and relax the mind as you prepare for meditation.

Focus on your root chakra, located the base of your tailbone. 

Count 10 slow deep breaths as you continue to focus on grounding your energy down through your tailbone area.

Imagine a glowing red light, with each inhale feel the red light fill your body and with each exhale release any sensation of tension or tightness. 

Continue to focus on the breath and the flow of energy in and out of the body.

Next feel the energy of the red light move down from the root center to the hips, legs and feet. Notice the sensations of warmth and ease in the lower body.

Stay here with a calm breath for 5 minutes or longer.

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