Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 16, 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 16, Day 3: Svadisthana Chakra Meditation

The Svadisthana Chakra is the 2nd of 7 energy centers in the body. The sacral chakra is associated with the color orange and is located in the lower abdomen. When this chakra is balanced you will feel joyful, creative and independent.

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

Focus on your sacral chakra, located in the lower abdominal area. 

Count 10-15 slow deep breaths as you continue to focus on the area above the pelvic bone and below the navel center.

Imagine a warm orange light, with each inhale feel the orange light fill your body and with each exhale release any sensations of tension, tightness or stress. 

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

Next feel the energy of the orange light invigorate the body as it moves with a pulsating orange energy. Feel the sensations of warmth and ease in the pulsations throughout the body.

Continue to breathe in this invigorating orange light as you count 10-15 deep breaths.

Stay here with a calm breath for 5 minutes or longer, and notice the shifts in energy from this meditation practice.

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