Yoga Sequence Builder for Yoga Teachers

Chakra Yoga Sequence: Chakra Balancing Root to Crown

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Chakra Yoga Sequence: Chakra Balancing Root to Crown: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Staff Pose (Dandasana)
    A. The points on the Sushumna where Ida and Pingala cross each other form the energy centres called Chakras. The Ida and the Pingala twist around the Sushumna, where the Ida is to the left of the Sushumna which carries the feminine or lunar energy and the Pingala is to the right of the Sushumna which carries the masculine or sun energy.

    B. Hence begin with Dandasana, which puts emphasis on the base of the spine taking care of both the Ida and the Pingala, beginning with the balance of the entire body along with the breath.

    C. Seated with the feet stretched out, and the spine straight and extended upwards, close your eyes and take a few moments to connect the body with the breathing.

    D. Remain here focusing on the base of the spine, and imagine the flow of prana moving upwards while taking 6, slow, deep, and long breaths.
  • Seated Forward Bend Pose (Paschimottanasana)
    A. While still seated in Dandasana or Staff Pose, take a deep breath and raise the arms above your head and as you exhale go forward with the torso taking it in a forward fold and reach for the feet with your hands.

    B. With a complete exhalation bring the face close to the knees and watch for the extra stretch at the lower back, at the base of the spine, in Paschimottanasana

    C. This forward fold of the torso brings a gentle massage to the lower back, slowly activating the muladhara chakra , or the root chakra.

    D. Focusing on this main part of the spine the root, helps to bring about a slow flow of prana, removing the blockages with the forward fold. This root of the spine is compared to the root of a tree giving the body the full support and helping the body to grow well.

    E. Remain here for about 6 slow breaths, while the stretch is felt at the lower back close to the base of the spine.
  • Garland Pose (Malasana)
    A. Release from Paschimottanasana, by taking a deep inhalation, while taking the arms stretched out and up and raising the torso.

    B. Seated back in Dandasana, bend one leg and place the feet on the floor and then the other, and sit on both your feet, in Malasana or Garland Pose.

    C. Considered to be a good way to activate the root chakra or the muladhara, place the hips down but not touching the floor and bring the outer elbows on the inside of the inner thighs and place the palms in Namaste, close to your upper chest.

    D. Taking the mind to the base of the spine close to the lower back, watch the movement of the spine as the breathing happens.

    E. Malasana, grounds you and hence make that connection with the body while in this posture and watch for the 8 long breaths.

    F. Push the hips downwards and raise the chest out and bring the face up while contracting the muscles close to the lower back. This pose will activate the Adrenal Glands, influencing the functioning of the large intestine and rectum.
  • Standing Forward Fold Pose (Uttanasana)
    A. Raise your torso up from Malasana with inhalation, and bring the body extending the lower part of the body while keeping the knees straight, and as you exhale continue to keep the torso in a forward fold, placing the hands on the floor besides the feet.

    B. With feet close to each other, take the toros in Standing Forward Fold Pose, focusing on the base of the spine with the deep sense of stretch at the lower back.

    C. Remain in this posture for about 10 slow breaths and make sure the body is relaxed while there is a gentle massage to the lower back.

  • Chair Pose (Utkatasana)
    A. The root chakra imbalance brings about chronic lower back pain, lack of energy, eating disorders, disorders of the bowel and large intestine.

    B. Hence to activate this root chakra, let us go into Utkatasana, releasing the body from Uttanasana.

    C. Standing with feet close to each other, raise the arms above you and bring them in Namaste from Uttanasana as you inhale and bend the knee, pretending to be seated and gaze upwards at the raised arms in Utkatasana with complete exhalation.

    D. The pressure at the lower back in this pose, awakens the base of the spine which is the main part of the human body and is considered as the muladhara chakra.

    E. Remain here for about 8 long breaths and watch for the stretch at the hips too to help opening the lower back stiffness.

  • Mountain Pose (Tadasana)
    A. Release from Utkatasana, and come to stand in Samasthiti or Tadasana.

    B. Bring about a balance with the breathing, while you calm the body and stay here for about 6 breaths.
  • Intense Leg Stretch Pose (Prasarita Padottanasana)
    A. Moving from the first chakra to the second chakra the sacral or the Svadishthana Chakra, close to the lower abdomen, the Pancreas plays an important role to keep the body in balance.

    B. From Tadasana, bring the feet apart more than hip distance and stand taking a few breaths.

    C. As you inhale, stretch the torso upwards and with slow exhalation, take the torso in a forward fold bending at the hips and place the palms on the floor in front of you.

    D. Taking the posture in Intense Leg Stretch Pose or Prasarita Padottanasana, watch for the stretch at the lower abdomen, a little above the sacrum and remain here for about 4 deep breaths.

    E. This first pose under the second chakra will slowly work towards opening the muscles around the lower abdomen, and the imbalance of this chakra affects the kidney and liver and can lead to sciatica, diabetes, dysfunction of the reproductive organs and the urinary system.

  • Extended Triangle Pose (Utthita Trikonasana)
    A. Inhale and lift your torso halfway upwards and turn towards the left side and twisting the hips, take the body in Utthita Trikonasana.

    B. Place the left foot out completely, while the right foot in turned inwards about 45 degrees and bring the left arm towards the left foot, while the right arms raises upwards at shoulder level taking the gaze upwards.

    C. Here in Extended Triangle Pose, gazing upwards is not as essential as twisting the hips towards one side. The twisting of the hips, brings about contractions of the lower abdomen muscles, which helps to slowly awaken the second chakra close to the lower abdomen.

    D. Remain here for about 6 breaths as you take your mind to the lower abdomen, in this deep side twist pose.

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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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