home practice

by A la n n a Ka ivalya

get into your groove and let the music move

you through this confidence-boosting flow practice.
HAIR/MAKEUP: RACINE CHRISTENSEN; TOP: ELISABETTA ROGIANI; LEGGINGS: DANSKIN

the practice mind-body key focal

PHOTOS: MICHAEL WINOKUR; MODEL: LEIGH FERRARA; STYLIST: LYN HEINEKEN;

This flow practice helps align

the lower three chakras, or
energy centers. By focusing
your energy and attention on
the pelvic floor, the hips, and
the navel, you can begin to
feel more stable, grounded,
and self-assured.
Yoga teacher and musician
Alanna Kaivalya created an
uplifting, empowering piece
of music specifically for
this sequence. You can down-
load and practice to it at
yogajournal.com/livemag.
benefits
The seven chakras are
thought to exist in the
energy body, running ver-
tically from the base of
the spine to the top of the
head. Each one is associ-
ated with various bodily
functions and specific life
issues. Chronic tension
and low self-esteem can
block these spinning
vortices of energy, but
yoga can help release
such blockages, clearing
the path to higher con-
sciousness.
points
When the lower three
chakras are out of align-
ment, you might feel unsta-
ble, stuck, and powerless.
On the flip side, when the
base of your physical self
feels stable, you will feel
rooted in your power. Focus
on drawing the earth’s
energy into your legs,
pelvis, and belly, and use
the music as a reminder to
breathe steadily. In doing
so, says Kaivalya, “we
honor the top guideline
of vinyasa practice.”

SEPTEMBER 2012 YO GAJ O U R N A L .CO M 6 3

 BEFORE YOU BEGIN
MAIN SEQUENCE
Sit cross-legged in Sukhasana
(Easy Pose). Take a deep breath in,
and as you exhale, chant the bija
(seed) mantra Lam while placing
your hands on your upper thighs.
(Each seed mantra corresponds
to the energy of each chakra.)
Inhale again; exhale and chant
Vam with your hands on your hips.
Inhale; exhale and chant Ram with
your hands resting on your upper
belly. Repeat until you feel warmth
and vibration in your lower body.
Then begin playing the music. To
complete the warm-up, do several
rounds of your favorite Surya
Namaskar (Sun Salutation).
6 UTKATASANA (CHAIR POSE)
Step or hop forward into Chair Pose. Reach
your arms up as you draw your shoulders
away from your ears. Stay for 5 breaths,
pulling energy up through the feet, into
the legs, and all the way up the spine.
12 TOLASANA (SCALES POSE)
This posture can be done with the legs in
Padmasana (Lotus Pose) or with your shins
crossed. Place your hands next to your hips,
press your hands down, and lift the seat
and legs up as you inhale. Exhale and lower
yourself down. Repeat two more times.
6 4 YO GAJ O U R N A L .CO M
1 UTTHITA TRIKONASANA
(EXTENDED TRIANGLE POSE)
With your feet wide apart, turn your right
foot out and left foot in slightly. Straighten
your right leg and reach down to the right to
come into Triangle. Reach your left arm up;
gaze at the left thumb. Hold for 5 breaths.
DO BOTH
SIDES
7 GARUDASANA (EAGLE POSE)
Cross your right leg over the left. Wrap your
right arm underneath the left and press
your palms together. Lean forward and hook
the elbows in front of the knees. Stay for 5
breaths, and then repeat on the other side.
13 PURVOTTANASANA
(UPWARD PLANK POSE)
Extend the legs forward, pointing your toes.
Place your hands on the floor behind your
seat, with fingertips facing toward the feet.
Inhale and lift your hips. Drop your head
back if it’s comfortable. Stay for 5 breaths.
2 VIRABHADRASANA II
(WARRIOR POSE II)
Inhale, bend your right knee, and extend
your arms at shoulder height, coming into
Warrior II. These powerful standing poses
address the first chakra by creating stability,
balance, and grounding.
8 BAKASANA (CRANE POSE)
Bring your hands to the floor, shoulder-
distance apart. Lean forward and place
your knees high on the backs of the arms,
lifting your feet off the floor. Lift your lower
belly back toward your spine for support.
14 BADDHA KONASANA
(BOUND ANGLE POSE)
Hug your knees into your chest, and then
allow the knees to drop out to the sides.
Open the bottoms of your feet toward the
sky. Keep your spine long and fold forward.
Breathe into your low back and seat.
SEPTEMBER 2012

3 UTTHITA PARSVAKONASANA
(EXTENDED SIDE ANGLE POSE)
Exhale and place your right hand on
the floor to the outside of your right foot.
Extend the left arm over the left ear.
Feel one continuous line from the left
foot to the left fingertips.
9 ADHO MUKHA SVANASANA
Step back to Down Dog. Engage the legs
and feel energy move up them into your
seat and abdomen as you draw your
navel toward the spine. Exhale and either
hop or walk your feet forward to sit down.
FINISHING POSES
DO BOTH
SIDES
15 RECLINED TWIST
Lie on your back, hug both knees to your
chest, and draw them to the left side
of your body. Reach your arms out to
the sides and gaze at your right hand.
Stay for 5 to 10 breaths, and then repeat
on the other side.
SEPTEMBER 2012
home practice
4 PLANK POSE
Exhale and step the right foot back into
Plank. Draw your tailbone toward your
heels and your lower belly in and up. Stay
here for 5 breaths, focusing on the power
in your legs and abdomen. Feel how this
engagement supports and grounds you.
10 PASCHIMOTTANASANA
(SEATED FORWARD BEND)
Extend the legs forward and flex your feet.
Inhale; lift your heart. Exhale; lengthen your
spine as you fold forward. Clasp your right
wrist or place your hands on your shins.
16 HAPPY BABY POSE
Hug your knees into your chest and hold
on to the outer edge of each foot. Your
knees will be bent; feet face the ceiling.
When you’ve finished, change the music
to the “Om” track and rest in Savasana
(Corpse Pose) for at least 5 minutes.
by A la n n a Ka ivalya
GO BACK TO
POSE 1 AND
REPEAT ON
OTHER SIDE
5 ADHO MUKHA SVANASANA
(DOWNWARD-FACING DOG POSE)
Rest in Down Dog for 5 breaths, feeling
your hands and your feet pressing strongly
into the earth. Then inhale, step your left
foot forward, and repeat Triangle, Warrior
II, Side Angle, and Plank on the other side.
11 SUKHASANA (EASY POSE)
Come to a cross-legged position, keeping
your spine tall. Close your eyes and rest
your hands on your knees with palms up.
Draw stable, grounded energy first into the
pelvis and belly and then on up the spine.
watch
▼
Practice along with an online
video of this grounding sequence
at yogajournal.com/livemag.
YO GAJ O U R N A L .CO M 6 5