New Year Intention Flow:
Opening the Sacral and Heart Chakra


Supported Supta Baddha Konasana (roll a blanket or pillow and place at the level of your shoulderblades to open through the heart for a deeper backbend)

Apanasana (Knees to chest, hands on kneecaps. Inhale to push knees away and extend arms, exhale to pull knees back into chest).

Figure 4 (Reclining pigeon) --> Twist (Drop the entire shape to one side so your top foot stands on the floor)

Flowing Bridge (flowing with breath, inhale to lift, exhale to lower 5-10 breaths)

Rock and roll to an Easy Seat - Sukhasana

Open heart (Bring hands behind you and lift the heart toward the sky, squeezing shoulder blades together. Hold for 5-8 breaths.)

Baddha Konasana --> Forward Fold

Table Top

Cat & Cow - really focus on shining the heart forward in your cow pose

Downward Facing Dog

Low Lunges each side, cactus the elbows and open the heart

Sphinx Pose

Three Sun Salutation A (Beginners or those modifying choose this option)

Warrior 2 --> Reverse Warrior --> Goddess --> Straddle Fold

Repeat on other side

Sun Salutation B

Warrior 1 --> Cactus Elbows, Open through Heart, Interlace behind low back --> Humble Warrior --> Warrior 3

Camel Pose

Pigeon Pose

Legs Up The Wall

Happy Baby



Want to see a video of this sequence, led by me? Sign up for my  email list here and stay tuned for videos coming soon!