#60 MINUTE POWER YOGA SEQUENCE FREE#

Make your way onto your left side, with your right leg stacked over the left and knees slightly bent. Place the one block in the top quarter of your mat on its medium setting, this time horizontal and parallel to the short edge of your mat. Engage your core to draw yourself back up to hands and knees. Heart Meridian Subscapularis Release From this variation of anahatasana, bring your prayer hands back overhead, walk your elbows back, and press your forearms firmly into the blocks. Sit with these feelings for a few moments. Repeat the mantra as you send loving-kindness to all beings everywhere. Repeat the mantra and send all of your loving-kindness to yourself. Repeat the mantra and send that person all of your loving-kindness. Then, think of someone with whom you struggle. Focus on them, sending all of your loving-kindness to this person while repeating the same mantra, focusing on them. Next, think of someone toward whom you have neutral feelings.

#60 MINUTE POWER YOGA SEQUENCE FREE#

Repeat the mantra, “May you live with ease, may you be happy, may you be free from pain,” as if speaking to this person. Send all your loving-kindness to this one person. This can be done by picturing something that is iconically green (grass or an apple, for example), or simply by seeing the color itself in your mind’s eye.īring your attention to your heart center. Visualize the color green, which is the color of anahata chakra. Relax your body: Allow your legs to become heavy, soften your shoulders away from your ears, and release any tension you may be holding in your jaw. Loving-Kindness Meditation and Green Color Visualization Find a comfortable seat-whatever that may be for you. You will need two to three blocks, a bolster, and a blanket or a towel. Ideally, by drawing attention there, this practice will allow you to become aware of the energy that flows through this space so that you can connect with your heart chakra. The following is a gentle 60-minute Yin Yoga sequence designed to draw awareness to this chakra. When imbalanced, we can be angry, jealous, sad, and untrusting. When balanced, we are filled with love, compassion, and self-acceptance. in Sanskrit, the word anahata means “unstruck,” and when this chakra is properly “aligned,” past hurts are said to no longer harm us. As the center point of the seven chakras, this energy center is said to be where the physical and spiritual meet. The heart chakra is associated with love, compassion, and self-acceptance. Its location is said to correspond to the chest cavity where the heart itself resides. The heart chakra is fourth from the base of the spine, as well as fourth from the crown of the head, making it central to the seven major chakras. Chakras are not physical structures, but their locations are typically given in reference to corresponding areas of the body, from the base of the spine to the crown of the head. The heart chakra, or anahata chakra, is one of the seven major chakras-energy centers that run up the central axis of the body.

60 minute power yoga sequence