salt flow

an intermediate and well rounded vinyasa practice that follows inspiration from the chakras and finishes with guided meditation. open to all levels, expect a moderate sweat before settling into meditative bliss

first chakra : warm up + puttering

begin in child’s pose - explain chakra energies

table top : intuitive cat cow + wiggles, wrist stretching and calf stretching + thread needle

explore down dog

refine plank, lower to belly and personal backbends (dragon waves, cobras, locusts, etc)

end in ragdoll back of mat. roll up to stand, close eyes and ground. with eyes closed walk to top of mat.

sun sals :

seven rounds, one for each chakra energy - explain or use “i am” phrase

round 1 + 2: step back (alternate R + L) and lower to belly for cobra

round 3 : choose step or jump and deeper backbend

round 4 : linger in heart openers

round 5 : hear breath // sound

round 6 : suggest closed eyes or awareness of what they see

round 7 : move like you and meet back in down dog

set up neutral flow :

3-5 poses in a sequence that will be the beginning of the third chakra sequence

ex: anjana, half split, crescent, long pyramid

ex 2: chair, w3, anjana, half split, low twisted lunge

"setting roots for a sequence we'll see later"

second chakra : open hips

three rounds of flow adding on each time

posture examples : warrior 2, side angle, triangle, halfmoon, rainbow warrior, wide leg fold, flying warrior, skandasana, lizard, figure 4, pigeon, tree, hand to big toe…

round 1 : 4 - 5 postures

round 2 : add 3 postures

round 3 : add 1 - 3 postures

third chakra : neutrals

one flow through, power sequence. go back to what you set up for earlier and add on (you set foundation so they can keep in the flow)

posture examples : chair, twisted chair, w3, anjana, half split, twisted lunge, t-twist, side plank, prayer twist, long pyramid, standing split, knee to chest, eagle…

fourth chakra : heart openers

three rounds of backbends

posture examples : camel, bridge, locust, bow, wheel, rolling panda, sphinx…

can be repeated posture or can shake it up depending on what people need.

ex: rolling panda, locust, bow

ex 2: half camels, full camel, bridge

fifth chakra : throat extension or compression

begin to slow down

posture examples : plough, fish, neck stretching, brahmari breath

sixth chakra : third eye, drishti

third eye focus or pressure

posture examples : forward fold where your forehead is connected to block or prop or hands, supine twist and cue drishti…