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
1
first chakra : warm up + puttering
begin in child’s pose - explain chakra energies
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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.
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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"
2
second chakra : open hips
three rounds of flow adding on each time
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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…
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round 1 : 4 - 5 postures
round 2 : add 3 postures
round 3 : add 1 - 3 postures
3
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)
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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…
4
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
5
fifth chakra : throat extension or compression
begin to slow down
posture examples : plough, fish, neck stretching, brahmari breath
6
sixth chakra : third eye, drishti
third eye focus or pressure
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posture examples : forward fold where your forehead is connected to block or prop or hands, supine twist and cue drishti…
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from here any last finishing postures to set up for savasana or guided meditation
7
seventh chakra : crown
breathwork, meditation or savasana
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guide with a deep relaxation body scan, yoga nidra, or seated meditation.
