Tag Archives: Individual Practice

Wellness topic, Yoga

Chakra Yoga Therapy Sequence for Emotional Balance & Flow

Session from Last Night’s Group

The second chakra, or Sacral Chakra (Svadhisthana), is the energetic center connected to emotional flow, creativity, pleasure, and the ability to experience life with a sense of fluidity rather than tension. Located in the low belly and pelvis, this chakra helps us connect to movement, sensation, and healthy boundaries. When balanced, it supports flexibility — both physically and emotionally — allowing us to feel our feelings without becoming overwhelmed by them. This practice is designed to gently open and regulate the Sacral Chakra through mindful movement, breath, and grounding awareness.

✨ Warm-Up: Awakening the Body

1. Standing Joint Circles
Begin standing tall. Gently circle the ankles, knees, hips, wrists, and shoulders. Move slowly and intentionally, inviting awareness into each joint.

2. Swaying Side to Side
Shift your weight from one foot to the other in a slow, rhythmic sway. Allow the arms to hang heavy or gently float with the movement.
This helps regulate the nervous system and encourages fluidity — perfect for sacral chakra work.

🌞 Sun Salutation (Surya Namaskar)

Move through 3–5 rounds, or whatever feels right.

Step-by-step version:

  1. Mountain Pose (Tadasana): Stand tall, grounding through all four corners of the feet.
  2. Inhale – Arms Up (Urdhva Hastasana): Sweep the arms overhead, lifting through the spine.
  3. Exhale – Forward Fold (Uttanasana): Hinge at the hips, softening into the legs.
  4. Inhale – Halfway Lift (Ardha Uttanasana): Lengthen the spine, hands on shins or thighs.
  5. Exhale – Step Back to Plank: Engage the core, steady the breath.
  6. Lower Down: Knees-chest-chin or Chaturanga, depending on comfort.
  7. Inhale – Cobra or Upward Dog: Lift the chest, opening the heart.
  8. Exhale – Downward-Facing Dog: Hips lift back, grounding through hands and feet.
  9. Inhale – Step Forward, Half Lift: Long spine.
  10. Exhale – Forward Fold
  11. Inhale – Rise to Stand
  12. Exhale – Return to Mountain Pose

🔥 Standing Strength & Flow

3. Goddess Pose (Utkata Konasana)
Open the hips and connect with your internal power. Add gentle pulses or stillness.

🐾 Floor Work & Core Awakening

4. Cat–Cow (Marjaryasana/Bitilasana)
Move slowly, synchronizing breath with spinal movement to regulate and soothe.

5. Side Plank (Vasisthasana)
Choose knee-down or full expression.
This activates inner stability and confidence.

6. Reverse Plank (Purvottanasana)
Lift the chest and hips. Option: bend the knees for a table-top version.

🌀 Hip Opening

7. Locust Pose (Salabhasana)
Strengthens the back body and energizes the solar plexus chakra.

8. Bow Pose (Dhanurasana)
A deeper heart opener—move gently and avoid strain.

🕊️ Hip Release Sequence

9. Pigeon Pose (Eka Pada Rajakapotasana)
Hold each side, using props as needed.
Great for emotional release stored in the hips.

🌙 Cooling Down

10. Bridge Pose (Setu Bandha Sarvangasana)
Lift and open the front body, supporting heart and throat energy.

11. Reclined Twist (Supta Matsyendrasana)
Release tension in the spine and support digestion.

12. Supta Baddha Konasana (Reclined Bound Angle)
Place hands on belly or heart.
End here for a few minutes of soft, supported rest.

🧡 Closing

Take a moment to notice how the body feels — the warmth, openness, and grounding.
This sequence is designed to bring balance to the emotional body, support nervous system regulation, and restore mindful presence.

**Bonus

If you’d like a guided audio version of this click here for bonus content. (Content related to this post may take up to a week to be uploaded.)

Also if you’d like to receive our new “Grounded”newsletter, it’ll be available to subscribe to in the next week or so. It will contain atleast one additional practice or information to supplement what is already on the website. We are hoping to create a space and a community to support overall wellness so stay tuned!

Breathwork, Stress Management, Yoga

Mindful Warrior Practice

Last week I posted a piece on Mindfulness Practicing for ACT.

Here’s another practice , this time using a warrior II pose. I like Warrior II, Virabhadrasana II (veer-ah-bah-DRAHS-anna), for generating a feeling of power and focus. Try this exercise when you are having difficulty with finding motivation.

Part one: The pose

  1. Face the long side of your mat with your arms stretched straight out from your shoulders and your feet parallel to each other in a wide stance. You want your ankles approximately beneath your wrists.
  2. Turn your right foot and knee to face the front of the mat.
  3. Angle your left toes a little in toward the upper left corner of the mat.
  4. Bend your right knee so that you only see your right big toe.
  5. Check and distribute your weight evenly between both legs. Press down through the outer edge of your back foot and four corners of right foot.
  6. Check posture and keep the crown of your head stacked over your pelvis and your shoulders over your hips.
  7. Reach through both arms toward the front and back of the mat and turn your head to look past your right fingertips.
  8. Engage your abdominal muscles by creating a “lift” in your lower ab area.

Part Two: The practice

Hold the pose and breath in to the belly, reversing the exhale constrict the belly as the air empties. Continue even breathing as you look out over your right finger tips, envisioning that which you to accomplish. Switch sides and think of another project/task you would like to accomplish.

Additional:

For a full Warrior Sequence subscribe to our bonus content.

Practice updates, Yoga

Fall Update 2025

There’s lots of new things happening for Grounded for Peace this fall. We have a new intern that has started with us. I will have her introduce herself in the next week or so. She will be providing individual sessions and facilitating a group or 2 during her time. She also will be providing some fresh eyes for our practice and our online presence. Another wonderful benefit to our practice is that she’ll be able to take on clients at a sliding fee scale so if you have someone that struggles to afford therapy we may have some room to take on a few more clients. Please click on our contact page to send us a message if you would like more information.

We also are increasing our yoga therapy services with another group starting in October. Once the details are firmed up, we will be providing more information. If you are interested in individual or group Yoga Therapy, feel free to also reach out via our contact page.