www.rockclimbingyogi.com© 2017 Rock Climbing Yogi

Wednesday Workout —Get Energized: Cakra Flow

2 blocks

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PROPS

Warm up - Sun Salutation (surya namaskara A)

Root (muladhara)

VR

prasarita padottanasana C

virabhadrasana 2parsvottan-asana

trikonasana Avirabhadrasana 1 utthita parsvakonasana A

reverse warrior

reverse warriorbound hands

humble warrior reverse warrior phalakasana bhujangasana adho mukhasvanasana

VL

Sacral (savhisthana)

adho mukhasvanasana

three-leg dog kapotasana A kapotasana B kapotasana C

prasarita janu

sirsasana A

prasarita janu

sirsasana B

janu sirsasana camatkarasana wild thing

knee to nose

VR

VL

REPRESENTS: Foundation & Feeling GroundedLOCATION: Base of Spine EMOTION: Basic Survival

REPRESENTS: Connection & Acceptance of Others LOCATION: 2” Below Naval EMOTION: Abundance, Sexuality, Well-being

three-leg dog

3x

Ann Seibert is a rock climbing yogi, teaching yoga to fellow athletes. Her goal is to help them avoid injury caused by strong tight muscles. For more sequence ideas, visit: www.rockclimbingyogi.com/blog

V Vinyasa (full)

R Right Side

L Left Side

Vinyasa (half)1/2

LE

GE

ND

www.rockclimbingyogi.com© 2017 Rock Climbing Yogi

salamba sirsasana

halasana karnapidasana salamba sarvangasana

savasana

Heart (anahata)

virasana supta virasana phalakasana bound hand stretchlower to belly salabhasana

dhanurasanaardha dhanurasana setu bandha sarvangasana

urdva dhanurasana

suptapaschimottanasana

knees to chest

Throat (vishuddha)

Third-Eye (ajna)

Crown (sahasrara)

balasana salamba sirsasanaprep 1 & 2

ardha salamba sirsasana

1/2

1/2

Solar Plexis (manipura)

VR

VL

samastithi utkatasana utkatasana prasarita

utthita parsvakonasana Avirabhadrasanaanjali mudra

virabhadrasana 1extended forward

urdhva prasarita eka padasana

ardha prasarita eka padasana

step forward to seated bharadvaj bharadvajasana A & B knees to nose

REPRESENT: Confidence & Control of LifeLOCATION: Stomach EMOTION: Self-Worth, Self-Esteem

REPRESENTS: Our Ability to LoveLOCATION: Heart EMOTION: Love, Joy & Inner Peace

REPRESENTS: CommunicationLOCATION: Throat EMOTION: Express Feelings & the Truth

REPRESENTS: Ability to Focus & see the Big PictureLOCATION: Between Eyes EMOTION: Intuition, wisdom, Imagination

REPRESENTS: EnlightenmentLOCATION: Crown of HeadEmotion: Inner & Outer Beauty, Connection to Spirituality & Pure Bliss