A Yoga Flow to Awaken Your Inner Voice

The way forward is inward.

Whenever I am feeling muddled or unclear about my life and the direction that I am moving (which is more frequent than I would like), I try to remember that the process of being in the dark is normal, necessary even. That this place of the unknown is actually a call to move inward.

If you are faced with a change in your life or if you ever feel unsure of where you are going, take it as an invitation to move within, to sit in the stillness and listen in to the voice inside of you that knows the way, that can guide you through the dark.

Focus on your core engagement + what aries from your center.

Intuition is often associated with the third eye, the space between the eyes, an energy center related to visions and inner seeing. What I’ve observed, is that while this is often where intuition expresses itself through intuitive thoughts or images that we “see,” it actually arises from deeper within. I believe that it originates from the core of our experience, the center essence of who we are. It’s that idea of a “gut instinct” and “knowing it to your core.” Nourishing the core can be really beneficial in empowering our intuition to bubble up into form.

This sequence is designed to help you awaken your core and move energy and blood flow into the pelvic bowl so that it may arise into the articulation of your intuition.

Spiral in + in and root down.

As you move through this sequence, focus on engaging the core and balancing the pelvis. To do this, first hug the inner thighs towards one another, then back. This action will tilt the pelvis back and create a curve in the low back. Then into that space, root the tailbone down as you draw your navel towards your spine and upwards. This action will tilt the pelvis forward and create length in the low back. As you move through the following flow, play with these two actions to find the balanced middle ground between them. See if you can keep engagement of the core and balance in the pelvis as you move.  

The following is a flow sequence for going into the core of who you are, the place that knows. I also created a Spotify playlist for you to listen to you while you practice!

 

 

Warm Up

Start on your back with a hand on your belly and the other on your chest while you begin to deepen the breath. Feel the breath move as it rises from the belly up into the chest on the inhalation. Exhale through the chest, ribcage and all the way back down to the belly. Continue breathing deeply for another 5 rounds of breath.

Leg Lifts. Inhale and lift your right leg in the air, while your left leg stays extended on your mat. Draw your navel towards your spine to activate the core. Exhale lower the leg back down to the floor. Do three more rounds of breath, rising your right leg. At the end of the third breath, bring both legs to the floor. Then inhale lift the left leg. Exhale release it to the floor. Continue for three rounds on the left leg.

Come into Downward Facing Dog, pressing the thighs back as you root the tailbone towards the floor.

 From left to right: Child's Pose, Dolphin Pose, Warrior II, Triangle, Prasarita Padottanasana (wide legged forward fold), Twisted Lizard Pose, Uttanasana (variation), Eagle Pose, Salabhasana, Bridge Pose. 

From left to right: Child's Pose, Dolphin Pose, Warrior II, Triangle, Prasarita Padottanasana (wide legged forward fold), Twisted Lizard Pose, Uttanasana (variation), Eagle Pose, Salabhasana, Bridge Pose. 

Flow #1

1. From Downward Facing Dog, lift the right leg to the sky for one-legged dog

2. Exhale and bring right leg forward between your hands. Place the knee on the floor for Low Lunge. Breath for 3 rounds of breath.

3. Inhale and lift the left knee off the ground as you rise up to High Lunge.

4. Exhale place the hands on either side of the foot, step back to Plank.

5. Exhale and lower the forearms into a Dolphin Plank. Hold for five breaths then press back up to plank.

6. Press back into Child’s Pose.

7. With the forearms on the floor, clasp your hands together and lift your hips for Dolphin’s Pose.

8. Press back up into Down Facing Dog, one hand at a time.

9. Vinyasa, repeat on the other side.

Flow #2

10. Inhale right leg up, then step it forward between your hands and rise up to Warrior II, front heel inline with your back, knee directly above your ankle. Exhale.

 Warrior II

Warrior II

11. On the next inhale, straighten the front leg

12. Exhale and sweep right hand towards the sky for a Reversed Trikonasana (Triangle) Pose.

13. Inhale and come back to center, reach your right arm out in front of you to lengthen out the sides of your body, then exhale as you bring right hand to the floor for Trikonasana (Triangle) Pose. Stay here for three breaths.

14. On your next inhale, root down through your feet to rise back up to center. Bring your right foot to face the long edge of your mat, maintaining your wide stance. Exhale bring your hands to your hips. Inhale and lengthen sides of the body, exhale fold forward for Prasarita Padottansana (forward fold). Stay here for three breaths.

15. On your next exhale, walk your hands to the back of your mat, hands on either side of your left foot. Inhale, root the right foot down and press up into Warrior II

 Triangle Pose

Triangle Pose

16. Straighten front leg, reversed Trikonasana (triangle pose)

17. Exhale and sweep right hand towards the sky for a Reversed Trikonasana (triangle) pose

18. Inhale and come back to center, reach your right arm out in front of you to lengthen out the sides of your body, then exhale as you bring right hand to the floor for Trikonasana (triangle) Pose. Stay here for three breaths.

19. On your next inhale, root down through your feet to rise back up to center. Bring your right foot to face the long edge of your mat, maintaining your wide stance. Exhale bring your hands to your hips. Inhale and lengthen sides of the body, exhale fold forward for Parsvottansana (forward fold). Stay here for three breaths.

20.  On your next exhale, walk your hands to the back of your mat, hands on either side of your right foot in a Lunge.

21. Vinyasa, repeat on the other side.

Flow #3

23. From Downward Dog step forward between your hands, Uttanasana.

24. Inhale, sweep your arms up over head as you bend your knees into Utkatasana (Chair Pose). Bring your hands down to meet at heart center.

25. On your next exhale, take your right elbow to your left knee for Utkatasana Twist. Inhale.

26. Exhale, and step your right leg back into a High Lunge Twist. Then open up hands, right hand comes to the floor, left hand high.

27. Place right knee on the floor, bend your knee, right foot lifting towards the sky. Lean your weight into your right hand, as you come onto the pinkie toe edge of your left foot. Reach your left hand back for your right foot into a Twisted Lizard Pose and lift your heart towards the sky. Stay here for three breaths.

28. Come back to center, both hands on either side of the left foot. Inhale to rock your weight into your left foot as you lift your back leg off the floor and towards the sky into Standing Splits. Exhale. Inhale, lengthen the sides of your body and exhale and sink deeper. Stay here for three breaths.

29. On your next exhale, take the right foot behind the left foot for a Uttanasana Variation

30. Keeping the left knee hooked over the right as you begin to sit back into the heel of the right foot as you rise up with your upper body. Bring your arms out in front of you and wrap your right arm underneath your left for Eagle pose. Stay here for three breaths.

31. On the next exhale, Release eagle pose by bringing the hands to the ground, lifting the left leg up behind you back into Standing Split. Inhale.

32. Exhale, step left leg back to High Lunge.

33. Vinyasa, repeat on the other side.  

Cool Down

34. From Downward Dog, make your way to your belly. Root the tops of the feet to the ground as you draw your shoulders on your back and clasp your hands together. Root your tailbone towards your heels as you inhale and lift the chest + the feet off the ground for Salabhasana, Locust Pose.

35. Release down on your next exhale and then push back into Child’s Pose.

36. Make your way onto your back with your feet planted on the mat, knees towards the sky. Inhale and begin to lift your hips. Draw your shoulders on the back and interlace your hands underneath you for Bridge Pose. Root the head back into the mat, so that your chin remains lifted. You may also like to add a block between your thighs, squeezing into the block as your root your tailbone down towards your knees. Stay here for 3-5 breaths.

37. Exhale, release down. Bring your knees into your chest and rock them around a little bit.

38. Release arms and legs to the mat for Savasana Pose.

Everything you need is within you.

When life challenges you, tap into the core intelligence and allow yourself to be powered from that place.