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Rasa Yoga Chakra Radiance: From Root to Crown

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Challenge Overview

Do you want to feel more grounded, clear, intuitive, and empowered? To connect to your spirituality, and joy, on a deeper level? Working with the chakras in practice can be one resource for tapping into these inner qualities and strengths, and in this 21-day program with Sianna Sherman, you’ll learn how.

This all-levels program includes seven 30-minute classes, and you’ll get one class every three days. Each class is devoted to one of the seven chakras and includes a dynamic flow that integrates mantra, mudra, and pranayama. These are progressive practices, and the final seventh-chakra-themed sequence thematically integrates each of the other chakras you will have explored.

A breakdown, module by module:

Class one: You’ll explore muladhara chakra (the root chakra) in practice in order to invite body acceptance and feelings of groundedness and trust. This chakra is symbolized by the earth element and anatomically associated with the pelvic floor. Its seed mantra is lam.

Class two: You’ll explore svadhisthana chakra (the sacral chakra, which Sianna translates as “sacred abode of self”) in practice, which can help us connect with our emotional and sensual selves. This chakra is symbolized by the water element and the moon and anatomically associated with the pelvis and hips. Its seed mantra is vam.

Class three: You’ll connect to the fire element in a vitalizing and empowering manipura chakra (“city of jewels”) practice. This chakra is associated with the solar plexus, which spans from the navel to the base of the breastbone. Its seed mantra is ram.

Class four: You’ll open to the joy in your heart with an anahata chakra (heart chakra or “unstruck sound”) practice. This chakra is said to govern the heart, lungs, lymphatic system, and thymus gland. Its element is air, its essence is love, and its seed mantra is yam.

Class five: You’ll explore vishuddha chakra (the throat chakra or “pure place”) in practice, a chakra which can help us speak our truth with honesty, clarity, and skillfulness. Vishuddha chakra is associated with the throat, tongue, thyroid, larynx, and neck. Its element is ether and its seed sound is ham.

Class six: You’ll explore ajna chakra (the eyebrow center or “command center”), a chakra that is associated with intuition, clear perception, and imagination. Anatomically, this chakra is “located” at the brow center and its seed mantra is om.

Class seven: You’ll work with sahasrara chakra (the crown chakra or “thousand petaled lotus”). This chakra is, as Sianna describes it, the “full hookup” to divine source. Anatomically, sahasrara chakra is associated with the crown of the head, and spiritually it’s a resource for liberation.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

3.7hr to complete

Collapse all

Section 1
  • Welcome to this all-levels program on the seven chakras. In this introductory module, you’ll learn more about what’s to come.
  • Working with muladhara chakra (the root chakra) in practice can invite body acceptance and feelings of groundedness and trust. This chakra is symbolized by the earth element and anatomically associated with the pelvic floor. Its seed mantra is lam. You’ll begin seated with breath awareness, mudra (bhumi sparsha), and mantra (lam) practice. After that you’ll move on to child’s pose, tiger dog, a lizard pose flow, Ganesha squats, half frog pose, locust, and more. You’ll wind down with knees to chest pose and reclining hand to big toe pose before concluding in savasana.
Section 2
  • Exploring svadhisthana chakra (the sacral chakra or “sacred abode of self”) in practice invites us to connect with our emotional and sensual selves. This chakra is symbolized by the water element and the moon and anatomically associated with the pelvis and hips. Its seed mantra is vam. You’ll begin seated, drawing your awareness to this chakra through mudra (shakti mudra) and mantra (vam). After that, you’ll move on to gentle hip and arm warm-ups, cobra rolls, tiger dog with shakti waves, pigeon pose with guided visualization, a fluid standing sequence, and more. Wind down with bound angle pose...
Section 3
  • Connect to the fire element in this vitalizing and empowering manipura chakra (navel center or “city of jewels”) practice. This chakra is associated with the solar plexus, which spans from the navel to the base of the breastbone. Its seed mantra is ram. You’ll begin seated, opening with mudra (anjali mudra and agni mudra), mantra (ram), guided visualization, and breath of fire. From there you’ll explore plank to down dog, dolphin pose, a warrior flow that includes standing splits, one round of sun salute B, a vitalizing goddess flow, boat pose, and more…all while integrating breath of fire throughout!...
Section 4
  • Open to the joy in your heart with this backbend-focused anahata chakra (heart chakra or “unstruck sound”) practice. This chakra is said to govern the heart, lungs, lymphatic system, and thymus gland. Its element is air, its essence is love, and its seed mantra is yam. You’ll begin seated with mantra practice (yam), a hand flow that features padma mudra, and then a “heart wings” arm flow. After that, you’ll move on to puppy pose, down dog into side plank, locust variations, cobra, fearless heart namaskara, a standing heart wings flow, a camel flow, and more as you progress toward wheel pose. Wind...
Section 5
  • Exploring vishuddha chakra (the throat chakra or “pure place”) in practice can help us speak our truth with honesty, clarity, and skillfulness. This chakra is associated with the throat, tongue, thyroid, larynx, and neck. Its element is ether and its seed sound is ham. You’ll begin this practice seated, with mantra (ham), mudra (matangi mudra), pranayama (lion’s breath), and visualization. After that, you’ll move on to an active cat-cow that integrates lion’s breath, tiger dog, locust variations, a warrior series that integrates side plank, and more as you progress toward shoulderstand and fish...
Section 6
  • Ajna chakra (eyebrow center or “command center”) is associated with intuition, clear perception, and imagination. Anatomically, it’s “located” at the brow center and its seed mantra is om. This forward-fold-focused practice synthesizes the five elements and invites you to turn inward. You’ll begin seated with mantra (om), mudra (chin mudra and hakini mudra), pranayama (nadi shodhana), and visualization. After that, you’ll move on to child’s pose, downward facing dog, dolphin, seated bhramari breathing with shanmukhi mudra, and seated forward folds. You’ll wind down with knees to chest pose and...
Section 7
  • In this final class, you’ll work with sahasrara chakra, the crown chakra or “thousand petaled lotus.” This chakra is, as Sianna describes it, the “full hookup” to divine source. Anatomically this chakra is associated with the crown of the head, and spiritually it’s a resource for liberation. You’ll begin seated, with temple mudra, followed by child’s pose, down dog, optional rabbit pose variations, and dolphin pose into headstand variations—or you can stick with dolphin and viparita karani (inverted action pose) instead. You’ll wrap up with a mudra circuit, chant, and guided savasana that honors...

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Meet Your Teacher

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Sianna Sherman
Sianna Sherman is an international yoga teacher, storyteller, and speaker at conferences and festivals... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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