A 10-Minute Yoga Sequence To Discover Your Feminine Power

In the yogic understanding, our feminine power — or Shakti-prana — is our ability to create and birth life itself or to turn any dream and vision into reality.

Shakti-prana is generated, activated, and stored in our second chakra, known as Svadhisthana: the hips, pelvis, womb, and lower back.

As women, it’s easy to give to others while neglecting ourselves. To thrive at home, work, and with our families, we must align our lives with the natural ebb and flow of our energy, creativity, and productivity each month.

When we sync with the rhythm of the moon and our menstrual cycles, we give ourselves permission to ride the wave of activation (full moon) and slow down for a few days to rest and restore (new moon).

The first part of the sequence is designed to invigorate, build heat, strengthen, and open the lower body. The second half of class drops you deeper into the hips for longer holds and restorative poses to cultivate stillness and empty presence.

Focus on breathing in and out through the nose only — this is called ujjayi breath. Hold each pose for three to five breaths before transitioning to the next.

Move your feet slightly wider than hip-width apart. Raise your arms so they’re parallel to the floor. Turn the right foot so the toes point straight forward and the left foot in so that the toes point perpendicular to the right foot. Align the right heel with the left arch. Bend your right knee so your right thigh is parallel to the ground.

From Warrior II, keep your front knee bent as you slide your back hand down your back leg with the palm facing down. Turn the front palm up and extend the arm toward the sky so the palm eventually faces the back of the room. Keep the front knee bent as you hold and notice the opening through the front of the body.

Come to your hands and knees, with your knees directly below your hips and your hands under the shoulders. Spread your palms, keeping the index fingers parallel.

Bring your feet to hip-width-distance apart, then squat down. Move your torso between your thighs and press your elbows against your inner knees.

From hands and knees, bring your right knee to your right wrist and angle the shin under your torso so that it rests on the floor, eventually bringing the shin parallel to the front of the mat.

From Half Pigeon Pose, square your hips forward. Come up to your fingertips and keep the torso upright. Bend the knee that’s extended and reach back with your hand (or strap) and draw the foot in. If this is an intense stretch, stay here and breathe until this pose becomes more accessible.

Lie on your back and bring the soles of your feet together and knees wide, creating a diamond shape. If this is too much, you can let your outer thighs rest on the floor or blocks. Scan your body and use your breath to release any additional tension.

Find a comfortable seated position with one leg crossed in front of the other. Sit tall. Interlace all your fingers except the index fingers, which touch and point forward. This is called Yoni Mudra and is said to strengthen Shakti-prana and build energy in the womb center.

Close your eyes and breathe slowly for a few minutes while you visualize what you want to create in your life.