Rainbow Chakra Relaxation for Beginners (plus yoga sequence)
/My toddler is currently obsessed with rainbows. Almost every morning after breakfast, he goes to his art area, breaks out his paints and creates yet another colorful masterpiece. There are rainbows taped up all over our house!
I have yet to meet a child, or adult for that matter, that is not drawn to the vibrant gift rainbows provide. Just last week, Dan and I were enthralled with this beauty…
What is the meaning of a rainbow?
Throughout history, rainbows have been a symbol of hope, faith and the belief in better times to come. Appearing after a storm, they encourage us to be brave and to struggle through hardships. Rainbows have also been used to symbolize movements for social change, and have been visible in peace marches, demonstrations and used to express pride in the LGBTQIA+ community.
During the COVID19 pandemic, children drew and hung rainbows in their windows to create community solidarity and to share in the hope the pandemic would soon end.
How to help kids explore their inner rainbow
Rainbows are made of light and light is energy. As children learn to connect to their own energy through practicing yoga and mindfulness, we can help them explore their inner rainbow with this Rainbow Chakra Relaxation.
Red, Orange, Yellow, Green, Blue, Indigo, violet. ROY G BIV, Anyone?
All the energy on Earth comes from the sun - and sunlight is actually made up of seven different colors, also known as the visible light spectrum. Shine that light energy into droplets of water in the air and we get…A RAINBOW! Maybe even A DOUBLE RAINBOW!
Rainbow Chakras and the seven energy centers
Many traditional practices correspond the colors of the rainbow to various energy centers (sometimes called chakras or meridians) in our bodies, starting at the base of the spine and moving upward.
While the concepts of these chakras have developed over time, the most common system consists of seven energy centers, each corresponding with a color of the visible light spectrum.
What are the seven energy centers?
The seven energy centers and locations from organized from base of the spine to top of the head are:
Root (base of the spine) - Red
Sacral (pelvic area) - Orange
Solar (solar plexus/naval area) - Yellow
Heart (chest) - Green
Throat (throat) - Blue
3rd Eye (space between the eyebrows) - Indigo
Crown (top of the head) - Violet
Each of these energy centers and colors are also linked to different qualities we can cultivate in our lives.
Exploring these various energies nurtures a child’s growing self-awareness and helps create language around how they are feeling.
This ability to understand oneself and communicate with others promotes confidence, empathy and emotional regulation. We encourage them to notice their own inner state and also hold space for and be present to the energy of their peers and the group
Kids yoga sequence with Rainbow Chakra Relaxation
Let’s explore energy, rainbows and colors with this yoga sequence lesson plan that closes with a Rainbow Chakra Relaxation.
It is often helpful for young children to practice some full-body movement before transitioning into relaxation but if you are ready to relax now, you can skip ahead to the Rainbow Chakra Relaxation!
1. Say Hello to the Sun
Sunlight creates rainbows so we start with a warm up that honors the sun. This full-body work-out incorporates many of the most common yoga poses including Downward Dog, Cobra Pose and Plank Pose.
This fun activity is appropriate for all ages and abilities so let’s generate some heat with our Sun Dance!
No mat today? Check out our chair version of the Sun Dance!
2. Umbrellas Up!
I have always loved a rainy days. When I was a kid, my sister and I would run around outside in the rain, splashing in puddles until we were soaked and covered with mud. My mom would have to hose us down before allowing us back inside. These days, I still love walks in the rain but usually with an umbrella!
Try this fun umbrella activity that combines Upward Salute and Standing Crescent Pose. These two poses together help us lengthen our spine, strengthen our core muscles, improve posture and create more space for deep breathing.
3. Be a rain cloud
My kids absolutely love The Adventures of Winnie the Pooh, especially the part when he pretends to be a raincloud to try and steal honey from a beehive. Spoiler alert - that scheme doesn’t turn out super well!
Rainbows come after the rain so let’s pretend to be a big stormy raincloud and practice Goddess Pose and Star Pose with a Wide Legged Forward Fold! These poses strengthen and stretch the hips and legs while building confidence and self-awareness.
4. Be a Rainbow
Ask a group of 3-4 year olds their favorite color and you will likely hear “rainbow” at least once. Pretending to be a rainbow encourages children to notice and appreciate that they are made up of many colors, feelings, thoughts and ideas.
Imagining ourselves as a rainbow allows us to sense our own limitless possibility. Children learn to connect to their truth and shine their light into the world.
Invite children to make rainbows with their bodies and see how many different yoga poses can create the colorful arch. Downward Dog Pose, Bridge Pose, Tabletop Pose…these are all great ways to make rainbows!
Let’s make a rainbow together by combining Warrior Pose with an arm movement variation. Imagine you are painting your favorite rainbow color across the sky as you sing!
5. Rainbow Chakra Relaxation
Once you have done all the movements above, you will probably feel ready to relax. If you still sense any lingering tension, you may want to squeeze and release the muscles groups in the your body or shake your arms and legs rapidly to transition into stillness.
When to do rainbow chakra relaxation:
This relaxation is lovely to do first thing in the morning, just before bed or both! That way we start and end our day feeling calm, connected and whole.
How to do rainbow chakra relaxation:
One you are ready, find a comfortable place to practice this chakra balancing relaxation which brings attention to each energy center, combining affirmations with deep breathing.
Sit comfortably with a long supported spine or lay down on your back in relaxation pose.
Close your eyes softly and take several long, deep breaths.
Bring your attention to each chakra location, starting at the base of the spine and moving upward.
Visualize the color of the light each energy center is associated with and imagine it sparkling like a radiant jewel.
Celebrate the quality of its energy with an “I am” affirmation. Then, breathe out on that chakra’s unique vowel sound.
Root Chakra (Base of the spine) - Connects to our physical body.
The color is red. The qualities are strength, health and safety. Say, “I am strong. I am safe.” Take a deep breath and release the air on a long “UHH” sound (the U sound in “cup”).Sacral Chakra (Pelvic area) - Connects to our emotions.
The color is orange. The qualities are emotional balance, passion and creativity. Say, “I am creative.” Take a deep breath and release the air on a long “OOO” sound (the OO sound in “zoom”).Solar Chakra (Center of belly/naval area) - Connects to our ego and personality.
The color is yellow. The qualities are power, confidence and courage. Say, “I am powerful.” Take a deep breath and release the air on a long “OHH” sound (the O sound in “home”).Heart Chakra (Upper chest) - Represents our social connection.
The color is green. The qualities are love, compassion, kindness, friendship. Say, “I am love.” Take a deep breath and release the air on a long “AHH” sound (as in the word “pop”).Throat Chakra (Throat/neck) - Connects to our ability to communicate.
The color is blue. The qualities are truth, honesty, expression. Say, “I am honest.” Take a deep breath and release the air on a long “I” sound (like the word “eye”).Third Eye Chakra (Center of forehead) - Connects to our intuition and imagination.
The color is indigo. The quality is vision, wisdom, intuition. Say “I am wise.” Take a deep breath and release the air on a long “AAA” sound (as in the word “way”).Crown Chakra (Top of head) - Connects to our interconnectedness and spirituality.
The color is violet. The quality is peace, connection, understanding. Say “I am peace.” Take a deep breath and release the air on a long “EE” sound (as in the word “peace”).BONUS: Think of the major scale, Do Re Mi Fa Sol La Ti, and hum or sing the notes as you ascend the seven chakras!
Relax in silence for at least 3-5 minutes and then slowly make your way out of relaxation, wiggling fingers and toes, finding small movements that feel good.
Draw your knees into your chest, giving yourself a big hug before rolling over onto one side and slowly pressing yourself up to sit.
Take a few minutes to write in a journal or color anything that came up for you during the relaxation. Once you become familiar with your energy centers, you may choose to revisit one throughout the day to focus or shift your energy.
Save this article for later and don’t forget to download the Yo Re Mi app for children’s mindfulness and musical yoga videos.
