9 day Chakra ReseT
Yoga Classes for Nervous System Regulation & Self-Leadership
This is a gentle journey to help you feel steady, clear, and in your body again. You can move through the 9 classes in order as a structured reset, or take them at your own pace.
Press play.
You don’t need to analyze or do it “right.”
Don’t force change. Just feel.
Notice which parts of you are present, and meet them with curiosity.
day 1 ⟡ earth star chakra
Calm · Grounding · Stability
This chakra anchors your system into the Earth and the lineage that came before you. In IFS, calm is a core quality of Self. This practice helps your nervous system settle so protective parts don’t have to stay on high alert. As your body grounds, Self-energy begins to come forward.
day 2 ⟡ root chakra
Containment · Safety · Presence
The root chakra supports the nervous system’s sense of safety, survival, and stability. Root energy supports containment — the capacity of Self to hold your inner system with steadiness. When your body feels safe, protector parts can relax and trust that they don’t have to manage everything alone.
day 3 ⟡ sacral chakra
Creativity · Vitality · Flow
The sacral chakra is where emotional life and creativity move through the body. Creativity emerges when parts are no longer suppressing emotion or controlling expression. In IFS, Self allows energy, feelings, and impulses to move freely without shame. This chakra reconnects you with the natural flow of life force.
day 4 ⟡ solar plexus chakra
Confidence · Power · Leadership
The solar plexus is the center of personal power and Self-leadership. This is where parts that try to control, prove, or defend often show up. Through movement and awareness, we strengthen the capacity of Self to lead with calm confidence. Confidence is a hallmark of Self-leadership in IFS. Instead of parts competing for control, Self begins guiding your inner system with clarity and strength. From here, action comes from alignment rather than defense.
day 5 ⟡ heart chakra
Compassion · Connection · Trust
Compassion is one of the central qualities of Self in IFS. When the heart opens, you can meet each part with warmth rather than criticism. This builds trust within your inner system. The heart chakra supports your ability to meet parts with warmth rather than criticism. As this center opens, your relationship with yourself begins to soften and deepen.
day 6 ⟡ throat chakra
Courage · Truth · Integrity
Courage allows Self to hear the truth and speak honestly even when parts feel afraid. In IFS, this means expressing your inner experience without suppressing or overreacting. Your voice becomes a channel for authenticity. The throat chakra is where inner experience becomes expression. Here we notice the parts that silence truth or fear being seen. This practice invites Self-energy to bring courage and honesty into your voice.
day 7 ⟡ third eye chakra
Clarity · Focus · Insight
The third eye supports the IFS skill of witnessing your inner system with curiosity and clarity. Clarity is the ability to witness your inner world without blending with parts. Instead of becoming blended with parts, you learn to observe what is actually happening inside. From this perspective, insight naturally begins to emerge and patterns become visible.
day 8 ⟡ crown chakra
Connection · Presence · Alignment
The crown chakra supports the sense that you are part of something larger while still fully present in your own system. Connection reflects the experience of Self relating harmoniously with all parts. The crown chakra invites your system to relax into presence and trust. When parts feel the steadiness of Self, they can soften their grip on control and surrender to something greater.
day 9 ⟡ soul star chakra
Curiosity · Purpose · Vision
Curiosity is one of the key qualities of Self in IFS. From this open state, you can explore your inner world and your life direction without judgment. This allows deeper purpose, vision and intentional legacy to emerge.
CONGRATS ON FINISHING!!
If this reset helped you reconnect with your body and your parts, you may enjoy exploring the deeper system behind this practice.
My IFS Chakra Course expands on these teachings with longer practices and deeper parts-work.