The Chakras at a Glance  

 

Muladhara- The Root Chakra

 

Chakra is the Sanscrit word for wheel. The chakras are the seven major energy centers or focal points of radiant power that regulate the flow of subtle energy in our bodies. The charkas can be pictured as flowers with varying numbers of petals arranged vertically from the base of the spine to the top of the head. Countless energy sources feed into the major chakras, which take in and process this energy before distributing it back out into its sphere of influence.

 

The first Chakra, the root or base chakra, known as the Muladhara is pictured as a four petaled lotus centered in the perineum at the base of spine. This chakra is your energetic foundation which helps you stand firmly on your feet to find your path in life, to put down roots and nourish yourself physically and spiritually. Its element is earth, and its color is a vibrant red, which vibrates more slowly than other colors. The physical sphere of influence of the Muladhara includes attending to survival  needs, establishing a sense of groundedness, and taking good care of the body, particulalry the adrenal glands, then base of the spine, legs, knees, feet, bones, immune system and sense of smell.

 

* vibrant red- slower vibration than other colors, red carnelian, snow flake obsidian, smokey quartz

            * Gateway of Life and Death on the east- place of birth and rebirth

            * survival center w/ ability to draw abundance from the planet

* circumstances that cause a deficiency- traveling, relocation, big changes in body, family, finances, business, living more in the head than the body

* root center healing involves basic issues of enough food, shelter, clothing, wanting to live or die

* Deficiencies experienced as survival crises- evicted, bankrupt, flu- need immediate attention

* Excesses- greed, hoarding of possessions or money, attempting to ground by gaining excess weight

* asanas- feet, spreading toes, calf openers, hamstring stretches, standing poses- Uttanasana (forward bend), Janu Sirasana (head to knee pose), peaceful restorative poses Supta Baddha Konasana (reclined bound angle), Salamba Balasana (supported child’s pose), Salamba Savasana (supported corpse), - benefits- calmness, patience, willingness to slow down and stay in the same place.

 

Muladhara Meditation:

Hold the sound Lam (lum) in your mind.

Allow the truth 'All is One' to penetrate your body.

Drop your attention to the root of your spine.

Feel yourself magnetically connected to every part of life: the fragrance of the earth, the oceans and rivers, the air, your family and friends. Identify your fears for today and pull them into your consciousness. Acknowledge the strength of the energetic circuitry connecting you to all life. Visualize that strength replacing your fears for today. Sitting tall. Standing tall.

 

 Ayurvedic Foot Massage

 

* Can relieve eye strain       

* Four major nerves which connect to the eyes

* Reintegrate subtle energy pathways between lower and upper body

1. Soak for 10 min.

            * cooling- cool water, dried lavender, fresh rose petals

            * warming- lukewarm water, 1 tsp ginger powder

            * relaxing- very warm water, 3 tbs Epsom salt

2. Rub feet w/ sesame oil, olive oil or coconut oil

3. Start w/ right foot, massage in circles around the ankle

4. W/left hand squeeze down from the base of the calf muscle to heel bone- 3 times

5. Hold heel, pull back on ball of foot flexing and stretching

6. Small circular movement, massage between toes, pinch webbing between finger and thumb

7. Glide thumbs up and down in grooves between tendons on tops of feet

8. Turn foot over so sole facing up, hold it in both hands, thumbs under ball of foot, press fingers into top side of foot, stretching base of toes apart.

9. Use thumbs to milk each toe, sliding from base over tip several times.

10. Massage vigorously using heel of hand.

11. Walk thumbs along outer edges, along arch and deeply into edge of heel.

12. Use knuckles to massage arch to relieve back tension

13. Hold ankle w/ right hand, top of foot w/ left ad rotate foot clockwise then counterclockwise

14. Grasp big toe and rotate fully as if drawing large circle w/ tip of toe

15. Rub toe between palms of hands to ease neck pain and tension 

16. Use flat palm of left hand to massage entire sole of foot in figure-8 pattern

17. Slap sole of foot a few times

18. Press palm of hand to center of sole of foot

19. Repeat w/ left foot.

20. Rinse both feet w/ warm water and dry thoroughly.

 

Second, Sacral Chakra- Svadhisthana

 

Svadhisthana, sweetness, one’s own place- imagine an orange or vermillion circle surrounded by six lotus petals. We create a vessel in the first chakra…and in the second chakra we fill this container with fluid and movement.  This movement of the second chakra takes us into the world of balance and grace. 

Svadhisthana is located roughly two fingers above the Muladhara (root) chakra between the tailbone and the pubic bone. The anatomical region of the body that is stimulated by this chakra is the hypogastric nerve plexus where the kidneys and adrenal glands are located. The second chakra has broader associations with the hips, sacrum, lower back, genitals, womb, bladder and kidneys.

Svadisthana’s element is water, and it influences all the watery flows of the body: from blood circulation to the workings of the lymphatic system and even to the flow of tears.

Functions of the second chakra include procreation and the digestion of food. This is the center of your physical and emotional vitality and your sexuality. It’s also connected with the unconscious and with emotion. Its color is orange and its sensory aspect is taste, and not surprisingly, its foods are liquids and orange fruits and vegetables.

The color orange, associated with the Svadisthana Chakra, is considered a sociable color since it combines the physical red, and the intellectual yellow.   In psychological terms, swadhisthana is associated with the subconscious mind, and therefore, with drowsiness, and sleep. When prana activates swadhisthana it can increase the desire for pleasure, especially in the form of food, and sex. These desires can be an obstacle to the awakening of prana if we become obsessed by them. We need to develop our willpower in order to pass through this center.

Movement in the hips and lower abdomen encourage liberation of the second chakra area. Improving ease of movement in this area will produce a graceful and easy going attitude.

Swadhisthana's energy is passive, lunar, and feminine and as such, it is one of the yin energies of the body and is best stimulated by gentle flowing movement and a focus on breathing and restoration in poses. Exercises that move the synovial fluids of the joints and stretch the connective tissues help move second chakra energy in the body.

The energy of the Svadisthana Chakra concerns your sense of self, and sense of boundaries between yourself and others as you express yourself creatively in relationships. A healthy sense of boundaries is fundamental to forming relationships, and work with this chakra concerns the formation of boundaries and sense of self. Weakness in the energy of this leads to a weak sense of self, low self-esteem, problems in forming relationships, and even problems with the immune system, all of which concern interaction and exchange with our world and a healthy set of boundaries. Second chakra asanas help us with adaptability and receptivity.

 

*Location: Lower abdomen

*Symbol: A circle surrounded by five or six lotus petals.

*Central issues: Sexuality, emotions, financial, creativity, codes of honor and ethics

*Color: Orange

*Essential Oils: Rosemary, juniper, sandalwood, jasmine, rose, ylang-ylang

*Crystals and Stones: Amber, Citrine, Topaz, Moonstone, Fire Agate, Orange Spinel, and Fire Opal;

*Sound or mantra: Vam

*Sense: Touch and taste

*Element- Water

*Organs: Sexual organs, large intestine, lower vertebrae, pelvis, the kidneys, appendix, bladder, prostate, hip area, the lymphatic system, all the body fluids.

Excessive: Sexual, pleasure addiction; excessively sensitive and strong emotions; invasion of others, seductive manipulation; obsessive attachment; emotional dependency.

*Deficient: Poor social skills; frigidity, fear of sex, lack of desire, passion, excitement, denial of pleasure; fear of change; rigidity in attitudes

*Physical Dysfunctions: Sexual dysfunctions; ob/gyn. problems; dysfunctions of reproductive organs, spleen, urinary system; loss of appetite for food, sex, life; chronic lower back pain, sciatica.

*Balanced: Graceful movements; emotional intelligence; ability to experience pleasure; nurture of self and others; ability to change; healthy boundaries; creativity.

 

HEALING STRATEGY: Movement therapy, emotional release, inner child work, boundary work, assign healthy pleasures, develop sensate intelligence

 

Svadhisthana Meditation: Imagine that your body is lightly floating, nearly weightless. Water flows everywhere within the body and as you breathe your body bobs gently up and down on the liquid like waves of your breath. Imagine that the highlights of the water both surrounding you and within are, like the minerals attributed to this chakra,  carnelian, coral, gold calcite, amber, citrine, gold topaz and peach aventurine. Breathing in and out….

I release ideas that are no longer useful… I adapt with grace to every situation… I move easily and effortlessly… Life is pleasurable… I deserve pleasure in my life… I trust myself to follow my dreams.

 

Third, Manipura or Solar Plexus Chakra

 

Manipura, located just behind and slightly above the navel in the solar plexus on the spinal column, is a combination of two words, mani, meaning jewel, and pura, meaning place. Manipura, the third, or solar plexus chakra, is the body’s stronghold, the yellow gold city of shining jewels. It is here where you store your most precious asset, your sense of self. Located in the abdomen, manipura affects the organs of the stomach, liver, pancreas, upper intestines, and adrenals as well as the mid thoracic spine. Manipura, represented by a ten petal lotus, is connected with the fire element and with the transformative energy of fire, and thus plays an important role both in the physical and spiritual realm.

 

The third chakra is our connection to the sun, to the source light, and as the sun is our solar power, so the solar plexus chakra is our personal power. The solar plexus chakra is associated with the sense of sight as fire in the form of light lets us see, but with this chakra seeing and being seen signify more than the physical sensation- they represent the human need to be acknowledged as a unique and valuable individual. Here we are able to stand in our truth, to realize and be the statement of the “I AM”, and to resonate with our higher knowledge while co-creating with the more mundane. The third chakra is the bridge that allows the higher chakra energies to manifest on the physical levels.

This chakra represents the power of youth and continues to give us a sense of our personal power in the world ruling over our will and autonomy, as well as our metabolism.

Between the ages of fourteen to twenty-one a person is pretty much ruled by the Manipura Chakra. The motivation energy of this chakra impels the person to develop his ego, his identity in the world.

 

The personality or ego that develops during puberty is housed in this chakra. Anyone experiencing dysfunction of the third chakra will have difficulty obtaining or maintaining his/her own "personal power". This intuitive chakra is where we get our "gut instincts" that signal us to do or not to do something. Strong self-esteem is a required for developing intuitive skills.

 

When healthy, Manipura brings us energy, effectiveness, spontaneity, and non-dominating power. A blockage here can manifest as anger or a sense of victimization. The psychological traits associated with imbalance in this center can include shame, jealousy, fear, remorse and disgust. Digestive problems, eating disorders, feeling like a victim, or experiencing low self-esteem can all be indications of a deficient third chakra. When you feel disempowered or in need of re-energizing, third chakra yoga poses fan the flames of your inner fire and restore vitality so that you can move from the strength of your core.

 

Perfectionism, anger, hatred, and too much emphasis on power, status, and recognition reveal an excessive third chakra. In addition, taking in more of anything than you can assimilate and use also indicates excessiveness. Restorative, passive backbends that cool off the belly’s fire act as calming agents for third chakra excess.

 

By remaining true to one's nature, relationships with others will be more stable and clear. The balance for the Manipura chakra is selfless service- that is, serving without desire for reward. The practice of charity will clarify one's path of action, or karma. Every person must be aware of his actions in order to achieve a balance in life. Once this balance is attained, the person may enter a state of illumination.

 

*Sanskrit name: Manipura (lustrous gem)

*Location: Solar plexus, below the diaphragm

*Symbol: A circle surrounded by ten lotus petals, and inside it a triangle

*Central issue: Power, self-esteem, self-image, energy, will, responsibility

*Color: Yellow

*Essential Oils: Juniper, lavender, bergamot, rosemary, cinnamom, clove

*Crystals and Stones: Citrine, amber, tiger's eye, peridot, yellow tourmaline, yellow topaz

*Sound or mantra: Ram

*Sense: Sight

*Developmental stage: 18 months to 4 years

*Element: Fire

*Organs: The respiratory system and diaphragm, the digestive system, stomach, liver, gallbladder, kidney, pancreas, adrenal glands, spleen, the small intestine, the lower back, the sympathetic nervous system

*Physical Dysfunctions: Arthritis, digestive disorders, ulcers, colon and intestinal problems, anorexia or bulimia, pancreatitis, diabetes, gallstone, allergies, problems with the stomach and liver

*Addictions: Amphetamines, cocaine, caffeine, work, anger

*Traumas and abuses: Shaming, authoritarianism, physical abuse, fear of punishment, dangerous environment, age inappropriate responsibilities, inherited shame from parents.

*Spiritual challenges: Maturation of the ego

 

HEALING STRATEGY: Risk taking, grounding, emotional contact, deep relaxation, stress control, vigorous exercise, sit-ups, psychotherapy (release or contain anger, build ego strength, work on shame issues, strengthen will)

 

AFFIRMATIONS:

I can do whatever I will to do.

I honor the power within me. I accomplish tasks easily and effortlessly.

In a smooth and healthy way, I release all unresolved emotions. I claim my personal power.

 

Meditation:

At the center of the solar plexus, envision now a golden yellow many petalled lotus and in the center of this you see a flickering flame of yellow and gold. Bathe in the warmth of this golden yellow flame in the core your body watching the colors swirl and morphe- aureolin, citirine, maize, mustard, saffron, amber. If you like, call to mind a past experience that has lingered with a sense of unpleasantness or uneasiness, and drop that experience into the purifying fire of manipura.

Breathe. Now think of a current experience that perhaps is not going as well as expected. Envision how you’d like this situation to change and place these thoughts into the fire.

Breathe. Imagine some of your visions for the future and offer these thoughts to the flame. Let the fire of manipura show you how to transform your vision into reality.

Breathe. I claim my own power, offer up my negative qualities to the fire of transformation, and am empowered to achieve great things.

 

 

Anahata Chakra (Heart)

Paraphrased from the writings of Barbara Kaplan Herring

 

The fourth chakra, the heart chakra, rests in the center of the chakra system, at the core of our spirit. Its physical location is the heart, upper chest, and upper back. The fourth is the balance point, integrating the world of matter (the lower three chakras) with the world of spirit (the upper three chakras). It is related to love and is the integrator of opposites in the psyche: mind and body, male and female, persona and shadow, ego and unity. A healthy fourth chakra allows us to love deeply, feel compassion, and have a deep sense of peace and centeredness.

 

Through the heart chakra, we open to and connect with harmony and peace. The health of our heart center registers the quality and power of love in our life. In Sanskrit, the heart chakra is called Anahata, which means “unstruck” or “unhurt.” Its name implies that deep beneath our personal stories of brokenness and the pain in our heart, wholeness, boundless love, and a wellspring of compassion reside.

From twenty-one to twenty-eight years of age one vibrates in Anahata Chakra. One becomes aware of one’s karma, one’s life's actions. Bhakti, or faith, is the motivating force as one strives to achieve balance on all levels.

 

The symbol for Anahata is two triangles, one pointing up, and the other down. They represent balance. The heart is the center, with three chakras above, and three below. The six-pointed star, also known as the Star of David, symbolizes the awakening of spirituality while being firmly planted on the ground. The heart chakra is the center of compassion. When this chakra opens, you transcend the limits of your ego, and identify with other people, plants, animals, all of life. This is the humanitarian center. When your heart chakra is open, you're likely to become involved in social causes. The heart chakra is your most vulnerable place. A person with a developed anahata is generally very sensitive to the feelings of others, and the sense of touch is highly developed. These people have the power to heal others either by touch, or by radiating energy. Many people who perform miraculous healing do so through the agency of anahata. The heart center is the seat of divine love. It is here that "I" emotion is re-channeled into devotion. Vishnu granthi, the second psychic knot, representing the bondage of emotional attachment, is located here. When this knot is opened, one becomes free of all selfishness, and emotional instability, and enters a state of divine, unconditional love. This chakra is the psychological center for the evolution of idealism, the urge for expansion of self-concept, and world view.

 

This chakra’s element is air. Air spreads and energizes. Like water, air assumes the shape of whatever it fills, yet it is less subject to gravity than water. When you feel swept up in love, you often need to replant your first chakra in order to stay grounded. Air permeates breath, so pranayama practice helps balance and tone this chakra. All forms of pranayama can help you use more air, more prana, thereby increasing your vitality and enthusiasm for life.

If you notice that you are sitting with your head forward, shoulders rounded and your chest collapsed, it’s a good time to start practicing fourth chakra poses to give your heart some breathing space. When we lead with our head and not with the heart, we may be overly focused on thought and tend to cut ourselves off from the emotions and the body. When the heart chakra is deficient, you may experience feelings of shyness and loneliness, an inability to forgive, or a lack of empathy. Physical symptoms can include shallow breathing, asthma, and other lung diseases.

Asanas that enliven the heart chakra include passive chest openers in which we arch gently over a blanket or bolster, shoulder stretches such as the arm positions of Gomukhasana and Garudasana (Eagle Pose), and backbends. Being an even-numbered, feminine chakra, the heart center naturally yearns to release and let go. Doing backbends develops the trust and surrender we need to open the heart fully. When we feel fearful, there is no room for love, and our bodies show contraction. When we choose love, the fear melts away, and our practice takes on a joyful quality. In many backbending poses, the heart is positioned higher than the head. It's wonderfully refreshing to let the mind drop away from the top position and instead lead with the heart.

Some signs that the heart chakra is overpowering your life can include co-dependency, possessiveness, jealousy, heart disease, and high blood pressure. For these symptoms, forward bends are the best antidote, because they are grounding and foster introspection. While people with deficient heart chakras need to open to receive love more fully, those with excessive heart chakras find healing by slowing down to discover inside themselves the nourishment they have been seeking from others.

 

The most powerful way to open, energize, and balance, not just the heart chakra, but all of our chakras is to love ourselves and others. Love is the greatest healer. In our hatha yoga practice, remembering what we love and appreciate as we practice fourth chakra asanas enhances the power of the poses and our general well-being.

 

*Sanscrit name: Anahata (unstruck)

*Location: Chest, heart, cardiac plexus

*Symbol: A circle surrounded by 12 lotus petals, and inside it a six-pointed star

*Central issues: Love, unconditional love, self-love, forgiveness, relationships, intimacy, devotion, depression and loneliness

*Color: Green and pink

*Essential Oils: Sandalwood, rose, cedarwood, tangerine

*Crystals and Stones: Rose quartz, emerald, jade, aventurine, malachite, rhodonite

*Sound or mantra: Yam

*Sense: Touch

*Body: The feeling body

*Orientation to self: Self-acceptance

*Goals: Stability, trust, physical health, prosperity, grounding

*Rights: To love and be loved

*Developmental stage: 4 to 7 years

*Organs: Heart and circulatory system, lungs, bronchial tubes, shoulders and arms, diaphragm, thymus gland, the immune system, the skin, the upper back

*Excessive: Demanding, jealousy, co-dependency, poor boundaries, overly sacrificing, possessive

*Deficient: Antisocial, withdrawn, cold, shy, critical, judgmental, intolerant, loneliness, depression, fear of intimacy and relationships, lack of empathy, narcissism, bitter

*Balanced: Compassionate, loving, self-loving, empathetic, peaceful, balanced, good immune system

*Physical Dysfunctions: Disorders of the heart, lungs, thymus, breast, arms, asthma, allergy, circulation problems, immune system deficiency, tension between shoulder blades

*Addictions: Tobacco (smoking), sugar, love, marijuana

*Traumas and Addictions: rejection, abandonment, loss, shaming, constant criticism, abuses to lower chakras, unacknowledged grief, divorce, death, conditional love, loveless environment, sexual and physical abuse, betrayal

*Spiritual challenges: To learn compassion, the value of forgiveness, unconditional love

*HEALING STRATEGY: Self-discovery, codependency work, forgiveness, inner child work, work with arms, reaching out, taking in, breathing exercise

 

Meditation:

Breathing in: Do I express my emotions freely and from the heart? If not, why not?

Breathing in: Do I look to others to fulfill my emotional needs? If yes, why might this be?

Breathing in: Do I hold onto grief? If so, how can I let go of this?

Breathing in: My heart is weightless and free of unnecessary burden.

Breathing in: My feet are firmly rooted, and my spirit is boundless, like the air.

 

 

Vishuddha Chakra- The Throat Chakra

Ok, so now you're surviving (1st chakra), you're comfortable with your emotions (2nd chakra), you've accessed your personal power (3rd chakra) and you are completely compassionate (4th chakra) you can now hear the unique voice of yourself and others. This is the first of the three spiritual chakras.

 

The Sanskrit word for the 5th chakra is "Vishuddha" which means "purity." This is the first of the chakras that focuses primarily on the spiritual plane. The 4th chakra is spiritual, but it is also the bridge between the lower chakras that focus on earth and the upper chakras that deal with spirituality. You can conceptualize Vishuddha as a spaciousness around your throat and neck through which profound spiritual truths can flow.

The emotion for the 5th chakra is faith and understanding. Because the 5th chakra is located in the throat and governs higher communication, speaking, hearing and listening, it helps us to understand our inner truth and convey it with our voice to the outside world. The sense for the 5th chakra is hearing. Chanting, singing, speaking, reading aloud are all good for the 5th chakra. The vibrations of all these things affect the body down to the cellular level.

The element for the 5th chakra is ether/space. It is connected to the cosmos, which consists of these elements. The glands/organs/body parts associated with the 5th chakra are: thyroid, parathyroid, jaw, neck, mouth, throat, tongue, larynx. Deficient energy in the 5th chakra can cause neck and shoulder problems, jaw disorders, throat problems, an under active thyroid and a fear of speaking. On the other hand, excessive energy in the 5th chakra can cause hearing problems, inability to listen, excessive talking and an overactive thyroid.

 

Expression

If someone handed you a microphone and asked you to express yourself, would you know what to do? If your 5th chakra's energy is balanced you would. The fifth chakra is the doorway to letting out your truth. What is your unique voice on this Earth? Its level of balance also determines whether people can understand you or not. Are you expressing yourself clearly and without reserve?

 

Listening

So - you can express yourself, but are you able to listen and truly understand other peoples' unique voices. Listening is such an important skill because it not only allows you to hear what people are saying, but it also allows you to hear what they're not saying and interpret that with neutrality. Balance throat chakra energy makes this skill very easy!

Balancing the energy of this chakra will help you to feel more balanced in your energy and stress levels and also help you to express yourself in interaction with others and stimulate your curiosity in the outside world.

 

*Sanscrit name: Vissudha (purification)

*Location: Throat

*Symbol: A circle surrounded by 16 lotus petals, and inside it a circle, or a circle containing a triangle

*Central issue: Communication, self-expression, self-discipline, speaking one's truth

*Color: Blue, light blue, turquoise

*Essential Oils: Lavender, patchouli

*Crystals and Stones: Lapis lazuli, aquamarine, sodalite, turquoise, sapphire, blue lace agate, blue tourmaline, blue quartz

*Sound or mantra: Ham

*Sense: Hearing

*Developmental stage: 7 to 12 years

*Element: Ether

*Organs: Throat, thyroid and parathyroid glands, the neck, vocal cords and organs, mouth, teeth and gums, jaw, ears, muscles

*Excessive: Too much talking, talking as a defense, inability to listen, gossiping, interruptions, over-extended, stuttering

*Deficient: Fear of speaking, small, weak voice, difficulty putting feelings into words, shyness, tone deaf, poor rhythm

*Balanced: Good listener, resonant voice, good sense of timing and rhythm, clear communication, lives creatively

*Physical Dysfunctions: Raspy throat, chronic soar throat, mouth ulcers, gum difficulties, scoliosis, laryngitis, swollen glands, thyroid problems, headaches, pain in the neck and shoulders, ear infections and problems

*Addictions: Opiates, marijuana

*Traumas and Abuses: Lies, secrets, verbal abuse, constant yelling, excessive criticism (blocks creativity), authoritarian parents, alcoholic, chemical dependent family

*Spiritual challenges: To recognize that your strength of will is measured not by how well you exert your will over others, but how well you control yourself. *Conscious self-control and discipline means living according to the truth that every thought you have is either a potential act of grace or a potential weapon. Right thought leads to right speech leads to right acting.

*HEALING STRATEGY: Learn communication skills, letter writing, inner child communication, practice silence (excessive), story telling, singing, chanting, toning, release voice, and loosen neck and shoulders

 

AFFIRMATIONS:

I easily and gracefully express my deepest feelings and emotions.

I hear and speak the truth.

I express myself with clear intent.

Creativity flows in and through me.

 

Meditation:

The quintessence of ether is to visualize it as a sky that is as clear and bright as the pure waters of the ocean. Although the sky is actually colorless, on a clear day it appears to us as limitless blue. In your mind’s eye, imagine this endless field of blue. Exhale tension and inhale strength.

Be aware of the parts of the body in contact with the ground. Direct your breath into these areas and observe what happens. Feel yourself expanding downward experiencing both a heaviness in the back body and a lightness in the front body so extreme that you feel you are floating.

Now bring attention to the left side of your body and feel your energy radiating toward this side. Send your breath to your left leg, side, arm, cheek, ear and temple. Feel yourself expanding to the left.

Next turn your attention to the right side… (as above)

Now be aware of the back of your body and feel the energy radiating from the bottom to the top: from the backs of your legs, your buttocks, up through your back and arms to your shoulders and the nape of your neck and the back of your head. Send breath into these parts and feel your energy expanding backward.

Next feel the front of the body. Notice how far the energy radiates into your legs, belly, chest, arms, throat and face. Feel yourself expanding toward the front.

Finally, feel yourself expanding in all directions simultaneously. Nothing limits your nature. I am at one with the universe.

 

 

Ajna/ Third Eye Chakra- Sixth Chakra

 

Can you recall last night's dream? Can you imagine how you would like your body to feel tomorrow? These imaginative abilities—visualizing the past, creating positive pictures of the future, and fantasizing—are all aspects of Ajna Chakra, whose Sanskrit name means both "the perception center" and "the command center." Associated with the element light and the color indigo blue, the sixth chakra is located between and just above the physical eyes, creating the spiritual third eye. While our two eyes see the material world, our sixth chakra sees beyond the physical. This vision includes clairvoyance, telepathy, intuition, dreaming, imagination, and visualization.

 

The sixth chakra is the chakra of forgiveness and compassion. Forgiveness is the power to let go of anger, hatred and resentment and to discover, in humility, the nobility and generosity of the Spirit. The sixth chakra is the one that dissolves all our conditionings, ego, habits, false ideas, and all our misidentifications. It is the narrow gate, which opens the way for our consciousness to ascend to its final destination, which is the seventh chakra.

 

Located at the point between our eyes and just above our eyebrow, at the point some call our "third eye," this chakra resonates with clear thinking, native intelligence, and intuition. It is from here that we develop our psychic ability, our memories of the past and visualizations for the future, and can stand unafraid to see the truth about what's happening in our lives.

 

Using sixth chakra intelligence, we can identify behavior or thought patterns in our life. It becomes more clear to us how we got to where we are, and where we will end up if we stay on the same path.

 

The sixth chakra is involved in both the creation and perception of art and in the recognition that what we see has a powerful impact on us.

This energy center is important to developing "traditional" knowledge: the ability to study and retain facts, to function with a clear mind, to think rationally and make decisions based on logical input. It also fuels our "ethereal" side: our intuitive nature, clairvoyance (ability to see the future), our aptitude to perceive information about people and things by non-logical methods, (as in, "I just had a good feeling about her") to interpret our dreams and to visualize the future we'd like for ourselves. This chakra is a true synergizing point for all kinds of intelligence.

 

People who function from healthy mental energy don't let themselves get discouraged by roadblocks when they truly feel they are doing what is right for them to do. Instead, they search for alternative paths to the same goal, ask for advice from experts with similar achievements, and rely on Divine intervention. They take advantage of synchronicity--the seemingly coincidental good fortune that drops into their laps.

 

Development of true "third eye" vision, that uncommon ability to see from great distances, to know secrets about people without being told, to predict the future or to see the truth about past events, takes a willingness to face the truth without fear.

 

People who have an over-active sixth chakra and tend to be a little spacey, unable to accept the reality of the world they live in. They may also suffer from paranoia, hallucinations, or nightmares. Ungrounded by the rest of their energy system, they do not seem to be able to shield themselves from an abundance of psychic stimuli or to respond appropriately to their highly developed intuition. They may be hypersensitive, assuming that everyone else's emotions are targeted at them, ("He's angry. I must have done something wrong," ) or reacting to situations that exist only in their imagination, ("They hated me; I knew they would, so I left early.")

 

On the other hand, people whose minds are blocked, or have under-nourished sixth chakra energy, tend to be insensitive, unaware of anything that is going on around them. They may need to be told bluntly what's happening right in front of them, or how their behavior is hurting or offending another person. They frequently have no ability to imagine new ways to do things, to find creative solutions to problems, or to believe in anything intangible and mythical. They may have little faith in the future or in their own ability to empower their lives.

 

Imbalances in sixth chakra energy may show up physically as mental illness, poor memory, vision problems or severe headaches as a response to stress.

 

We inhibit sixth chakra growth when we deny the patterns of our own behavior, and when we refuse to acknowledge that we don't know everything--that sometimes we need help--and refuse, accordingly, to learn anything new. When we cannot acknowledge the validity of new ideas or ways of living that are foreign to us, we effectively "close our minds," shutting ourselves off from the power of strong mental energy. This results is damaging judgment of others, and the fear that if someone else's life is all right, then ours must be wrong.

 

We can enhance our mental clarity, that sixth chakra energy, by taking the time to calm our scattered thoughts and focus on what is happening in the moment. We nourish the ability of our thinking power when we accept that there are myriad ways of thinking and living in the world, and can open ourselves to understanding without prejudice or negative judgment, knowing that hearing/seeing alternatives doesn't mean we have to adopt them into our own lives.

 

When we are fully grounded and centered, developing the psychic side of our intelligence can serve us well, too. We can learn from our dreams, trust our intuition by learning to determine when it comes from inner guidance vs. when it comes from a fear-based life pattern, and when we stop being afraid to know the truth.

The 2nd Chakra, which relates to fluidity and movement, is the polarity of the 6th. Just as we need to not only open the 3rd eye, but narrow its focus, we want to open the pelvis as well as stabilize it.  We want to balance romance and reality and move with strength and grace. No matter what position we are in we always want the head gracefully balanced on the spine. As we move up from the lower chakras to the higher we are moving from our gross to our more subtle elusive aspects. As we move up the spine, physical alignment also becomes more subtle and tricky and we need to focus more intently and somewhat "sense" our best positioning.

 

* Sanscrit name: Ajna (to perceive)

* Location: The centre of the forehead, brow

* Symbol: A circle surrounded on each side by two large lotus petals (or a lotus with 96 petals), and inside it a triangle

* Central issue: Intuition, imagination, ability to see one's life clearly, use of the mind/intellect

* Color: Indigo

* Essential Oils: Geranium, lavender, rosemary, spearmint

* Crystals and Stones: Amethyst, azurite, fluorite, lapidolite

* Developmental stage: Adolescence

* Element: Light

* Organs: The brain, nervous system, eyes, ears, nose, sinuses, face, the pineal and pituitary gland

* Excessive: Hallucinations, nightmares, obsessions, delusions, difficulty concentrating, headaches

* Deficient: Poor vision and memory, insensitivity, lack of imagination, difficulty visualizing, difficulty seeing the future, can't remember dreams, denial

* Balanced: Intuitive, perceptive, imaginative, good memory, able to visualize, able to think symbolically, able to remember dreams

* Physical Dysfunctions: Headaches, eye and ear disease, nose and sinus problems, facial nerve problems, nightmares, brain tumor, stroke, neurological disturbances, seizures, full spinal difficulty, learning disabilities

 

HEALING STRATEGY: Meditation, visual stimulation, create visual art, coloring and drawing, working with memory, dream work, hypnosis, guided visualization, past life regression therapy

 

AFFIRMATIONS:

My inner vision is clear and strong. I trust my intuition and inner vision.

I see all things in clarity.

I am open to the wisdom within.

I can manifest my vision.

 

Sahasrara- Crown Chakra

 

The Sanskrit name of the seventh or crown chakra is Sahasrara, which means "thousandfold." Although this chakra is represented by a thousand-petaled lotus (the symbol of purity and spirituality), the number 1000 is not meant literally; instead, it implies the infinite nature of this chakra, which provides us with our most direct connection with the Divine.

 

The seventh or crown chakra is located at the top of the head. The Hopi call this energy center kopavi, meaning "the open door" through which higher spiritual knowledge is received. The crown chakra is associated with the pineal gland, the color violet, full enlightenment, and union with the cosmos. The element of the crown chakra is thought, and this chakra is associated with the highest functions of the mind. Even though the mind cannot be seen or felt concretely, it creates the belief systems that control our thoughts and actions.

 

When functioning optimally, the crown chakra allows inner communications with our spiritual nature to take place. The opening in the crown chakra (located in the same area as the soft spot on a baby's head) serves as an entryway wherein the Universal Life Force can enter our bodies and be dispersed downward into the lower six chakras housed below it. This chakra is often depicted as a lotus flower with its petals open to represent spiritual awakening. The crown chakra could also be considered the bottomless well from which intuitive knowledge is drawn. It is linked to our sense of direction. A strong crown chakra is indicated by a feeling of peace, harmony, and working for the good of oneself and others. The crown chakra brings us inspiration and spiritual energy.

 

When any chakra becomes blocked, there are many physical and emotional signs which present themselves. A blockage in the crown chakra can cause self-doubt, fear, and anxiety. Here are some additional indications of low energy in the crown chakra:

experiencing emotional problems

feelings of the need to strengthen creativity

desiring to enhance spiritual values

difficulty retaining knowledge

apathy

immune disorders

 

The ancient Hindus associated the chakras with the sleeping serpent goddess, Kundalini. She coils around the base of the first chakra and, when awakened, spirals up the energy channels (nadis) and pierces each chakra, bringing successively higher states of awareness that culminate in enlightenment at the crown chakra.

Focused on transcendence, many people seeking higher consciousness have disregarded the importance of the lower chakras. Yet we all need strong and solid support of our base chakras in order to open to the spiritual in a healthy and integrated way. The lower chakras focus on details such as our home, family, and feelings, while the upper chakras develop synthesizing views and wisdom that help us understand the grander order of things. All of our chakras affect one another and ultimately work together. As we learn to use this ancient Indian system to understand our lives, we can gain insight into personal issues that require our attention—and we can use the techniques of hatha yoga to bring our chakras and lives back into harmony.

 

* Sanscrit name: Sahasrara (thousand-fold)

* Location: The crown of the skull

* Symbol: A lotus with thousand petals

* Central issue: Awareness, spiritual search for meaning, issues of karma and grace, grace bank account, spiritual awakening, divine discontent

* Color: Purple, white, gold, silver

* Essential Oils: Jasmine, frankincense

* Crystals and Stones: Diamond, clear quartz, moldavite, selenite, pyrite

* Sound or mantra: Om

* Developmental stage: Throughout life

* Element: Thought

* Organs: The muscular and skeletal system, skin, central nervous system

* Excessive: Over-intellectualization, spiritual addiction, confusion, dissociation from body

* Deficient: Spiritual cynicism, learning difficulties, rigid belief systems, apathy, materialism, greed, domination of others

* Balanced: Sense of spiritual connection, open-minded, wisdom and mastery, broad understanding, intelligent, thoughtful, aware, ability to perceive, analyze and assimilate information

* Physical Dysfunctions: Energetic disorders, mystical depression, coma, migraines, brain tumors, amnesia, chronic exhaustion not linked to physical disorder, sensitivity to light, sound and other environmental factors

 

HEALING STRATEGY: Reestablish physical, emotional, spirit connection, spiritual discipline, meditation, examine belief systems, goal setting

 

AFFIRMATIONS:

I accept and acknowledge my spirituality.

Divinity resides within.

I am open to new ideas. Information I need comes to me.

I am guided by higher power.

I am guided by inner wisdom.

The world is my teacher.

 

 

                              Yin Yoga at the Academy with Stephanie Carney: Introduction and Class 1

 

Modern Meridian Theory

 

* Dr. Hiroshi Motoyama, Dr. James Oschman, Dr. Steven Birch

* Meridians exist as water rich phases in connective tissue of body

* Not a membrane forming a tube

* Meridians carry little granules of spiraled hyaluronic acid molecules wrapped w/ H2O

* After death fluids dissipate from connective tissue prior to rigor mortis thus there is no longer physical evidence of meridians

* Impulses move through the nervous system quickly while meridian impulses travel slowly

 

Yin Yoga Theory- Reasons to Stress Joints

* Avoid degeneration from prolonged immobilization

* Work against contracture

* Work against joint fixation

* Stimulate the production of hyaluronic acid:

                 *found in connective tissue,

                 *major constituent of synovial fluid,

                 *coil of molecules in connective tissue which pulls 1000-6000 times its weight of water to it

                 *produced in fibroblasts in connective tissue

                 *Stressing connective tissue increases number of fibroblasts and improves the production of hyaluronic acid

                 *typically # of fibroblasts decreases w/ increase in age

                 *less hyaluronic acid, tissues and joints drier, tissues less elastic

                 *most hyaluronic acid in eyeballs, second most in synovial fluid of joints

 

Four Tenets of Yin Yoga- By Lisa Maria

 

1. Find an Appropriate Edge

As you enter a pose, move slowly and gently into the suggested shape—without a picture of how far you should go. As Sarah Powers says, "There's no aesthetic ideal; there's no end result we're looking for." Pause and listen to the body. Wait for feedback before moving deeper into the posture. Many people, especially dancers and athletes, have lost much of their sensitivity to the signals of the body and are used to overriding those messages. Look for an appropriate amount of intensity, a balance between sensation and space. "It's a good opportunity to create a renewed kind of innocence, a listening to the intelligence of the body that gives you feedback about when it's been triggered to feel outside its comfort zone," Powers says. Relax into the body; discover and explore each subtle layer along the way to your deep resting place.

 

2. Be Still

Resolve not to fidget. Don't try to fix or change the pose, to intensify it, or to escape the sensations. Consciously try to release (or even just imagine releasing) into the shape. Doing that helps you relax the muscles around the connective tissues you are most attempting to influence. In addition, moving can cause unsafe stress on the connective tissue, causing injury: To be safe, hold statically at the edge of your range of motion and engage muscles around sensitive areas or use props when needed.

 

3. Hold for a While

Powers recommends hold times anywhere from 1 to 3 minutes for beginners and up to 5 minutes or more for advanced practitioners. Use a timer so you can relax without watching the clock. Substantial holds train the mind to respond skillfully to difficult circumstances. They teach you that you don't need comfort to feel at ease. Instead of contracting around feelings and sensations, invite space and breathe steadily.

 

4. Release with Care

In Yin practice you put your body into long holds with joints in vulnerable positions—positions that might be dangerous if you move into or out of them quickly or aggressively. As you come out of the poses (for example, Dragonfly), use your hands to support your legs and to lightly contract the muscles that oppose the openings you've been working. It can help to do a very brief, actively practiced counterpose: After doing Saddle (the Yin version of Supta Virasana), for example, sit with your legs out straight and engage your quads.

You are challenging very deep tissues that the body usually protects from lengthening—because if they're stretched suddenly, they're easily damaged. You may experience discomfort, shakiness, and instability when you come out. Don't worry; these sensations will change.

 

 

                                                                   Class 1: Kidney- Urinary Bladder Pair

 

  “The kidneys are the mansion of Fire and Water, the residence of yin and yang.. the channel of life and death. They link the past and the future.”                                     -Francesca Diebschlag

 

Asana: Sara Powers- Kidney and Urinary Bladder: appanasana, butterfly, saddle, sphinx, seal, pachimotanasana, dragonfly, supta baddha konasana, spinal twist

 

Meridians: The Kidney-Bladder pairs of meridians and organs in Chinese medicine are the foundation of Yin-Yang balance for all the other organs. They are fundamental for birth, metamorphosis, and reproduction.

 

* The Kidneys are located at about waist height behind the lower ribs. They filter about 15 gal. of blood an hour, purifying it and breaking it down into its nitritional elements. They are in charge of balancing bodily fluids and regulating blood pressure and and glucose metabolism. When kidney chi is out of balance, we can see high blood pressure, toxicity, an aching lower abdomen, swelling, bloating and difficulty urinating.

 

* Kidney Meridian: begins at little toe of each foot, through sole, arch, up inside of, knees, legs enters torso near tailbone, up longitudinal ligaments of lower spine, connects internally with bladder and kidney, externally over abdomen and chest then internally through liver, diaphragm, lungs, into throat and ends at the base of the tongue.

 

* The Urinary Bladder- Kidneys open up into the bladder, which is the complementary yang organ. It is the storage site for urine through which we eliminate liquid waste.

 

* Urinary Bladder Meridian:  This is the longest meridian in the body; it has 67 acupuncture points. It is the only meridian of the fourteen main channels besides the Governor Vessel, that flows through the brain. The Urinary Bladder Meridian starts inside of eyes, up forehead, across crown, into brain, down back body parallel to spine, a branch goes into the body at the lumbar spine connecting with the kidney, urinary bladder. Outer branches run down backs of legs to the little toes.

 

*Associations: The energetic health of the kidneys, kidney and urinary bladder meridians rules over the health of the lower back, reproductive organs, urinary system, lower intestinal tract, all fluid systems of the body including joint lubrication. These meridians affect short-term memory, willpower, healthy ambition.

 

*Kidney chi imbalance is associated with all kinds of fears- fear of heights, water, new places, people, activities, sexuality, death. We may experience ourselves with a diminished sense of personal power and feel disconnected inside. As our energy is already depleted we do not feel we can pull ourselves out of this malaise- our thoughts may spiral in confusion.

 

*An imbalance in the UB channel is connected with the inability to cope with life and the fear of change.

 

*The Kidney and UB meridians' influence on our body/mind is connected with the limbic system housed near the center of the brain. The limbic system performs a number of crucial functions including controlling sleep cycles, appetite, and libido; promoting bonding; modulating motivation; and setting the emotional tone of the mind, providing a filter through which external experiences are integrated into emotional states. Problems with the limbic system are indicated by excessive moodiness, irritability (also connected with the heart meridian) , negative thinking, clinical depression, the inability to make plans, solve problems or organize ( also connected with liver chi).

 

*Emotional traumas such as abuse, accidents and catastrophes are stored deep in the limbic system. Neuroscientists suggest that the limbic system needs to be kept cool and under active in order for us to feel emotionally stable.

 

*Having a meditation and/or yin yoga practice... can begin to calm the central nervous system and cool the limbic system.