Monday, January 7, 2008

Gratitude for the Day!

This series is a great way to end your day or anytime to cleanse your Chakra Centers. (10 - 15 minutes)

Start in any of the following seated positions:
Beginners – firm chair or therapy ball
Intermediate – cross leg on floor or mediation pillow
Advanced – Lotus position

We will be maintaining this position throughout so be comfortable and have room to move your upper body and arms.

For each chakra be mindful of their physical position, color, element and quality.

Root Chakra
Base of Spine – RED - Acceptance
Element Earth

Ujjayi breathing
Closing eyes – breathing through the nose focus on your breath until you have a nice rhythm of inhale = exhale (about 12 breaths).

Advanced - use mulabandha (root lock) with breath to generate a cleansing heat in the body.

Seated cat/cow
Exhale Cat position, rounding forward, tucking abs and chin
Inhale Cow position, lifting heart, sit bones back and gaze up.
Bring mobility to the spine. Repeat 5 –10 times.

Sacral Chakra
Below Navel – ORANGE- Creativity
Element Water

Trunk circles
Hanks on knees, Inhale sit tall
Exhale lean forward and circle to right
Inhale lean back and over to left then forward on the exhale
Continue to make circles with upper body then after 7 reverse and circle to the left.

Uddiyana Bandha
Inhale nice deep breath then exhale fully and completely drawing the lower belly inward and pelvis floor upward.
Hold for 3-5 seconds.
Inhale. Let breath return to normal. Repeat for 3 complete exhales.

Advanced –. Inhale nice deep breath then exhale fully drawing the lower belly inward and upward. Tuck the chin to seal air passage and relax the pelvic muscles. The chest vacuum should pull up the diaphragm.
Hold exhale retention phase 3-5 seconds.
Lift chin to allow inhale. GASP!
Let breath return to normal. Repeat 1-3 times.

Navel Chakra
Solar Plexus – YELLOW - Commitment
Element Fire

Abdominal work
Stoke the fires with some ab work, select your start position:
Chair – alternate knee lifts in marching motion, repeat 12-15 times.

Seated Cross legged – Boat pose. Hold for 3 breaths, Repeat 3 times.

Lotus pose – Lift off using hands at sides for support. Hold for 3 breaths, Repeat 3 times.

Belly breath
Resting hands on your belly take a deep breath in and feel your belly expand.
Acknowledge your commitment of doing the practice. (5-10 breaths)

Heart Chakra
Heart – GREEN - Gratitude
Element Air

Chest expansion
Inhale - arms out to side, gaze up, lift heart to open chest
Exhale – wrap arms to hug yourself, gaze at heart
Repeat 3-5 times

Gratitude Hands
Hands in Namaste (palms together) thumbs touching heart center of chest.
Open hands in front of you keeping little finger side together. Hands form a tray/bowl.
In your mind place the things you have gratitude for in your hands.
Close hands and return back to heart center.

Throat Chakra
Neck/Throat – BLUE - Truth
Element Sound

Lateral extension
Hands at sides, gaze at right hand.
Inhale - Lift arm to side until overhead. Eyes follow hand in arc until looking up
Exhale – lower arm back to side. Eyes continue the arc to other side until looking at left hand.
Repeat with left hand,.
Continue to alternate sides. Moving with the breath 3-5 times.

Lion's Breath
Inhale sit tall
Exhale lean forward, eyes roll up, open mouth wide, stick out touch and make a loud AHHH!
Now make an affirmation. What is your truth that you want to have happen? Verbalize this out loud!

Third Eye Chakra
third eye between the brow – INDIGO - Clarity
Element Space

Owl pose
Inhale sit tall (spine long) looking forward, Left hand on right knee. Right hand relaxed or resting lightly on right shoulder
Exhale rotate to the right, leading with your brow, keep spine long, rotating through your left hip.
Hold for 3-5 breaths. Lengthening spine on inhale, deeper rotation on exhale.
Repeat on other side.

Triangle Breath
With namaste hands bring the thumbs to the brow. Close eyes.
Inhale to a count of 3
Hold for a count of 3
Exhale for a count of 3
Repeat this 3 part breath 3-5 times

Advanced breathing Alternate Nostril Breath
Place first 2 fingers between eyebrows. Use thumb to block one nostril and 3rd finger to block the other by pressing on side of nose.
Close left nostril and inhale through right nostril
Hold and close both nostrils
Open left nostril and exhale through left nostril.
Reverse and inhale left side, hold and exhale right side.
Repeat sequence 3-5 time.

Crown Chakra
Top of Head – VIOLET - Boundlessness
Element Universe

Shoulder stretch
Interlace finger behind head
Inhale – reach arms up, pressing palms skyward
Exhale – bring hands back behind head
Repeat 3 times

After 3rd time release hands but continue to reach up, palms facing each other. With hands make circles to gather in peace, love and light from the universe. Bring palms together overhead and then lower to heart center.

With eyes closed take a moment to OBSERVE (not judge) any thoughts that surface or any physical sensations in your body. When ready open your eyes.



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Selmanito said...

Brilliant points about the Chakras - but as far as Yoga is concerned, there is a secret element that is never normally passed down by Yogis, and definitely not instructors (who themselves aren't aware of it).

They say, without this technique, Yoga is just stretching - Because incorporating this with yoga actually gives you intense detox symptoms after 1 session (my personal experience anyway).

See my blog and ebook on this:

shilpaworld said...

Nice article. Thanks for your info. Breathing exercises used in yoga can also reduce pain. Thanks for your info.


jindi said...

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Yoga Blogs said...

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