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.
Base of Spine – RED - Acceptance
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.
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.
Below Navel – ORANGE- Creativity
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.
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.
Solar Plexus – YELLOW - Commitment
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.
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 – GREEN - Gratitude
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
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.
Neck/Throat – BLUE - Truth
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.
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
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.
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.
Top of Head – VIOLET - Boundlessness
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.