Friday, September 01, 2006

Chakra yoga sets

As promised earlier, I have found some sets of asanas for harmonizing chakras
To determine which of your chakras needs special attention read this post.

1. Stretches and warm up
- Stretch up
- Bend backward + forward + sideways
- Rotate each ankle + knee
- Rotate waist
- Rotate arms in large circles back and forth + elbows + wrists
- Rotate neck
Sun Solutations - Surya Namaskara

2. Standing poses (Optional)
- Palm tree - tadasana
- Eagle - garudasana
- Tree
- Forward bend - pada hastasana
- Triangle - trikonasana
- Pendulum - dolasana
- Lord Shiva Dance - natarajasana
- Stretch by big toe - uthita hasta padangustasana

3. Muladhara - 1st chakra - LAM
- Meditation + breathing
- Butterfly - poorna titali asana
- Forward bend (each leg and together) - paschimotasana
- Pigeon
- Sleeping thunderbolt - supta vajrasana

4. Swadhistana - 2nd chakra - VAM
- Meditation + breathing
- Cat + tiger - marjari asana
- Rabbit + cobra - bhujangasana
i. Variation: cobra looking back - tiriaka bhujangasana
- Camel - ushtrasana
- Spinal twist on back - shava udarakarshanasana
- Leg lift + knees to chest
- Boat face up - nankasana

5. Manipura - 3rd chakra - RAM
- Meditation + breathing
- Thunderbolt - vajrasana
- Lion's breath - simshagartasana
- Half locust + locust - shalabhasana
- Boat - sarpasana
- Bow - dhanurasana

6. Anahata - 4th chakra - YAM
- Meditation + breathing
- Hands in prayer behind back
- Hands interlock behind back
- Cow mouth - gomukasana
- Hands to sides + breathing
- Crow - baka dhyanasana

7. Vishudha - 5th chakra - HAM
- Meditation + breathing
- Neck bends and rotaion - greeva sanchalana
- Spinal twist - matsyebdrasana
- Shoulder stand - sarvangasana
i. Half shoulder stand - vipareta karani
ii. Shoulder stand against the wall
- Plow - halasana
- Fish - matsyasana

8. Ajna - 6th chakra - OHM
- Meditation + breathing
- Eye movement and rotation
- Eye gazing - trataka

9. Shasrara - 7th chakra
- Meditation + breathing
- Head stand - sirshasana
i. Half head stand - bhumi pada mastakasana
ii. Head stand using the wall

10. Extra poses
- Locked lotus - baddha padmasana
- Lotus hand lift - lolasana
- Balance on toe - pada angushtasana


The algorithm is simple. You need to determine which chakra(s) in your body is underperforming and then do the set of asanas for these chakras.
Imagine the sandwich with two slices of bread and filling in between.

Slices of bread will be stratches and warm up - top slice (#1).

If you have anough time and mood, you can also do the standing poses (#2).

Filling - the set of poses related to your chakra in question (#3... #9).
You can do them all together if you wish, but do meditation + breathing only once.

Eextra poses - bottom slice (#10).
Personally I would spend 5 to 10 minutes in savasana after the practice.

My yoga workshop is starting on Saturday. I'll be back after 9/11 and will try to provide you with either pictures or photo- instructions how to perform these asanas.
Russian translation is coming too ;-)

P.S: You might have noticed a new name in the list of contributors.
ILLA - welcome on board :-)

1 comment:

stats said...

издеваетесь? я по русски плохо понимаю, а вы без перевода постите...