7/4/2014 The Subtle HeartThe heart chakra, or Anahata, is often mentioned in yoga and we are often asked to open the heart, but what does this actually mean and how can we go about it? The heart chakra is the fourth chakra in the seven chakra system. Is is a mid-point and cross-roads that integrates the worldly experiences of the lower chakras with the more rarefied spiritual experiences of the higher chakras. We can use self-acceptance, love and compassion to release any feelings of doubt or defectiveness that we may have accumulated from old emotional and relationship patterns from our past. Through this integration we are able to open ourselves up to both joy and sorrow so that we are not closed off from any emotion within the heart's realm of experience. The word Anahata translates as "un-struck" which refers to a musical instrument that plays subtle beautiful notes without being touched and to a heart that is un-afflicted by resentment or sorrow. Imagine what it would be like to live as if you had never known disappointment, rejection or hurt? This week it is our goal to bring this openness into our experience through gentle movement which creates physical space in the chest and shoulders; to bring conscious breathing into this area to help to clear stagnant energy which will ultimately help to release old emotional burdens. ![]() Supported Heart Opener Set up two bolsters perpendicular to mat with folded blanket on the one toward the back of the mat. Sit on folded blanket or on floor facing away from bolsters. Lie back so that shoulder blades and upper back are supported by shorted bolster and the head and neck are supported by the taller bolster. The upper line of the shoulders and arms should fall in between the bolsters. If the elbows to not readily reach the floor, support with more folded blankets. Either straighten legs out to floor or rest knees over bolster. Therapeutics: Opens heart and releases tension across chest, shoulders and neck ![]() Garuda Mudra Cross the left wrist in front of the right and interlace the thumbs together, splay the other fingers over the upper chest. Benefits: Balances the right and left sides of the body, creates a sense of freedom Practice Tips: Use when you feel stuck in your life or emotions Contraindications: High blood pressure use caution and monitor ![]() Balasana to Bhujangasana (Child's Pose to Cobra Pose) Begin in Balasana with the arms overhead on the floor. Inhale keep hands where they are and move torso through arms to come into a backbend with pelvis pressing towards floor. Exhale return to Balasana. Repeat 5-10 times with the breath. Therapeutics: Alternately stretches and strengthens front and back of body. ![]() Vajrapradama Mudra Clasp fingers and open palms toward heart; point thumbs upwards. Hold a few inches away from the chest. Benefits: Builds confidence, security, opens the heart very gently Practice Tips: Use when frightened or anxious ![]() Sphinx Lay on belly with legs together and toes pointed back. Bring forearms to floor with elbows aligned under shoulders and forearms parallel to each other, palms facing down. Lift sternum forward and up through crown of head. If lower back feels vulnerable, engage belly away from floor. Hold 5-10 breaths and release chest to floor with hands under forehead. Therapeutics: Stretches front of body, creates space between vertebrae ![]() Adho Mukha Svanasana (Downward Facing Dog) Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in. Hold 1-3 minutes, release into Child's Pose. Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs ![]() Virabhadrasana I (Warrior I) Begin standing in Tadasana. Step left leg back about three feet keeping feet hips width apart. Keep right toes turned forward and left foot turned slightly out. Turn hips gently towards front foot and balance weight on both feet. Inhale arms overhead. Exhale and bend right knee. Draw belly up and release tail bone towards floor. Hold 5-10 breaths then release and change sides. Therapeutics: Opens front body and psoas, strengthens legs, improves balance ![]() Supta Balasana (Supported Child's Pose) Kneel straddling a long bolster. Place a second bolster over first with end of bolster in front of your low abdomen. A third bolster can go under the far end of the second bolster or use a folded blanket or block to support under it. Extend front of body over second bolster and rest forehead on backs of hands. Rest up to 5 minutes. Therapeutics: Creates a calm, grounded space to get away from the demands of daily life
3 Comments
6/23/2014 Digestive FireAgni is the Hindu god of fire, he who accepted sacrifices and is mentioned in the Rig Veda. We also have a manifestation of this transformative power within our bodies, the fire of our digestion that transforms the food we eat into nourishment. At times this agni burns very brightly and we are able to assimilate both food and experiences completely. However at other times our fire begins to go out and we are sluggish, fatigued and even constipated, and are not able to use this natural power of fire well within our bodies and minds. This week's practice will work on activating agni at the solar plexus with mudra, breath and movement. Abdominal Activating Forward Bends Sit in a comfortable cross-legged position. Clasp hands behind the back or hold opposite forearms if clasping the hands is difficult. Inhale and sit up tall, extending through the spine, exhale and lean turn to the right, leaning over the right thigh. Inhale return to center with an extended spine, exhale and lean forward between the legs to the center. Inhale sit up with an extended spine, exhale and turn to the left, leaning over the left thigh. Repeat 5 times with the breath. Benefits: Puts pressure on the abdomen in the direction of the intestinal peristalsis to assist in digestion and assimilation. ![]() Seated Twist Begin sitting cross legged and inhale to draw the arms overhead. Exhale and first twist to the right bringing the left hand to the right knee, the right hand on the floor behind you. Inhale return to the center with the arms overhead. Exhale and twist to the left (shown) bringing the right hand to the left knee, the left hand on the floor behind you. Repeat with the breath 5 times. Therapeutics: Gently opens the ribs, massages the organs and muscles along the spine, builds agni. ![]() Surya Mudra Curl tip of the ring finger into the base of the thumb and press thumb on top, extend index, middle and little fingers; rest back of hands on thighs. Benefit: Activates energy at the solar plexus, stimulates metabolism, lengthens breath Practice Tips: Use when feeling a lack of energy Contraindications: High blood pressure Bhastrika (Bellows Breath) Sit comfortably in a chair or on the floor. Begin by watching your natural breath pattern for a few moments. Then begin to forcefully push breath out the nose quickly and inhale quickly through the nose. Repeat for up to 10 rounds at a time, monitoring the affects. Benefits: This breath activates agni, the digestive fire. It also assists with clearing nasal congestion and iincreases energy ![]() Balasana to Bhujangasana (Child's Pose to Cobra Pose) Begin in Balasana with the arms overhead on the floor. Inhale keep hands where they are and move torso through arms to come into a backbend with pelvis pressing towards floor. Exhale return to Balasana. Repeat 5-10 times with the breath. Benefits: Alternately stretches and strengthens front and back of body to build agni. ![]() Balasana to Adho Mukha Svanasana (Child's Pose to Downward Facing Dog) Begin in Balasana with the arms overhead on the floor. Inhale and rock up to an all fours position with the toes turned under. Exhale and life the knees as you press the hips back into Adho Mukha Svanasana. Inhale and lightly land on the knees in the all fours position. Exhale press hips back over heels in Balasana. Repeat 5 times with the breath. Benefits: Alternately compresses and expands the front of the abdomen to build agni. ![]() Supta Baddha Konasana (Reclining Bound Angle Pose or Queen's Pose) Sit in front of two long-fold blankets or a bolster parallel to mat. Place soles of feet together and let knees move apart resting on blocks or bolster. Place looped strap around back of pelvis between thighs and over outside edge of feet to help lengthen low back. Lie back over bolster and place blanket under head. Rest 5-15 minutes, then release Therapeutics: Relaxes floor of pelvis, opens belly and chest, creates a sense of safety and calm ![]() Flapping Fish Pose Lay on belly with hands under forehead and elbows out to the sides. Draw right knee up and lean upper torso toward the right so that the elbow and knee come close together. Hold for up to 3 minutes per side Benefits: Activates intestinal peristalsis. As we work toward opening the crown chakra it is important to ensure that the other six energetic centers are balanced. The following meditation is a simple seated chakra balancing visualization using color, shape, mantra, mudra and breath.
1. MULADHARA CHAKRA Come into a comfortable seated position and place the pinkie fingers together. Visualize sitting inside of a red box and allow the breath to move into the lowest part of the torso. Chant LLLaa five times to pulse energy in the pelvic floor. 2. SVADHISTHANA CHAKRA Place the ring finger tips together and bring breath into the lower belly. Visualize a vibrant orange circle in the belly and chant VVVaa five times to pulse energy in the pelvis. 3. MANIPURA CHAKRA Place the middle finger tips together and bring breath into the upper abdomen. Visualize a golden triangle pointing downward and chant RRRaa five times o pulse energy in the upper belly. 4. ANAHATA CHAKRA Place the index finger tips together and bring breath into the chest. Visualize an emerald green six pointed star at the heart center and chant YYYaa five times to pulse energy at the heart. 5. VISHUDDHA CHAKRA Place the thumb tips together and bring breath through the throat. Visualize a light blue upward facing crescent a the base of the neck and chant HHHaa five times to pulse energy in the throat. 6. AJNA CHAKRA Place the thumb and index finger together with the hands separate. Visualize an indigo drop of nectar at the center of the brows and chant AAAUUUmmm five times to pulse energy at the third eye. 7. SAHASRARA CHAKRA Place all ten finger tips together as if you were holidng a ball. Visualize a rainbow colored louts of 1000 petals at the crown of the head and sit in silence feeling the connection between your consciousness and universal consciousness. |
Index:Archives:
September 2022
I attend Cheryl's class regularly and feel that my practice has improved immensely over the past few years due to her expert coaching. Her teaching style is clear and compassionate and her previous experience in teaching adults is evident in her organized approach and easy to understand instructions. I also appreciate that Cheryl not only teaches us about how to correctly position ourselves, but also touches on many aspects of yoga philosophy, which in turn has deepened my personal practice and heightened my awareness of the connection between mind and body, breath and relaxation. |