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Chakra One: Muladhara
Focus: Noticing
gravity, and moving SLOWLY and deeply to really feel all aspects of the
body
Begin
in Savasana: make contact with earth plane, surrender to gravity,
press limbs into floor
- Bend
knees for Four part pelvic breath (breathe out bottom of spine)
- Bridge
pose (Setu Bandhasana)
- Knee
to chest pose (Apanasana)
- Leg
stretches with tie
- Bioenergetic
"pushing the feet"
- Head
to knee poses (Janu Sirsasana and Paschimottanasana)
- Rolling
to belly
- Half
and full locust (Shalabasana)
- Child's
pose (Gharbasana)
- Downward
Dog (Ardho Mukha Svanasana)
- Squat
- Spinal
roll to stand
- Bioenergetic
grounding
- Open
leg forward bend (Prasarita Padottanasana)
- Separate
leg forward fold (Parsvottanasana)
- Chair
pose (Utkatasana)
- Tree
pose (Vrkasana)
- Standing
or mountain pose (Tadasana)
- Warrior
I (Virabhadrasana)
- From
seated position:
- Siddhasana
(cradling foot and calf in arms)
- Supta
Virasana (lying back on heels)
- Sitting
Yoga Mudra
Kundalini: Butt
bounce and roll, Knee lifts with breath
Bandha: Mula
Bandha
Pranayama: Complete
breaths, especially on exhale
Partner exercises:
Earth skiing, slap hands, foot massage
Meditation: Earth
element, roots going down, four petals, with square and downward pointing
triangle, Shiva lingam, Kundalini coiled
Color: red
Seed sound: lam
Vowel sound:
Oh
Mudra: Press
the pads of the little fingers together
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Chakra Two: Svadhisthana
Focus: Moving fluidly, like water, feeling sensuous with movements,
noticing sensation
- Pelvic breath with
wave imagery
- Pelvic
rocking, rapid pulses
- Bridge
pose (Setu bandhasana)
- Knee
down twist (Supta Matsyendrasana)
- Goddess
pose (Supta Baddha Konasana)
- Butterfly
legs (bioenergetic exercise)
- Side
rolls, bent and straight legs
- Open
leg forward bend (Upavistha Konasana)
- Swan
(Kapotasana)
- Lunges
- Open
leg child's pose (Upavistha Virasana)
- Frog
(Mandukasana)
- Downward
puppy
- Cat
(Vyaghrasana)
- Lateral
Bend I (looking over shoulder at hip)
- Lateral
Bend II (bringing straight leg behind bent and looking at foot)
- Sunbird
(Chakravakasana)
- Hip
drops from table position (bringing hips to floor from table)
- Cobra
(Bhujangasana)
- Bow
(Dhanurasana)
- Boat
(Navasana)
- Yoga
mudra with soles together (Baddha Konasana II)
Kundalini: Pelvic
rocks with breath while sitting
Pranayama: pelvic
breath
Bandha: PC
muscle pumps (women: kegels; men, flex while erect)
Partner exercises:
join hands, bent with straight back; lean back to back and roll
Meditation: Water
element, fluid flow, six petals, with half moon
Color: orange
Seed sound: vam
Vowel sound:
Ooo (as in you)
Mudra: Press
the pads of the little fingers together
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Chakra Three: Manipura
Focus: Moving with will and purpose, energizing limbs and torso, building
chi
- Supine
Half Moon
- Supported
bridge, bridge with one leg extended
- Abdominal
toning: Stomach crunches, scissors kicks, leg lifts
- Staff
pose (Dandasana)
- Desk
pose (Dwipadapitam) (alt. one leg extended)
- Inclined
plane (Purvottanasana) (holding, then rapid movement)
- Gate
pose (Parighasana) (arch over straight leg)
- Half
circle pose (arch over bent leg)
- Seated
boat pose (Paripurna Navasana) (beg. use wall or bend knees)
- Seated
twists (Maricyasana)
- Go
to table position)
- Cat
arches
- Downward
dog to upward dog (Adhamukha to Urdhvamukha Svanasana) Side
stretches (Vasisthasana)
- Squat
to stand
- Vibration
- Warrior
poses (Virabhadrasana I, II, and III)
- Triangle
and variations (Trikonasana)
- Twisted
triangle (Parivrtta Trikonasana)
- Half
Moon Pose (Ardha Chandrasana)
- Tadasana
- Making
the sun
- Woodchopper
Kundalini: Seated
belly rolls
Pranayama:
- Breath
of Fire (Kapalabhati)
- Bastrika
Bandha: Uddiyana
Bandha
Partner exercises:
Willful arm lifts, towel pull, space invasion, statues,
Meditation: Fire
element, energy distribution, strength, will, ten
petals, with downward pointing triangle,
Color: yellow-gold
Seed sound: ram
Vowel sound:
Ah (as in father)
Mudra: Press
the pads of the ring fingers together
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Chakra Four: Anahata
Focus: Working from breath, allowing breath to be deep, breath
to move the body
- Supine
half moon
- Four-part
pelvic breath
- Knee
to chest (Apanasana)
- Knee
down twist, (Supta Matsyendrasana) emphasis on shoulders and
chest
- Fish
(Matsyasana)
- Head
to knee (Paschimottanasana)
- Swan
(Kapotasana) (Hands clasped behind back, opening chest)
- (move
to belly)
- Cobra
(Bhujangasana)
- Inverted
Boat (Navasana)
- Bow (Dhanurasana)
- Child's
pose (Gharbasana)
- Downward
puppy (Shoulder stretch)
- Table
Twist
- Camel
(Ustrasana)
- Cow
face (Gomukhasana)
-
(move to stand)
- Belt
stretch
- Standing
Yoga Mudra
- Dancer
(Natarajasana)
Partner sequence
Pyramid
shoulder stretch
- Around
the clock
- Assisted
cobra
- Child's
pose, breathing into back
- Double
arch (arch over partner in who's in child's pose) (if time)
Pranayama
- Anuloma
Krama (inhale-hold, inhale-hold, etc.)
- Viloma
Krama (exhale-hold, exhale-hold, etc.)
- Nadi
Sodhana Alternate Nostril
Kundalini: twisting
torso with wings out
Bandha: Mula
bandha and jalandhara bandha
Meditation: Air
element, spaciousness, love, balance, ease, twelve petals, intersecting
triangles
Color: green
Seed sound: yam
Vowel sound:
Ay (as in play)
Mudra: Press
the pads of middle fingers together
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Chakra Five: Vissuddha
Focus: Moving
with sound, letting sound move the body, releasing through sound
Warm-ups
and review of previous postures, designed to bring energy up from base:
- Breath
with sound, turning head side to side
- Bridge
pose (Setu Bandhasana)
- Supine
half moon
- Knees
to chest (Apanasana)
- Butterfly
- Stomach
crunches
Fifth chakra poses:
- Shoulder
stand (Sarvangasana)
- Plow
(Halasana)
- Fish
(Matsyasana)
- Table
position into Cat
- Sunbird(Chakravakasana)
(down on forearms)
- Cobra
(Bhujanghasana) (lift head without using hands)
- Downward
puppy shoulder stretch
- Camel
(Ustrasana)
- Seated:
- Shoulder
lifts
- Neck
stretches
- Standing
poses:
- Dancer
(Natarajasana)
Pranayama:
Ujjayi
Chanting:
- General
toning
- Seed
sounds and vowel sounds of the chakras
Bandha: Jalandhara
bandha (chin lock)
Meditation:
Ether
or sound as element, resonance, harmony, vibration,
sixteen
petals, downward triangle
Color: bright
blue
Seed sound: ham
Vowel sound:
ee (as in see)
Mudra: Press
the pads of index fingers together
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Chakra Six: Ajna
Focus: Internal seeing, imagining energy moving, visualizing the
chakras during posture
Moving
up from the base:
- Knee
to chest, (Apanasana) imagining being in womb
- Bridge
pose, (Setu Bandhasana) pushing up from earth
- Butterfly,
opening groin
- Knee
down twists (Supta Matsyendrasana)
- Seated
straight leg (Dandasana)
- Head
to knee poses Janu Sirsasana and Paschimottanasana
- Front
stretch (inclined plane) (Purvottansana)
- Fish
(Matsyasana)
- Plow
(Halasana)
- Shoulder
stand or half shoulder stand (Viparita Karani or Viparita
Karani)
- Swan
(Kapotasana)
- Cat
to Sunbird (Chakravakasana)
- Downward
Dog (Ardho Mukha Svanasana)
- Standing
forward bend (Uttanasana)
- Balance
poses:
- Tree
(Vrkasana)
- Eagle
(Garudasana)
- Warrior
poses (Virabhadrasana)
- Dancer
(Natarajasana)
Seated:
- Spinal
twist
- Neck
stretches
- Eye
exercises
Pranayama:
- Alternate
nostril(Nadi Shodona)
Meditation: Light
as element, visualize colors, deities, or shapes of the chakras, rainbow
meditation, lotus with two petals
Color: indigo
or white
Seed sound: om
Vowel sound:
mmm
Mudra: Press
the pads of thumbs together
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Chakra
Seven: Sahasrara
Focus: Awareness of body, awareness of awareness, witness consciousness,
releasing attachment
Begin bringing energy
up from the base
- Knee
to chest, (Apanasana) imagining being in womb
- Bridge
pose, (Setu Bandha) pushing up from earth
- Butterfly,
opening groin
- Knee
down twists (Supta Matsyendrasana)
- Seated
straight leg (Dandasana)
- Inclined
plane (Purvottanasana)
- Head
to knee poses Janusirasana and Paschimottanasana
- Fish
(Matsyasana)
- Plow
(Halasana)
- Shoulder
stand (Viparita Karani)
- Camel
(Ustrasana)
- Wheel
pose, backbend (Chakrasana)
Balance poses:
- Tree
(Vrkasana)
- Eagle
(Garudasana)
- Right
angle handstand (feet against wall)
- Handstand
against wall (Ardho Mukha Vrksasana)
- Headstand
(Salamba Sirsasana)
- Seated:
- Spinal
twist keeping gaze even
- Yoga
Mudra
Pranayama:
- Alternate
nostril (Nadi Shodona)
Meditation: thousand
petaled lotus, transcendent or cosmic consciousness, unity, wisdom
Color: violet
or white
Seed sound:
none
Vowel sound: nnggg
(as in sing)
Mudra: Press
the pads of thumbs together
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