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Chakra asana

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Note: The postures listed in the following charts are meant to be used only as a guideline and are by no means exhaustive. They are put in a logical sequence, but more postures are given than one would ordinarily do in a single class and often beginning and more difficult postures are mixed in together. Notes on bioenergetic emphasis, breathing, partner exercises, or meditation are added where appropriate. From this guideline, you can shape your own classes according to time, skill level, and intention. The important thing to remember in all these postures is that attention to the chakra in question is vital and makes the difference. Where attention goes, energy flows.

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

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

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

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

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

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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