Stay open!

Tune into your posture. Adjust. Create space for your organs and body to breath.

Stretch. Lengthen your spine, soften your shoulders, lift your heart, relax your tummy and breathe deeply into a soft open belly.

The Ultimate Guide to Self Healing with Yoga Chakras!

A chakra is a “wheel,” an energy center in the body. Nadis are the ethereal tubes that allow prana to move through the body, just as blood moves through blood vessels.

Chakras are located at points where nadis intersect; there are said to be 72,000 nadis throughout the body and thousands of chakras.

Both the upward current and downward current of energy must be open and flowing for us to be optimally healthy and whole. Anothea Judith writes in her classic guidebook, The Wheel of Life, “The liberating current brings us excitement, energy, and novelty, while the descending current brings peace, grace and stability.”

There are seven major chakras in tantric yoga philosophy. Here is a quick guide to each of these seven sacred energy centers; may it be of benefit.

If you are a beginner (and aren’t we all?), please be sure to practice yoga mindfully and with the guidance of a qualified teacher.

1st Chakra

Location: Root/base of the spine
Sanskrit: Muladhara/”root support”
Color: red
Element: earth
Issues: stability, survival, unity, identity, ego, birth, death
Associated with: legs, feet, bones, adrenal gland, large intestine, teeth, spinal column
Governs: perception of the physical world; motivation and intent, birth, work, money, eating, digestion
Malfunction: weight problems, eating disorders, constipation, sciatica, arthritis, knee problems

Healing Techniques

Music: tribal drums;
Affirmations: I am Earth. I am here. I am solid. I am alive. I am beginning anew.
Yoga poses: mountain, squat, standing forward bend, garland, child’s
Connect with: Mother Earth/pacha mama, the soles of the feet, root lock/mula bandhaPranayama: Ujjayi breath Practice: Hatha yoga, yin yoga
Meditation: breath awareness

2nd Chakra

Location: Sacrum/center of pelvis
Sanskrit: Svadistana/”sweetness”
Color: orange
Element: water
Issues: duality, choice, desire, emotions, sexuality
Associated with: the liquid part of the body, circulatory and urinary systems
Governs: feelings of creativity; the intimacy and vulnerability of sexual attraction; the ability to produce and nurture our own children
Malfunction: impotence, frigidity, uterine/bladder/kidney problems, lower back pain

Healing Techniques

Music: jazz; 

Affirmations: I am change. I am growth. I am desirable. I am dynamic. I am flowing with grace.

Poses: Warrior 1, Warrior 2, lizard, pigeon, hanumanasana (“the splits”)
Connect with: the hips
Pranayama: Alternate Nostril Breathing
Practice: Tantra yoga, vinyasa flows
Meditation: meditation on sensation

3rd Chakra

Location: Solar plexus/navel
Sanskrit: Manipura/”Lustrous gem”Color: yellowElement: fireIssues: power, will, strength, courage, effortAssociated with: adrenal glands, pancreas, liver, stomach, nervous system; regulation and distribution of metabolic energyGoverns: emotional issues, personal power, self-respect, courage, healthy humility; learning the power of grace

Malfunction: ulcers, diabetes, digestive disorders, muscular problems

Healing Techniques

Music: rock; 

Affirmations: I am powerful. I am fierce. I am capable. I am energetic. I can change my life.

Poses: single leg lifts, double leg lifts, boat, eagle, plank
Connect with: the core, abdominal lock/ uddiyana bandha
Pranayama: breath of fire
Practice: karma yoga

Meditation: meditation on emotion

4th Chakra

Location: Heart/center of chest
Sanskrit: Anahata/”unstruck sound”
Color: green
Element: air
Issues: love, friendship, kindness, forgiveness, devotion, generosity
Associated with: thymus gland, lungs, hands, heart, blood; immune and endocrine systems.
Governs: love, compassion, unconditional acceptance
Malfunction: high blood pressure, respiratory problems, heart and lung problems, feeling heartbroken

Healing Techniques

Music: classical;

Affirmations: I am fresh. I am clean. I am unstruck. I am unstuck. I am loving. I am loved.
Poses: standing back bend, camel, reverse warrior, triangle, bridge, wheel
Connect with: the heart, the breath, the wind, maitri

Pranayama: full yogic breath
Practice: Bhakti yoga, yin yoga, restorative yoga
Meditation: forgiveness, Metta/loving kindness

5th chakra

Location: Throat/center of neck
Sanskrit: Vissudha/”With purity”
Color: turquoise/sky blue
Element: sound, ether
Issues: communication, expression, creativity, speech, listening
Associated with: thyroid and parathyroid glands, lungs, vocal cords, shoulders, neck, arms, hands
Governs: expression of thoughts and feelings, finding our own truth and relearning the ability to express ourselves
Malfunction: colds, thyroid problems, ear/hearing problems, sore throats, speech problems

Healing Techniques

Music: World,  

Affirmations: I am open. I am honest. I am expressive. I am empowered.
Poses: camel, shoulder stand, fish, neck rolls, cobra
Connect with: the throat, throat lock/Jalandhara bandha
Pranayama: bumblebee breath
Practice: chanting, Mantra yoga
Meditation: Tonglen

6th Chakra

Location: third eye/between, slightly above and behind eyebrows
Sanskrit: Ajna/”Wisdom center”; perception and command
Color: indigo/midnight blue
Element: light
Issues: intuition, insight, intellect, imagination
Associated with: pineal gland; visual input from our two physical eyes and our “third eye” of psychic perception
Governs: spirituality and the search for meaning in life, visualization, inner awareness and witness consciousness
Malfunction: blindness, headaches, nightmares, eye strain, blurred vision

Healing Techniques

Music: soul, 

Affirmations: I am looking. I am seeing. I am noticing. I am intuitive. I connect with my inner wisdom.
Poses: child’s, cobbler’s, savasana, locust, bow
Connect with: the forehead, the present moment, the inner self
Pranayama: kapalabhati breathing
Practice: Yantra yoga
Meditation: Vipassana/insight meditation

7th Chakra

Location: crown/top of head
Sanskrit: Sahasrara/”thousandfold”
Color: violet or white
Element: thought
Issues: divinity, wisdom, connectivity, inner peace, enlightenment
Associated with: pituitary gland
Governs: our connection to the divine, the universe, God, our Buddha Nature, a higher intelligence; living our Truth; willingness to surrender
Malfunction: depression, alienation, confusion, boredom, apathy, feeling disconnected or disjointed

Healing Techniques

Music: the sound of silence
Affirmations: I am. I am here, now. I am Buddha. I am the church.
Poses: headstand, rabbit, downward dog, easy pose, half-lotus, lotus
Connect with: the top of the head, the sky, the universe
Pranayama: ocean breath
Practice: Raja and jnana yoga
Meditations: Zazen, pure awareness, mindfulness

Via Michelle Margaret Fajkus 

Stretch the Quadriceps!

The Quadriceps, latin for ‘four-headed’ muscle of the femor’, is a large muscle group at the front of the thigh, and is the primary muscle group for extending one’s leg.

The Quadriceps is crucial in our ability to walk, run, jump and squat, and in the flexing of the hip.

We have all heard the old adage ‘Lift with your legs, not your back’, is because your leg muscles, particularly your quadriceps, are much bigger and stronger than your back muscles, so lifting is easier and less strain is put on the smaller muscles of the back.

To begin the Stretching of the Quadriceps muscles start by standing erect, head up, slowly lift one leg up behind you, when you are able grasp the ankle and gently pull upwards attempting to touch your heel to your buttock.

*If you are new at Stretching the Quadriceps then use your opposite hand for balance by firmly holding on to a door jamb or piece of sturdy exercise equipment.

To add some additional stretch to the Rectus Femoris, slowly, pull back on the ankle as you are pulling upwards.

The muscles primarily stretched are the Rectus femoris, Vastus lateralis, Vastus medialis and the Vastus intermedius. The secondary muscles stretched are the tensor fasciae latae and the illiopsoas.

Benefits of Stretching the Quadriceps:

1. Help strengthen the quadriceps muscle group aiding in stability while walking or doing any type of exercising
2. Increase flexibility of the thigh muscles
3. Help prevent injury to the back by increasing the strength in the leg muscles
4. Help increase circulation to the leg muscles
5. Loosen and warm up quadriceps prior to exercising to help prevent injury
6. After exercising assists in loosening up the muscles that have been strained during exercise, assist in lessening residual soreness

Stretch the Pectoralis Major!

To stretch the Pectoralis Major extend your arm and grasp a support post with your hand at a 90 degree angle to your body. Then, slowly, rotate your chest in the opposite direction of the support post. Reverse arms and stretch the other side of your Pectoralis Major.

To insure that you are stretching out the entire Pectoralis Major repeat this exercise with your hand 6 inches higher, then six inches lower.

This exercise stretches primarily the Pectoralis Major, and the Anterior Deltoid and Biceps Brachii.

Benefits of Stretching the Pectoralis Major:

• Increase Pectoralis, Deltoid and Bicep flexibility
• Improve circulation to your chest, shoulders and arms
• Loosen shoulder/chest muscles prior to any strenuous exercises involving any aspect of your upper body
• After exercises these stretches help avoid any cramping due to the tightening of these muscles during your exercise routine.

Stretch the Neck and Trapezius!

To stretch the Neck and the Trapezius start either standing or seated erect, place the palm of your hand on top of your head and pull your head gently toward your shoulder, hold for a count of 10.

Reverse and do the same for the opposite side of the neck.

To help get full extension for the neck and superior portion of the trapezius slowly lower your shoulder while performing the exercise.

As you continue to perform this exercise, over time, you will be able to pull your head further towards your shoulder, be gentle and do not force the stretch, but continue to get more of a stretch.

Muscles Stretched:

The neck and trapezius muscles stretched during this exercise are primarily sternocleidomastoid, scalene group, superior portion of the trapezius, splenius capitis, splenius cervices and deeper in the semispinalis capitis.  Secondarily, the small muscles of the spine such as the longus colli, rectus capitis anterior, rectus capitis lateralis and longus capitis.

Benefits of Stretching the Neck and Trapezius:

1. Increases Neck and Trapezius flexibility
2. Improves circulation to the Neck and Trapezius
3. Loosens and warms up the muscles of the Neck and Trapezius prior to exercise helping to prevent injury
4. Loosens and helps cool down muscles after exercise to help prevent tightening and soreness of the Neck and Trapezius muscles

Stretch the Rotator Cuff!

To stretch the Posterior Rotator Cuff muscles start by finding a chair, table or machine so that you can bend at roughly a 90 degree angle with you upper chest resting on top of it.

Next, with chest resting on the equipment, grasp the dumbbell, if at home you may improvise with a heavy book or a brick from the backyard, with your arm hanging down try your best to relax your shoulder and hold this position for a count of 30. Then do the same for the other arm.

The muscles this Rotator Cuff exercise stretches are primarily the infraspinatus and teres minor, secondarily the supraspinatus.

When doing any sort of heavy lifting, particularly weightlifting, excessive friction is caused on the long head of the biceps, this exercise will help strengthen the muscles necessary.

Benefits of Rotator Cuff stretching exercises:

1. Increased circulation to the shoulder muscles
2. Increased flexibility to the shoulder muscles
3. Loosens muscles in the shoulder to prepare for any heavy lifting
4. After exercise, this exercise helps to relieve the stress on the muscle to help prevent soreness and cramps
5. Helps strengthen the rotator cuff muscle group to maintain the proper positioning of the rotator cuff.

Stretch the Shoulder!

Start this Shoulder stretching exercise by standing erect, head level, and one arm horizontal. With your other hand grasp the elbow of the horizontal arm and slowly pull towards the opposite shoulder. Hold this position for a count of 10, then proceed to do the other shoulder.

Muscles Stretched: The primary shoulder muscle that is stretched during this exercise is the posterior fascicle of the middle deltoid, the teres minor and the infraspinatus. Additional shoulder muscles stretched are the middle and inferior portions of the trapezius muscle and the rhomboid major.

Variations of the Shoulder stretching exercise

Benefits Shoulder Stretching:

1. Increase flexibility to the shoulder muscle group
2. Improve circulation to the shoulder muscle group
3. Prior to exercises this stretches, loosens and warms up the shoulder muscles so that it is prepared for the strain of the exercise.
4. After the exercises stretching the shoulder muscle group will loosen the muscles, and get the blood circulating to remove the lactic acid from the muscles exercised and assists in relieving the delayed soreness from the strenuous exercises performed.

Note:

If you have an injury or pain to the shoulder area check with your health care provider to see if this exercise is one you should be able to do.  Stretching the Shoulder muscle group with an injury will only do more harm than good.