The Sanskrit word for chanting can be loosely translated as mantra. The following list for each chakra, if incorporated into a daily mantra practice, can help yogins balance their energy fields.

Shh for # 7. Purple = Sahasrara – Crown, “Thousand petaled lotus”
AUM for #6. Indigo = Anja – Third Eye, intuition
HAM for #5. Turquoise = Vishuddha – Throat, our will
YAM for #4. Green = Anahata – Heart, understanding
RAM for #3. Yellow = Manipura – Solar Plexus, “full of rays”
VAM for #2. Orange = Svadhisthana – Belly, finding one’s own place
LAM for #1. Red = Muladhara – Tailbone, “energy from the Earth supporting me”

Use the breath to help bring forward your heart and soul in each uttered seed syllable. Breathing deeply into the belly – let your diaphragm rise and fall naturally, not constricted by tight stomach muscles. Let your whole belly be loose for your mantra practice, and beyond…

Mantra

The activity of mantra practice is chanting. A chant is uttered from deep within the body, usually arising out the throat from the diaphragm. Making the sacred sounds, such as AUM (also spelled OM) or other longer verses activates the chakras.

Visualization

Using the power of imagination, visualizing colours and healing pictures, helps align our chakras, especially once they are activated by chanting. Guided imagery is part of accessing the power of our energy fields. In general, a Total Chakra Balancing starts with the visualization of a rainbow:

7. Purple = Sahasrara – Crown, “Thousand petaled lotus”
6. Indigo = Anja – Third Eye, intuition
5. Turquoise = Vishuddha – Throat, our will
4. Green = Anahata – Heart, understanding
3. Yellow = Manipura – Solar Plexus, “full of rays”
2. Orange = Svadhisthana – Belly, finding one’s own place
1. Red = Muladhara – Tailbone, “energy from the Earth supporting me”

Sit in a quiet spot and close your eyes. Let your breath expand your belly and keep it loosened.

Total Chakra Balancing

Imagine yourself sitting on a chair on a red rug. The red of the rug is flowing into your feet and legs…

Chant: Ahhh… Uuuu… Mmmm

Now see yourself walking in to water up to your belly button. The sun casts orange all around you…

Chant: Ahhh… Uuuu… Mmmm

Imagine the sun rising and filling you with yellow radiance…

Chant: Ahhh… Uuuu… Mmmm

In your mind’s eye you have walked open hearted into a field with a tree. The large tree is dancing with green leaves…

Chant: Ahhh… Uuuu… Mmmm

You lay down in the field and put your hands behind your head and neck. The sky above is turquoise an fills you light blue truth…

Chant: Ahhh… Uuuu… Mmmm

The only other colour in the field of vision is a clothes line with a indigo dyed cotton cloth flapping in the wind.

Chant: Ahhh… Uuuu… Mmmm

The sky darkens to a purple, not unlike the colour of grapes. Plump, they drip from the vines. Nectar of the gods.

Chant: Ahhh… Uuuu… Mmmm
Chant: Ahhh… Uuuu… Mmmm
Chant: Ahhh… Uuuu… Mmmm

After your sitting session is over, do yoga stretches to help steady the flow of your newly activated chakras:

1. Standing forward bends
2. Spine Stretches
3. Energy Sweeps

The groans come from the fact that, although it is a simple pose,  it challenges students with tight hamstrings (which is most people). However, it can be done with supports to make it more enjoyable.

A folded mat or thin pillow under the tailbone, plus, a rolled up blanket or bolster cushion under the knees, make good supports for Sitting-forward Bend.

Keep the spine erect, allowing the energy summoned while doing the pose to move out the top of the head. Flex the feet so the toes are pointing toward the ceiling, or if this feels too tight at first, the toes can point toward the wall. In micro movements, straighten the spine and lean forward from the hips. Stage by stage bring your face toward your knees, but try not to curl the neck and spine. Only go as far as feels right to you, creating a circuit is all that matters and this can be achieved by touching the toes or knees with the fingers.

Supports are not intended to be an easy way out. They were first brought into popularity by the great yogi Iyengar, who still teaches in India, as a way for anyone, irregardless of the condition of his or her body, to achieve correct posture. To achieve correct posture in yoga means the ability to truly to let go of tension and doubt, a precursor to the ability to relax/expand the entire consciousness.

The image behind the Sanskrit word Paschimottanasana is of the setting sun (Intense Stretch to the West). Use the visualization of the sun lowering on the horizon to guide your movements, and ask yourself as you fold toward the front part of your legs, “how can I enter my inner self more comfortably?”.

Ask yourself, Where is my peace?

Most poses work only certain muscles groups and joints, and so it is a good idea to include a counter pose, or equalizing stretch, at the end of each of the main asanas in your session. This practice brings more completion to movements. It keeps the energy moving in a circle as opposed to moving in one direction only.  If you have ever taken a yoga class you will be familiar with a similar concept to this – as teachers have surely taught you from the beginning to “do one side and then the other”. It’s all karma really:

Every action has an opposite and equal reaction

All students can benefit from adding counter poses to their routines. An excellent counter pose for Paschimottanasa is Purvotanasana.

Translated, Purvotanasana means Intense Stretch to the East, and can also be referred to as  Reversed Chatturanga (push-up). Come out of Paschimottanasana by grounding your hands into the mat in a position that is comfortable on your wrists, and rise up through the chest, lifting the buttocks, using your heels for support. Tuck in your tailbone, and protect your neck. The neck can be held straight if letting it lay backwards is too advanced. The ultimate neck protection for beginners is to tuck the chin to the chest.

If this heel-to-floor variation of Purvotanasana is too much, point the toes down so the feet are laying as flat as possible on the mat.

Either foot position is fine. Keep breathing and go back and forth between Paschimottanasana and Purvotanasana once you become more adept at both poses. The image behind Purvotanasana is of the rising sun. While in the asana ask yourself… What is the source of my divine light? Flowing movements will increase the heart rate, so be sure to cool down slowly after finishing any sequence of moves.

Take time when you are through to quietly observe while sipping some water:

• increased circulation
• feelings of exhilaration
• loosened shoulders
• draining tension
• deeper breathing

Use this posture to open and expand your thinking

Before beginning the Headstand a student should first begin with the Downward dog and Hanging forward bend. These are called inversions because they place your head below your heart. Inverted yoga positions increase blood flow to the head and send healing energy from the earth throughout the upper torso. Practice these positions until you feel strong in them, and in general, notice an increase in focus and alertness.

At the onset, learn to go into the Headstand gently. Start by lifting one leg up a wall in the Downward dog. Then do both sides. As shoulder strength increases  begin walking your hands toward the wall, while keeping a keen eye that:

• your left and right sides are balanced
• your sacrum is a bridge of protection
• your elbows aren’t locked or stiff
• your weight is evenly distributed
• your head is free
• your spine is extended, not constricted anywhere

Use your biceps/triceps to lift the body. Once you have increased strength and confidence, practice the Downward dog on your elbows, treating the posture like push ups, adding: legs lifted up the wall – one at a time.

At this point in learning the Headstand it is recommended that one take a class with a teacher, in order to ascertain the exact method for the Headstand. It also gives students an opportunity to do it for the first time with assistance. They call Headstands “Kings of Asana” for a reason, as this pose it formidable, and yes, a great source of power.

Directions for the Headstand

Interlace your fingers, placing one little finger tucked under, so it is protected. Keep wrists perpendicular.

Place your interlaced hands on the floor. Keep elbows narrower than shoulders, because they naturally slip out.

Do the Down dog on your elbows, and place the top of your head on the floor between your hands. Make sure the C-curve of the cervical spine is protected.

Lift off from the floor to the wall, keeping your buttock away from the wall. Balance your weight on your elbows, and maintain your alignment. Don’t drop onto one side or the other. Watch your linear and lateral positioning.

Stay in the Headstand for short periods at first, working up in duration incrementally.

Descend slowly from the position, and rise up to an erect position one vertebra at a time. It’s best not to stay in Childs pose -  as resting your head directly on the mat can block prana (energy flow).

As you move from kneeling to upright breathe into your 3 main upper torso energy centres:

1. Sahasrara, the Crown cakra
2. Vishuddha, the Throat cakra
3. Anahata, the Heart cakra

Tips for the Headstand

• If you feel compression in any part of your body come out of the Headstand.
• Place weight in even distribution between your head and your forearms.
• Make micro-adjustments so the top of your head rests on the mat comfortably.
• Direct your increased energy. Visualize where it needs to move.

]]> http://dreamingyoga.wordpress.com/2011/06/22/the-headstand-sirsasana/feed/ 0 Wind http://dreamingyoga.wordpress.com/2011/06/15/spine-stretches-yoga-routine/ http://dreamingyoga.wordpress.com/2011/06/15/spine-stretches-yoga-routine/#comments Thu, 16 Jun 2011 02:01:16 +0000 Wind http://dreamingyoga.wordpress.com/?p=647 ]]>

Within the book is a list of Eleven Activities of Vipashyana Meditation, the contents of which succinctly distill the ancient and profound teachings of Mahamudra into a digestible overview of the method. This is especially useful for yogins who have had some experience with Mahamudra but who want to delve into it daily. Here is the list:

“Eleven Activities of Vipashana Meditation” from Thrangu Rinpoche’s book An Ocean of the Ultimate Meaning:

1. Thorough searching
Looking at the mind. What is the nature of existence (or non-existence)?

2. Discriminating examination
Cultivating awareness of:

• non-existence of a cause
• being devoid of any real existence
• the absence of result.

3. Detailed analysis
Looking at the subject rather than the object, eliminating the negative tendency of seeing the mind as having a real existence.

4. Shamatha
“Whatever arises, it is just the mind.” Thus, we remain in this profound meaning without distraction. This brings a definite certainty, or PEACEFUL STABILITY. Rest in a state of Shunyate jnana (emptiness wisdom).

5. Vipashyana
Insight as a result of reaching a state of STABILITY (in terms of understanding). Looking at the nature of that stability, one gains complete realization of its nature.

STABILITY OF REALIZATION = STATE OF CLARITY

6. Union
Shamatha and Vipashyana are not distinct from each other.

7. Clarity
When dullness arises in meditation, encourage oneself through thinking of how fortunate one is. [Gratitude] refreshes and brightens the mind.

8. Non-thought
A method to pacify and bring contentment. Dispel the state of agitation (and dullness) through entering a state in which few thoughts arise.

9. Equanimity
Rest looking at the nature of the mind, free of dullness/agitation.

10. Continuity
One’s meditation is as continuous as the flow of a river. Never forgetting the nature of the mind, no distinction exists between sitting sessions and post-meditation.

11. Non-distraction
As a result of mindfulness and awareness, one’s mind is always in meditation.

___________________________________________________________

Mahamudra means “great” + “gesture” and is considered to crown jewel of all meditation practice. To find out more about it, the Dharma Fellowship has an informative essay on their website.

As we move through round after round of Sun Salutations, we utter the words of worship as a meditation on breath and body. Both become like rivers, with rhythms of their own and revelations on the shore.

Surya Namaskar

Let us arise
Stretch our minds, our spirits and our physical beings

As we sweep our arms up and forward
We honour the earth, the heavens and all of life that is nourished by the breath cycle

As we lower our bodies, we connect with the earth
We stretch thought the atmosphere once more reaching for the sky

As we bring our hands together in Namaste
We gather the space of the heavens back into our heart and breath

Acknowledging that our bodies form
The centre point between heaven and earth

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Krishnamacharya (T.K.) is credited with bringing the Hatha limb of yoga back into the forefront of practice. His flow yoga sequences are still used, and are often referred to as viniyoga. Sun Salutations are a well known example of viniyoga.

T.K. was such a potent force as a teacher that  he inspired his son to abandon his engineering career to follow his father.  T.K.V Desikachar went on to become a well loved teacher in his own right.

Both are authors. Desikachar’s 1995 The Heart of Yoga: Developing a Personal Practice, has become a staple for many yoga students, and T.K. achieved great scholarship in various darshanas of orthodox Hindu philosophy.

In North America, we aren’t taught about our energy fields, except in the original Star Wars trilogy, so knowing where to begin to “adjust our settings” can be daunting. The Energy Sweep sequence can be helpful. Start by standing in Tadasana, Mountain pose.  Feel the ground beneath your feet, feel the length of your spine. Allow the energy to flow out the top of your head, all the way from your feet upwards.

Energy Sweeps

1. Sense your energy. Let it lift your arms out to the side of your body.
2. Open your shoulders, but relax them.
3. Inhale and exhale at a steady even pace, finding your own rhythm,
4. Wiggle your finger tips, let the energy flow out them.
5. Feel your body as a vehicle of movement. Begin to gently rotate your upper torso.
6. Increase the rotations and lift the opposite heel (from the side you are rotating to) up off the floor. The toe stay grounded in a widened stance.
7. (Lifting the heel protects the lower back as you sweep from side to side.)
8. As you begin to warm up, raise the arms, still extended – up up up so they are reaching for the sky, still sweeping side to side.
9. Play with your energy field like a little kid, move for the sake of moving.
10. After a few sweeps side to side with arms extended overhead, begin to lower the arms again, fully extended to the sides, remaining in a widened stance, and gently fold downward.
11. Keep your pelvis tucked – tilted forward, to protect your lower back.
12. Hold the arms out as you sweep from side to side, lowering the upper torso – down down down to the point of hanging in Standing Forward Bend.
13. Let the tension drain out of your body…
14. Breathe into your muscles, relax…
15. On the inhale, begin to swing your arms again from side to side.
16. Start the ascent to a standing posture and then repeat the whole sequence again.
17. Go up and down at whatever pace feels right to you.
18. Repeat the sequence a few times.

The Energy Sweep sequence can be just the right vinyasa to increase awareness in moments of fatigue, to get the heart going for increased circulation to the extremities, and loosen tense muscles. All of these can help stabilize the energy field, leading to a clearer head and heart.

How do Yoga sandals help balance the body?

In these colder climates feet spend most of their lives stuffed into shoes, effectively narrowing the person’s stance, thus reducing the balance point and forcing the skeletal structure to compensate for the resulting unsteadiness by compromising the whole body alignment. Yoga sandals help open up the toes and give the wearer a broader platform to stand on. The body becomes more free to walk and stand without needlessly over- or under-compensating. Get off that balance beam and onto open ground!

How do Yoga sandals help the body detoxify?

When activated, the acupressure points located between the toes stimulate the lymphatic system. The double reward of this effect is the drainage of toxins from bodily tissues and the boosting of the immune system by the increase in production of infection stopping white blood cells.

Sandra Sammartino, one of the most well-loved teachers living on the west coast, sells Yoga sandals online. Click here to find out more about buying them.

Testimonials

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SM

“I mistakenly thought my feet were pretty free, with flexible toes after years of yoga practice. That illusion was revealed the moment I tried sliding on a pair of yoga sandals! It took me a week of wearing them to get my toes to open up. It gets smoother in time, but not without a certain amount of quirky sensations coming from the tender inner toe skin and from the secretly immobile baby toes. With all that said, I now consider yoga sandals as part of my health regime.”
JR

“With a broader base to stand on my posture has become even, my spine more aligned, and my stance more grounded.”
WD

“If I feel a cold or flu coming on, I slip my yoga sandals on as a matter of prevention.”
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“They felt awkward at first, but it’s worth it. They are therapeutic.”
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“They’re durable and fun. I like wearing them even in winter, with a pair of toe socks of course.”
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• Matsyasana – Fish pose
• Sarvangasana  – Shoulder Stand pose
• Halasana – Plow pose

They are such a natural combination that it’s common to attend a class and find them making up the basis for the lesson plan.  Here is a yoga routine that uses these three classic poses, their supported (salamba) versions. As with any exercise that focuses on the neck region, please practice due diligence.

Routine to Loosen the Neck and Shoulders

Tadasana – Mountain pose, getting warmed up with the 3 Part Yoga Breath and an inspirational reading.

Salamba Matsyasana – The supports at the knees can be Body Rolling Balls, belts, or other students on either side of wide spread knees.

Balasana – Child pose

Ardha Padmasana – Half Lord of the Fishes (sitting spinal twist)

Interlace fingers over head – drop and relax shoulders

Parivritta Padmasana – Revolved Lotus, a gentle seated twist (both sides), breathe to lengthen the spine

Marjoriasana – Cat pose, make it a vinyasa (flow series)

Adho Mukha Svanasana – Down Dog pose, walk up to hands, grasp elbows then slowly roll up to standing

Tadasana – move from Mountain pose to Energy Sweeps (gentle side to side swinging movements from floor to ceiling)

Balasana – Three Part Yoga Breath focusing on back breathing

Virasana – Hero pose

Apanasana – Reversed Child pose, also known as Knees to Chest pose

Salamba Sarvangasana – Supported Shoulder Stand pose, using a cushion under the tailbone

Salamba Halasana – Supported Plow pose, using a chair for the feet and keeping the cushion under the tailbone

Matsyasana – remove supports

Lying twists – gentle counter movements to the Three Classic Poses

Savasana – Corpse pose, end relaxation with more Three Part Yoga Breath and inspirational reading