Kanishtha Interlocked Fingers

My next mudra exploration assignment is Kanishtha Mudra with interlocked fingers.  I know this mudra the first mudra in Amy Weintraub's Life Force Yoga Chakra Clearing Meditation. So we I worked on it I didn't have a blank slate.  I had some ideas that the mudra was for energizing the root chakra.

I worked with it for 5 minutes in seated meditation here were my stream of conscious thoughts

- Downward energy
- Grounding
- Planted
- Rooted
- Wheat

- Sunflowers

- Mid West
- Bugs
- Dirt
- Leaning Forward
- My arms don't feel comfortable
- Aware of my feeet
- I feel a strong 3 part breath

When I did the other variation of the mudra these were my thoughts

- The mudra naturally wanted to be at my solar plexus  
-My left hand trembled a bit as my right hand remained strong
- The mudra wanted space between my body and my hands.  
- My breath was focused in my belly and it was very deep.  
- I felt like my pranamaya, vijnanamaya and anandamaya koshas were activated.  
- I felt warm sunlight on the front of my body and a gentle rain (maybe that was the washing machine going)
- I felt the sun at my solar plexus and of the 5 elements fire was the most activated because I felt the sun. 
- On an emotional level I was warm and happy.   
- I felt like I was outside on an early summer day completely comfortable and relaxed with the sun on my face and inside of my body 
- I felt at ease and connected between then  outer sun and my inner sun.


What feels the same between these two experiences in yellow imagery and the sun.  The first time I felt warmth, sunlight and fire.  This time I saw wheat and sunflowers.  So the mudra has a warming effect on me.  But this time I felt more earth element properties like bugs and dirt and being planet. Last time I felt the mudra for at the solar plexus.   I was much less verbal and more visceral with this version of the mudra.

VATA BALANCING HATHA CLASS

The yoga class for balancing the vata dosha will be a mindful practice with the emphasis is on alignment, safety and concentration.  The mood of the class will be focused and equanimous.  The morning class will be held in a well lit room that is very clean and clear without visual distractions. My tone of voice will be direct and confident and compassionate.  The students will feel safe and supported in their practice.  There will also be no music to avoid focus being pulled away from the body.  The practice will include slow and graceful movements and the use of props. Poses will generally be held 3 to 5 breaths while some restorative postures will hold much longer. My clothes will be form fitting and close to the body so that the students can understand the muscles and alignment. My key teaching words will be: calm, slow, steady, grounding, strengthening and consistent. I will encourage the students to practice consistently (at least 4 times a week) at the same time.  Eyes will be open throughout the practice with the drishti focusing on specified drishti of the pose.

EDUCATIONAL THEME: BALANCING VATA DOSHA
- Centering and Equanimity

MUDRA AND AFFIRMATION
- Adho Merudanda Mudra with affirmation: “With a deeper sense of centering, I experience perfect equanimity.”

OPENING BREATHING EXERCISES
- Seated slow rhythmic ujjayi with an even ratio of inhalation and exhalation

WARM UPS (slow and steady with calm deep breathing)
- Garbasnana/Balasana/Child’s Pose
- Side Stretch in Child’s Pose
- Cat Cow
- Tiger
- Bird Dog aka Sun Bird
- Downward Facing Dog with gentle movement
- Downward Facing Dog with 2 blocks under the hands
- Regular Downward Facing Dog
- Plank (modified if necessary) with block under chest
- Regular Plank
- Fore Arm Plank (modified if necessary)
- Dolphin (if available)
- Child’s Pose
- Downward Facing Dog to Standing

STANDING ASANAS
- Tadasana
- Slow Sun Salutations – 3 rounds
- Chair Pose with block between the thighs, Chair Pose without Props
- Standing Forward Bend
- Triangle
- Standing Head to Knee
- Stork
- Vrksasana/Tree
- Prasarita Padottanasana/Separate Leg Forward Fold
- Goddess
- Malasana

FLOOR ASANAS
- Belly Savasana to Crocodile to Sphinx
- ½ Locust
- Navasana
- Lion
- Virasana/Vajrasana with Forward Bend (if available)
- Camel
- Janu Sirshana
- Paschimottanasana
- Supported Bridge
- Viparita Karanni or Legs Up the Wall
- Gentle Matsyasana with attention not to strain the neck
- Tadaka Mudra/Supine Ardha Chandrasana
- Pawanmuktasana to Supine Spinal Twist
- Savasana

PRANAYAMA
- Slow rhythmic ujjayi breathing in Savasana without retention

LONG SAVASANA  (10 to 20 minutes)
- With eye pillow, blankets and bolsters if desired
- Possible Guided imagery of being in a warm, womb-like environment or being supported by the earth.

SO HUM MEDITATION (time permitting)
CLOSING
- Repetition of Adho Merudanda Mudra and “with a deeper sense of centering, I experience perfect equanimity”
- Om Shanti, Shanti, Shanti

END OF PRACTICE
- Vatas should finish practice feeling stable, warm and calm with tension released from the lower abdomen. Ideally, their minds and emotions will feel peaceful, steadied and grounded.

KAPHA BALANCING HATHA CLASS

The focus of this morning class is to bring awareness to the senses, dynamism and variety.  We will use upbeat inspirational music such as kirtan. percussion and world music.  The class will be active and warming  to stimulate metabolism and circulation. We will sweat.  My instructions will be clear and consistent.  My key teaching words will be:  stimulating, moving, warming, lightening, energizing, releasing. The room will be bright,  warm and welcoming.  My clothing will be athletic suitable for an active vinyasa style practice.

EDUCATIONAL THEME: BALANCING KAPHA DOSHA

OPENING BREATHING EXERCISES
- Seated repeat the Sounds of the Chakras (lam, vam, ram, ham, yam, om, and silence)

MUDRA AND AFFIRMATION
- Dharma Chakra Mudra: “Integrating all of  the chakra qualities, my vision is manifest as lived reality.”

WARM UPS (slow and steady with calm deep breathing)
- Agni Sara Kriya
- Breath of Joy
- ½ Sun Salutes
- Surya Namaskara A and B with smooth rhythmic breath

STANDING ASANAS  (incorporate deep breath with emphasis on a gentle retention after the exhalation)
- Ardha Chandrasana with Pada Hastasana (Ghosh Lineage)
- Warrior 1 with Ha Breath
- Warrior 2 with Arm Movements
- Flow: Warrior 2, Side Angle, Exalted Warrior
- Flow: Separate Leg Head to Knee from side to side
- Flow: Eagle to Balancing Stick
- Flow: Stork to Dancer
- Tree with Arm Variations
- Tree with leg in Half Lotus
- Tree to Toe Stand
- Horse to Malasana
- Malasana to Crow

FLOOR ASANAS
- Crow
- Makarasana
- Moving Cobra
- ½ Locust, Full Locust, Side Locust
- Belly Navasana with arm and leg movement
- Boat with Arm and Feet Variations
- Camel
- Rabbit or Head Stand
- Moving Bridge
- Viparita Karani
- Plow
- Matsyasana
- Slow Closing Flow: Pawanmuktasana to Supine Thread the Needle to Eagle Leg Supine Spinal Twist – Both Sides
- Jastiasana with Crawling
- Savasana

PRANAYAMA
- Kapalabhati

SAVASANA  (10 to 20 breaths)

CHAKRA VISUALIZATION GUIDED IMAGERY MEDITATION

CLOSING
- Repetition of the Sounds of the Chakras and Affirmation in Dharma Chakra Mudra: “Integrating all the chakra qualities, my vision is manifest as lived reality.”
- Final long deep Om in unision

END OF PRACTICE
- Ideally, Kaphas should finish asana practice feeling invigorated, warm and light.   Their circulation will be energized and their chest and lungs feel more open.  Their mind will be sharp and clear. And the emotional heaviness often associated with kaphas will be released.

PITTA BALANCING HATHA CLASS

The mood of the class is relaxed and meditative. The room is candlelight with the lights dimmed.  The class takes place in the evening after work.  I am wear navy blue flowing loose yoga pants and top. The music is soft and calm.  I have selected a combination of Mantras, New Age, Blues, and Soul. My tone of voice is calm and steady.  My key teaching words are:  Cooling, Relaxing, Surrendering, Forgiving, Gentle, and Diffusive. I encourage the students to practice with eyes closed when possible, internalizing their drishti.  The pace of the class will be steady and slow. As a teacher, I will be aware of the Pitta’s need to turn their practice into a strong workout and let the practice be strong but balanced with cooling asanas and pranayama.

EDUCATIONAL THEME: BALANCING PITTA DOSHA
- This class will work on breathing and effortlessness in the poses. We will focus on summoning lunar energy for non-doing, self-reflection, and surrender.

MUDRA AND AFFIRMATION
- Seated in Easy Pose holding Ida Mudra
- Affirmation aloud or silently: “Bathing in soft moonlight energy, I flow with the rhythms of life more easily”

OPENING BREATHING EXERCISES
- Seated Abdominal Breathing with hands on abdomen to feel the belly rise on the inhale and on the exhale belly fall on the exhale

WARM UPS
- Joint Freeing Series as taught by Mukunda Stiles, 1-7, 16-21

STANDING ASANAS
- Tadasana with setting of an intention
- Standing Uddiyana Bandha
- Moon Salutations - Satyananda Style – 3 rounds with Mantras
- Ardha Chandrasana  (½ Gentle Moon Pose - One hand by the side as other rises to the side)
- Gentle Standing Back bend hands on back
- Uttanasana (Standing Forward Bend grabbing opposite elbows)
- Standing Forward bend Twist (one hand on the ground one hand rises to the sky, opposite knee can bend if necessary)
- Prasarita Padottanasana (Wide legged Forward Bend) - 3 arm variations - hands on Hips, Hands on Floor, Arms overhead
- Parivritta Prasarita Padottansana (Wide Legged Forward Bend Twist)
- Triangle
- Tula Ardha Chandrasana (Balancing ½ Moon with a Block or Against the Wall)
- Parsvottanasana (hands over head or in reverse prayer)
- Vrikshana (Tree Pose)
- Malasana


FLOOR ASANAS
- Apanasana – Single Leg and Double Leg
- Makarasana
- Bhujangasana  – Gentle Movement and then Holding
- Dhanurusana
- Vajrasana/Virasana – with Joint Freeing Series 9-15
- Ekapada Supta Virasana if available
- Shashangasana or Balasana
- Janushirshasana
- Paschimottasasana
- Setubandhasana
- Shoulder stand or Viparita Karani
- Fish
- Supta Badha Konasana  – Gentle Movement and then Holding
- Ardha Matsyendrasana
- Yoga Mudra
- Savasana

PRANAYAMA
- Shitali/Shitkari

GUIDED METTA (LOVING KINDNESS) MEDITATION in SAVASANA WITH RESTORATIVE PROPS  - Time Permitting
- May I be happy
- May I be safe
- May I be at ease
- (continue exchanging “I” for: Guru/Teacher, Dear Friend, Neutral Person, Difficult Person and All Beings Everywhere)

CLOSING
- Seated in Ida Mudra repetition of affirmation: “Bathing in soft moonlight energy, I flow with the rhythms of life more easily”
- Chanting AUM three times

END OF PRACTICE
- At the end of practice Pittas should feel cool, content and calm with tension released from the mid-abdomen. Ideally, their minds and emotions should will be relaxed , clear and at rest.   The natural Pitta tendency  toward feelings of competitiveness and/or irritation will have eased. Optimally, their awareness will have shifted to contemplative and meditative states

Angustha Mudra Experiential - Gesture of the Thumb

My stream of conscious thoughts while  holding Angustha Mudra


Mudra wants to be at the solar plexus or the navel but I like it best at the solar plexus

Jersey Shore

Old Italian Man who used to sit on Newport Avenue and tell me stories about the diving show

I have tears in my eyes

My grandmother's gray hair

The boardwalk 

Why am I so sad

Him in the bathroom

Stain on the sheets

Camels

Southern Tip of Africa

Tall tall sails

Long Beach-Naples Canals at Christmas

Spaghetti

Daki Miao's hair

Walking streets of Paris with Benedikt

Lying on the bed sick in Greece

So many lies

Insight LA on Sunday morning

My right shoulder is hurting

My brother

My brother playing monopoly and throwing up the board


Answer to IYT  Questions about my experience in the Mudra

- The breath is at the chest
- Breath is going into the heart chakra
- What physical systems - respiratory, circulatory, emotional - sadness,
- Elements - air, space, water
- I felt so sad holding this mudra
- I don't know why this man who used to sit on his beach chair on my grandmother's street has effected me so much.  I am still thinking about him 40 years later.  This old italian man who used to tell me about being in the diving shows on the Atlantic City Pier.  Why is that one of the things that has stuck with my most in life?
-  There are so many symbols and images (see above)

How does my experience in the mudra compare to what is written about the mudra in the IYT manual

Core Quality is Listening:

That is very interesting because I had that memory of the man who would tell me stories about the Boardwalk Diving Shows.


Especially Helpful for

a) Receiving Inner Guidance and Expressing it clearly in the world

- This Jersey man is like my rosebud.  What am I trying to unravel.  What am I missing that he is reminding me of.  What is the guidance?  To take a dive?  To enjoy life?  To marry an Italian-American (I did that).

b) Releasing tension from the shoulders, throat and neck
- I experienced pain in the right shoulder during the meditation

c) Aligning Cervical Spine
- I don't know

d) Supporting the health of the thyroid
- I don't know

e) Enhancing Speaking and Singing
- I don't know

Tarjani Mudra

This is what a felt and saw during my meditation using Tarjani Mudra

Index Fingers together
Body feels like leaning forward
Index fingers are moving toward the heart 
They leave the solar plexus

Feel breathing in upper abdomen and chest
Feel some gentle raindrops
Feel the heart beat
Shoulders aren't feeling good today

Feel the color green
Feel green grass
Feel sun and wind
Feel Easter Eggs, bunnies

Feel the earth like an egg
See the cross and the fish

When I wing the elbows out my left hand tremor is activated more
Took them in - oh now it's still going

Still leaning into the future
Awareness of the back of the neck

A many pointed star

Barbell at the shoulder blades

A salty wind at the ocean

A black muscle with a beard

Footprints in the sand

deer, antelope and gazelle

Plains of Africa

A locket

Pushkar in India

The tube that was mailed to me with the art work inside

Figure drawing

Him

This is what the mudra is supposed to do according to Mudras for Healing and Transformation

Tarjani Mudra is for opening the heart.  Tarjani means index finger.  I felt that very strongly.  Most of my imagery is related to the heart chakra.

It is especially helpful for

a) Opening the subtle heart

I felt that with feelings of my old love and Easter (Jesus' resurrection).

b) Releasing constriction in the chest

I felt the constriction in my shoulders. I don't think it was released

c) expanding breath capacity

I noticed that

d) Enhancing enthusiasm which may be helpful with depression

I am unsure

I  noticed the air element as the most dominant but also water in the beginning with the gentle rain.

The mudra activates the circulatory and respiratory systems and I was aware of the breath and my heart beat.

I felt nostalgia in the meditation for the past. A little sadness.  Some disappointment.  But also hope.
I think Easter and all it symbols was the beginning of a spiritual experience.

Thoughts on Conclusion of Anodea Judith's

It is not so much a matter of trying to get somewhere 

as it is removing the blocks 

to seeing that we are already there - Anodea Judith

I did the chakra assessment in Eastern Body, Western Mind.  Here are my results.

I am not sure if I fit into any of the catagories neatly.  But I will explore.

TOP-DOWN SYSTEMS

Excessive Upper Chakras and Deficient Lower Ones

- I definitely have a lot of deficiencies in the lower chakras but I don't have excesses in them I have strengths.  But maybe this could be considered also a TOP-DOWN SYSTEM but a different variation of it.


BOTTOM-UP SYSTEMS

Excessive Lower Chakras and Deficient Upper Ones

- I don't have much deficiency in my upper chakras.  The chakra I have the most excess in is the 3rd.  The chakra I have the most deficiencies is the 2nd, The 1st, 2nd, 3rd, and 4th is definitely where I have the most deficiencies and issues.  The 6 and 7th are where the most strength is.


INSIDE OUT SYSTEMS

Centered in the Middle Chakras

I can't say that I am centered in the middle chakras.  I have activity there but it isn't dominant.


OUTSIDE IN SYSTEMS

Chasm in the center of the body

I don't have this

BALANCED SYSTEM

My system is not balanced.  Most of my issues and defiencies are in 1 though 5 and my strengths are 6 and 7.


FURTHER IDEAS I LIKE IN THE CONCLUSION

"..the archetype of the Self contains he program to become whole, much like a seed contains the program to become a flower." p.438

"Each piece we reclaim unfolds a petal of a chakra.  Some pieces unfold several petals, and bring deep restoration. Each piece allows us to love a fuller and richer life - bringing in deeper meaning about ourselves and the world in which we are embedded." p. 438

"Enlightenment comes in pieces.  It happens a little bit every day. Each time we have even a small insight, we have an expansion of consciousness that can then be applied wherever it is needed." p.442

"Each chakra represents an essential chamber in the temple of the Self. Each one houses an aspect of the sacred and its necessary for wholeness.  The more we clean and properly decorate the temple, the more we count the presence of the divine." p.428

Reflect on the chakra you feel least aware of in your being

My first chakra is always talking to me with knee problems and foot pain.  I am extremely emotional and creative which I place in my 2nd chakra.  I am in love with love in my 4th and my shoulders always hurt and my chest in collapsing in.  I talk to much in my 5th.  I think about my 6th and 7th a lot with yoga, meditation and yoga nidra, but I forget about my 3rd.

I have chosen my 3rd chakra to explore today as the one I am least aware of using Anodea Judith's Book, Eastern Body, Western Mind.In Yoga I will push myself in about anything except my core and my arms.  My core is the weakest part of my body.  So

According to Andoea Judith"the third chakra is located in the softest part of the torso (yes mine is too soft)...The chakra is not full enough to support the upper body.  ,,,It is helpful when developping the will to do exercises such as sit-ups that strengthen the stomach muscles and support this vulnerable part of the torso."  (I know, I know, some day)

BASIC ISSUES OF THE 3rd CHAKRA
- Energy
- Activity
- Autonomy
- Individuation
- Will
- Self-Esteem
- Shame
- Proactivity
- Power


I often notice the more stressed I get at work the more I lose my personality.  People who don't know my don't even know I am funny or can be fun.  I come off as very rigid. But that is not how I see myself or those who know me in other contexts see me.

....We lose our spontaneity and playfulness.  Unable to trust our own basic impulses and needing to constantly monitor what comes from within, the personality becomes divided against itself.  It takes energy to maintain this division, a loss that robs us of our basic vitality and wholeness." p.173

AUTONOMY
"Without autonomy, we cannot get to the heart, for our love comes from need rather than strength..." This rings very true to me in my love relationships.


INVIDUATION
",,,overcoming unconscious habits that allow us to be defined by others."p.173

I have never felt good enough.  I think I never have recovered from being thrown out of the house at 16 because I wanted to be an artist.

"It is about daring to be unique, risking disapproval for the integrity of your own truth." p.173

I feel like I did that and it turned out badly and lately I have been afraid to take big risks.

OBEDIENCE/PUNISHMENT

"We are trained to be obedient" p. 179

I wasn't very obedient as a child and I was spanked and beaten a lot.  My father would tell me that this hurts him more than it hurts me.  (I didn't believe him because it hurt a lot). He told me he was trying to get my attention (I always thought this was a pretty stupid way to get my attention)

"Punishment is used by authority for controlling behavior and robbing us of our free will."

"Punishment can shame or control, deprive or invade.  It can physical or emotional, literal or symbolic." p.194

We can respond to punishment by: complying, rebelling, withdrawing or manipulating.

As a teen I rebelled and withdrawing with drugs. As adult I am withdrawing by numbing myself and manipulating.

SELF_ESTEEM

My self-esteem is so low although I know it shouldn't be.  I have had a lot of accomplishments.

"In the many years of my practice.  I have seldom found much correlation between high seld-esteem and accomplishment." p. 180 (Thank god it's not just me,


PRO_ACTIVITY
I don't think this is one of my problems

POWER
"We have power when we dare to live authentically, when we reach inside ourselves and tell the naked truth."  (I am not there yet.  Still a lot of lies.)


SHAME

"Shame creates a block between the mind and the body that splits one off from the core self."

I was ashamed of being black, mixed, Jewish,  big footed, knock kneed, not fast enough swimmer, so many things''

"We are held in our places within a culture where the personal loss of power is so epidemic that no one hears the cries of loss and outrage." p.190

My father liked to embarrass me in public.

"Shame collapses the third chakra and as a result the whole torso collapses at the middle."

The pain, confusion and shame of being raped at 16 was one of the most crushing things that has happened in my life.  I handled it all by myself.  I told no one.   What a weight to carry for such a young girl, me!'
And thus maybe I am also the ENDURER

ENDURER

"To heal, The Endurer needs to express both the angry and the tender feelings."

I need to overcome these feelings of "helplessness, abandonment, neglect and abuse."

PARENTIFIED CHILD

This was definitely me.  Cooking dinner for my brother and father when my mom was working late.

"Sometimes the situation within a family requires that the child grow up too quickly and take on responsibilities that are beyond the maturity of her age." p. 195

EXCESS

Human Ding - bolstering the ego with accomplishments, engagements, and busy-ness (This is me)

"Such a person will be in constant motion, excitation, and stress that goes with it..."

"Balance between listening to the body's messages and channeling those impulses into productive acivity is the integration we seek."

"..excessive thircd chakras need to relax, sit still and let go of control." p.216


DEFICIENCY

The one a relate to is feeling victimized and depression


GIVE UP BEING SAFE

"The first thing i tell my clients or group members when they wish to develop their third chakra is to give up the attachment to being safe.  This involves giving up wanting everything assured ahead of time and accepting that there might be criticism, challenge, misunderstanding, rejection, or a possibility of failure...,We need to face the fact that the world is not safe" p.216


WORK WITH ANGER
- 3rd chakra anger is an assertive fiery anger which is me
Blocked anger is often a factor in weight gain.  I struggle with my weight.

"I have found that releasing blocked anger often improves metabolism and helps stabilize weight problems, sometimes with little or no change in diet." p.217


CONCLUSION
- Need to build ego strength to work on 3rd chakra
- Develop contact with authentic self
- Raise self-esteem by attacking shame demons
- Vitality
- Ability to laugh at one's self

Reflections on Introductionary Chapter of Eastern Body, Western Mind by Anodea Judith

I have been studying the chakras with intensity the last few years but I haven't read Eastern Body, Western Mind although I was read some other books by Andea Judith.  I worked a lot with Wheels of Light.

Here are my notes and thoughts from the book and what I considered important.



Chakra System mentioned throughout history
- In Vedas
- Upanishads
- Yoga Sutras
- 16th century Indian text Sat-Chakra-NIrupana
-The Serpent Power, Arthur Avalon brought idea to the west

The chakras are said to have a location even though the don't exist in the physical world
These locations will vary from person to person, have the same relationships between them

RAINBOW

I never thought much before of the chakra system as a rainbow.  I think I have focused too much an making them individuals and not a whole.

"The seven colors of the rainbow represent an alternative to our binary black-and-white consciousness, offering us a word of multiple opportunities.  The rainbow expresses the diversity of light as it moves from source to manifestation.  Its seven colors represent seven vibratory modalities of human existence, related to the seven chakras of Indian yogic tradition-energy centers that exist within each one of us." p.2

"Through this dance of transformation, the rainbow becomes the axis muni-the central axis of the world that runs through the vertical core of each of us.  On our journey through life, the chakras are the wheels along the axis that take the vehicle of the Self along our evolutionary quest, along the Rainbow Bridge to reclaim our divine nature once again."

The rainbow is an archetypal symbol
In mythology the rainbow is the sign of  hope
The pot of gold at its end is like the philosopher's stone something we quest to have but may never find

In Norse Mythology the rainbow bridge was a pathway between humans and the gods, the path to
Valhalla

"As we learn to open and heal the chakras within us, we become the Rainbow Bridge-the living link between Heaven and Earth."

ALCHEMY

I think there is much more here to explore about alchemy and the chakras and I would like to work on it one day.

"Passage through the chakras is an alchemical processing of increasing refinement that unites light and shadow, male and female, spirit and matter, all in the crucible of the body and the psyche." p.4

CHAKRAS REPRESENTING PSYCHOLOGY AND ARCHETYPAL ELEMENTS

There are both major and minor chakras

Each major chakra represents a major area of human psychological health and archetypal elements
(1) survival - Earth (solid and dense)
(2) sexuality - Water (formless and fluid)
(3) power - Fire (radiating and transforming)
(4) love - Air (soft and spacious)
(5) communication - Sound (rhythmic pulsation)
(6) intuition - Light (illuminating)
(7) consciousness - Thought (medium of consciousness)

ACTIVATING CHAKRAS

"It is quite common to have a perfectly good program and not know how to activate it ....getting such programs activated is another question entirely.  Activation requires a charge of energy moving through the psychic current of the body." p. 12

The seven chakra vortixes are a combination of the active principles of consciousness and matter

"When we take thoughts and turn them into visualizations, the words, and finally into form, we are encouraged in the process of manifesting.  Only through embodiment can consciousness manifest, This means that the energy current must be run through the body/hardware to activate the necessary programs."

CURRENTS

Current of Liberation
- upward current moving from dense earth to ethereral consciousness
- as we move upward through the chakras we become less restricted
- historically the chakras were considered a path to liberation, where one is freed from the restrictions of the material world

Current of Reception
- horizontal current

Current of Expression
- horizontal current


BLOCKED CHAKRAS

"When a chakra is blocked, reception and expression become distorted." p.16

"... defenses create holding patterns in our musculature that restrict the free flow of energy, even when real threats cease to exist.  This chronic tension is known as body armor.  It effects our posture, breathing, metabolism and our emotional states, as well as our perceptions, interpretations and belief systems."p.17

Any block in  chakra also effects the 4 basic currents

"If we are unable to receive a particular kind of energy (like love or new information), then the chakra atrophies and becomes further limited in its functioning.  If we are unable to express energy, we stagnate and become a closed system." p.17

"it is important to recognize the blocks we carry, find ways to understand their source and meaning, and develop tools to heal them."


UNBLOCKING A CHAKRA
1. Understand the Dynamics of the Specific Chakra
2. Examine the Personal History Related to the Chakra Issue
3. Apply Exercises and Techniques
4. Balance excess and defiency

IMBALANCES
A chakra can be excessive or deficient (character armor).  Both of these are coping strategies to deal with stress, trauma and unpleasant circumstances. To strengthen a chakra you may to strengthen the one below it to give it support

CHARACTER ARMOR
Character armor are coping strategies that you see in posture and tissues of the body

Our ways of coping get hard wired

RIGHTS
Seven Chakra Rights
1. To be here
"The right to have underlies the ability to contain, hold, keep and manifest- all aspects of a healthy first chakra."
2. To feel
"Feeling is the way we obstain important information about our well-being. .. If we can not feel it is very difficult to know what we want. .. OUr right to enjoy healthy sexuality is intimately connected with our right to feel."
3. To act

"When the right to act is restricted, will and spontaneity go with it and our vitality decreases."  It is also the right to be free

4, To love
Right to love and be loved "As the central chakra in a system of seven, the right to love is harmed when any of the other rights are lost or damaged."

5. To speak
The right to speak and hear the truth

6. To see

7. To know
The right to accurate indormation, the right to truth, the right to knowledge and the right to simply know what's going on

SEVEN IDENTITIES
1. Physical Identity

2. Emotional Identity
job is self gratification

3. Ego Identity
says I am what I do
inner executive that executes our intentions

4. Social Identity
persona

5. Creative Identity
the commitments we make

6. Archetypal Identity
transforming the individual I into something transpersonal

7. Universal Identity
achievement of universal identity and breaking with smaller identities


DEMONS OF THE CHAKRAS
1. Fear
2. Guilt
3. Shame
4. Grief
5. Lies
6. Illusion
7. Attachment

ADULT DEVELOPMENT

1. First Issue to solve is survival
2. sexual relationships. Satisfaction of emotional needs. Unconscious Patterns from the Shadow- misunderstandings, blaming and emotional turmoil
3, Individuation process
4.True empathy and altruism
5. Creative and Personal Expression
6. Reflection and study of patterns  through exploration of mythology, religion and philosphy
7. Wisdom and Spiritual Understanding

FINAL THOUGHTS
"Linking specific symptoms to specific chakras is not enough,,,,What is important is to first understand the complete system and then to examine each person as a whole, using reason, intelligence, competence, and compassion.  Only then will the assessment be complete."

HEALING THE HEART WITH PRANA - PRANA VIDYA EXERCISES

"Prana Vidya is an advanced yogic practice distilled from the classical traditions and developed in the Satyananda Yoga system. It involves a deep exploration of prana,the life force,and develops the ability to channel this under-lying principles of existence.Not only does the practice allow access to subtle levels of consciousness,but it is also an effective healing method."

I worked on these exercises for the IYT Yoga Therapy Internship with Lisa, a yoga teacher, before her class yesterday.

I am not sure where Joseph and Lilian Le Page got these exercises from.  I don't know if they developed them from practices at Kripalu, from the Bihar School or put them together themselves.

I have used some of them in yoga therapy sessions and therapeutic classes but this is the first time I have used them together as a system.

Lisa is an advanced practitioner of yoga with a strong pranayama practice. It took us about an hour to and 15 minutes go through these exercises.  I checked in with her between each one.

PRANA VIDYA WARM UP EXERCISES - GROUP 1: WHOLE BODY BREATHING
a) Full Body Breathing (Balloon Breathing) Feel the whole body gently expand on the inhalation like a soft balloon, as if breathing through every pore. On the exhalation, soften the body back in toward its center.

b) Body-Part Breathing
Take the breath to specific body parts and expand each one separately, as in Balloon Breathing.

c) Psychic Heart Breath
Inhale through the psychic heart on the right side of the chest and expand the whole body as in Balloon Breathing, or direct the energy to a particular part of the body as in Body-Part Breathing.

d) Third Eye Breathing
Inhale through the third eye (ajña chakra) at the center of the forehead and expand
the whole body as in Balloon Breathing, or direct the energy to a particular part of the
body as in Body-Part Breathing. Be careful not to tense or strain the head, neck, or
eyes in any way. This breath is subtle and unforced. If any strain or headache occurs,
return to the previous breathing techniques.

e) Third Eye to Heart Breathing
Bring prana from ajña to anahata on the inhalation and from anahata to the affected
body part on the exhalation. You may also bring prana from ajña to the healing hand,
and from the healing hand to the affected body part on yourself or another.

f) Third Eye Activation Breathing
Inhale through the third eye at the center of the forehead and expand the whole body
as in Balloon Breathing, carrying the breath and prana out into the whole body or into a
specific body part. On the exhalation, draw the breath back into the third eye, charging
it with energy.

g) Cell Breathing
Breathe in through the center of the cells. Feel as if the breath originates from the very center of each cell of the body. On the exhalation, rest the breath back into the center of the cell.


Lisa very relaxed through the Whole Body Breathing Exercises and was able to easily do each of the exercises in this set.

PRANA VIDYA WARM EXERCISES - GROUP 2: BREATHING INTO THE PLANES OF THE BODY

a) Side to Side
Divide the body down the middle from left to right. Practice any of the Whole Body
Breathing techniques on just the right side of the body. Notice the feelings and sensations on this side of the body. Notice any colors that appear with the breath and energy. Now, change your focus to the left side of the body and experience sensations and color there. Compare the two sides of
the body.

Lisa said she couldn't verbally explain the differences between the sides of the body but she definitely felt them.  She didn't see strong colors but she may have accessed a pinkish/red on the right and a yellow on the left.

b) Front to Back
Like Side to Side, but divide the body between front and back.

She felt very centered on the front.  On the back she felt more sensations than she said she is usually aware of.

c) Top to Bottom
Like Side to Side, but divide the body between top and bottom.

Because she was sitting down she decided to divide the body at the waist. She says she feels much more comfort and connection to the upper part of the body than the lower. The upper chakras is where she says she lives in and she would like to develop the lower chakras especially the 2nd chakra. She said she did feel breathing in the sacrum.

d) Alternate Nostril Body Breathing
Inhale up through the left side of the body through the left toes, the left fingers and palm, and left nostril. Notice the color of the breath and energy as it ascends up the left side of the body. Take the body feeling over to the right side of the body and exhale down through the right nostril, right
hand and palm, and sole of the right foot. Notice the color of the breath and energy on the exhalation. Continue breathing from side to side. You may also include a natural retention of the breath at the top of the inhalation and a natural suspension of the breath at the end of the exhalation.

She saw a spiral in the form of a yellowish green coil coiling around the body. She liked this practice very much.

e) Front to Back Body Breathing (Microcosmic Orbit)
Inhale up from the pelvic floor to the crown of the head. Notice the color of the breath and energy as it ascends up the front of the body. Exhale down the back of the body, taking energy into the pelvic floor and charging this area with prana. Notice the sensation and color of the prana as it descends down the spine. On the next inhalation, continue the cycle back up the front of the body. You may also include a natural retention of the breath at the top of the inhalation and a natural suspension of
the breath at the end of the exhalation.

She found this practice very relaxing

PRANA VIDYA WARM UP EXERCISES - GROUP 3: AWARENESS OF THE FIVE PRANAVAYUS

a) Prana – upward movement of energy on the inhalation; focus in the chest.

b) Apana – downward movement of energy on the exhalation; focus in the pelvis.

c) Samana – outward movement from the abdomen on the inhalation and inward movement toward the center of the abdomen on the exhalation; focus from the navel to the solar plexus.

d) Udana – circular movement of energy in the throat and head; focus in the throat.

e) Vyana – brings prana from the core to the extremities; focus in the arms and legs.

f) Pranavayu Chaitanya – visualize all the vayus as synchronously flowing waves of light particles.

g) Prana and Apana Meet at Samana – sense the meeting of prana and apana at the center of the body.

Lisa was comfortable with all these practices.  I checked in with her with each vayu asking her if she had found it and when she said yes I gave her another minute to experience it, She that Prana and Apana meet at Samana was similar to a Tibetan practice she had learned years ago with some variations that she explained to me.

PRANA VIDYA EXERCISES GROUP 4. HEALING THE HEART WITH PRANA

a) Complete Warm Ups 1 to 3

b) Draw the breath into your heart center on the inhalation, and on the exhalation, take
the breath down into the palms, which are turned upward. As the prana fills the
hands, allow them to float slowly up into the air. You may begin the movement
consciously, but then you will find that by relaxing deeply, the hands will begin to rise
on their own.


c) Allow the hands to rise up toward your own heart and sense the pulsating cushion of
energy around your heart. Allow the hands to rest on this cushion of energy and sense
the nurturing and recharging of your own heart.

d) Now, slowly allow your right hand to turn toward your partner’s heart and come to a
place resting on their chest. The left hand can descend back onto your knee or lap.
Each partner can place the other’s hand in the correct position over the energetic
heart, which is on the right side of the chest. Exchange prana by inhaling through
your own heart and exhaling down through your arm and hand into your partner’s
heart. Synchronize the breath and sense the experience of giving and receiving
prana evenly and equally. Continue this for 5-10 breaths.

e) Release the hands in slow motion and come back to sitting with both hands resting
upward on the knees or in the lap, continuing with the whole body breath.

f) Bring the hands in anjali mudra in front of the heart and chant the sound of OM
together. Open the eyes and bow to your partner.


We both really enjoyed this last set up exercises and we felt the breath moving through are hands to each others hearts and syncing up the breath.  Lisa was so interested in the exercises she asked me for a copy of the practice.  

My main questions would be was it ok that I stopped between each one and checked in.  I didn't have her open her eyes I just checked in.  I think it was necessary in order to do the assignment and also to make sure the partner is there with you and not lost.  I would love more feedback about that.  I would like to do this group of exercises some more.  I may record them for myself so I can attempt to practice on myself.

I am very interested in prana, pranayama and prana vidya.  I would like to get more mastery of these practices.  When I am done with IYT I will take the pranayama and meditation training with the Yoga Academy of North America she I can get a better understand of all of this work that excites me very much. I am also excited to see what Module 7 will be like in August.

Guided Imagery for Kidney Dialysis

for Dee, my beloved Cousin

(the ending of this guided imagery is inspired by Meditation on Taking Medicine Within, by Stephen Levine, p.172-173)

Find yourself relaxed either seated, reclined or lying down

Use any blankets or cushions that will help you increase the experience of relaxation

Relax your hands and body

Get into whatever available position makes you the most comfortable

Eyes closed if that feels appropriate

Otherwise eyes open with a soft gaze

Begin to watch the breath

Don't try to change anything

See where the breath is at this very moment

(long pause)

Now, when you inhale let the belly rise

And when you exhale let the belly fall

Inhaling the belly rises

Exhaling the belly falls

Continue breathing is this manner
(long pause)

Completely relax your body from head to toe

Relax your head, relax your shoulders, back, arms, buttock, legs, feet

Relax all organs, muscles, bones, cells, and nerves

Everything is completely relaxed

When you inhale - inhale positivity, goodness, happiness, joy and serenity

When you exhale, exhale: negativity, anger, anxiety, stress and tension

Feel yourself more and more relaxed -

Any thoughts coming in your mind acknowledge them and let it go

And as you are in the physical body in the process of getting dialysis,

Take the imagination to a different place,

See yourself in a nature, perhaps beautiful garden or maybe in a more naturalistic landscape. See yourself in a beautiful setting that you find yourself to be nurturing and healing.

See it there.....Investigate your surroundings.....See it clearly as if you were watching a movie.........

And in this place visualize a yourself holding a seed in your hand.

See this seed as type of embryo

This seed embryo is surrounded by tissue that contains rich nutrients, including carbohydrates and proteins.

This seed has its own unique formula to use to one day reach its own potentional

The embryo and nutritive tissue are both surrounded by the seed's shell, which protects the seed until the time is right for it to sprout, germinate and grow.

This seed has been waiting for the right time to start growing and the time is now.

Find the perfect space to plant the seed in the ground in your landscape.  Perhaps use a small shovel to get the seed in the earth at the perfect depth. You will know intuitively how far to plant it. So don't worry

Pat down the earth on top of the seed to protect it and water it with the perfect amount of healing water.  You will know how much.

Visualize  the seed's coat absorbing water, which triggers the process of germination.

Give the seed some time to germinate (pause)

Some time has passed and the seed's coat has bursts open.

The seeds has received the perfect amount of water and light in order to germinate.

Watch inside the ground and see the first piece of the tree to emerge from the seed, it is actually an early root.

Visualize as the root grows down from the seed, looking for minerals and more water.

Now look on the ground itself and see a sprout emerge from the top of the seed, reaching for the sunlight above through the surface of the ground.

The sprout has poked its head above the ground,  See it clearly looking at the sku

It now begins to develop early leaves

This is a seedling tree, and it is very fragile.

Watch how the universe protects its seedling

Watch as the seedling  becomes a sapling and now a young tree.

The roots of the tree below the surface of the earth are spreading rapidly now, and the taller the tree becomes, the wider the roots spread.

Now much time has past and the sapling has become a tall majestic tree............. see the tree.  The roots...........the branches............the crown of leaves............See it thriving wherever it is planted.............What time of day is it.......What is the temperature..............Now follow one of the roots of the tree and see it connected see it connected to the earth from which it gets its health, its nutrients, its water

Now bring awareness to your arm, the arm that is connected to the dialysis machine, follow your arm that is connected to the dialysis machine and know that your arm is also getting its health and nutrients

The roots connection to the earth allows it to survive and thrive
Just as your connection to the dialysis machine allows you to survive and thrive

Know that we are all connected in some way either even though it is not always as obvious as to a dialysis machine

We all need help to thrive

Take a moment to mentally look at the dialysis machine. No need to open your eyes.

Take a moment to investigate if the dialysis machine is regarded wholeheartedly as a medium of healing

Notice is there a shame or feeling a failure that is connected to being on dialysis

Now focus on the healing potential of dialysis

See the dialysis for its  healing potential

Let the body be open to receive the healing that dialysis has to offer

Sense this treatment's potential to enter into the kidneys  and bring equanimity and balance there

Listen to the dialysis machine.  Does it have something to say?  What is its tone of voice?  Is there any sense of helplessness in your relationship with dialysis?  Just notice it without judgment.

Now, meet with mercy and awareness any resistance you have had in the past to being on dialysis and meet this past resistence with love, kindness and gratitude

Thank the dialysis machine for whatever healing it may have to offer and acknowledge your connection to the machine

Receive the dialysis as a blessing

Find an image which opens you to the healing in your dialysis, maybe it is the roots of the tree getting nutrients from the soil, maybe it is another image  (long pause)

Use this image to see dialysis as a gift from a beloved friend or great teacher or a gift from God

Let the healing in.  Absorb it.  Be open to healing.

Allow the loving kindness to combine with the treatment that directs in all the healing to the kidneys

Allow the dialysis to be draw in, with mercy and awareness

Let toxins leave the body also with mercy and love

Feel the dialysis dissolving the any resistance, dispelling the tension and difficulty around illness

Feel healing entering directly.  Feel it melting disease and illness and let the disease and illness leave the body

Let the dialysis aid you in your healing

Be open to the healing properties of dialysis

And now bring awareness to the tree

And perhaps lean it against or sit in shade of the branches

Know that we are all connected either physical or emotional

Being connected is what what makes life beautiful

Take as much time as you want to sit under your true

and when you are ready open your eyes

Guided Imagery for Gout

Lie down on your back and relax the body .
Use any blankets or cushions that will help you increase the experience of relaxation
Relax your hands and body with the palms facing up or down, whatever is the most comfortable
Eyes closed if that feels appropriate
Otherwise eyes open with a soft gaze
Slowly inhale and exhale through the nose if possible
Begin to watch the breath
Don't try to change anything
See where the breath is at this very moment
(long pause)
Now, when you inhale let the belly rise
And when you exhale let the belly fall
Inhaling the belly rises
Exhaling the belly falls
Continue breathing is this manner
(long pause)
Completely relax your body from head to toe
Relax your head, relax your shoulders, back, arms, buttock, legs, feet
Relax all organs, muscles, bones, cells, and nerves
Everything is completely relaxed
When you inhale - inhale positivity, goodness, happiness, joy and serenity
When you exhale, exhale: negativity, anger, anxiety, stress and tension

Feel yourself more and more relaxed -

Any thoughts coming in your mind acknowledge them and let it go
Let the universe take care of you
Completely relax your body from head to toe
Let yourself be cradled by the universal mother

Now, imagine that you were walking along a beautiful body of water.........Maybe it's a lake, river, or ocean.  Perhaps it is somewhere you been before in reality or your dreams.. maybe it a place that you are seeing now for the very first time...........Take a look at the scenery around you.........What does it look like?........What is the weather like? ...........Be aware of the temperature.....What time of day is it?

Feel the air on your skin..........What are you wearing?.........Take a deep breath and become aware of any sounds......Are there birds?.......Can you hear the water?......Are there any waves?....... How are you feeling? ....As you investigate the body ask yourself how do your feet feel........Are they at ease... Are they tense.....Is there any pain?...If there is any tension can you relax the feet?........Can you feel the feet relaxed and at ease in this imagined place?........Follow the water's edge? How do you feel as you walk along the water's edge?

.........Is it easy or difficult to walk here?.... Go where the path along the water's edge takes you.....And after awhile you come to a place where you can sit and rest..........Be aware of how you feel.......And gradually take off any shoes or socks you are wearing and gently put your feet in water.........

What is the temperature?........How do you toes feel as they are submerged in the water? ........  How about your ankles? ........What about your heels?..........How are you feeling now with your feet covered with beautiful healing water...........Allow your feet to move easily within the transformative water.......let go of any holding......Visualize your feet as one with the water..........

there is no separation between your feet and the water..........your feet are the water and the water is your feet......they both move together ease and grace........flowing, open, moving easily... Visualize yourself opening, flowing and moving easily.....Visualize the healing water entering the body from the tips of the toes, through the feet to the heels, up the calves, to the thighs, through the pelvis, abdomen, back, and chest up. Up towards the head and sideways through the arms... Visualize the whole body opening, flowing, with ease of movement. Visualize each joint of the body from the big toe, through the toes, ankles, knees, hips, elbows, shoulders and neck being lubricated, flowing, opening and healing.

Perhaps now your whole body is in the water... Perhaps just your feet are there......what ever position you are in feel open, flowing, and healed.  Rest here for some time in deep relaxation (long pause)....

Now slowly take your feet or your body out of the water.... Come back to the water's edge.....Dry yourself off and put back on your shoes and socks if you have them and begin walking again on the water's edge....How are you feeling now as you walk along the water's edge....Become aware of the weather, the scenery, the sights, and the direction you take. Just allow the imagery to come and go whenever you want to go,,,, (long pause)  Now when it is right for you, let go of the images...Be aware once more of the room around you....Begin to move your fingers and toes,  as you gently bring your attention back to the room take some time to blink your eyes open.

NAMASTE

Meditations for Agitation

Alternate Nostril Breathing

Meditation on Body Sensations, Sharon Salzberg Real Happiness, p, 92

Meditation on Seeing the Good Within, Sharon Salzberg, Real Happiness, p.161

Walking Meditation

6 Healing Sounds - Mantak Chia

Inner Smile Meditation - Mantak Chia

Mindfulness

Om Chanting

So Hum Chanting

Using a Mantra on the Outbreath, Stearns and Stearns, Yoga for Anxiety, p.115
Coherent Breathing

Extending the Exhale

Belly Breathing

Rigorous Shaking Movement, Stearns and Stearns, Yoga for Anxiety, p.110

Breath Retention

Chandra Bheda

Alternate Nostril Breathing

Sheetali and Sheetkari

Calmness Sadhana - Rasa Yoga, Peter Marchand

Mindfulness for Anxiety, Stearns and Stearns, Yoga for Anxiety, p,184

Mindfulness Practices for Anxiety and Panic, Jon Kabat-Zinn, Full Catastrophe Living, pps. 441-451
Stair Step Breathing

Guided Imagery

Bhavana

Yoga Nidra

Meditation on Breathing, Sharon Salzberg, Real Happiness, p.46

Meditation in Hearing, Sharon Salzberg, Real Happiness, p,51

Body Scan

Walking Meditation

Meditation on Thinking, Sharon Salzberg, Real Happiness, p,125

Meditation Technques for Insomnia

Yoga Nidra without Externalization

Chandra Bheda in Savasana

Alternate Nostril Breathing in Savasana

Diaphragmatic Breathing in Shavasana, Overcoming Insomnia, p.131

Visualization with Breath Control, Overcoming Insomnia, p. 136-7

Coherent Breathing, The Healing Power of the Breath, p.17

Om Chanting

So Hum Chanting

Meditation on Letting go of Thoughts, Sharon Salzberg, Real Happiness,

Stress Into Relaxation or Sleep, Mantak Chia, Emotional Wisdom,  p.149

Meditation Techniques for Inability to Concentrate

Meditation on Letting go of Thoughts, Sharon Salzberg, p.54

Meditation on Thinking, Real Happiness, Sharon Salzberg, p.125

Meditation on Quieting the Inner Critic, Real Happiness Sharon Salzberg, p. 163

Experiencing Contemplation (Dharana) Through Tradaka, or Gazing, Nischal Devi, Secret Power of Yoga, p.257-258

Walking Meditation

Calmness Sadhana - Rasa Yoga - Peter Marchand

Yantra Making

Body Scan

Om Chanting

So Hum Chanting

Noticing the Breath, Culen and Pons The Mindfulness Based Emotional Balance Workbook, p.39-40