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."

Throat Chakra Painting

I did a Chakra body map exercise with Art 4 People and one of the weakest images I made was for the throat chakra.  My task was to develop the weakest and strongest images from the exercise into a painting.  

This painting is about 24" by 24".  The most important parts of the face in the center to me are the lips and the ears.  The lips are closed (I talk too much) and the ears should be open to listen.  If I were to title this painting it would be called 

"I AM LISTENING"

Each petal has a word connecting to the throat chakra: listening, speaking, expression, saying yes etc. This painting also seems to be influenced by the work I did on the Hero-ine's journey painting. I used the traditional number of 16 petals, the traditional color blue and the crescent moon symbol.

This is a piece last month in my sketchbook about the throat chakra.  I couldn't have made the painting above without this piece.  It's where I found the colors and the lengths of the petals. I may add the Sanskrit bija mantra Hum to the painting above.  I am not sure.  I'd like to do all seven chakras but it takes a lot of time.

I really love the way the throar chakra painting came out.  I like putting myself as the face of the painting.  I like to be in my paintings right now since in my day time job as a decorator my job is to be invisible.

Drawing and Painting the Root Chakra

 

I finished a painting on the root chakra this weekend.  It comes out of an intuitive drawing exercise at Art 4 All People and a bunch of my own sketches.

 

 Traditionally the root chakra has 4 petals so I have been playing with this.

 

 

 The color of the chakra is red and the downward pointing triangle is one of the psychic symbols.

 I am attracted to the tree with roots as my personal symbol of this chakra.

 The final painting also has a yellow square another symbol of the chakra.  I wrote the words: security, Stability, safety and Grounding on the painting.  I may paint it again when I have more time.

Yoga Nidra - Eyebrow Center - Forgiveness

INTERNALIZATION

Rub your hands together vigorously until you feel a heat and warmth generating between them. Close your eyes and cup your palms over them. Bathe your eyes in complete darkness.

Rub your temples

Draw lines from your temples to your third eye

Take several slow and steady breaths into the calm… let your hands drop and rest by your side
The Agnya chakra is also referred to as “the third eye.” When energized, this chakra allows you to achieve the thoughtless awareness, or mental silence, that is so essential to rejuvenating meditation
Imagine a ball of swirling indigo light in the middle of your forehead. In this ball is everything you’ve ever seen. Everything you have watched, everything you have read, everything you have witnessed lives here Visualize a deep-indigo luminous chakra spinning slowly at the centre of your forehead

Imagine indigo light from the chakra filling up your head

Now visualize a beam of indigo light shooting down from the chakra to the lower five chakras –

Tense and release

Vishuddha, anahata, manipura, swadhishthana and mooladhara chakras

Imagine the indigo light filling up your entire body with a radiant energy…

Let an image of yourself rise in your mind’s eye. See yourself as you truly are, as a pulsing, vibrating hunk of pure potential. See the cosmos in your eyes, the stardust on your skin, the rhythms of nature in your heart’s beat… See only the beauty in you.

And when it happens that your mind would like to show you your flaws, to show you your failures and shortcomings (and it will), guide yourself back from that place to only contemplate your light, your innate goodness, your spirit…

Teach yourself to see your own light in the same way that you teach yourself a yoga pose. Focus and

Practice. What you think about yourself, you become. Practice holding a vision of love.

Feel all points of contac between the body and the floor . . .

Now bring the feeling of inner relaxation in the whole body

Become aware of the body and attempt to become completely still

Understand the importance of complete stillness

Become aware of the body from the top of the head to the tip of the toes

The sixth chakra is the chakra of forgiveness and compassion. Forgiveness is the power to let go of anger, hatred and resentment and to discover, in humility, the nobility and generosity of the Spirit. It is the one that dissolves all our conditionings, ego, habits, false ideas of racialism, and all our misidentifications. It is the narrow gate which opens the way for our consciousness to ascend to its final destination

DEEP BREATHE IN EXHALE Forgiveness

It is through this chakra that you learn to forgive yourself and others for human shortcomings.

Forgiveness is a gift to yourself. It frees you from the past, past experiences, and past relationships. It allows you to live in the present time. When you forgive yourself and forgive others, you are indeed free.
.
Listen in all directions for sounds

SANKALPA
 (as usual) If you don't have a sankalpa simply say:

I forgive myself and I forgive others

BREATH AWARENESS

Bring your awareness to the breath

Gradually bring the awareness to the eyebrow center

Imagine that you are breathing through the eyebrow center and the breath moves in and out from the forehead

Imagine the breath moves from the forehead to a point in the back of  head moving through the ajna chakra

MANTRA WORK WITH OM

Mentally repeat the mantra of
OM (pronounced AUM).  One chant of OM (AUM) Mantra should last for the entire exhalation.

Its a long “Oh”, followed by a semi long “Mmmm” during each exhalation.  Once all the air has been expelled, inhale fully again and begin to chant the mantra once more.

Visualize the OM sound coming from a point in the middle of the forehead just above the eyebrows and emanating throughout your entire body.

OPPOSITES

Open Minded – Closed Minded
Forgiving – Not Forgiving

VISULIZATIONS

Turn you inner gaze up to the space between, above, and behind your brows, what you see there will reveal to you an inner world at work, toiling to create your reality. What images live there? What stories churn? The world is full of distractions, and they will pull you in every direction if you let them. At this level, you must stay close to yourself. You must hold a vision the way you would your lover’s heart—carefully, diligently, sweetly. Find a quiet and still space, free from all forms of digital.

Say to yourself
I Forgive myself for
1) not understanding
2) for making mistakes
3) for causing pain to myself or anyone else
4) for not acting the way I should have acted

- even if the mind is resisting forgiving yourself – forgive yourself
- let of of all thoughts that distract you
- let go of all thoughts of blame
- when the mind wanders to unwholesomely bring it back
- redirect to forgiving yourself
- sit with a feeling of loving accept ace

See the person you need to forgive in your minds eye and forgive them
- don’t get involved with a story, that
I forgive you for
1) not understanding
2) for making mistakes
3) for causing pain to myself and anyone else
4)for not acting the way I should have acted

Now hear that person forgiving you for
Look into their eyes and hear them say

“I forgive you for. . .”

1) not understanding
2) for making mistakes
3) for causing pain to myself and anyone else
4)for not acting the way you should have acted

LASTLY
FORGIVE everyone and everybody, all of the time


RAPID IMAGERY VISUALUZATIONS (SYMBOLS OF FORGIVENESS)

Daffodil
Dove in flight
Olive branch
Friends smile
Hearty Laugh
White  lotus
Crescent Moon

SANKALPA
(as usual)

EXTERNALIZATION

(as usual)


Often you need to forgive yourself for putting up with painful experiences and not loving yourself enough to move away from those experiences. So love yourself, forgive yourself, forgive others and be in the moment. See the old bitterness and the old pain just roll off your shoulders as you let go, and the doors of your heart open wide. When you come from a space of love you are always safe. Forgive everyone. Forgive yourself. Forgive all past experiences. You are free.

...............

Listen in all directions for sounds . . .

Chakra Series - Yin Yoga for the Throat Chakra - Vishuddhi

STANDING FORWARD FOLD HANDS BEHIND THE NECK
The sanskrit name for the throat chakra is Vishuddha. “Visuddha/Visuddhi” is derived from the sanskrit word “shuddhi” which means to purify. The throat chakra is related to purification, communication and self-expression.

Breathwork: Ujjayi

Neck Release - PART 1 - No hands

 It is where we communicate our truth to the world.  Here we give our voice, music or sound and also hear what the world has to reply.  This chakra opens us to higher wisdom and is considered to be the center of dreams.

PART TWO - With Hands
The physical location of the chakra is at the throat.  The related organs are the laryngeal nerve plexus, vocal cords, mouth, throat, ears, thyroid and parathyroid glands.

Benefits: All the nerves connecting the different organs and limbs of the body pass through the neck. Therefore, the muscles of the neck and shoulders accumulate tension, especially after prolonged work at desk.  These asans release tension, heaviness and stiffness in the head, neck and shoulder region.

Contra-indications: These neck moves should not be performed by elderly people and those uffering from low blood pressure, high blood pressure, vertigo or extremem cervical spondylosis.  Expert advice should be sought for any of these problems.  Cervical spondylosis patients should strictly avoid forward bending of the neck.

Forward Bend Sitting on the heels
 According to Hindu tradition, this chakra is described as having a "white color" with sixteen "purple" or "smoke-colored petals". Within the symbol is a sky-blue downward pointing triangle containing a circular white region like the full moon. This represents the element of akashi or "aether".  Downward triangle is the sacred feminine or the yoni. The moon encompasses psychic energy, clairvoyance and communication without words

Benefits: Stretches and strengthens the back muscles and separated the individual vertebrae from each other, releasing pressures on the discs. Often nerve connections emantating from the spinal cord are squeezed by these discs, gicing rise to various forms of backaches.  It regulates the functioning of the adrenal glands, tones the pelvic meuscles and the sciatic nerves and is benefical for both the male and female reproductive organs.Regular practice relieves constipation.

Contraindications: Not be performed by people with very high blood pressure, slipped disc or those who suffer for vertigo.

Breathwork: Count down from 16 as a group

Thread the Needle - Twisting Child's Pose
The bija mantra (seed sound) is the syllable हं haṃ, and is written in white upon the chakra.

Benefits: Gently compresses the muscles of your upper chest. Opens the upper and outer muscles of your shoulder.. Detoxifies and calms your body with the slight twist. Sends fresh blood to your upper extremities.

Contraindications: Avoid if you have any serious shoulder or neck injuries. Anyone with back or hip conditions should take care not to overdo the twist

Symbolism: Turning to the archetypal meaning of the thread, it symbolizes the agent that links all states of being to one another. Threading a needle is the symbol of passing through the center, the target, the gateway.  Also mending something as opposed to throwing it out 

Breathwork: Inhaling and Exhaling Ham

Upward Plank
A ruling deity of the chakra is Sadashiva, who has 5 faces and 10 arms.   He holds a trident, chisel, sword, vajra, fire, a great snake, a bell, a goad, and a noose, and is makes the gesture of dispelling fear. He is clad in a tiger skin. The right half of his body is a white Shiva, and the left half of the body is a golden Shakti. Reminding us to blend the masculine and feminine within us.  Softness in strength and strength in softness. In yoga, flexibility and power together.

Benefits: Strengthens the shoulders, thighs and wrists, and tones the lumbar region of the spine and the Achilles tendons.

Symbolism: To see a wooden plank indicates something that is in need of repair or that you need to maximize your resources and make something out of seemingly nothing.

Breathwork: Ujjayi

Flapping Fish
The ruling goddess is Sakini Shakti who  represents mastery over the elements and the psychic realm. She is shining white, seated on a red lotus, and with five faces, three eyes each, and four-armed, with a bow and arrow, noose, and goad.

Benefits: Stretches the spine, shoulders, and hips. Massages the abdominal organs. Relieves lower backache, neck pain, and sciatica. Helps relieve stress. Improves digestion. Especially good in the second trimester of pregnancy for strengthening the lower back. Therapeutic for carpal tunnel syndrome

Visualization: Visualize a candle flame. Now visualize that flame  in your solar plexus down to your navel and up again through the trunk of your body.

Symbolism: A last burst of energy before you give up

Cobra
The element associated with the chakra is ether which is represented in the full moon in the yantra. According to ancient and medieval science, aether (Greek: αἰθήρ aithēr), also spelled æther or ether, also called quintessence, is the material that fills the region of the universe above the terrestrial sphere.

Benefits: Improves and deepens breathing.  Helps remove backaches and keeps the spine supple.  Tones ovaries and uterus and helps with menstrual and other gynecological disorders.  Stimulates the appetite, alleviates constipation and is beneficial for the abdominal organs, especially the liver and the kidneys

Contra-indications: People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practice this asana with guidance.


Symbolismi: In India, both Hindus and Buddhists have special reverence for the cobra. Hindus believe in the immortality of the snake due to the shedding of its skin, and a snake eating its tail is a Hindu symbol of eternity. It also may represent the sacred feminine, protectiveness, intuitiveness, wisdom, strength, unpredictability, a defensive nature or even evil. 

Sphinx/Seal Pose
Meditation upon this chakra is said to bring about the following siddhis or occult powers: vision of the three periods, past, present and future; freedom from disease and old age; destruction of dangers; and the ability to move the three worlds

Benefits:  Deep compression and stimulation of sacral lumbar arch. Stimulates the door of lide. Tones the spine. In Seal stomache gets a great stretch.

Contra-indications: Bad back or tight sacrum problems. Pregnant use bolsters and don't put belly on floor

Breathwork: Ujjayi


Symbolism:Sphinx - Power, Watching Over. Seal - Being Comfortable in your own skin

Camel
In its most abstract form, the throat chakra is associated with higher discrimination, and is associated with creativity and self-expression.

Benefits: Deeply arches the sacral/lumbar spine and opens the top of the things.  Opens the ankles.  Stretches hip flexors and opens the shoulders.  Great for dropping shoulder or hunched backs

Contra-indications:  Those with weak backs should do gentle variation.  If you have neck issues don't drop the head back keep chin to chest.

Symbolism:Endurance.Transport. Protection. Survival. Conservation. Journeying. Stamina.

Cat Cow on Hands and Knees

Tiger Pose
Vishuddha is often associated with the thyroid gland in the human endocrine system. This gland is in the neck, and produces hormones essential for growth and maturation. Excessive stress, namely fear and fear from speaking out, affect the throat chakra and thyroid problems may occur.
Symbolism: The tiger puts a special emphasis on raw feelings and emotions. The tiger symbolizes primal instincts, unpredictability, and ability to trust yourself. By affinity with the tiger  , you may enjoy dealing with life matters spontaneously, trusting your intuition and acting fast when needed.

Lion w/ Lions Breath
Although this chakra is located in the neck and the throat it is also associated with hearing, it is also related to the ears, and due to its association with speaking, it is also associated with the mouth. 

Benefits: It relieves frustration and releases emotional tension.  Tension is removed from the chest and diaphragm.  Useful for people who stutter or who are nervous and introverted.  It develops a strong and a beautiful voice.

Symbolism: The symbolic meaning of lions primarily deals with strength. The lion brings a message of balance and sound judgment. The lion shares the world of both night and day, the lion bears a message of prudence to us. In other words, the lion asks us to not overdo in certain areas of our lives. Rather, keep an even mind and an overall balance in our life activities.

Breathwork: Lion's Breath

Knees-Chest and Chin
The success and failure in one's life depend upon the state of this chakra (whether it is polluted or clean).

Rabbit Pose
It is believed that when Vishuddha is closed, we undergo decay and death. When it is open, negative experiences are transformed into wisdom and learning. 



Breathwork: Ujjayi

Symbolism: Symbolic rabbit meanings deal primarily with abundance, comfort, and vulnerability. Traditionally, rabbits are associated with fertility, sentiment, desire, and procreation. Rabbit meanings are also closely linked to the seasons, the changes of Mother Earth, and specifically Springtime. 

Fish
Guilty feelings are the most prominent reason for this chakra to block the Kundalini energy moving upwards

Benefits:A traditional text that Matsyasana is the “destroyer of all diseases.Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs. Stretches and stimulates the muscles of the belly and front of the neck. Stretches and stimulates the organs of the belly and throat. Strengthens the muscles of the upper back and back of the neck. Improves posture.  

Contra-indications: High or low blood pressure. Migraine. Insomnia. Serious lower-back or neck injury

Symbolism: Fertility. Eternity. Happiness. Knowledge. Transformation

Breathwork: Breathe green. With each inhale imagine your heart center—and possibly the rest of your body—filling up with a soft, green light and with every exhale feel your heart center purge pent-up negativity. Don’t be too forceful on your exhalations. Rather, focus more energy on your positive, “green” inhalation

Sleeping Thunderbolt 
Singing is a great way of stimulating the throat chakra in a beneficial and harmless way, whereas rubbing or hitting the throat area is not and can be harmful.

Benefits: Massages the abdominal organs, alleviates disgestive complaints and constipation. It tones the spinal nerves, makes the back more flexible and realigns rounded shoulders.

Contraindications: Should not be practiced by people suffering from neck problems, sciatica, slipped disc, sacral ailments or knee complaints,

Breathwork: Ujjayi

Symbolism: A thunderbolt or lightning bolt is a symbolic representation of lightning when accompanied by a loud thunderclap. In ancient Hellenic and Roman religious traditions, the thunderbolt represents Zeus or Jupiter (etymologically 'Sky Father'), thence the origin and ordaining pattern of the universe, as expressed in Heraclitus' fragment describing "the Thunderbolt that steers the course of all things".

1/2 Shoulderstand
The element of sound is an integral part of the throat chakra. Sound is a rhythmic vibration of air molecules as they are impacted by matter in movement. All sound is a vibration, and all things, living and nonliving, have a unique vibration. At this level, we do not see the world as individual things or their activities but as a complex interwoven net of energies with characteristic vibrational rhythms.

Benefits: Helps those with low blood pressure. Balances the nervous susrem, strengthens the neck muscles and brings a rich supply of blood to the brain.

Contra-indications: People with high blood pressure, heart conditions, ear inflammations, weak eyecapillaries, problems with thyroid or pituitary glands.

Supported Bridge

Communication is the activity and function of the fifth chakra. Here we have language, a complex pattern of sound and rhythm, through which we symbolize the physical world around us. Through symbol, we have a more efficient way of dealing with the world. I can describe my car, but I can’t bring it into the room with me. I can call New York without actually going there. Our minds work with symbols. We think in words, as well as image and sensory memory. The world of the upper chakras is symbolic of the world below.

Communication involves both listening and speaking. If one’s fifth chakra is closed down, then there is fear of expressing oneself, fear of speaking one’s truth, or excessive shyness. The voice itself is timid and the words are few. If the chakra is too open, we are so busy expressing that we forget to listen, or our voice is dissonant, and we are unable to enter into resonance with those around us.

Symbolism: In the tarot, the bridge card means progress, connections, and stability. Often people view bridges as the only way to reach a destination, and therefore bridges are a way to overcome obstacles. Bridges also represent transitions. “Crossing over” is a euphemism for taking that journey from life to death. 

Snail
Ideally, the fifth chakra should be connected to the self—to all the other chakras above and below—to visions of the mind and the feelings from body with equal ease. 
Chanting is an activity that increases the overall resonance of our being, allowing all our internal systems to enter into a rhythmic harmony. When chanting is practiced as a group activity, it enhances resonance and communication with the group as a whole.
 
Benefits: Stretches the pelivs, regulates the kidneys, acitvates the intenstines and removes excess weight.
Contra-indications; Not recommended for people who are infirmed, suffering from hernia, sciatica or slipped discs

Symbolism: Snails symbolize many deep and powerful things that most of us might not realize. These little crawlers are more in-depth than ever imagined. Keep in mind that not only are there land snails, but there are also sea snails so in this regard this species bridges the gap between elements. And any animal that bridges the gap between two elements bridges the gap between the mundane and the spiritual worlds.

Legs Up the Wall
The fifth chakra is also a center of creativity, another form of symbolic communication. As we open up this center, we open up our creative potential. The greater our resonance within, the greater the power within our creations.

Benefits; It reduces edema in the legs and feet.It relieves tired leg muscles.It gives you all the benefits of inversion, without the effort.It is super calming for the nervous system. It helps quiet the mind.

Breathwork: Ujjayi

SUPTA PAWANMUKTASANA - both sides and then both legs together
As children we sometimes receive the message "children should be seen and not heard.” This can be very detrimental to the growth and development of the throat chakra.

Here are a  number of core emotional, health and life survival issues related to the throat chakra:

Throat Cancer

Thyroid issues: metabolism challenges and weight issues

Parathyroid Challenges such as osteoporosis and osteopenia

Ear, Nose and Throat Issues (small children are notorious for having ear infections, runny noses and sore throats...perhaps it is because they are living in an adult world where they are not able to sufficiently express themselves)

Stiff neck and Shoulders

Speaking untruths, and creatively being deceitful without lying

Lack of Integrity

Becoming cunning

Frustration with inadequate communication

Shyness and lack of courage to speak your truth

Speaking too bluntly

Breathwork: Ujjayi
Final Spinal
When properly nurtured in our youth, and when surrounded by secure and balanced parents or caregivers, we learn to creatively express our desires and communicate with the world in harmonious and empowering ways.

In a balanced state, the fifth chakra will manifest as follows:

Ability to speak and voice the Truth
Being a good listener, and likewise, others will listen to you as an authoritative voice and a respected leader
The subtle ability to hear beneath the words, all of what is being spoken and unspoken.
Being an inspirational communicator and speaker

Breathwork:  Ujjayi

SAVASANA

Breathwork: Quiet Breath

Chakra Series - Yin Yoga - Heart Chakra

This practice consists of a lot of back bends and arm and shoulder work

SAVASANA HANDS ON THE HEART

The Fourth Chakra is sometimes called the Heart Chakra. It is located along your spine right in the center of your chest next to your physical heart. It deals with issues of love, compassion and belonging and is weakened by all forms of grief, clinging and loneliness. Physically, it supports your heart, lungs, upper torso, shoulders, arms and hands. Green is the color of the heart chakra.

Visualization: Visualize a strong, clear green light filling up your heart center—located in the center of your sternum and below your shoulder blades.

Breathwork: Silent Breath

SUPINE BUTTERFLY

Sanskrit name is Anahata which means unstruck. Anahata is associated with air. If you’ve worked with the other chakras, you can integrate all of the elements to support this work. The first chakra is earth, steady and grounded; the second chakra, water, brings a fertile creativity; the third chakra is the “fire in the belly” required to transform that grounded creativity into positive action. And now you have air dispersing and integrating spiritual understanding of love, compassion, and connection to everything you encounter. Air, like love, is within and all around.

Benefits: Opens the hips and groin, creates flexibility in the knees, strengthens the inner thighs, stimulates the digestive system and assists with elimination

Contraindications: Groin or knee injury: Only perform this pose with blanket supports under the outer thighs

Symbolism:The butterfly unquestioningly embraces the chances of her environment and her body.

Breathwork: Left Nostril Breathing .

FISH 
The Fourth Chakra lies directly in the middle position of the seven-chakra ladder with three below and three above. The three lower chakras are sometimes called the body chakras, and the three upper chakras are sometimes called the mind chakras. The heart chakra is what links body and mind together. It facilitates the balance of emotion with logic and the real with the ideal

Benefits:A traditional text that Matsyasana is the “destroyer of all diseases.Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs. Stretches and stimulates the muscles of the belly and front of the neck. Stretches and stimulates the organs of the belly and throat. Strengthens the muscles of the upper back and back of the neck. Improves posture.  

Contra-indications: High or low blood pressure. Migraine. Insomnia. Serious lower-back or neck injury

Symbolism: Fertility. Eternity. Happiness. Knowledge. Transformation

Breathwork: Breathe green. With each inhale imagine your heart center—and possibly the rest of your body—filling up with a soft, green light and with every exhale feel your heart center purge pent-up negativity. Don’t be too forceful on your exhalations. Rather, focus more energy on your positive, “green” inhalation

CHILD POSE'S (baby yourself, take care of yourself)

The heart chakra is located in the center of the chest at the heart. Physically, the Heart chakra controls the heart, thymus,  lungs, circulatory system, arms, hands. The ruling goddess is Kakini Shakti, who synchronizes our heartbeat with the universe and the ruling god is Isvara, who assists us in bonding with the world.  The ruling planet is Venus.

Modifications: If you have difficulty sitting on your heels in this pose, place a thickly folded blanket between your back thighs and calves.Gently stretches the hips, thighs, and ankles

Benefits: Calms the brain and helps relieve stress and fatigue. Relieves back and neck pain when done with head and torso supported

Contra-indications: Diarrhea. Pregnancy. Knee injury: Avoid Balasana unless you have the supervision of an experienced teacher.

MELTING HEART (about being open to love)

The sanskrit name for the chakra is Anahata which means “unbeaten” or “unbroken”. At this chakra is a non-physical sound which continues without beginning or end.  The symbol of the heart chakra is a twelve petalled lotus with two intersecting triangles inside the create a six-pointed star.  Written inside the mandala is the seed sound YAM.  The antelope is the associated animal and carrier of the bija mantra. The antelope represents the passion and joy of being alive

Benefits: A nice backbend for the upper and middle back. Will also open shoulders. Softens the heart.

Contra-indications:
If you have a bad neck, this could strain it. Be aware of any tingling in the hands or fingers! This is often a sign that a nerve is being compressed, and if we continue to compress it we may permanently damage it. If you feel tingling, adjust the arm and hand positions, or skip the pose entirely.

Symbolism: Giving in.  Letting Go.  Being Open

Breathwork:  Inhale and Exhale YAM

CAT COW - as a transition pose

THREAD THE NEEDLE ON KNEES/REVOLVED CHILD'S POSE - TWIST

Benefits: Gently compresses the muscles of your upper chest. Opens the upper and outer muscles of your shoulder.. Detoxifies and calms your body with the slight twist. Sends fresh blood to your upper extremities.

Contraindications: Avoid if you have any serious shoulder or neck injuries. Anyone with back or hip conditions should take care not to overdo the twist

Symbolism: Turning to the archetypal meaning of the thread, it symbolizes the agent that links all states of being to one another. Threading a needle is the symbol of passing through the center, the target, the gateway.  Also mending something as opposed to throwing it out 

WOOD ELEMENT SHOULDER

Metaphorically, the fourth is the center of our deepest bonds with other beings, our sense of caring and kindness and respect, which begin with feelings of self-love, and branches out to altruism, generosity, and compassion.

Breathwork; Ujjayi

Twisted Roots Arms

An integrating and unifying chakra - bringing our inner world to wholeness, as well as connecting us to the outer world - the Heart chakra is the source of our healing abilities. Indeed, most spiritual traditions recognize love as the ultimate healing force.

YIN PORTION OF CLASS
there is a dot of Yang in Yin and a drop of Yin in Yang

Plank (possibility to go to your knees)

The energy of the Heart Chakra allows us to recognize that we are a part of something greater than ourselves.  The shadow of this chakra is often depression, loneliness and grief, which all indicate dis-ease in the heart.

Forearm Plank (option to go to your knees)

This is where peace and harmony are born.  When people feel at peace around us, free from judgment, we experience the world as a kinder, more gentle place. When our hearts are open and energy is flowing freely, we not only express love to others, we are also loving ourselves.

Side Plank
The Heart Chakra is the point of balance between the mind, body, and spirit and thus symbolically between Heaven and Earth.

SPHINX (keeping your strength)
In Anahata one makes decisions ("follows one's heart") based on one's higher self, not the unfulfilled emotions and desires of lower nature. As such, it is known as the heart chakra. It is also associated with love and compassion, charity to others and psychic healing. Meditation on this chakra is said to bring about the following siddhis: he becomes a lord of speech; he is dear to women; his presence controls the senses of others, and he can leave and enter the body at will.

Interestingly, the message of this chakra is often one of paradoxes: through humility, we find our power; through discipline, we find liberation; by cleansing the physical body, we become more mentally clear and attuned.

SEAL 

Benefits:  Deep compression and stimulation of sacral lumbar arch. Stimulates the door of lide. Tones the spine. In Seal stomache gets a great stretch.

Contra-indications: Bad back or tight sacrum problems. Pregnant use bolsters and don't put belly on floor

Breathwork: Ujjayi


Symbolism:Sphinx - Power, Watching Over. Seal - Being Comfortable in your own skin

1/2 CRESCENT VARIATIONS

A) Arms over head to Backbend

A) arms behind the back fingers interlaced to humble warrior

B) twist

C)bind or half bind
Element of the chakra is Air so reminder to breath when working this chakra

CAMEL  (being prepared and ready for love)

Backbends help to balance Anahata by physically creating more openness in the heart. An integrating and unifying chakra - bringing our inner world to wholeness, as well as connecting us to the outer world - the Heart chakra is the source of our healing abilities. Indeed, most spiritual traditions recognize love as the ultimate healing force.

Benefits: Deeply arches the sacral/lumbar spine and opens the top of the things.  Opens the ankles.  Stretches hip flexors and opens the shoulders.  Great for dropping shoulder or hunched backs

Contra-indications:  Those with weak backs should do gentle variation.  If you have neck issues don't drop the head back keep chin to chest.

Symbolism:Endurance.Transport. Protection. Survival. Conservation. Journeying. Stamina.


SWAN or EYE OF THE NEEDLE


A healthy Heart chakra means living with loving kindness and compassion towards others. When we live with a heart that is open to others and inspire kindness and compassion in others, others can feel our love and warmth. They feel loved and accepted unconditionally.

SLEEPING SWAN
The Heart Chakra is the home of emotional processing. In a sense, the Heart Chakra is all about agape (selfless love) and compassion. The heart processes our emotions for us. We grieve and mourn and equally celebrate and laugh uproariously, from the heart. We say, “It feels good to get that off of my chest.” Get it?

Benefits:A vigorous way to open the hips, allowing gravity to do the work. Strong external rotation of front hip (especially in the image shown ). Provides the quadriceps and hip flexors a nice stretch for the side that has the leg back. A moderate to strong backbend, compressing the lower back. Can control sexual desires due to lots of blood flowing through the pubic region 

Contra-indications: If you have bad knees (especially any problems with the inner meniscus), watch the pressure. If hips are too tight, that is where the pressure will go. If this happens, bring the front foot back, more toward or under that hip.

Alternatives & Options (Swan): To protect the front knee, keep the foot flexed before coming forward. Keep the weight back into the hips as you lower yourself. Stay on the hands with the arms straight, or come on to the elbows.You could lie on a bolster placed lengthwise under the chest.If you're really flexible, try to bring the front foot forward, pull the bent knee more to the side, and lay your chest on top of the shin. Other alternatives include Eye-of-the-Needle (can be done lying down, while sitting, or with one leg against the wall), Shoelace, or Square Pose.

SPLIT - 1/2 MONKEY KING
Signs Your Fourth Chakra is Weak:

You are often guarded and closed and never or rarely allow yourself to open up to others and be authentic for fear of being hurt or rejected.

You are unable to let a situation rest because it didn’t go your way, until you have assigned fault to all you see as responsible. You assign negative motive to everyone whose actions impact you, judging their actions as intentional.

Benefits: Stretches the thighs, hamstrings, groins. Stimulates the abdominal organs.

Contraindications: Groin or hamstring injuries

CROSS LEGGED FROG WITH COW FACE ARMS 
Your relationships are characterized by your tendency to be clingy and needy, anxious that your partner doesn’t need you as much as you need them.

Benefits: Hip opening and decompression for the lower spine when folding forward

Contra-indications: If you have sciatica, elevate the hips by sitting on a prop until the knees are below them. People with lower back disorders which do not allow flexion of the spine should not allow the spine to round: keep the back as straight as you can. Pregnant women should not fold forward after the first trimester.

Alternatives & Options: If hips are tight, sit on a bolster to tilt them forward.
If the bottom knee complains, do the pose with the bottom leg straight. If the top knee complains, place a bolster or blanket under that knee. If this is still too hard, sit cross-legged and fold forward.Support the chest with bolster. Other alternatives include Eye-of-the-Needle Pose, Square Pose, or Swan.

BUTTERFLY WITH FORWARD FOLD
Your expressions of love for another person are conditioned upon them conforming to your expectations of how they should be. As long as they do, all is well. As soon as they don’t, you get upset or offended and react with aggressive or passive aggressive moves to try to manipulate them back into behaving conforming to your expectations. You see a need to try to fix other people and often try to do so.

Benefits: A good stretch for the inner thighs, groins and knees, improving flexibility in the groin and hip region. Helps in intestine and bowel movement
Removes fatigue from long hours of standing and walking. Offers relief from menstrual discomfort and menopause symptoms. Helps in smooth delivery if practiced regularly until late pregnancy

Contraindications: If you are suffering from groin or knee injury, make sure you keep a blanket under the outer thighs for support. Do not perform this pose without blanket support. Also, sciatica patients should either completely avoid the pose or sit on a cushion to raise the hips. If you have any lower-back disorders, do the posture only while keeping the spine erect. Avoid rounding up the spine by bending forward.

Breathwork: Surya Bhendi

½ GENIE/ GENIE  or 2nd SPHINX (too difficult then sphinx pose) - 3 to 5 minutes
You experience any of the following physical symptoms on a frequent or chronic basis:  heart disorders, chest pain, asthma, allergies, pneumonia, bronchitis, emphysema, breast lumps/cysts, circulation problems, tension/pain between the shoulder blades, shoulder, arm or hand problems or carpal tunnel.

Affirmation:

Symbolism: Magic, power of wish fufillment

Benefits:A deep opening in the sacral-lumbar arch. Stretches hips flexors and quadriceps

Contra-indications:If you have a bad back or tight sacroiliac (SI) joints

Knees can be tested too much here. Ankles can protest. Any sharp or burning pain here, you must come out!

Alternatives & Options: Sphinx pose. 1/2  Half Saddle. If you can only go as far back as your elbows, rest on a bolster to relax here.  Arms overhead can open the shoulders and intensify the stretch in the hip flexors.Lift the hips even higher by placing a block between the feet and under the buttocks.A blanket or rolled up towel under the ankles can relieve pressure there.

Play with sitting on the heels and between the heels; the first emphasizes the lumbar more, and the second works the quads and hip flexors more.

HALF LORD OF THE FISHES or MARICHI ASANA - 2 to 5 minutes each side

Ways to begin to open your heart.

Be green. Get out in nature. Let the varying greens surround you—and begin to heal you.

Be love. Being a martyr is a sign of imbalance for this chakra. Allow yourself to be loved—including, and most especially, by yourself.

Opening the heart chakra after a period of grief or personal struggle is not easy. Be patient and kind to yourself during the process. Letting go of what we don’t need to carry allows us to make room for new and better life opportunities, and learning to embrace and love yourself—for better or for worse—is a great place to begin

Benefits: Stimulates the liver and kidneys. Stretches the shoulders, hips, and neck. Energizes the spine.Stimulates the digestive fire in the belly. Relieves menstrual discomfort, fatigue, sciatica, and backache. Therapeutic for asthma and infertility. Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini.

Contra-indications: Back or Spine Injury

Breathwork: Ujjayi

Symbolism: Being a great student and a great listener

FINAL SAVASANA

Give love. One of the best and easiest ways to cleanse and balance this chakra is by loving others unconditionally and unselfishly.

Realize the grass isn’t always greener. It’s often human nature to naysay. Resist the urge to find fault in everything. Be thankful for what you already have.

Practice yoga.

Forgive. A lot of blockages in this chakra are fostered by not letting go of past hurts, anger, grief, regret, etc. Let go. Take care of yourself and try to also remember that when each door closes a new one opens.