Chakra Series - Yoga Nidra for Creativity - Sacral - Swadisthana Chakra -

Prepare for the practice of Yoga Nidra by laying on your back in Savasana, Say to yourself mentally “I am practicing Yoga Nidra for the Creativity."Swadisthana is the Sanskrit name for the Sacral Chakra. Swadisthana means dwelling place of the self.

The sacral chakra initiates the expansion of one’s individuality. Water, the element associated with this chakra encourages us to enjoy the rhythm and cycles of life. Take a deep breath in and on the exhale say to yourself mentally;  “I am creative”

Get as aligned and symmetrical as possible –

We will start with a Tense and Release exercise : Tense each body part like it is frozen and made of ice an and release has been warmed and easily flows like a river without any blockages or obstructions: Tense feet like each – release and relax like a warm gentle stream, calves, knees, thighs, abdomen, chest, back, arms, hands, face

If yoga nidra it is best in the body remains still. But if you ….

Say to yourself mentally “I will stay still for Yoga Nidra”

Now relax and imagine you mat is a raft and you are floating on calm body of water, a gentle ocean at sunset.  The water has an orange hue and you are relaxed and comfortable

Say to yourself mentally “I am floating in sea of creativity”

Inhale – Imagine yourself floating easily and securely on the raft.  Gentle floating without any care or worry

Your body is nearly 70% water. Become aware of all the types of water in the body.

Sense the blood flowing through your veins, feel your heart beating, pumping life round your body. Feel saliva in the mouth, mucus in the nose, any sweat, the feeling of moisture in the outbreath. Floating,  Exhale - Creativity (x3)

Bring the breath into a steady and comfortable space

There is no place to go and nothing to do but be right here right now in the moment

Let any thoughts you have float away and disappear

See the thoughts, have them and let them float away

Deep within your DNA is a powerful artistic urge to express and communicate beyond what conscious expression can conceive

All human beings since the dawn of humanity have known the urge to create.

Noone knows why for sure but 1000 of years humans across the planet began to instinctively manifest express the artistic impulse. 

As humans we have urge to represent reality both internally and externally with paint, figures, stories, music, dance. 

There is an ability within you to allow this tremendous creative force to flow through and express itself in art. 

As surely you are human this artistic impulse is within you and is your birthright. 

You have that power to create and express yourself.

Sometimes the conscious mind gets in the way of our unconscious artistic ability. 

Allow the artistic impulses to come out. 

Remember, your creativity is in your DNA and everything you need to create is inside of you.

Feel all the points of contact between the body and your mat raft

Feel supported by the raft. Feel your head supported, shoulders

Scan in all directions listen for sounds . . outside the room…inside the room…body sounds… breath… heart beat

In the heart beat hear the sankalpa

SANKALPA

(Sankalpa dialogue if you don’t have a Sankalpa for today simple say “I am creative”)

BODY ROTATION

IMAGINE A GENTLE SUMMER RAIN –

Feel the cool and pure water droplets against your skin.

Let them gently wet you and cleanse your aura, your body, your mind and your soul.

A body part will be named and imagine a warm raindrop gently touching he body part. Cleansing and anointing you .. .

BREATH AWARENESS

Now bring your attention to the area just above your pelvic bone, under your navel, while still breathing slowly and deeply. Allow your breath to reach and energize your entire lower abdomen and lower back.

Picture a magnificent orange sun setting in the ocean; concentrate your vision on its radiant orangey hues, and imagine the fiery rays emanating from within the blazing sun moving in a circular motion towards your sacral chakra.

Once the rays reach your pelvic area, imagine them swirling and energizing your sacred area. Allow this cleansing orange energy to radiate throughout your lower abdomen, and into your genitals, lower back and sacrum. Bring the awareness to the sacrum, the 4^th diaphragm.

Visualize seashore at sunset with the waves breaking on the shore.  There is a connection with your sacrum and belly, and what you see.  As you breathe out the waves break and the sacrum and lower belly expands and as you breathe in the sacrum and lower belly contracts and the sea withdraws. 

Counting the sacral waves backwards from 18 to 0 with awareness of the breath at the sacrum

Inhaling 18

Exhaling 18

……………………………

MANTRA

Bring attention to the sacram, the flat triangular area above the buttocks

Allow the attention to find the space, and to get settled into it

Allow the mantra Vam to arise repeatedly in your mind field, silently

Allow it to repeat at its own natural speed.  Perhaps it comes 5-10 times and wants to pause, or maybe it wants to come continuously. If it pauses, allow it to return on its own time,

The mantra may move quickly or slowly

Keep the attention on the sacrum, this is very important

Continue to repeat the mantra VAM

OPPOSITES

FLOW

Remember a time when you were in flow and completely creative.  Recollect a time when you were in the zone, performing an activity fully immersed in a feeling of energized focus.  Remember feeling full involvement and enjoyment in the process of the activity. Remember being in flow as clearly as possible.  Relive it.  Make it vivid.  Experience it intensely.  Remember the experience of flow.

BLOCKED

Now, Remember a time when you were blocked.  This can be creatively or emotionally. Remember the lack of flow. Remember the struggle, the frustration, the disappointment.  Experience it and relive it.  Try to make this experience of being blocked as clear as possible.  Deepen your awareness of being blocked.  Experience the lack of creativity and the blocks.

VISUALIZATION

Visualize yourself by the seashore at dawn.  The beach is deserted it is yours – you have all the time in the world. There is a hazy mist. The sun is rising.  Feel the warm orange light on your face and body.  Feel content at ease and relaxed.

You are barefoot and you walk along the seaside. The sound beneath your bare feet is soft and warm

Feel the breeze on your face

Listen to sound of the ocean and the waves breaking on the shore

Walk slowly through the mist towards the water

A small wooden boat is waiting.

The boat is tied to shore with a strong rope at the water’s edge

The boat is comfortable and steady

Feeling completely at peace, safe and relaxed

When you are ready untie the rope and Visualize yourself stepping into the boat

Relax and let the natural currents guide you away from the beach

The boat drifts and rocks gently

Feel the waves rocking

Let the Rocking relax you

Feel the Gentle waves Lapping against the side of boat

The sun higher in the sky. The suns ray reflect  on the water

Mist evaporates and air is becoming clearer

The sun rays dissolve all the mist

Now Paddle the boat.

Experience the rhythm slow steady beat of the paddle

Beat in flow

Be at One with boat and movement

Feel the Energy into effortless paddling

Glide with surface of the water leaving ripples

Experience Ocean water is all around and now you spy a small island

Alter your course to take you to the island – no effort or strain – release energy in controlled and easy way

Move the boat closer and closer to the island

Glide effortless and slowly through the water

As it comes into view the island is tropical and beautiful with palm trees

Dock the boat on the shore of the island.

 Step out of the boat and appreciate the beauty of the island: birds chip, flowers blooming, air is clear and pleasant,

IN this place you are in the present moment – no past, no future, no responsibilities

At an opening between the palm trees there is a narrow path the leads into a forest

Decide to take the path. Begin your journey

Follow the path as it meanders – the forest seems familiar like in a dream or memory

Walk into the forest guided by a force that you trust

Feel safe, nurtured and still

You have reached the very heart of the forest

See a pond.  It is sunset now.  Orange rays of light reflect on the pond.

The Water is still

Notice a ladder with three steps leads into the water

You undress completely comfortable at ease with your body.  Love and enjoy your body.

Step onto the first step of the ladder

The wind has eased and the trees have become motionless

The world around has become calm and you yourself have become more and more still

Lower on the 2^nd step all birds become quiet with a deep  silence

3^rd step you glide into the water. Feel yourself sliding into a deep state of relaxation in the pond your thoughts simple melt away.

All is silent except for the waves for off in the distance

Timeless, Empty and Relaxed

Enjoy the solitude and inner silence

Feel safe and secure

Be right here, right now in the moment

There is no criticism, evaluation there is just is you and nature

Float in the water

AS you relax think about your creativity

First stage of creativity is having the desire.  Next is having ideas. Know that the subconscious has all the ideas you need. Getting ideas is not end of process but the beginning

Remember how it feels to have ideas.

Inhabit the idea of having ideas.  Don’t force any ideas.  Use your inspirations and influences to filter ideas and make them your own

Trust your instincts about what your subconscious is trying to tell you

Disengage the control and let the ideas flow

Let your creativity out without strain or force

Program the idea of creativity flowing

Trust that this can happen

Make whatever you want from endless ideas

Trust your control is calm, relaxed and open

Allow yourself to feel being in flow and out of flow

Realize you are becoming more open to your creativity

SANKALPA

Come back to your sankalpa

EXTERNALIZATION

Listen for sounds (heart beat, breath,   )

Feel water in the body:  blood flowing through your veins, feel your heart beating, pumping life round your body. Feel saliva in the mouth, mucus in the nose, any sweat, the feeling of moisture in the outbreath

Breathe in the DNA of all the great artists that came before you.  Feel them within you with their DNA running through you.

Know as an artist there needs to be a focus.  Drawing into every cell in your body the artistic creation, power and force and passion that flows through as you begin to create.

Feel the exhiliaration from feet, ankles ….

Feel passion flow in you.  Feel a tingle from fingers, arms, chest, shoulders, neck, jar

Feel a flow moving through you up into the top of your head

Feel all the points of contact between the body and the mat raft . . .

Feel the artistic power rushing through you to create/

Come back to breath

Extend breath from

…………………….

Chakra Series - Yin Yoga - Solar Plexus - Manipura Chakra

Start the Yin practice with the eyes closed and the palms at belly to connect with the Solar Plexus. Lie your back and relax completely. Breathe. Begin to focus on your solar plexus and use your intention to inhale extra prana directly to this area. Feel the warmth moving around between your navel and your solar plexus. Imagine there is a sun streaming warmth and energy into this entire area. When you exhale, imagine that the sun spreads its rays from the center of your body out to all parts of your body. Now, imagine that the warmth of the sun's rays in your center reaches out to touch every muscle, every cell, every fiber, every part of your entire body.Visualize energy  moving everywhere inside of you to calm you and strengthen your entire system.

SAVASANA palms on belly - 2 to 5 minutes
The Solar Plexus or located at the center of the physical body and balance lies on the spine directly behind the navel. It is the seat of our strength and will, our determination and ability to manifest, as well as our source of spiritual vitality.  The third chakra is all about our sense of worthiness and empowerment, courage. The negative attributes of the chakra  are insecurity, ego, and pridefulness.

Breathwork: Normal Breathing

SUPINE HALF MOON POSE aka BANANASANA - Both Sides - 2 to 5 minutes
The related organs are the central/solar plexus-based nerve plexus, digestive organs and system, muscles and immune and nervous systems. The solar plexus chakra represents how we present ourselves in the world.  The chakra influences how we conduct ourselves particularly in our career and our relationships.

Benefits: Stretches the whole side of the body.  Lateral flexes the spin. Stretches oblique stomache muscles and side intercostal muscles between the ribs.

Contra-indications: if you experience tingling in the hands place a bolster under the arms or bring the hands down,  If you have lower back issues be mindful and careful with this pose.

Breathwork: Ujjayi

Symbolism:The First Quarter Moon appears approximately a week after the New Moon.  We might call the First  Quarter Moon, as well as the Last Quarter Moon, “the half Moon,” because the Moon appears cut in half.  It is not a quarter of a Moon at all in appearance.At the First Quarter Moon, we might meet challenges we had not prepared for.  We may need to make on-the-spot decisions about how to proceed and then do what needs to be done in order for our intentions to 
manifest.  It is a time for action. Last quarter moon is the time to let go, release, and forgive anything and everyone that you may feel has hurt you in any way.  It is a time of emptying self and allowing the universe to take over or whomever you trust in your faith.  It is out of your hands and no more action is needed from you



SUPPORTED BRIDGE POSE- 3 to 5 minutes
The Solar Plexus also controls the health of our digestive system on a physical, mental, and emotional level, and helps us create and maintain healthy boundaries.  Literal and figurative indigestion and diseases of the stomach, gallbladder, or adrenals alert us to a need to strengthen our naval and tap into the infinite wellspring of energy available there.  Blocks in the third chakra are often expressed in the lymphatic and digestive systems.

Benefits: Stretches the chest, neck, and spine. Calms the brain and helps alleviate stress and mild depression. Stimulates abdominal organs, lungs, and thyroid. Rejuvenates tired legs
Improves digestion. Helps relieve the symptoms of menopause. Relieves menstrual discomfort when done supported. Reduces anxiety, fatigue, backache, headache, and insomnia. Therapeutic for asthma, high blood pressure, osteoporosis, and sinus issues

Contra-indications:People with neck injuries should avoid this pose

Breathwork: Inhale and Exhale RAM

Symbolism: progress, connections, stability, overcoming obstacles, transtions


SUPINE SPINAL TWIST - 2 to 5 minutes each side
The third chakra can be manipulated more subtly through long twists.

Benefits: Twists rotate the spine and stretch the muscles of the back. This helps to restore and retain the spine’s natural range of motion. If we don’t employ our natural range of motion we run the risk of our joints hardening and fusing. The surrounding supportive soft tissue can also become short and dysfunctional. In twists you work with the spine and the action of ‘lengthening’ is to create space between the vertebrae. When there's a lack of space our spine tends to slump or get stuck and our energy levels drop. Through twisting we lengthen the spine and get space between the bones. Then our energy can flow better. Twists give us an instant energy lift and decompress the vertebrae in a safe healthy way. Twists are commonly known to aid digestion. It is important to realize what that actually means! Twists are great for creating movement in and around our organs (mobility and motility). So in terms of helping our food being moved along.. twists are great. 

Contra-indications: Shoulder issues

Visualization: Visualize the color of the sun, bright yellow at noon, streaming into your solar plexus and radiating out to your entire body with warmth and light.

MODIFIED BOAT POSE - 1 minute plus
Solar plexuses are activated by having a strong core. A strong third chakra and a strong core reflect the ability to move forward in life with confidence and power. It reflects the ability to make conscious choices to choose and to act.The message of the third chakra is: You have the power to choose.You can choose to achieve your life purpose or you can live out your karma or past experiences.What do you choose?Do you choose love, light and healing?Do you accept that you have the power to choose?Do you feel a sense of freedom when you make a choice?The best solar plexus chakra yoga poses are those that strengthen your core and help you to feel more powerful and confident

Benefits: Strengthens the abdomen, hip flexors, and spine. Stimulates the kidneys, thyroid and prostate glands, and intestines. Helps relieve stress. Improves digestion

Contra-indications:Asthma. Diarrhea. Headache. Heart Problems. Insomnia
Low blood pressure. Menstruation. Pregnancy. Neck injury: Sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall.

Breathwork: In through nose out through mouth. Activate Uddiya Bandha.

Symbolism:  About navigation our lives: Where am I going?What do I consider my "True North" - my ultimate guide? Am I prepared for my journeying (spiritual and otherwise)?How am I navigating through life?How am I maneuvering through adverse conditions?

BOW POSE - One Leg at a Time - 1 + minutes
Manipura is the sanskrit name for the chakra and  is translated as “City of Gems.” Mani means jewel or gem and pura means Dwelling place.

BOW POSE Both Legs -  30 secs +

The symbol of the chakra is a ten petaled lotus surrounding a circle with a downward-pointing triangle with the word Ram written inside. The color of the chakra is yellow and the element associated with the chakra is fire. The animal that is associated with the chakra is the ram.  The ram represents strength, wisdom and bravery and carriers the seed sound.

Benefits: Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas). Strengthens the back muscles. Improves posture
Stimulates the organs of the abdomen and neck

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

Breathwork: Inhale and Exhale Ram

Symbolism:Doctrine of Truth. Kingship. Virility

SUPERIOR POSE - 3 + minutes
The ruling goddess of the chakra is Lakini Shakti. She provides inspiration and compassion.  She encourages us to set and achieve our goals. The ruling god is Rudra who represents destructive forces. He is the chariot rider of the sun whose arrow causes destruction and disease reminding us that some parts of us need to be “burned away.”

Benefits: It is a good relaxation pose for all spinal complaints, especially cervical spondylitis and stiff neck or upper back.

Visualization:Visualize a golden sunflower or lotus, whichever is easiest for you. Watch it rise to the sun and feel that same sensation with your solar plexus as it rises to the sun and stretches your spine and torso up as high as possible. Inhale as you do this. Exhale and relax, and repeat.

SPHINX POSE or SEAL
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.

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


PRONE TWIST - 2 to 5 minutes
Beings with excessive third chakra energy react to life circumstances, they have emotional outbursts and are often stressed out. Beings with blocked or deficient third chakra are passive and inactive - allowing life to pass by while they do nothing.

Benefits: Twists incorporate the center of our body, working the abdominal, obliques, the muscles that support the movement of our spine, our shoulders, pelvis, neck etc.

Breathwork: Ujjayi

Contra-indications: Pregnant Women

FLAPPING FISH - Both Sides - 1 + minutes
The third chakra is the center of your self-esteem. Every time you judge or criticize yourself, you deplete this chakra and weaken your willpower. Self love, self acceptance, and acknowledgement of your own worth are the building blocks of the third chakra.

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.

RECLINING TWIST WITH A BOLSTER - 2 to 5 minutes
A person with an open and balanced Manipura Chakra values herself and her work, is confident in her ability to do something well, loves and accepts herself, is willing to express herself in a powerful way, knows that she has the freedom to choose to be herself and direct her own life.

Benefits: BKS Iyengar said that twists are detoxifying because of the squeeze and soak action. The organs of detoxification and elimination are compressed pushing out old blood and so then when we release the twist fresh blood can flow in.

Breathwork: Ujjayi

CAMEL POSE - 30 plus seconds
The ruling planet is the Sun. The solar plexus chakra is like having a bright sun in the middle of our bodies.

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

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

Visualize: The sun at the middle of your body

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

TWISTING DRAGON POSE - 2 to 5 minutes
Fire is the element of the Manipura; fire purifies the past and energizes progress towards mental awareness and spiritual development. This chakra is where we get our "gut instincts" that signal us what to do when we need guidance.

Benefits: Hip and Groin Opener. 

Contra-indications: Can be uncomfortable for kneecap or ankle

Symbolism:The most common message a Dragon totem carry to us is a need for strength, courage, and fortitude. Dragons are also messengers of balance, and magic - encouraging us to tap into our psychic nature and see the world through the eyes of mystery and wonder.More specifically, Dragons are the embodiment of primordial power - the ultimate ruler of all the elements. This is because the Dragon is the master of all the elements: Fire, Water, Earth, and Wind.

Breathwork: Start with an Upright Dragon and Do Breath of fire Before Completely getting in pose.
Ujjayi while in the twisting version.

DEER POSE - 2 to 5 minutes
SIGNS OF A BALANCED SOLAR PLEXUS CHAKRA: Feeling secure, Flexibility, Well Nourished, Healthy Weight, Feeling at ease, Strong Will Power, Discernment

Benefits: A balanced way to rotate hips. Improves digestion and eliminates gas. Helps with symptoms of menopause. Reduces swelling of legs during end of second trimester of pregnancy. good for high blood pressure and asthma.

Contra-indications: Knee  issues.

Affirmations: I make choices that benefit me.  Inhale: Beneficial  Exhale: Choices

Symbolism: Beauty, Delicacy and Grace. The deer is linked to the arts, specifically poetry and music. 


MODIFIED SIDE PLANK - 1 plus minutes
SYMPTOMS OF AN IMBALANCED SOLAR PLEXUS CHAKRA: Control issues,

Stomach ulcers, Diabetes, Pancreatitis, Indigestion, Anorexia, Bulimia, Colon diseases, Anger, Lack of self esteem, Insecurity, Lethargy, Feeling Threatened, Jaundice

Benefits: Strengthens the arms, abdomen and legs. Strengthens the wrists
Improves sense of balance. Tones and stregthens the core, with a focus on the oblique muscles

Affirmation: I am strong and courageous

Breathwork: Inhale Strength, Exhale Courage


HALF LORD OF THE FISHES or MARICHI ASANA - 2 to 5 minutes each side
Balance your Solar Plexus Chakra: Ways to strengthen your yellow energy: Awaken lost curiosities; develop your photographic memory, do puzzles, pick up an old hobby. Regenerate your sense of smell, use aromatherapic extract oils like rosemary, grapefruit and orange. Wear a gold bracelet or necklace, or carry with you yellow gemstones like Amber or Topaz.. Find the time to be outdoors and bask in the yellow energy of the sun.

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

Story:
"Shiva, the destroyer, came out of a ten thousand year meditation and decided to descend Mount Kailish to visit his beloved Parvati. Parvati had a way of knowing such things and knew that he would come on this day and put together a picnic lunch and started toward the river. Shiva arrived just after she set out.

Shiva began to tell Parvati about the miraculous discovery he’d made during his many years of meditation – yoga! He explained that this was the ultimate path to union between the individual self and the Divine. While he went on and on about yoga, Parvati fretted about lunch. Shiva was confused by her apparently flippant attitude and asked her why she wasn’t listening. He felt he’d made the discovery of a lifetime and that she was not interested in hearing about it. Parvati told him that of course she was interested and asked that he carry on. Shiva kept on with his discovery. What he didn’t know was that Parvati already knew about yoga and in fact had been practicing for as long as she could remember. She just assumed that Shiva knew about yoga as well. She was humble, though, and let him have his moment and listened to him describe the glories of yoga.

Meanwhile, in the river, Matsya, (sanskrit for fish) was swimming by and heard Shiva speaking. Having never heard Shiva lecture on the nature of life and the universe before, he decided to listen in. Shiva continued to speak and Matsya continued to listen. As he listened, he felt the techniques and theory of yoga take hold of his body and begin to live through him. Through his perfect listening Matsya became enlightened. It was at that moment that Shiva became the first Guru (teacher) and Matsya became the first chela (student). This is a relationship that has lived on throughout the years."

FINAL SAVASANA - as long as you wish
palms on abdomen
normal breathing

Chakra Series - Yin Yoga - Swadisthana - Sacral Chakra

written by Nya Patrinos, Jennifer Kelly, and  Crystal d'Angora with help from Swami Satyananda Saraswati (the orange book) and Bernie Clark's green book and various sources on the internet
.

CHILD'S POSE HANDS IN PRAYER - 3 to 5 minutes

The word Sacral shares its origin with the word sacred, and refers to the spiritual depth and creative flow found with this chakra.  With your hands in prayer connect to all the you hold sacred. This powerful pose helps you to become in touch with your own breathing by bringing your awareness to movement of the air in your abdomen.

Breathwork: Use Ujjayi 

Benefits: A healing, restful pose. Gently stretches the spine. Gentle compression of the stomach and chest benefits the organs of digestion. Psychologically soothing when feeling cold, anxious, or vulnerable

Contra-indications:If you have diarrhea or are pregnant. If knee issues exist, you may need to place a towel or blanket between thighs and calves or avoid the pose altogether.You may need a blanket or other padding under the ankles to reduce discomfort on the top of the feet.

Alternatives Options: If you cannot get your buttocks to your heels, the head will have a lot of weight on it. Support the neck by placing the forehead on hands or on a bolster.Allow the knees to be as close together as is comfortable, but they do not have to touch. If there is any uncomfortable pinching in the lower belly and tops of the front hips, separate the knees wider. Use a bolster as necessary

Symbolism: Development stage of this chakra is childhood. Hands in prayer is about connecting to sacred.


SUPINE BUTTERFLY POSE (2 blocks) - 3 to 10 minutes
The Sacral Chakra sits in the sacrum, or sensual bowl of the pelvis and sex organs, and connects us with our feminine water energy.  Our experience in this physical form requires our connection to the senses and sensual embodiment. In this posture, experience prana as water flowing throw the body and awakening your senses as you observe your breath. The color of the chakra is orange as in a sunrise or sunset. Imagine floating on the still ocean at sunset.

Breathwork: Flutters lips in the beginning to relax

Affirmation: I am floating in an ocean of creativity

Benefits: Increases blood circulation in the lower abdomen, Can improve digestion, Stretches the inner thighs. Increases range of external rotation in the hips. Calms the nervous system

Contraindications: Knee injury (for unsupported version. Low-back pain

Symbolism: unwavering acceptance of  metamorphosis.  is also symbolic of faith. Here the butterfly beckons us to keep our faith as we undergo transitions in our lives. She understands that our toiling, fretting and anger are useless against the turning tides of nature - she asks us to recognize the same.


1/2 HAPPY BABY (both sides) - 2 minutes each side
The sacral chakra is located in the physical body in the lower abdomen, between navel and the genitals. The related organs to the chakra are the sexual organs, bladder, prostate, womb, sacral nerve plexus, kidneys. We may strive for balance through the second chakra by applying our creative gifts to all that we do, welcoming joy, pleasure, and connection to thrive.  This chakra reminds us that we all began as females and hold within us creative potential and the ability to find cohesive flow with the natural cycles around us.

Breathwork: In through nose out through mouth

Benefits: Opens and stretches the hips. Stretches the inner groins. Lengthens and helps to realign the spine. Calms the mind and relieves stress. Strengthens the arms and shoulders

Contra-indications: Pregnancy. Knee or ankle injuries. Extremely tight hips

Symbolism: Sacral Chakra is all about pleasure. Sacral Chakra is also where your fertility originates. After all, conceiving a child is a creative process

SUPPORTED BRIDGE POSE - 3 to 5 minutes

The sanskrit name for the chakra is Svadisthana. Sva means self and Adhisthana means dwelling place.  Therefore the chakra is often called the dwelling place of the self. The symbol of the chakra is a six petaled orange-red lotus surrounding a circle that contains a crescent moon and the sanskrit seed sound Vam.

Visualization: Crescent Moon at the sacrum surrounded by a six petaled lotus

Benefits: Stretches the chest, neck, and spine. Calms the brain and helps alleviate stress and mild depression. Stimulates abdominal organs, lungs, and thyroid. Rejuvenates tired legs
Improves digestion. Helps relieve the symptoms of menopause. Relieves menstrual discomfort when done supported. Reduces anxiety, fatigue, backache, headache, and insomnia
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusiti

Contra-indications: Neck injury: avoid this pose unless you are practicing under the supervision of an experienced teacher.

Symbolism: Connections. Direction. Assistance. Stability. Crossing. Progress. Spanning the Gap
It's this last symbolic meaning of "Spanning the Gap." 

CAT - COW as a Transition


CROCODILE POSE - 3 to 5 minutes
The seed  sound is carried by the crocodile which is the associated animal of the chakra. Work with the mantra Vam while in this pose

Breathwork:  Inhale and Exhale Vam

Symbolism: In this chakra the crocodile represents the ferocious, bestial power of desire which all too often may drive us to ruin. And yet, when properly directed, it is also the very current that carries us through life with joy and spontaneity and connects us to the creative power of the universe.  The crocodile represents our unseen desires. 

Benefits: Effective for people suffering from slipped disc, sciatica and certain types of lower back pain. Encourages the vertebral column to resume its normal shape and releases compression from spinal nerves. Good for asthmatics and people with lung problems.

Contra-indications: Those with back conditions like exaggerated lumbar curve 


FROG POSE (or TADPOLE POSE) - 3 to 5 minutes
The element associated with the chakra is water. The Sacral Chakra and the element Water go together.The watery element of this chakra encourages us to enjoy the rhythm and cycles of life
 The frog easily exists in both land and water. Imagine water clear and fresh surrounding you. Remember the keywords of the 2nd chakra are motion, feelings, emotions, desires, and delight. Feelings especially if they are physically, when they concern our bodies and what happens in them

Breathwork: Ujjayi

Symbolism: Easily moving from one place to another, play

Benefits: Deep groin opener (especially the adductors). Provides a slight back bend, which compresses the lower back. Aids digestion and relieves cramps (both menstrual cramps and those from eating.)

Contra-indications:If you have a bad back, Knees can be uncomfortable, so use padding under the knees. If the neck is stiff, rest the forehead, not the chin, on the floor or on a bolster
If prone to tingling in the hands when you extend the arms overhead, you may need to move the hands wider apart or closer together. If that doesn't help, do one arm at a time.

Alternatives &Options: Child's Pose and slide both hands forward, separate the knees, but remain sitting on the heels. This is also known as the Tadpole. 
Half Frog: Lift the hips higher, until hips are in line with knees, keeping feet together.
Full Frog: separate feet as wide as the knees.Extend one arm at a time, which is safer than extending both arms forward. The other arm can be bent with the head resting on the forearm. Allow the hips to come further forward if the pressure in groin or hips is too severe.Alternately, keep toes together and allow hips to go backwards.May rest the chest on bolster, to relax upper body.
If the shoulders are uncomfortable, spread the hands wider apart.

TRANSITION - Lie on the Back and Rock Knees side to side

GENIE: (too difficult then sphinx pose) - 3 to 5 minutes
When the second chakra lacks balance, we may feel rejected and repressed. This results in either blocked or excessive second chakra issues; what can be the wellspring of good feelings, enjoyment, and sensuality, may become pathologized.

Affirmation:  I am floating in an ocean of creativity

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.


DRAGONFLY - 3 to 20 minutes
Psychologically, this chakra holds our relationship to our sexuality, body image, and ability to receive pleasure, to feel worthy and connected in our relationships.  This is where we store cultural complexes around body ideals, gender and sexual oppression and abuse.

Breathwork: Ujjayi

Benefits:Opens the hips, groin, and the back of thighs. Provides a gentle opening to inner knees
Stimulates the ovaries

Contra-indications: Can aggravate sciatica so elevate the hips.If you have any lower back disorders which do not allow flexion of the spine, then do not allow the spine to round: keep the back as straight as you can. If you have any inner knee trauma or issues, bring the legs closer together or tighten the top of the legs (the quadriceps) to engage the kneecaps.

Alternatives & Options: Use bolster to raise hips.Can keep hands behind the back, or rest elbows on a bolster.Folding over one leg increases spinal and hamstring stretch.If the knees feel bothered, tighten the quadriceps to close the knee joint or bring legs closer together.If hamstrings feel too tight, bend the knee(s) and place a bolster under the thigh(s).

Symbolism: Transformation later in life

DRAGON - 2 to 5 minutes each side
The ruling planet is pluto.  Zodiac signs Pisces, Cancer and Scorpio but the Moon is truly important to this chakra. The symbol of the 2nd chakra is a crescent moon within a circle.The circle represents the element water and is colored white.The crescent inside the circle is associated with the moon and is colored silver.The combination of the crescent moon with the circle in the yantra establishes a relationship between water and the moon.

Symbolism: Dragons are the embodiment of primordial power - the ultimate ruler of all the elements. The Dragon is the master of all the elements: Fire, Water, Earth, and Wind. The Water Dragon brings connection, depth and passion. The water dragon as power animal brings memories and wishes, perhaps long forgotten yet hidden, to the fore. By squaring up with painful past experiences, a sense of peace and balance can be achieved in our lives. The water dragon will give you the courage and compassion in this challenge.

Breathwork: Breath of Fire in Upright Position. In through nose out through mouth
Benefits: Deep hip and groin opener that gets right into the joint. Stretches the back leg's hip flexors and quadriceps Many variations to help work deeply into hip socket. Can help with sciatica

Contra-indications:Can be uncomfortable for the kneecap or ankle. If you are stiff, the back thigh will be at a 90 degree angle to the front thigh, putting a lot of weight on the kneecap. Support the back knee with a blanket, or place a bolster under the shin, allowing the back knee to be off the floor.

Alternatives & Options:If the back knee is uncomfortable, place a blanket under it, rest the shin on a bolster, or tuck the toes under and lift the leg off the floor.If the ankle is uncomfortable, place a blanket underneath or raise the knee by putting a bolster under the shin. Press top of foot down firmly, emphasizing the little toe.

1/2 LEGGED FROG - 2 to 5 minutes each side
Because Swadisthana Chakra is associated with the genitals, it is connected with procreation, which is related directly to the moon supported by the fact that female menstruation mirrors the monthly cycle of the moon

Breathwork: Left Nostril Breathing. Left nostril breathing activates the Ida Nadi, which is lunar in nature. Ida Nadi stimulates the right hemisphere of the brain, which is related to emotional behavior

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.

CATERPILLAR (or Legs up the Wall) - 3 to 20 minutes
Vishnu is the god associated with the chakra. Vishnu is the lord of preservation and the source of the highest spiritual power and knowledge and is present in every atom and cell. Vish means “pervasion”  Vishnu is he who prevades all. He is the god who is responsible for maintaining an equilibrium between the life-giving forces of Brahma and the destructive forces of Shiva. He is the keeper the balance between creation and destruction. He embodies the principle of right living.

Breathwork: Ujjayi

Benefits: Stresses the ligaments along the back of the spine. Compresses the stomach organs, which helps strengthen the organs of digestion. Stimulates the kidneys. Since the heart is below the spine, the heart is massaged. Helps to cure impotency and leads to sex control.

Contra-indications:If you have sciatica, elevate the hips by sitting on props, until the knees are below the hips, or avoid this pose entirely.  If you have any lower back disorders which do not allow flexion of the spine, then do not allow the spine to round: keep the back as straight as you can If the hamstrings are very tight, the knees should be bent and supported by a bolster, allowing the spine to round.

Alternatives & Options: Legs up the wall. If your hamstrings are really tight, bend your knees and place a bolster underneath; allow the back to round fully. If that doesn't work, sit up on more cushions. If neck feels strained by the weight of the head, support your head in your hands, resting your elbows on the legs or a bolster. You can rest your chest on a bolster to help relax into the pose.
You can do this pose with the legs up a wall (very nice for people who stand all day).

Symbolism: Transformation, Preparation, Openness to Change

SWAN OR EYE OF THE NEEDLE POSE - 2 to 5 minutes each side
Rakini Shakti drinks from the nectar of the seventh chakra, the ambrosia of the god
She asks the questions: Are we willing to fill ourselves with the sweetness of life-and love

Rakini an aspect of Kundalini Shakti. She is the two-headed Rakini and the doorkeeper of Swadisthana. Her two heads represent the split energy of the 2nd chakra and the duality between the I and the other. The first inspiration of art and music comes from Rakini Shakti. In her four arms she holds: An arrow, a skull, A drum and an ax

Breathwork: Inhale and Exhale Mantra Vam

Benefits:  Uses gravity to open the hips. Strong external rotation of front hip. 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.

Symbolism: Water is symbolic of: Fluidity, Intuition, Dreaming, Emotions, Creativity. Swan represents  balance  as it lives harmoniously among three of the four elements. as it grounds on earth, flies to great heights in the air, and glides through waters with magnificent grace.

WIND REMOVING POSE - ONE LEGGED AND BOTH LEGS - as long as comfortable

An overactive sacral chakra can cause: Emotional overreactions, Excessive emotional attachment to people or objects; excessive neediness in relationships, Codependency Muscle tension and abdominal cramps. An energy deficiency in the second chakra can cause:Fear of happiness or pleasure, self-sabotage. Lack of creativity and authenticity, Low libido, Pessimism, depression, Irregular menstrual cycle, urinary or bladder infections

Breathwork: Ujjayi

Benefits: Stimulates the ascending, descending and transverse colon as well as the stomach and small intestines. Helps to balance out hydrochloric acid levels in the stomach helping with indigestion and heartburn

TWISTS - 2 to 5 minutes each side
When the sacral chakra is balanced, the relationship with the world and other people is centered around nurturing, pleasure, harmonious exchange.

Breath: Natural Breathing

Benefits: Twisting at the end of the practice helps to restore equilibrium in the nervous system and release tension in the spine..

Contra-indications: If you have shoulder issues (such as rotator cuff injuries) or are prone to tingling in the hands when you extend your arms overhead, you may not want to raise your arm to rest beside the ear or to let it float. Instead, bend the raised arm or support it with a bolster. If tingling persists, draw the hand lower or rest it on the ribs.

Aum Peace Amen - Namaste

Yoga Nidra for the Root Chakra

Yoga Nidra for the Root Chakra

(Internalization)

Prepare for the practice of Yoga Nidra by lying on your back in savasana . . . etc. (see other Yoga Nidra scripts for complete intro)

Lying in a comfortable position take a deep breath.

As you empty your mind of all other thoughts, visualize yourself rooted to the ground.

Take a deep breath in and on exhale think "I am rooted" do this atleast two more times

Take another death breath and pull it down through your body to the very base of your spine, the seat of the first chakra, Muladhara.

Say to yourself mentally "I am safe, stable and secure"

Inhale safety and exhale stability
Inhale stability and exhale security
Inhale security and exhale safety

On the exhale relax all the muscles in your toes, feet and legs.

Notice all the points your body connects to the earth. Feel supported across the entire body.  Feel the feet supported, legs supported, . . . etc.
.
Feel the energy at the tailbone, the base of the spine.

Focusing at the base of the spine, imagine that with each breath in energy collects and builds up there.

Continue to relax, and sense the feelings in the coccyx, perineum, anus, and deep inside the pelvic cavity, the foundation of your body.

Sensing the root center, breathe as if the earth's energy is coming directly into you from below. Allow the energy to build, like a growing, magnetic force.

Feel the weight of the attachment to the earth: its gravitational pull on the body. Feel gravity pulling you down towards dense earth.

Be aware of your pelvic area, legs, and feet.
Feel the density of your bones, the core and support structure of your body, minerals taken up from the earth and deposited inside you, compacted by gravity, formed against the pull of the earth.

Become aware of the primitive self.
Become aware animal-instinctual and reactive behavior within the self.
Become aware of survival drives, such as hunger and fear.
Feel isolated and fiercely individual.
Become like an infant, identify solely with the body, and exist in a sensory, material realm of action and response.

Experience  the self at the center of everything that happens.
Remember loving  to eat and sleep.
Remember Fear and Pain

Think only of self-preservation.
Become aware of greed or aggression.
Know the "dark" side, and the potential for "small- mindedness,"
Know the animal instincts, and primitive tendencies.

Fully accept that the self as a creature of habits and needs, rooted in the earth.

Continuing to breathe in and out through the lowest nerve plexus, allow the body to begin to feel that it is  in a safe place.

feel secure and comfortable enough to let go of your protection.. to relax, and sigh.

As your breath pulls up the Earth's energies, picture at the root center a 4 petaled red lotus.  Inside the lotus is a yellow square.  Inside this square is red downward pointing triangle,

Notice now that .  Inside, the triangle  is a coiled serpent.  The serpent  is sleeping...

Warm the lotus, the square , and the triangle to wake up the serpent

Wake the serpent to let the Kundalini energy rise

Feel the connection to all that is around

 Feel your life force expand as it absorbs safety, security and stability from the core of the earth. Allow this feeling to grow.

Gather the energy at the root chakra.
Move forward on life’s path with a stable foundation.

Realize Safety, security and stability in life allow for forward movement with confidence and connection to the true self


(Sankalpa)

With In the true self find the sankalpa

A sankalpa is a short positive, statement in the present or future tense (etc. . .)

If you don't have a Sankalpa for today simple say "I am safe, stable and secure"

Repeat this statement or your sankalpa 3 x mentally with the exact same wording and the belief that it will come true

(Body Rotation)

Imagine the body as a dark fertile soil where a beautiful garden will be planted.  When a body part is named place a seed on the body part letting it absorb into the body to root and grow

gently place a seed or the right hand thumb, index finger . . . (body rotation as usual)

place a root on the buttocks, lower back, middle back, upper back, right shoulder blade, etc . . .

Now gently water the whole right arm, whole left arm,  whole right leg, whole left leg, whole front of the body, whole back on the body

Now shine sunlight on the whole body together, the whole body together, and watch the garden grow



Breath Awareness

Come back to the breath.  Come back to natural breath

Contract the muscles that are between the anus and the genitals to stimulate the Root Chakra.

At each inhalation, contract these muscles inward, at each exhalation, relax. Repeats this several times
(pause)

Now focus on the base of the spine, imagine that with each breath, energy collects and builds up there.

Continue to relax, and sense the feelings in the coccyx, perineum, anus, and deep inside your pelvic cavity, the foundation of your body.

Sensing your root center, breathe as if the earth's energy is coming directly into you from below. Allow the energy to build, like a growing, magnetic force.

Breath in and out through the tailbone .... counting backwards from 18 to 0 with awareness of breath at the tailbone

Inhaling 18

Exhaling 18

Inhale prana into your spinal column and visualize it flowing deep down into the base of the column. 

imagine that you are looking down into your tailbone and this light is radiating out with the hues of red and orange as it spreads up. 

See it fill the lower part of your abdomen and buttocks and hips, healing all those parts of your body, including the genitals, bladder, colon, uterus, prostate. 


When you exhale, visualize that it removes all toxins and waste from all of these areas. Inhale and exhale 

MANTRA

Bring attention to the perineum, the flat space between the anus and the genital area. 

Allow the attention to find the space, and to get settled into it. 

Allow the mantra Lam to arise repeatedly in your mind field, silently. Allow it to repeat at its own natural speed. Perhaps it comes 5-10 times and wants to pause, or maybe it wants to come continuously. If it pauses, allow it to return in its own time. 

The mantra may move quickly or slowly.

Keep the attention on the perineum; this is very important. 

That space might be tiny, such as a pinpoint, or it might be several inches across. 
. 

Repeat the Mantra Lam

(OPPOSITES)

Danger
Recollect an experience of danger, ant kind of danger you have experienced in life . . .
Everyone has experienced atleast a moment of danger
Remember the danger, feel the danger
Try to make the experience of danger as clear as possible
deepen your awareness and feel the danger intensely. . acutely
Continue to concentrate on the experience of danger

Safety
Try to experience the feeling of safety, any moment of safety
Concentrate and remember the feeling of being safe
Recall that experience of being safe and try to develop it
Recollect this feeling and relive it, make it vivid
Awaken the feeling of safety

Instability
Now remember a time when you felt unstable, this can be either a physical or mental experience
Remember the instability, remember the feeling of being off balance, unstable
Deepen you awareness of being  unstable, off balance
Make it vivid, see it clearly

Now come to the opposite emotion of

Stability
Remember a time when you felt stable, this can be a physical or mental sensation
Remember the stability
Remember the feeling and relive it see it clearly
Awaken to the feeling of being stable


(Visualization)https://www.youtube.com/watch?v=KhcKt_gDMhY

Bring awareness to chiddakasha the mind space in front of the closed eyes . . .

In the chiddakasha Visualize a beautiful place in nature you would like go

Allow your energy to be in this beautiful place in nature

Now that you have found you place

Remember a time in your life that you were insecure,  Allow yourself to feel insecure. ASk yourself What are you insecure about.

Is it making decisions, in public, socializing, career relationship.

Allow yourself to experience what you feel like when you are insecure

In this beautiful safe space in nature call forth a guide, god, guardian angel, protector, friend

Let your guide show you what you need to see why you are insecure

Ask your to show you what you are
shown what you need to let go of why you are insecure

A Memory may come forward or former you that comes forward or many former yous

Whatever presents itself  allow yourself
Fully understand the reasons why you developed insecurity in within your being

Allow yourself to wrap your loving energy around the former you
Love and support the former you
Allow yourself to have compassion and gratitude
Have gratitude for learning the lesson of letting go
Appreciate what the are going through

Tell them you are ready to release this old feeling of insecurity
Identify for source that is what I am ready to let go of and this is what I am ready to let go

Let go with former yous
Say to your guides "I know longer want to feel these feelings,  I know longer want to be held prisoner by these feelings"

Let the energy leave the body and feel the feelings of body
Your willingness to let go allows the energy to leave your body

Wrap your loving energy around any former yous that come in feeling compassion love and support

Sit in your beautiful place in nature and let any former yous sit with you.

Notice in front of you there is a beautiful energy forming
This is the true soul you before you came into a body

Notice all the beautiful qualities you brought into this life
Notice what you are like without human conditioning
What are you like: dancing, creative, intelligent.  What makes up the beautiful you
What gifts to you bring into the world
Feel how loving you are

Allow the beautiful energy to flow into you and any former yous that came forward
Appreciate how amazing you are and the amazing qualities that make up you.

Source wisdom, strength, power, unconditional lve

Feel self appreciation for the uniqueness of you.
Feel within your root chakra that you are stable, secure and safe

Allow yourself a live where you are grounded and supported

Feel this and take a nice deep breath and solidify the soul you into the body.


(Sankalpa)

Come back to the sankalpa


(Externalization)

Feel safe, supported, and secure

Come back to the base of the spine and notice the snake has gone back sleep there

Remember the 4 petalled lotus at the base of the spine and the yellow square and red downward pointing triangle in the square.

Become aware of the primitive self.
Become aware animal-instinctual and reactive behavior within the self.
Become aware of survival drives, such as hunger and fear.

Realize that you are safe and free for harm and the primitive self is secure and protected

Feel connected to everyone and everything

Experience  yourself as part of everything that happens.
Let go of Fear and pain
Feel love and compassion
Feel safe, secure and stable

Say to yourself mentally "I am safe, stable and secure"

Inhale safety and exhale stability
Inhale satbility and exhale security
Inhale security and exhale safety

Be aware of your pelvic area, legs, and feet.

Feel the density of your bones, the core and support structure of your body, minerals taken up from the earth and deposited inside you, compacted by gravity, formed against the pull of the earth.Feel the weight of the attachment to the earth: its gravitational pull on the body. Feel gravity pulling you down towards dense earth.

Be aware of your pelvic area, legs, and feet

Feel the weight of the attachment to the earth: its gravitational pull on the body. Feel gravity pulling you down towards dense earth.

Continue to relax, and sense the feelings in the coccyx, perineum, anus, and deep inside the pelvic cavity, the foundation of your body.

Feel the energy at the tailbone, the base of the spine.

Notice all the points your body connects to the earth. Feel supported across the entire body.  Feel the feet supported, legs supported

Come back to the breath

Extend the breath from the head to the tailbone
Extend the breath from the tailbone to the toes

Inhale deeply
Exhale fully

Inhaling and exhaling deeply and fully

Say to yourself mentally this practice of yoga nidra is now complete . . . Keep the eyes closed .....etc.