Manipura Chakra asana and meditation part I: Surya Namaskar, the Sun Salutation

Surya Namaskar

Surya Namaskara or Sun Salutation (Sanscrit Surya = Sun and Namaskara = Salutation to) is a dynamic exercise, a sequence of 12 asanas repeated cyclically that stretch and tones up all joints and muscle, while massaging the internal organs of the body. It strenghtens the spine, increases flexibility and regulates the general metabolism of the body.

It is an excellent way to start the morning asana practice, as it is a complete sadhana or spiritual practice since it comprise asana, pranayama, mantra and meditation techniques. Its practice produces prana, the subtle energy that activates the lighter body as the Sun is represented by the Pingala nadi, associated with the right nostril and its rhythmic sequence of movements reflects natural cycles of the universe, the twenty four hours of the day, the twelve zodiac constellations revolving around the planet and the biorhythms of the body. Surya Namaskar can be practiced up to 108 times, however, as a warming up before asana it is fine to practice 12 rounds (6 with the right leg, 6 with the left one) to obtain the maximum benefit.

In ancient Vedic times, the Sun was worshipped on a daily basis. My personal reflection on Surya Namaskar is that it is not barely a good warming up exercise; of course if practiced with perseverance will give you strenght and flexibility, but it surely is a good preparation for spiritual awakening as the Sun, in my opinion, is a metaphore of the ancients for the Inner Self.

The ideal time to practice Surya Namaskar is at sunrise or sunset, facing the Sun. However, you can practice at any times provided that the stomach is empty. It should be avoided by people suffering of high blood pressure or heart disease or by those who had a stroke as the sequence of asanas includes many backward and forward bending asanas. 

As mentioned before, each asana we practice in Surya Namaskar has a dedicated mantra. These mantras are obviously dedicated to Surya, the god of language and light.

1. ॐ मित्रार् निः Om mitrāya namah - salutations to the friend of all
2. ॐ रवर्े निः Om ravayé namah - salutations to the shining one
3. ॐ सूर्ायर् निः Om sūryāya namah - salutations to the one who induces activity
4. ॐ भानवे निः Om bhānavé namah - salutation to the one who illuminates
5. ॐ खगार् निः Om khagāya namah - salutations to the one who moves quickly in the sky
6. ॐ पूष्णे निः Om pūṣṇé namah - salutations to the one who gives strength
7. ॐ हिरण्र्गभायर् निः Om hiraṇyagarbhāya namah - salutation to the one who comes from the cosmic womb
8. ॐ िरीचर्े निः Om marīchayé namah - salutations to the lord of the dawn
9. ॐ आहित्र्ार् निः Om ādityāya namah - salutations to the child of Aditi, the cosmic mother
10. ॐ सववत्रे निः Om savitré namah - salutations to the lord of creations
11. ॐ अर्ायर् निः Om arkāya namah - salutations to the one who is fit to be praised
12. ॐ भास्र्रार् निः Om bhāskarāya namah - salutations to the one who leads to enlightment
13. ॐ श्री सववत्रृ सूर्यनारार्णार् निः om shree savitru suryanarayanaya namah - salutations to the great god of the sun.

In the previous picture are depicted the 12 asanas of one cycle with the corresponding mantra.
Below a brief description one can use to practice Surya Namaskar.

Tadasana - Tree pose
Stand with the feet together or slightly apart (10 - 15 cm) arms by the side of the body, distributing the weight equally on both feet. Adjust the position of the pelvis so you do not arch the spine. Breath normally in this position.

Pranamasana - Prayer pose
Stand as in tadasana, inhale and exhale as you bring your hands together in Namaskara Mudra (hands prayer pose) in front of the chest (you might touch the heart center). Offer a salutation to the source of all life.
Om Mitraya Namaha

Hasta Utthanasana - Raised arm pose
From Pranamasana, inhale and raise the arms up above the head, keeping the shoulder width apart. The arms should be close to the ears and follow the movement of the head, but do not let the head hanging behind too much to avoid strain in the neck.
Push forward with the pelvis as you gently bend backwards. In this position what is important is the stretch of the arms and the trunk.
Om Ravaye Namaha

Padahastasana - Hand to feet pose
From Hasta Utthanasana straighten the back with the arms up, and as you exhale draw an imaginary circle representing the sun and bend forward from the hips until the hands reach the ground on either side of the feet. Align the fingertips with the tips of the toes.
Your forehead should be close to your knees.
From this point forward, if not for adjusting to the following position, the hands should remain in the same position and place.
Om Suryaya Namaha.

Ashwa Sanchalanasana - Equestrian pose
From Padahastasana, place the palms of the hands on the floor, inhale and bring the right leg back placing the knee on the floor and tucking the toes under. Bend the left knee, keeping the left foot flat on the floor.
Keep the arms straight. The weight of the body should be supported by both hands.
If you are flexible enough, bend backwards with the spine to increase the stretch in the right thigh.
Om Bhanave Namaha

Santolanasana - Balancing pose or plank pose
From Ashwa Sanchalanasana, hold the breath while bringing back the left foot and coming to a straight line with the body.
Keep the toes tucked under. Move the shoulders and trunk forward and drop the pelvis until the body is straight. The arms should be vertical and right below the shoulders to support the body. Engage your abdominal muscles to maintain the position.
Om Khagaya Namaha

Ashtanga Namaskar - Salutation on eight points
From Santolanasana exhale while lowering the knees, the chest and the chin on the floor. The hips and the abdomen are raised up, the back is arched. Bend the elbows as you lower the upper part of the body, keeping the arms close to the side of the chest.
Om Pushne Namaha

Bhujangasana - Cobra pose
From Ashtanga Namaskar inhale and slide the chest forward raising the head, the shoulders and the trunk. Straighten the elbows and arch back as you come in cobra pose. You can keep the toes tucked under or relax the feet on the floor, but keep the legs together. The hips should touch the floor.
Om Hiranyagarbaya Namaha

Parvatasana - Mountain pose (also known as Adho Mukha Swanasana or Downward facing dog)
From Bhujangasana, keep the hands and feet in position, exhale while pushing on the hands and toes and raise up the buttocks, lowering the head between the arms.
The back and legs should be straight and form two sides of a triangle. The heels come down to the floor as much as possible and so does the crown of the head if one's flexible enough.
Om Marichaye Namaha

Ashwa Sanchalanasana - Equestrian pose
From Parvatasana inhale deeply and step forward with the right foot.
Place the right foot flat on the floor while stretching the left thigh, pushing the pelvis downwards. The left knee is on the floor and the left toes are tucked under.
Om Adityaya Namaha

Padahastasana - Hand to toe pose
From Ashwa Sanchalanasana, bring the left foot to the side of the right one, straighten the legs and exhale while bending forwards from the hips. The hands are still by the side of the feet. Bring the forehead as close to the knees as possible.
Om Savitre Namaha

Hasta Utthanasana - Raised arms pose
From Padahastasana, inhale deeply and raise your back and arms up slowly and carefully. Keep the arms close and in line with the ears while slightly bending backwards, pushing the pelvis forward.
Remember that in this position, more than the arching of the spine, it is important to stretch the whole body.
Om Arkaya Namaha

Tadasana - Tree pose
From Hasta Utthanasana straighten the back and bring the arms down, drowing an imaginary circle, while exhaling.
Om Baskaraya Namaha


Notice that the first and the last four poses are the same at the beginning and at the end. Once one cycle is finished in Tadasana, start again and repeat 6 times per leg (the description is for the right leg but the same exercise has to be repeated moving the left leg).

Usually the Sun Salutation should be practiced in a vigorous and energetic manner, however, I also like to adapt the flow of the positions to the lenght of my breath. In this way the exercise becomes very relaxing and induces a natural meditative state as I focus on the breath, on the mantra, on maintaining the position and switching from one position to the next.

It is also possible to start slowly and increase the rate of the exercise as the body warms up. What is really important is to learn to practice the exercise correctly associating the breath with each posture. If needed, practice some basic movements to warm up the various body joints before the Sun Salutations, in order to avoid any strain.

That is all for the part I on Manipura Chakra. The postures practiced in the Sun salutation obviously stimulate all the chakras; since this practice is very intense and generates prana, as Manipura is the main pranic energy center, it seemed fine to me to associate it with this particular chakra.

Have a nice weekend and don't forget to practice yoga! :)

The consequence of attachment - A moment of mindful relax

From "Vedanta through stories" a book by Swami Sambuddhananda
Section II - Ways of self study

The consequence of attachment

A monk who was living in a city found it unsuitable for his spiritual practices. He, therefore, repaired to a forest and found its solitude congenial and suitable.
One daym however, he found that his loin cloth had been eaten into shreds by rats.

In order to get rid of the rats he procured a cat. But the next problem was how to maintain the cat. Accordingly, he brought a cow with its calf. It now became necessary that there should be somebody to attend them.

He found a boy for doing this work. The boy however, could not live alone in the forest. So, his parents were brought to the forest. The boy grew up and attained marriageble age. He was then married to the only daughter in a certain family. Thereafter, the boy's parents - in - law came to live in the forest. These families attracted other families and the forest soon became a crowded village which began to expand into a city.

The monk reflected that all this was the consequence of his desire to protect his loin cloth.

Swadhistana Chakra Asana and meditation practice

- Asana Practice -

In this post we will analyse in depth the asanas to balance the second chakra, Swadhishtana, with tips on meditation as well, that you can add to your daily yoga practice or in a class of chakra healing.

Always remember to practice mindfully and avoid forcing yourself in the postures. Remember that when you can breath without straining and you can maintain the asana without effort, the Kundalini energy is in action. While you are stretching, focus on your breath and if you wish, practice Ujjayi, the psychic breath or the ocean's breath.

Practice the asanas with the intent of relaxing and releasing tension. There's no competition in Yoga; focus on your own practice of today, without thinking too much about the results you will obtain or the performance of others if you practice in company. 

Swadhishtana

Meditate on:

The word Swadhistana means one's own abode. Your own place. Second chakra, located at the tail bone. Focus on the lower belly, under the navel. Bright orange lotus flower with 6 petals.

VAM.

The water element. Connection with the unconscious mind. Imagine yourself as water. Flow.

ASANAS:

Most of the asanas to stimulate and align the swadhishtan chakra focus on the hips, the lower part of the spine and the lower belly.

- Beginners -

Saral Bhujangasana (The sphynx)

Lie on your belly with the forehead resting on the floor, feet together with soles up, legs straight and in contact. Make sure your hips are relaxed and in contact with the ground below.
Bend the arms so that the elbows and the lower arms touch the floor; they should be positioned close to the body.
Hands on the floor close to the head so that the fingertips point forward, in line with the crown of the head. Relax the whole body and while you inhale raise the head, shoulders and chest as far as possible. Elbows, foreharm and hands remain on the floor to support. Relñax for a few time in the position then lower back to the starting position.

Tiryaka Bhujangasana (Twisting cobra)

Lie flat on the stomach, legs separated about half meter. Tuck the toes under, raise the heels. Open the arms about half meters as well and place the palms of the hands on the floor, fingertips pointing forward. Rest the forehead on the floor. Inhale and slowly raise the head, neck and shoulders, straighten the elbows, raise the trunk as far as comfortable (you should be able to breathe normally in this position).
Focus on the back muscles more than pushing on the arms; start twisting the head and the upper portion of your body so that the gaze is directed to the opposite foot with respect at the direction of your twist (if you are twisting right you will gaze at the left foot and viceversa). Arms should remain straight or slightly bend when you twist.
Stay in the position for a few breaths concentrating on the pelvis and the lower back, then come to center and repeat on the other side. Make 6 to 10 rounds (one round is one right and one left twist).

Ardha Shalabasana (Half - locust pose)

Lie on the stomach and place your hands under the thigh either with palms down or forming fists. Keep the pelvic bone in contact with the floor throughout all practice.
Chin on the floor slightly stretched forward, keep your legs straight and long.
Inhale and using the lower back muscles rise one leg as much as possible keeping the other leg straight and relaxed on the floor. You should be able to breath normally while you keep the position (if you are not, maybe you are forcing; be kind to yourself and lower the leg a little bit). You can imagine a rope that gently pulls your leg behind. Maintain the position as long as possible.
Exhaling, lower the leg. Relax for some seconds and repeat on the opposite leg.

Marjari asana (Cat stretch pose)

Sit in Vajrasana, stand on your knees and lean forward so the hands touch the ground assuming the table top pose; arms straight and opened as wide as the shoulders, hands right below the arms, which have to be kept straight for all the practice. Legs as opened as hip widht, forming a 90 degree angle. The hands should be in line with the knees.
Inhale, raise your head up and bend the spine pushing your belly towards the floor. Hips come up. Hold the position for 3 seconds at least, or adjust to your own breathing.
Exhale and lower the head down between your arms, arching back with the spine; hips pointing inwards. Hold the position for 3 seconds or adjusting to your breathing.
Repeat 6 to 10 rounds.

Paschimottanasana (Head to knee pose)

Sit on the floor with the legas togeter straight in front of the trunk. Check that both sit bones are in contact with the floor and ajust the position of the buttocks.
Keep the feet straight with toes pointing up. Inhale deeply while raising your arms over the head, forming a circle, exhale and slowly bend forward from the hips. Reach wherever you can; arms can rest on the side of the legs, hands with palms on the floor or you can grasp the big toes if you are flexible enough, lowering the elbows as much as you can (they should touch the floor).
Legs are straight if you wish to stretch the hamstrings, or you can bend slightly the knees. While maintaining the position, you can lenghten your spine as much as you can on the exhales.
To come out of the postures, inhale raising your arms and trunk up, exhale and lower the arms down to the ground.

Ushtrasana (Camel pose)- easy variation 

Sit in Vajrasana. Stand on your knees and place the hands on both side of the lower back for support.
As you exhale, push the hips slightly forward and bend backwards with the lower spine. Keep the hands in position to support you while bending. Head should be slightly back, gaze up. Keep the thighs straight and breath normally while maintaining the position.

Ardha Ushtrasana (Half camel pose)

Sit in Vajrasana. Stand on your knees, keep the feet flat with the upper side in contact with the floor or you can also tuck the toes under so that the foot rests on the foot ball.
Inhale and strech the arms out in front of you at shoulder level. While exhaling, arch the spine and bring the right arm back so that with the right hand you can touch the heel of the right foot. Push the hips forward, the head is slightly back, gaze at the left arm in front. The left arm is slightly raised.
Return to the starting position on the knees. Repeat on the other side.

Vyagrasana (Tiger pose)

Assume table top pose on all fours. Relax the whole body. Inhale and at the same time raise the head, the neck and the right leg up, arching the back downwards. The right knee remains bent. Hold the breath and the position a few seconds and while exhaling, lower at the same time the leg to the belly and the chin on the chest, arching the back upwards. The right foot and knee do not touch the floor. Hold for a few seconds and then start again doing slow movements. Repeat 10 times on each side.

Ashwa Sanchalanasana (Equestrian pose or Sprinter pose)

Sit in Vajrasana. Stand up on the knees, legs are slightly opened, hips - wide. Lean forward and place your hands underneath the shoulders coming into table top pose. Starting on the right side make a step forward so that the right foot is placed between the hands, flat on the floor the ankle should be directly below the knee or before it (but careful not to overextend the knee legaments!). The left leg stays back with the knee on the floor. The left foot can be relaxed and flat on the floor or you can tuck the toes under to balance.
Center yourself and inhale deeply. Exhale and stretch forward smoothly, body weight is on the right foot. Both hands on the floor by the side of the foot to balance. Adjust the position of the left leg behind so that you feel the stretch in the thigh.
Stay with the back straight looking forward or you can slightly arch your back backwards and look up to the sky.
To release inhale and go back to the flat back position, adjust the position of the left leg and bring the right leg back in the starting position.
Hold the finel position (whether with the stright back or the arched back) increasing the time gradually.
Repeat on both sides.

Virabhadrasana (Warrior pose var. I)

Var. I: stand in Tadasana. Make a step forward with the right knee and adjust the position of the left leg behind to balance. Keep the heels in line, the hips are facing forward. Bend the right knee to a 90 degree angle, raise your hands up by the side of the head, you can keep the arms opened or you can bring the palms together.
Bend backwards arching the back, the neck and the head. Arms should be close to the ears.
Hold and balance for a couple of breaths.
To come out of the posture, bring the head, neck and back to a normal position, lower the arms to the side of the body, straighten the right leg and make a big step forward with the left leg to return in tadasana. Repeat on the other side.

- Intermediate / Advanced -

Bhujangasana (Cobra pose)

Lie flat on the stomach with the forehead resting on the floor, legs together straight back, soles of the feet uppermost.

Place the palm of the hands flat on the floor below and slightly to the side of the shoulders with fingers pointing forward.

The elbows point backwards and are close to the side of the body.

Close the eyes, slightly push the pelvis on the floor and relax in this position.

Inhale and gently raise the head, neck and shoulders; straighten the elbows using the lower back muscle first, then the arms muscles to raise the trunk further and arch back. The pubic bone is always in contact with the floor and the navel is slightly raised.

Hold the final position breathing normally. To come out, inhale deeply and exhaling bend the arms and lower navel, chest and forehead back to the floor.

You may want to relax in Balasana after practicing this pose to relax and stretch the lower back muscle.

Poorna Bhujangasana (King Cobra pose)

This is an advanced pose.

Assume bhujangasana with the hands slightly lower, by the side of the abdomen and the legs slightly opened.

Bend the knees and raise the feet. Stretch and arch back the head, neck, shoulders and lower spine; try to touch the back of your head with the toes. Shoulders stay away from the ears.

Hips are lifted, arms are straight supporting and helping balancing the body. Hold the position for as long as comfortable, straighten the spine and lower the feet down to return in bhujangasana. Relax in Balasana.

Shalabasana (Locus pose)

Lie on the stomach and place your hands under the thigh either with palms down or forming fists. Keep the pelvic bone in contact with the floor throughout all practice.
Chin on the floor slightly stretched forward, keep your legs straight and long.
Inhale and using the lower back muscles rise both legs up. Keep both legs straight together during the practice. Use the lower back muscles and apply pressure on the hands on the floor to raise the legs up. Breathe normally and remain in the position for as long as comfortable. Exhale and lower the legs down returning to the starting position.

Merudandasana (Spinal column pose)

Sit with legs outstretched, both sitting bones on the floor. Bend the knees and bring the feet close to the coccyx, place the arms on the inside of the legs and hold the big toes with the hands. Lean slowly backwards and find balance on the coccyx.
While inhaling slowly straighten the legs and the arms, raise them upwards always balancing on the coccyx. Separate the legs as wide as possible. Holding the breath while finding the balance may help. Keep the spine straight and once you find the balance, breathe normally in this position. Hold the position as much as possible, then while exhaling, bring the legs together at center, bend the knees and lower the ffet on the floor.

Ushtrasana (Camel pose)

Sit in Vajrasana. Stand on your knees, keep the feet flat with the upper side in contact with the floor or you can also tuck the toes under so that the foot rests on the foot ball.
Inhale and strech the arms out in front of you at shoulder level. While exhaling, arch the spine and while leaning backwars bring the arms back so that you can touch the heels. You can bring the arms together to the heels or first the right one and then the left if it is easier.
The head is bent backwards as far as it is comfortable. Push forward with the hips as you relax the whole body in the position. Breathe normally.
To come out of the posture, raise your hands back to the initial position and arch the spine back in a straight position.
Do not strain and breath normally. If you cannot breathe normally during the practice of this asana, practice with the easy variations described above.
After Ushtrasana you may want to relax and gently stretch the lower back muscles in child's pose.

Makarasana (Dolphin pose)

Makara is a mythical animal which is similar to a dolphin or a crocodile.
Sit in Vajrasana, bend forward and place the knees directly below your hips, forearms on the floor. The distance between the elbows should be the same as the distance from each elbow to the interlocked fingers, forming a triangle.
Interlock the fingers and press with the forearms on the floor; curl the toes under and stretch the legs back as for Santolanasana (plank pose), feet can be together or about 10 - 15 cm opened. Keep the body as straight as possible. Inhale and while exhaling push up and back with the pelvis and the  as if you were doing Adho Mukha Svanasana (Downward facing dog - also called Parvatasana, Mountain pose). Inhale and hold the position, exhale and come back to the starting position with the body straight. Repeat in a dynamic way 10 to 30 times.
As for previous posture, relax after practicing.

Supta Vajrasana (Sleeping thunderbolt pose)

One of my favourite asanas.
Sit in Vajrasana. Slowly lean backwards and with the support of the right elbow and arm first, then the left ones, keeping the knees in contact with the floor, bring your back and the head on the floor and place your hands on the thighs or alongside the body. If necessary, or to relax in the posture, you can separate the knees.
Be careful not to strain with the knee joints and the muscles of the thighs; if you cannot reach to the final position with the back on the floor, stay on your elbows. Flexibility will come with practice.
To come out of the posture, breath in and, pushing slightly on your elbows, raise your head and upper back. Exhale. Inhale and stand up on your knees and assume Balasana to relax.

Eka padmottanasana(One leg stretch pose) or Ardha Padma Padmottanasana (Half lotus leg stretch pose)

Sit with the legs outstretched in front of you. Bend both knees keeping the feet at a distance from the sit bones. Bend the right leg as in Sukhasana. Catch the left foot with both hands and raise it from the floor. Lean backwards without arching the spine and hold the balance. Slowly raise the left foot so that the left leg is straigth. Keep the spine straight. Hold the position as long as comfortable. To come out, bend the knee and place the left foot on the floor. Repeat on the other side.

Shashank Bhujangasana (Striking cobra pose)

Assume Child's pose with the arms outstretched over the head. Big toes in touch, heels in contact with the buttocks, the forehead but not the nose touch the floor (so that the neck is relaxed).
Inhale and slide into bhujangasana without moving the position of the hands; nose and chest just brush the surface of the floor while your's sliding. Stretch up straighten the arms. The pelvis keeps contact with the floor all along the practice.
Return in Child's pose raising the buttocks and slowly moving backwards. Practice 5 to 10 rounds.

Utthan Pristhasana (Lizard pose)

Sit in Vajrasana, lean forward and cross the arms under the chest, the hands holding the upper arm a little bit over the elbow. Find balance on your elbows and knees. Inhale and relax in the position.
As you exhale, stretch the torso back placing the chin and the chest on the floor behind the forearms. Raise your hips up while arching downwards with the back. Roll the spine back into the starting position on elbows and knees and practice dynamically 5 to 10 rounds.


That is all for the asana practice on Swadhishtana chakra. Any suggestion or other asanas not listed is welcome!
Remember to meditate on Swadhishtana chakra while practicing these asanas. To do so, focus your attention on the pelvis and lower back as you breath in, maybe imagining a beautiful orange shining lotus flower gathering energy, meanwhile during the exhalation you can imagine the lotus flower opening up and releasing a warm orange light. You can also repeat the seed mantra LAM in your mind while practicing. Or you can find online music related to Swadhishtana and practice with that in background.

Next up comes Manipura Chakra, the solar plexus energy center. This is a very important chakra for our well being and there are many asanas to practice with in order to stimulate its energy.

Mooladhara Chakra Asanas and Meditation hints for your daily yoga practice

- Asana Practice -

The practice of asanas can help us align the energy of our chakras.

In a previous article, main definitions of chakras and various symbols and mantras were explained; keep those in mind when practicing the asanas, so that you bring a real meditative and hence conscious state to your practice.

Following, a list of asanas related to the Mooladhara chakra and some guidelines you can feel free to follow or not, that you can add to your daily yoga session.

Before the practice of asanas it is better to warm up the body with some basic movements of the toes, ankles, knees, hips, back arms and neck to avoid any injury.
If you have never practiced yoga, start from the beginners variations and practice very carefully. You will improve.
If you have any disease like high or low blood pressure, heart issues, if you suffer from diabetes, if you have problems with your joints (sciatica, knee problems) or any other major health problem, please consult your physician and practice very carefully. Yoga can improve your health state, as long as you practice carefully, mindfully and consciously. Remember that most of the yoga is done with your mind.
If you're fit, you can practice Surya Namaskar as a warm up before you practice the asanas.

I usually like to practice in silence, but sometimes I find useful to listen to music with frequencies related to a specific chakra. There are many youtube videos and other resources online to be enjoyed in this sense and you may want to practice with the music in background). 

Practice mindfully and avoid forcing yourself too much. For every pose there are many variations that can adapt to everyone. You adapt to your practice, as your practice adapts to you and viceversa

Mooladhara

Meditate on:

Root Center. First chakra, located at the end of the spine. Focus at the end of the spine. Focus on your legs. Deep red lotus flower with 4 petals.
The sleeping Kundalini snake all coiled.

LAM.

The earth element. I feel connected to the Earth; I come from the Earth.

ASANAS:

At body level, the asana practice for the mooladhara chakra will be focused on feet, legs, hips and lower back, as well as the large intestine: our root region.

- Beginners -

Tadasana and Tiryaka Tadasana (Palm tree and swaying palm tree pose)

Stand on your feet, you might have them touching the big toes or opened about 10 - 15 cm wide. Feel very grounded with your feet as you adjust the position of your pelvis and lower back to be as straight as possible as you lenghten your spine. Breathe deeply. Keep the knees straight, arms and hands opened looking forward or relaxed on the side of the body.

Raise your arms up over the head, interlock the fingers and turn the palms upward. Inhale, stretch up arms, shoulder and chest while coming on your toes; stretch the whole body from top to bottom. Hold the position and the breath for a few seconds, without losing balanceor moving the feet. As you exhale, lower the heels and bring the hands on the top of the head.

Variation: inhale and raise as for the previos asana, exhale bend to the right side from the waist. Be careful not to bend forward or backwards or twist the trunk. Hold the position while exhaling, inhale and come back slowly to the upright position. Repeat on the left side.

Namaskarasana (Salutation pose)

It is basically a squat position.

Squat with the feet flat on the floor about 40 - 60 cm opened. Knees should be far apart. Place your elbows between the knees and press slightly on the knees to find balance.

Bring the hands together in prayer position in front of the chest.

Inhale and slightly bend the head backwards.

Use your elbows to push the knees as wide as possible. Hold 3 seconds while holding the breath.

Exhale, lower your head and straighten the arms forward, while pushing inwards with the knees pressing on the upper arms. Press your chin against your chest.

Return to the stating position and repeat.

Kashtha Takshanasana (Chopping wood pose) - easy variation

Squat with the feet opened, flat on the floor; knees completely bent and well separated. Interlace the fingers of the hands together and place them in front of you, between the feet on the floor. Arms completely straight, elbows should touch the knees.

Straighten the arms up over and behind the head, keep them straight during the practice. Spine straight pointing upwards. Look up towards the hands then, imagine the action of chopping wood and make a downward stroke with the arms and simultaneosly exhale making a HA! sound. Make your spine round while exhaling. You can stretch the legs upand then bend the knees down while doing the stroke movement. Return to the starting position. Repeat.

Balasana or Garbhasana (Child's pose)

Sit in Vajrasana, make yourself comfortable while slightly opening the knees. Keep the big toes in touch. Exhale and bend the trunk forward. Your arms can be stretched forward, but make sure your elbows touch the floor, or relaxed by the side of your legs. Your buttocks should touch the heels.

Arms and forehead should touch the floor; the ideal position is when the back is equally rounded and relaxed.

Ardha Pawanuktasana and Pawanmuktasana (Wind release pose)

Lie down on your back, legs stretched, hands in touch with the ground. 

Bend the right knee and bring the thigh to the chest. Embrace your knee and hold it with your hands. Hold the position, keeping the left leg straight on the floor.

You can keep this position and relax while enjoying the belly massage of the thigh or inhale deeply and as you slowly exhale raise the head and the shoulders off the ground, bringing the knee to the nose. Breath normally in this position. To exit from Ardha Pawanmuktasana, exhale and lower your shoulders and head back to the ground. Repeat on the left side.

To practice Pawanmuktasana, follow the same steps with both legs together at the same time.

Sukhasana (Easy cross legged pose)

Sit with the legs straight in front of the body. Bend one leg and place the foot under the opposite thigh. Bend the other lega and place the foot under the opposite thigh.

This is one of the most comfortable poses for meditation!

- Intermediate/Advanced -

Pada Prasar Paschimottanasana (Forward bend with legs wide)

Sit with the legs as wide apart as possible, hands in front of the body on the floor.
Inhale deeply and while exhaling, bend slowly forward with your trunk.
Hands can be placed on the floor depending on how much you can bend, or you can grasp the big toes with the fingers.
In the ideal position, forehead, chest, abdomen and pelvic region are on the floor.Var.: sit with the legs as wide apart as possible, turn the trunk to the right and bend forward.
Bend as much as you can, possibly the elbows touch the floor and the nose touches the knee.
As you inhale raise up. Repeat for the left side.

Ardha Hanumanasana and Hanumanasana (Hanuman's pose)

Sit in Vajrasana. Stand on the knees and stretch the right leg to the front. You may can find comfortable to place a cushion or a block under your pelvis area.

Place the hands on the floor on either side of the right foot to balance; very gently slide the right foot forward and start stretching the left leg backwards. Your pelvis and both legs are on the floor in the ideal pose.

Close your eyes and place your hands in prayer position. Return to the starting position and repeat on the other side.

Samatvam Asana (The tiptoe pose or the pose of equanimity) - balancing pose

Start in Vajrasana, tuck the toes on one side. Lift one leg and put the foot on the opposite thigh. Balance, and raise the trunk until the spine is straight. Arms can be opened on the side to balance or joined in Pranama Mudra (hands prayer pose). Repeat on the other side.

Garudasana (Eagle pose) - balancing pose

Stand in Tadasana. Focus the gaze on a fixed spot. Raise your right leg and balance on the left leg as you gently bend your knee. Bend the right leg and twist it around the left leg.

Raise your arms and bend the elbows, place the left arm at the center and twist the right arm around. Palms of the hands should touch. Balance in the position, and if you can, lower your pelvis down as if you wanted to sit.

To come out of the posture, untwist your arms and legs and return to Tadasana.

Practice on the other side.

Utthita Hasta Padanghustasana (Raised hand to big toe pose)

Stand in Tadasana. Relax the whole bodyand focus the gaze on a fixed point.

Bend and raise the right knee, bringing the thigh to the chest, while you grab your big toe with your right fingers. Straighten the right leg first in front of the body, raise your left arm to balance; you can open the right leg to the right side if you balance to give a stretch to the hips.

Repeat on the left side.

Padmasana (lotus pose)

Sit with legs straight in front of your body. Slowly and carefully bend one leg and place the foot on the top of the opposite thigh, sole up, heel close to the pubic bone.

Bend the other leg and place the foot on top of the opposite thigh. Both knees should ideally touch the floor. Keep the spine straight, shoulders relaxed. Youcan move forward and backwards until you find balance and alignment.

Focusing your yogic practice on Mooladhara can help you awake and rise the Kundalini Shakti, the source of all energy.

Next post will be on Swadhishtana Chakra. Please practice mindfully and do not push yourself too much.

Namasté.

The way of selflessness - A moment of mindful relax

From "Vedanta Through Stories" by Swamy Sambuddhananda - edited by Ramakrishna Math, Khar, Mumbai.

I hope these stories will light you up as they did with me. They always have a spiritual meaning we can put into practice in our lives.

CHAPTER II: Self Unfoldment

- The way of selflessness -

After Swami Vivekananda had made a great name in USA, one of his brother monks, who was proceeding from that country, consulted Sister Nivedita who accompanied him, how should he work in the new country.

Sister Nivedita, seeing a knife lying by the side of the monk asked him "Please, give me the knife".

The Swami offered her the knife holding the blade in his hand so that the sister should seize it by the hilt.

Sister Nivedita thereupon said: "That is the right way, brother. Keep yourself always on the side which is dangerous, leaving the safer side for others".

Chakras, meditation and asana practice

- About Chakras -

The practice of Meditation and Asanas can stimulate specific body areas and energy centers, influencing the balance of the Nadis and Chakras.

However, in order to heal or "tune" your chakras it is important to meditate on each one of them, as well as the areas of life that are affected by a chakra (however I think of chakras more like energy centers that once unlocked can allow you to reach the ultimate reality and not as mere instruments to improve material life. There might be a connection with that but always at an energetic level - which can with no doubt influence material life).

It is in our own mind in fact that we have to find the energy and the connections related to a specific chakra and release a specific type of energy to heal or align that specific chakra.

The word chakra (devangari: चक्र, cakra) means wheel, circle or disk.

In spiritual terms chakra may mean circle, as the yantras or mandalas. These are symbolic diagrams representing divine energy.

In tantric yogic tradition, it refers to an energy center in the subtle body where divine energy resides in latent form. They are energy exchange points.

There are hundreds of these energy centers in the subtle body but the chakras on which we will focus are seven, located from the bottom of the spinal cord to the top of the head.

The image below shows an ancient map of nadis and chakra of the subtle body.

Releasing the energy blocks in each chakra from the lowest to the highest allows the pratictioner to release the energy of the Sushumna nadi, open the 1000 petals lotus flower chakra on the crown of the head and connect with the ultimate reality.

As written before, each chakra corresponds to a specific area of life and can be blocked by determined feelings. Let's check each one of them in details; please note the name of the chakras, and how they translate.

In addition to the basic relevant information about each chakra listed below, a list of asanas to add to your practice to balance the chakras, as well as some advice for your chakra meditation will be given in the next weeks.

Mooladhara - the Root Chakra

The word mooladhara means root center or root support. Its symbol is a deep red lotus flower with 4 petals with a yellow square and an inverted triangle in its middle, which is the resting place of the Kundalini energy.

Often a white elephant with seven trunks is represented within the lotus flower, representing stability.

The seed mantra to meditate on this chakra is LAM (लं laṃ).

Each of the four petals has a sanscrit syllabe on it: वं vaṃ,

शं śaṃ, षं ṣaṃ, and सं saṃ

These syllabes are associated with dharma (duties), artha (meaning), kama (pleasure) and moksha (liberation) or with four vrittis: joy, pleasure, control, concentration.

This energy center is located in the space between the perineum and the lower point of the coccyx. Due to its location it is related to excretion (large bowel, ureters) and, in general, to the lower part of the body - legs, feet. It is also related to the sense of smell.

It is the center of personal security.

All this connect the Mooladhara Chakra to the element Earth.

This chakra is blocked by FEAR. By focusing on one's fears, realizing what they represent and that in truth, there's no real need to fear anything, Mooladhara chakra can be healed allowing the energy to flow towards the next chakra.

Swadhistana - the Sacral Chakra

The word swadhistana means one's own base or one's own abode. It is represented by an orange lotus flower or a white lotus flower with dark yellow petals with 6 petals, with a crescent moon and a point inside. It is connected with water, unconsciousness,  and the sense of taste.

The associated animal is a crocodile (often a mythical creature half-fish half-crocodile), representing lower karmic movements.
In oriental traditions there is a center in the brain where our past karmic experiences (Samskaras) are stored. This brain center is said to be in direct connection with Swadhishtana.

The seed mantra to meditate on this chakra is VAM (वं vaṃ)

Each of the six petals has a sanscrit syllabe on it: बं ban, भं bhaṃ, मं maṃ, यं yaṃ, रं raṃ and लं laṃ.

These syllabes are associated with affection, pitilessness, feeling of all-destructiveness, delusion, disdain and suspicion.

It is the center of emotions and pleasure.

This chakra is blocked by GUILT. Release all that make you feel guilty, all the things you blame yourself of. These things happen. It's the all-encompassing way of life. Forgive yourself so that the energy can flow to the next energy center.

Manipura - the Solar Plexus Chakra

The word Manipura means city of jewels. This chakra is symbolized by a bright yellow lotus flower with ten petals, at its center a red inverted triangle standing for the fire element, to which this chakra is associated. Other colours often associated are blue (Tantra) and red (Nath), often the petals are dark blue or black.

This chakra is located above the navel and is often associated to the pancreas and the adrenal glands in the physical body. Also digestion and metabolism, which take place at the location of this chakra, can represent the fire - as the power of transformation. It is also associated with sight.

The seed mantra  to meditate on Manipura chakra is RAM (  रं raṃ). Each of the petals has a sanscrit sillabe on it: ḍaṁ, ḍhaṁ, ṇaṁ, taṁ, thaṁ, daṁ, dhaṁ, naṁ, paṁ, and phaṁ, each representing 

spiritual ignorance, thirst, jealousy, treachery, shame, fear, disgust, delusion, foolishness and sadness.

This energy center radiates prana throughout all the body. Meditating on Manipura can help us take consciousness of our pranic energy.

This chakra is blocked by SHAME. Release all your disappointments, accept who you are with all your mistakes to let the energy flow freely to the next chakra.

Anahata - the Heart Chakra

The word anahata means unbeaten or unstruck. It can also be translated as sound produced without touching two parts or the sound produced from one clapping hand. It is represented by a green lotus flower with twelve petals. Inside, two triangles intersect to form a shatkona (like in a Yantra), representing male and female energy.

It is located in the spine close to the heart. It is associated with  air, touch and hands in general. In hindu traditions, it is believed to be the seat of Jivatman and Parashakti (consciousness and energy of creation).

The seed mantra is YAM (यं YAṂ) and on each petal is a sanscrit syllabe: kam, kham, gam, gham, ngam, cham, chham, jam, jham, nyam, tam and tham representing the vrittis of lust, fraud, indecision, repetance, hope, anxiety, longing, impartiality, arrogance, competence, discrimination and defiance.

This chakra is blocked by  GRIEF. Release all your loss, all of your sadness; the love you received from your lost ones is still with you. Love sourrounds and permeates each one of us.

Let the energy flow to the next energy point.

Vishuddha- the Throat Chakra

The word vishuddha means especially pure.

It is represented by a twelve petals light blue or white with purple or smoked-colours petals lotus flower with a downward facing triangle and a white circle representing the full moon, a symbol for akasha or ether (the chakra's associated element). In occident we know it as the light blue chakra.

It is located in the throat (hence pharynx and larynx region) and is often associated with the thyroid gland as well. It is associated with the sense of hearing and the ability to speak and communicate. When it is balanced, negative experiences become wisdom. This chakra is a purification center.

The seed mantra is HAM (हं haṃ) and on each petal we have a sanscrit syllabe:

अ a	आ ā	इ i	ई ī	उ u	ऊ ū	ऋ ṛ	ॠ ṝ
ऌ ḷ	ॡ ḹ	ए e	ऐ ai	ओ o	औ au	अः ḥ	अं ṃ

each representing the Vittis of the mantra Ong [Aum], the Sama-mantras, the mantras Hung, Phat, Washat, Swadha, Swaha, and Namak, the nectar Amrita, and the seven musical tones.

This chakra deals with truth and is bloked by LIES, especially the ones we tell ourselves. Release your denial, you cannot lie about your true nature. Accept who you are and flow to the next chakra.

Ajna - the Third Eye Chakra

The word ajna means to command or to perceive.

This chakra is represented by an indigo or white lotus flower with two petals (representing ida and pingala nadi, which meet the central shushumna nadi before rising to the crown chakra). Inside the lotus flower is a downward facing triangle. 

This chakra is located in the brain, it is connected with the pineal gland. It represents the subconscious mind and our intuition. It is said that those who are able to balance this chakra can see the past, present and future. The superficial location is between the eyebrows.

The seed mantra is OM (ॐ, Auṃ or Oṃ)

The letter "ham" (हं) is written in white on the left petal and represents Shiva (consciuosness), while the letter "ksham" (क्षं) is written in white on the right petal and represents Shakti (energy).

This chakra is blocked by ILLUSION. The greatest illusion in this world is separation; what we think is separate and different is actually one and the same. All things are connected is connected and there is life everywhere.

Sahasrara - the Crown Chakra

Sahasrara means thousand-petaled. It is represented by a lotus flower with 1000 petals of different colours arranged in 20 layers. Often it is depicted in light violet colour, representing spirituality. It is golden inside and a circular region (the moon) is inscribed inside a golden luminous triangle which can be upwarding or downwarding.

It is related to pure consciousness and connection with the higher self and the ultimate reality.

No mantra is associated with this chakra, as it deals with the world of peace and silence. It is said that when a yogi opens this chakra, he/she acquires the gift of omniscience and divine abilities.