- 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.
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.
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.
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)
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.
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