It took me a while to complete this part II for Manipura chakra.
Manipura chakra is an important chakra as it deals directly with our pranic energy and our actions in the world. It is the very centre of our body.
Many asanas can stimulate this chakra, including the sequence of Surya Namaskar already discussed.
In this post, the asanas that can be practiced at a beginner level will be reported to be added to your daily yoga practice to heal your chakras.
I take this opportunity to recall also the articles of the first two chakras Mooladhara and Swadhistana.
Manipura
Meditate on:
The city of jewels. A beautiful yellow shining and burning lotus flower with 10 petals located in the solar plexus (above the navel).
The sound RAM.
The Fire element. Consciousness of the pranic energy flowing throughout the body.
Imagine yourself as fire. Ignite the flame of your inner strenght and willpower.
ASANA:
The asana practice is focused on the belly and the lower to middle part of the spine, as well as on the digestive system with many twisting and turning asanas.
Beginners
Ardha Chakrasana (half - Wheel pose)
Lie on your back and bend the knees with your feet touching the floor. The feet can be together or about 10 - 15cm apart and the closer to your buttocks, the better.
If you have the flexibility grasp the ankles with the hands or keep the arms on the floor by the side of the body with palms of the hands facing down. This is the starting position, from here, avoid moving the head and neck.
Inhale and rais the buttocks, arch the back, raise the navel and the chest as much as possible, pushing the chest upwards. Keep your knees at the same distance of the feet.
The chin should touch the chest. Do not strain and hold the position as long as it is comfortable for you. Remember to breath normally while maintaining the position.
To come out of the posture, lower the shoulders, back and buttocks to the floor, release the arms and outstretch the legs.
This position improves the flexibility of the spine, massages and stretches the abdominal organs and strenghtens the buttocks and thighs.
Setu Asana (Bridge pose)
Sit with your legs outstretched. Place the palms of the hands on the floor on either side of the body about 30 cm behind the buttocks. Keep the elbows straight and the fingers pointing backwards and recline a little the trunk.
Inhale and raise the legs, buttocks and back, let the head hang back. The soles of the feet should get to touch the floor. Arms and legs should be strainght.
Stay in the position as long as it is comfortable and remember to breath normally while holding the pose.
To come out, slowly lower the buttocks to the floor.
Meru Wakrasana (Simple spinal twist)
Sit with the legs outstretched. Bend the right knee and place it either on the inside or the outside of the left thigh; what is important is that the sole of the feet touches the floor.
Place the right arm on the side of the right thigh; you can embrace the right leg if it is more confortable.
Inhale and raise the left arm up; as you exhale, twist to the left and place the left hand flat on the floor, close to the left buttocks. Also turn your gaze as you twist. Remember to breath normally without strain and to keep the position as long as it is comfortable.
To come out, inhale and raise the left arm up and lower it down as you release the twist. Relax the right arm and leg and repeat on the other side.
Bhu Namasana (Spinal twist prostration pose)
Sit with your back straight and the legs outstretched.
Place both hands by the side of the right hip, fingers pointing to each other.
Inhale, twist to the right and slightly bending the arms, bend the torso and lower the head while exhaling. In the final position, the forehead should touch the floor.
Keep the buttocks on the floor.
Keep the position for as much as comfortable, then repeat on the other side.
Shashankasana (Hare pose)
Sit in Vajrasana, keep the spine straight. Inhale and raise the arms straight above the head at shoulder distance. Starting position.
Exhale and bend the trunk forward from the hips. The heels should be in contact with the buttocks, the back, head and arms should be in line with the trunk.
Arms and forehead should touch the floor.
Maintain the position holding the breath then inhale and slowly raise arms, head and trunk to the starting position. Lower the arms.
This asana can be practiced dynamically, just make sure to check the breath and avoid fast movements. A gentler variation for coming out from the posture is to slide the hands and arms to roll up instead or raising them straight up.
Santolanasana (Balancing pose)
Come to a table top pose as for marjari asana, tuck the toes under and lift the knees, until the body is in a stright line.
Arms are straight right below the shoulders.
Engage your abdominal muscles in the center of the torso to keep the position.
Gaze in the space between your hands to straighten the neck too but if this is unconfortable, look in front of you.
Keep the position for as long as comfortable while breathing normally. Try to focus your breathing at the solar plexus area.
For a gentler variation, it is possible to keep the knees down.
Parivritti Trikonasana (Twisted triangle pose)
Standing, open the feet as wide as you can (more than shoulder width apart), raise the arms sideways to shoulder level. Inhale. This is the starting position
Exhale and turn the head and the right feet to the right. Inhale, stretch on the right side with the trunk, then exhaling, slowly twist the torso and bend while switching the arms, so that the left hand comes to the outer side of the right calf. The right arm is stretched up vertically. Ideally, the two arms should be in one line.
Look up to the right hand, but it is possible to look in front or down to the right feet. Remember to breath normally while you stay in the asana and to avoid bringing the body forward.
To release, look down to the right feet then as you inhale raise the trunk up. Turn the head and the right feet to the front as in the strating position and repeat on the other side.
Virabhadrasana II (Warrior pose variation II)
Stand erect, open the feet as wide as possible (more than shoulder width apart),raise the arms sideways to shoulder level. This is the starting position. Inhale and as you exhale, turn the head and the right foot to the right.
As you exhale, bend the right knee to a 90 degree angle, keeping it in line with the ankle, and gaze at the right fingertips.
Hold for as much as comfortable. Straighten the right leg, turn the head and the right knee back to the starting position and repeat on the left side.
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