Last chapter of the three-parts Manipura chakra practice, in this post the asanas that yogis can practice once an intermediate to advanced level of overall flexibility and balance in the body. You can add some to your daily practice, with awareness on the chakra each one relates to.
Always remember not to force yourself and that all asanas can be practiced at different levels of difficulty, so if you do not reach the "higher stage" of an asana do not worry too much. You will get there by practicing and practicing; I remember when, a couple of years ago, I was able for the first time to perform chakrasana - I could never do "the wheel" when I was younger, even as a child and even if I have always been quite in good shape and not even during my TTC!!!! - I was very surprised, because it happened in a time when I was feeling more flexible somehow, but compared to other periods of my life, I was not in a good physical shape at all, so it was completely unexpected.
Try to practice, not only yoga but everything in your life, with an attitude of non-attachment. This goes for both bad things and good things.
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.
Intermediate to advanced practitioners
Halasana (Plough pose)
Lie on your back with legs and feet together. Place your arms by the side of the trunk, palms facing down. lose your eyes and relax completely.
Inhale deeply and with a single movement raise your legs up straight engaging your abdominal muscles, press on the arms and lift the buttocks, roll your spine up and away from the floor. Lower the legs down over your head, tuck the toes under.
The chin should touch the chest. This is the final position. Hold as much as comfortable, breathing deeply, close the eyes and focus on the solar plexus area. Be careful to avoid any neck movement to avoid injuries. The neck should be stretched and relaxed in this position.
To come out of the posture, inhale deeply and exhaling roll your spine back on the floor, vertebra by vertebra, lower your buttocks and then the legs, being careful that the neck always stays on the floor.
Do not force to let the toes reach the floor, if you can't; instead, use a cushion or any kind of available support. In this case it is also recommendable that you place your hands on the lower back for extra support.
Matsyasana (Fish pose)
Lie on your back with legs stretched out. Place your hands below the buttocks, the arms are close as much as possible to the trunk.
Inhale and using your hands, lower arms and elbows for support roll the spine upwards so that the crown of the head touch the floor. Keep your legs together, open both feet to the sides so they resemble the tail of the fish.
Hold the position for as much as comfortable, while breathing deeply. The final position may be held for 5 minutes, however 1 to 3 minutes is enough.
Slowly and carefully roll the spine and the neck back to the floor, close the feet and relax.
It is possible to come to Matsyasana from Halasana in case you want to practice a sort of flow movement; when releasing Halasana, adjust the position of the arms and hands so that your buttocks will lower on the back of your hands. Lower the spine and legs down with an exhale. Inhale and roll up to Matsyasana.
Matsyasana can also be practiced sitting in Padmasana (lotus pose), carefully leaning backwards supporting the body with the arms and elbows. Arch the spine up and let the crown of the head touch the floor, without raising the crossed legs from the floor. Hold the big toes if you reach, however the hands can also be on the side of the body. The weight of the body should be distributed on the buttocks, legs, elbows and the crown of the head. To come out of the posture, press on your elbows and roll the spine back to a upright position with the same movements you made to come in the posture, but in reverse order. Release padmasana and practice the posture with the legs crossed the other way.
Chakrasana (Wheel pose)
Lie on the back and relax the whole body.
Bend your knees, open the legs to the side of the mat and place your heels as close as possible to the buttocks. The closest, the better.
Raise your arms and place the palms of the hands flat on the floor beside the head, fingertips pointing towards the shoulders.
Inhale deeply and moving slowly, press on the feet to raise your legs and arch your back and neck so that the crown of the head touches the floor. This is the first stage. Exhale and on the next inhale, with a single movement, press on the feet and hands, stretch the arms and legs as much as possible, lifting the head from the floor. This is the final posture. Hold as much as comfortable and come out with control, lowering the arms and bringing the crown of the head on the floor, then rolling the neck and the spine back on the floor. Relax the legs down and come back to the initial supine pose.
In case you cannot practice (yet! do not give up! :D) with the final position, hold the first stage until you will develop enough strength and flexibility to raise up completely.
After practicing Chakrasana I usually stay for a couple of breaths in pawanmuktasana to balance the arch in the spine.
Dhanurasana (Bow pose)
Lie flat on the belly, chin or forehead on the floor. Open the legs and bend the knees so that the hells come in touch with the buttocks. Clasp your ankles with your hands, adjust the position so the shoulders are back and down. This is the starting position.
Inhale and pushing the feet away from the body, arch your back so that you rise the chin, the chest and the thighs from the floor. Keep the arms straight and you can roll forward and backwards to adjust the position.
Hold while breathing normally as much time as you ar comfortable. Feel the massage of the floor on the solar plexus area. To come out from the posture, slowly lower the legs down and come back to the starting position. Release the ankles and relax in Makarasana (Crocodile pose).
Saithalyasana (animal resting pose)
This is a relaxing pose.
Sit with your legs open as wide as much as possible. Bend the right knee and place the sole of the feet on the inner part of the thigh. Bend the left knee and turn the thigh backwards so that the left heel is placed on the outside of the left buttock.
Turn the torso to the right, inhale and raise your arms up on the sides of the head and exhaling bend forward over the right knee, bringing the arms, hands and forehead on the floor.
The left buttock should touch, or stay as close as possible to the floor. If it can't rest on the floor, use a cushion or a block for support.
Hold the position breathing normally and relaxing the whole body as much as comfortable. Feel the massage in the belly as it bends to reach forward on the right side.
To come out of the posture, raise your hands, arms and trunk at the same time or roll back slowly walking your hands and arms close to the sides of the trunk.
Release the legs position slowly and carefully and repeat on the left side.
Parivritti Janu Sirshasana (Spiralled head to knee pose)
Sit with the legs open wide and the sitbones on the floor. Bend the left knee and place the sole of the foot on the inside of the of the left thigh. Inhale and turn the trunk to the left and exhaling bend on the right side, the right elbow should touch the floor and the right lower arm should be relaxed on the side of the right leg. Clasp the right toes with your left hand if you can. Feel the stretch on the left side of the body.
The chest should be facing forward and the left arm should be up and looking forward too. Adjust the position of the shoulders so that you feel comfortable in the position.
Breathe normally while holding, to come out of the posture inhale deeply and raise the trunk and the left arm up and relax before you repeat on the other side.
Eka Padmottanasana (One leg stretch pose)
Sit with the legs outstretched in front of you. Bend the right leg as in Sukhasana (placing the right foot against the inner left thigh) or Ardhapadmasana (placing the right foot on top of the left thigh).
Bend the left knee and place the foot on the ground, grasp the left toes or foot with both hands. Lean backwards and find balance on your sitbones so that your back is straight.
Slowly start raising the left foot and straighten the leg. Keep the spine straight and strong to balance.
Hold the position as long as comfortable. To come out, bend the knee and slowly start lowering your feet to the ground.
Repeat on the other side.
Yogamudrasana (Psychic union pose)
Sit in Vajrasana (easier) or Padmasana (advanced). Bring the arms behind the back and interlace your fingers (hands should be at lower spine level). Inhale and bend forward from the torso, your forehead should reach the floor. Avoid lifting the sitbones from the floor; instead, place a cushion or a block of the appropriate height in case of discomfort.
Take a few breaths in this position; then inhaling raise your arms up to stretch the shoulders back, the shoulder blades come closer.
The other possibility is, once sitting in Padmasana, bring the arms behind your back and reach out for the right big toe with the left hand and for the left big toe with the right hand.
Relax the whole body in the final position, breathing slowly and deeply.
Be aware of the pressure of the heels on the belly.
Stay in the position as long as comfortable, focusing on breathing; to come out, inhale deeply and exhaling lower the arms down slowly, reaching the lower back with your hands releasing the shoulders.
Inhale and slowly bring your torso up. Release the hand position or release the big toes and the position of the arms in case you practiced with the second option for the arms.
Release the position of the legs in case you practiced in Padmasana and repeat with the lower leg up this time.
Hamsasana (Swan pose)
Sit in Vajrasana, stand on your knees. Lean forward and place the palms of the hands flat on the floor with the fingers pointing backwards.
Bend your elbows so that the upper arm comes in contact with the trunk, find balance as the chest is supported by the upper ar
ms and the elbows support the abdomen.
Slowly stretch the legs backwards until they are straight. Keep the feet together and tuck the toes under.
Raise the head slightly, or keep your chin on the floor. Focus the gaze to a fixed point in front of you.
In the final position, all the weight of the body rests on the hands and the tip of the toes. Hold the position for as long as comfortable. Lower the knee to the floor and release the arms position very carefully, returning to Vajrasana.
Mayurasana (Peacock pose)
Assume Hamsasana or the swan pose. Tense all the muscles of the body and slowly start to raise the trunk and legs so that they are orizontal to the floor. Hold the head in position you assumed for Hamsasana and on the inhale try to raise a bit more the legs, always maintaining a straight line across the spine. Adjust the position engaging your abdominal muscles so that you can balance.
Maintain for as long as comfortable. Slowly lower down and return to the starting position.
Virabhadrasana (Warrior pose) var III
Stand with the feet together. Raise the arms stright above the head and interlock the fingers joining the palms.
Move all the weight of the body on the left leg while you start leaning forward with your torso and raising the right foot up backwards.
In the final position hands, arms, head, neck, trunk and the raised leg are in a straight orizontal line.
Balance holding the gaze on a fixed point on the floor. You can raise the head and look straight up also.
Hold as long as comfortable and always keeping the same orizontal body line come back to the upright position.
Lower the arms and relax the body. Repeat on the other side.
Sirsha Angusta Yogasana (Head to toe pose)
Stand upright with the legs opened as much as possible. Interlock the fingers behind the lower back, keep the arms straight.
With a single movement twist the trunk, the right foot and the gaze to the right. Bend the right knee so that your ankle is directly below the knee. This is the starting position.
Exhale and bend forward from the trunk and inhaling stretch the arms up. The head should come close to or reach the inside of the right calf or of the right foot.
Allow the arms to fall forward at each inhale. Hold the position as long as comfortable, to release raise the head and the trunk simultaneously bringing the hands to the lower back. Straighten the bended leg and come back to center. Relax the body and then repeat on the other side.
That is all for the practice about Manipura Chakra, the solar plexus energy center.
Always remember to practice mindfully and to focus on the stimulated part of the body during the exercise. This will bring awareness of both your grosser body the ethereal one and this goes especially for Manipura, being strongly associated with prana.
Next up is the amazing practice for Anahata Chakra or the Heart Chakra. As we go up in the chain of chakras, we will start dedicating more and more time to meditation and self - inquiry.
Lie on your back with legs and feet together. Place your arms by the side of the trunk, palms facing down. lose your eyes and relax completely.
Inhale deeply and with a single movement raise your legs up straight engaging your abdominal muscles, press on the arms and lift the buttocks, roll your spine up and away from the floor. Lower the legs down over your head, tuck the toes under.
The chin should touch the chest. This is the final position. Hold as much as comfortable, breathing deeply, close the eyes and focus on the solar plexus area. Be careful to avoid any neck movement to avoid injuries. The neck should be stretched and relaxed in this position.
To come out of the posture, inhale deeply and exhaling roll your spine back on the floor, vertebra by vertebra, lower your buttocks and then the legs, being careful that the neck always stays on the floor.
Do not force to let the toes reach the floor, if you can't; instead, use a cushion or any kind of available support. In this case it is also recommendable that you place your hands on the lower back for extra support.
Matsyasana (Fish pose)
Lie on your back with legs stretched out. Place your hands below the buttocks, the arms are close as much as possible to the trunk.
Inhale and using your hands, lower arms and elbows for support roll the spine upwards so that the crown of the head touch the floor. Keep your legs together, open both feet to the sides so they resemble the tail of the fish.
Hold the position for as much as comfortable, while breathing deeply. The final position may be held for 5 minutes, however 1 to 3 minutes is enough.
Slowly and carefully roll the spine and the neck back to the floor, close the feet and relax.
It is possible to come to Matsyasana from Halasana in case you want to practice a sort of flow movement; when releasing Halasana, adjust the position of the arms and hands so that your buttocks will lower on the back of your hands. Lower the spine and legs down with an exhale. Inhale and roll up to Matsyasana.
Matsyasana can also be practiced sitting in Padmasana (lotus pose), carefully leaning backwards supporting the body with the arms and elbows. Arch the spine up and let the crown of the head touch the floor, without raising the crossed legs from the floor. Hold the big toes if you reach, however the hands can also be on the side of the body. The weight of the body should be distributed on the buttocks, legs, elbows and the crown of the head. To come out of the posture, press on your elbows and roll the spine back to a upright position with the same movements you made to come in the posture, but in reverse order. Release padmasana and practice the posture with the legs crossed the other way.
Chakrasana (Wheel pose)
Lie on the back and relax the whole body.
Bend your knees, open the legs to the side of the mat and place your heels as close as possible to the buttocks. The closest, the better.
Raise your arms and place the palms of the hands flat on the floor beside the head, fingertips pointing towards the shoulders.
Inhale deeply and moving slowly, press on the feet to raise your legs and arch your back and neck so that the crown of the head touches the floor. This is the first stage. Exhale and on the next inhale, with a single movement, press on the feet and hands, stretch the arms and legs as much as possible, lifting the head from the floor. This is the final posture. Hold as much as comfortable and come out with control, lowering the arms and bringing the crown of the head on the floor, then rolling the neck and the spine back on the floor. Relax the legs down and come back to the initial supine pose.
In case you cannot practice (yet! do not give up! :D) with the final position, hold the first stage until you will develop enough strength and flexibility to raise up completely.
After practicing Chakrasana I usually stay for a couple of breaths in pawanmuktasana to balance the arch in the spine.
Dhanurasana (Bow pose)
Lie flat on the belly, chin or forehead on the floor. Open the legs and bend the knees so that the hells come in touch with the buttocks. Clasp your ankles with your hands, adjust the position so the shoulders are back and down. This is the starting position.
Inhale and pushing the feet away from the body, arch your back so that you rise the chin, the chest and the thighs from the floor. Keep the arms straight and you can roll forward and backwards to adjust the position.
Hold while breathing normally as much time as you ar comfortable. Feel the massage of the floor on the solar plexus area. To come out from the posture, slowly lower the legs down and come back to the starting position. Release the ankles and relax in Makarasana (Crocodile pose).
Saithalyasana (animal resting pose)
This is a relaxing pose.
Sit with your legs open as wide as much as possible. Bend the right knee and place the sole of the feet on the inner part of the thigh. Bend the left knee and turn the thigh backwards so that the left heel is placed on the outside of the left buttock.
Turn the torso to the right, inhale and raise your arms up on the sides of the head and exhaling bend forward over the right knee, bringing the arms, hands and forehead on the floor.
The left buttock should touch, or stay as close as possible to the floor. If it can't rest on the floor, use a cushion or a block for support.
Hold the position breathing normally and relaxing the whole body as much as comfortable. Feel the massage in the belly as it bends to reach forward on the right side.
To come out of the posture, raise your hands, arms and trunk at the same time or roll back slowly walking your hands and arms close to the sides of the trunk.
Release the legs position slowly and carefully and repeat on the left side.
Parivritti Janu Sirshasana (Spiralled head to knee pose)
Sit with the legs open wide and the sitbones on the floor. Bend the left knee and place the sole of the foot on the inside of the of the left thigh. Inhale and turn the trunk to the left and exhaling bend on the right side, the right elbow should touch the floor and the right lower arm should be relaxed on the side of the right leg. Clasp the right toes with your left hand if you can. Feel the stretch on the left side of the body.
The chest should be facing forward and the left arm should be up and looking forward too. Adjust the position of the shoulders so that you feel comfortable in the position.
Breathe normally while holding, to come out of the posture inhale deeply and raise the trunk and the left arm up and relax before you repeat on the other side.
Eka Padmottanasana (One leg stretch pose)
Sit with the legs outstretched in front of you. Bend the right leg as in Sukhasana (placing the right foot against the inner left thigh) or Ardhapadmasana (placing the right foot on top of the left thigh).
Bend the left knee and place the foot on the ground, grasp the left toes or foot with both hands. Lean backwards and find balance on your sitbones so that your back is straight.
Slowly start raising the left foot and straighten the leg. Keep the spine straight and strong to balance.
Hold the position as long as comfortable. To come out, bend the knee and slowly start lowering your feet to the ground.
Repeat on the other side.
Yogamudrasana (Psychic union pose)
Sit in Vajrasana (easier) or Padmasana (advanced). Bring the arms behind the back and interlace your fingers (hands should be at lower spine level). Inhale and bend forward from the torso, your forehead should reach the floor. Avoid lifting the sitbones from the floor; instead, place a cushion or a block of the appropriate height in case of discomfort.
Take a few breaths in this position; then inhaling raise your arms up to stretch the shoulders back, the shoulder blades come closer.
The other possibility is, once sitting in Padmasana, bring the arms behind your back and reach out for the right big toe with the left hand and for the left big toe with the right hand.
Relax the whole body in the final position, breathing slowly and deeply.
Be aware of the pressure of the heels on the belly.
Stay in the position as long as comfortable, focusing on breathing; to come out, inhale deeply and exhaling lower the arms down slowly, reaching the lower back with your hands releasing the shoulders.
Inhale and slowly bring your torso up. Release the hand position or release the big toes and the position of the arms in case you practiced with the second option for the arms.
Release the position of the legs in case you practiced in Padmasana and repeat with the lower leg up this time.
Hamsasana (Swan pose)
Sit in Vajrasana, stand on your knees. Lean forward and place the palms of the hands flat on the floor with the fingers pointing backwards.
Bend your elbows so that the upper arm comes in contact with the trunk, find balance as the chest is supported by the upper ar
ms and the elbows support the abdomen.
Slowly stretch the legs backwards until they are straight. Keep the feet together and tuck the toes under.
Raise the head slightly, or keep your chin on the floor. Focus the gaze to a fixed point in front of you.
In the final position, all the weight of the body rests on the hands and the tip of the toes. Hold the position for as long as comfortable. Lower the knee to the floor and release the arms position very carefully, returning to Vajrasana.
Mayurasana (Peacock pose)
Assume Hamsasana or the swan pose. Tense all the muscles of the body and slowly start to raise the trunk and legs so that they are orizontal to the floor. Hold the head in position you assumed for Hamsasana and on the inhale try to raise a bit more the legs, always maintaining a straight line across the spine. Adjust the position engaging your abdominal muscles so that you can balance.
Maintain for as long as comfortable. Slowly lower down and return to the starting position.
Virabhadrasana (Warrior pose) var III
Stand with the feet together. Raise the arms stright above the head and interlock the fingers joining the palms.
Move all the weight of the body on the left leg while you start leaning forward with your torso and raising the right foot up backwards.
In the final position hands, arms, head, neck, trunk and the raised leg are in a straight orizontal line.
Balance holding the gaze on a fixed point on the floor. You can raise the head and look straight up also.
Hold as long as comfortable and always keeping the same orizontal body line come back to the upright position.
Lower the arms and relax the body. Repeat on the other side.
Sirsha Angusta Yogasana (Head to toe pose)
Stand upright with the legs opened as much as possible. Interlock the fingers behind the lower back, keep the arms straight.
With a single movement twist the trunk, the right foot and the gaze to the right. Bend the right knee so that your ankle is directly below the knee. This is the starting position.
Exhale and bend forward from the trunk and inhaling stretch the arms up. The head should come close to or reach the inside of the right calf or of the right foot.
Allow the arms to fall forward at each inhale. Hold the position as long as comfortable, to release raise the head and the trunk simultaneously bringing the hands to the lower back. Straighten the bended leg and come back to center. Relax the body and then repeat on the other side.
That is all for the practice about Manipura Chakra, the solar plexus energy center.
Always remember to practice mindfully and to focus on the stimulated part of the body during the exercise. This will bring awareness of both your grosser body the ethereal one and this goes especially for Manipura, being strongly associated with prana.
Next up is the amazing practice for Anahata Chakra or the Heart Chakra. As we go up in the chain of chakras, we will start dedicating more and more time to meditation and self - inquiry.
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