Vishuddi Chakra asana and meditation practice

Here it is, the fifth chakra of purification. The word Vishuddhi means Especially Pure: it purifies and harmonizes all opposites.
This chakra deals with right understanding and discrimination. This dual world gets to be accepted as it is, for what it is and we start to erase judgement as we start to accept both good and bad in life. Black and white melt into bliss.

In ancient hindu traditions, if the elixir of immortality or amrit (produced at bindu, another important energy point) reaches Vishuddi, it gets purified and can be processed and used in the body as a source of energy.

This energy center is located in the throat area and is related to communication and the sense of hearing. The associated element is Akasha, the ether or space. The seed mantra is HAM and it is symbolized by a light blue lotus flower with 16 petals (for their significance see Chakras, meditation and asana practice) and by a white elephant, symbol of right understanding and discrimination.

Hints for meditation
Make space for yourself, inside yourself.
Breathe deeply. I found that this chakra is stimulated positively by Ujjayi breathing, also known as the ocean breath or the psychic breath. Focus on your breath, after some time move your awareness to the throath, imagining that the air you are inhaling and exhaling is being drawn in and out from the throath and not through the nostrils.
A soft sounds of wind or waves, like the sleeping of a baby, should be produced if practiced correctly. Focus on that sound and on the passage of air through the respiratory tract as you continue breathing. Practice from 2 up to 10 or 20 minutes. 

A shining blue lotus flower located at the center of your neck, enveloping the throat area, with a white little elephant inside. You can imagine the petals rolling as in a spiral around the center.

The sound Ham. While meditating on Vishuddi, you might benefit to listen to an mp3 or repeat in your mind the seed mantra Ham. Focus on it.

Be ethical, in full respect of others, realize this world is yours and of all the beings that exist here. But speak your own truth, in your own way.

Practice Jalandhara Bandha. Sit in a comfortable meditation pose, place the palms of the hands on the knees. Perform Jnana mudra if you like, joining the tips of thumbs and index fingers. This is the starting position. Inhale slowly and deeply with the nose and exhale completely emitting a strong sound. While retaining the breath out, bend the head forward and press the chin tightly against the chest. Strighten the arms and lock them in position, pressing the knees with the hands. At the same time, the shoulders go upward and forward.
Stay as much as you can retain the breath. If possible, before taking the next inhale, exhale a little bit more.
Release the posture slowly coming back to the starting position.

Asana practice

Halasana (Plough pose)
Lie on your back, legs straight together, feet together, arms on both sides of the body with palms facing down. Relax the whole body and close your eyes if you are practical with this exercise. In a single movement raise both legs together and pressing on the hands and using your abdominal muscles, raise also your buttocks moving the back from the floor. Lower the legs over the head. The toes should touch the floor; in case you do not reach, place under the toes a cushion or a block. 
Close your eyes and relax in the position, feeling the gentle massage on the inner part of your neck. Maintain as long as comfortable, then raise the toes from the floor and start rolling the spine back down on the floor very gently and very gradually, followed by the buttocks and the legs. Engage your abdominal muscles.

Ardha Chandrasana (Half-moon pose)
Sit in Vajrasana, stand on the knees and lean forward with your hands. Place your right foot between the hands, the toes should be in line with the fingertips. Stretch your left leg behind and balance. Raise with your spine and place your hands in prayer pose at your heart center. Inhale and raise the arms up, keeping the palms together and arching the back and the neck as much as comfortable.
The foot of the left leg behind can be flat on the floor or to have better balance, you can tuck the toes under.
Maintain as much as comfortable. To release, inhale deeply and as you exhale lower the arms back in prayer position and then on the ground. Bring the right leg back in Vajrasana and repeat on the other side.

Supta Vajrasana (Sleeping thunderbolt pose)
Sit in Vajrasana. Place your hands on the floor behind the feet and start bending back, finding support on the hands first and then on the elbows.
Moving slowly reach the floor with your head and with your back. Place your hands on the thighs or by the side of the body, palms touching the side of the thighs.
If you need to, separate the knees. Keep the position as long as comfortable, closing your eyes and focusing on your breath.
To release, inhale and slowly start to raise the head and the back, again finding support on your elbows and your hands. Return to Vajrasana.

If you can't reach the floor at first, start practicing on your hands or on your elbows. Reach wherever you can and use supports as cushions. Also, after practicing the sleeping thunderbolt pose is recommended to practice child's pose to re-balance the arching of the back.

Tolangulasana (Weighing scale pose)
Sit in Padmasana. Carefully lean backwards with your back, forming a 45° angle with the floor, using the hands and elbows to balance. Place the palms of the hands underneath the buttocks. Engaging your abdominal muscles raise the legs in padmasana so that the whole body is supported by the buttocks and the elbows and forearms. Perform Jalandhara Bandha or throat lock. Remain in the position as muchas comfortable with you, then release the Bandha and slowly lower the legs in padmasana back to the floor.

In this position also Moola Bandha or pelvic lock can be practiced, but in this case it would stimulate Mooladhara, the Root Chakra.

Virabhadrasana (Warrior I)
Stand in Tadasana, take a step forward with your right knee and adjust the position of the left foot behind so that the pelvis remains facing forward. The left foot should be slightly rotated at about a 25° angle. Keep both heels in one line. Bend the right knee so that a 90° angle is formed between calf and thigh.
Inhale and raise the arms up above the head, palms of the hands together. Carefully bend backwards with the back, arms and neck. Balance and gaze up, maintaing the position as long as comfortable. To come out, come back to a straight spine, lower your arms and return to Tadasana to repeat with the left leg forward.

Viparita Karani (Upside-down)
Lie on your back, legs straight together, feet together, arms on both sides of the body with palms facing downwards. Inhale and raise the legs straight as for Halasana. You can stay in this position or raise the buttocks and the lower part of the spine, supporting the weight of the legs and buttocks placing the palms of the hands on the lower back for support. Elbows stay on the ground and are in a straight line with the shoulders.
The neck is bended forward so that the chin almost touches the chest. Keep the position for as long as comfortable, then release the position releasing the arms and slowly lowering the buttocks first and then the straight legs.

This position can be practiced with the legs on the wall especially in the first case with the buttocks on the floor.

Sarvangasana (Shoulder stand pose - queen of the asanas)
Lie on your back, legs straight together, feet together, arms on both sides of the body with palms facing downwards. Inhale and raise the legs straight as for Halasana. Raise the buttocks, bend the elbows and place the palms of the hands on the lower spine for support as you keep raising with the spine until you are supported by your elbows and the shoulders. All spine should move from the floor except the shoulder's area. The chin should be locked on the chest. In the final position you are supported by the elbows, the arms, the shoulders, the neck and the back of the head. Legs are straight up, feet cam be relaxed or pointing up. Keep the position up to 5 minutes. Remember to breathe normally while practicing.
To come down, the back of the head and the neck remain on the floor, slowly and carefully start to lower the upper back down followed by the lower back, the buttocks and the legs, which remain in a straight position all throughout the practice.

Padma Sarvangasana (Shoulder stand with legs in lotus pose)
Sit in Padmasana, lean back supported by the elbows. Lie on the back and relax completely.
As for Sarvangasana, start to raise the buttocks and the whole spine finding support in your elbows. Raise until the whole spine is away from the floor. The only parts that touch the floor are elbows and upper arm, shoulders, back of the neck and back of thehead.
Hold as long as comfortable. Return to the starting position in padmasana, carefully lowering the spine back to the floor, release the legs and repeat with the legs crossed the other way.

The position is the same as Sarvangasana, but legs are folded in lotus pose. In the final position legs can bed backwards. It is also possible to do a spinal twist, but be careful to leave the neck in place.


As we raise through the chakras, we get more aware of ourselves and of the world around us. Vishuddi deals with lies and truths. Find what is true for you, from your deeper core. Start listening to your intuition while we move forward to Ajna chakra, the third eye energy point.
If you practice with an open heart, following your inner truth, you will find out extraordinary things about your life and about other lives. Be yourself.

Anahata chakra meditation hints and asana practice

a heartbeat carries

the same energy

as a beam of light

Today we will talk about Anahata Chakra, the heart chakra.

As previously mentioned at the end of the article on Manipura Chakra, we are entering the "dimension" of the higher chakras, and so we will dedicate more time to meditation and self-inquiry with respect to the asanas, which are still a very important practice.

Anahata is the link between the high chakras (Sahasrara - crown, Ajna - third eye, Vishuddi - throat) and the lower ones (Mooladhara - root, Swadhistana - sacral, Manipura - solar plexus), it is exactly in the middle.

The word Anahata means unbroken or unstruck. The vibration your heartbeat produces spread to the universe as a primordial sound known as Anahata. It is a cosmic sound, a continuous sound, an internal, unborn and undying vibration in our heart center, it is the pulse of the universe: because, in our human condition, we are a micro-version of the Cosmo itself.

This chakra is associated with AIR and the sense of touch, the hands, with emotions and feelings.

The hands: what a great instruments they are. The symbolic gestures of giving and receiving, acceptance.

In hindu traditions, this chakra is the seat of Shiva and Shakti, and here they unite to express creativity. Because of this, Anahata is also associated with fine arts, music and all that concerns creativity.

When Anahata Chakra is unbalanced, you can experience attachment, greed, jealousy; when balanced, it expresses as universal tolerance, compassion and unconditional love.

The animal symbol is an antelope, standing for alertness and compassion. Antelope in ancient civilization was a symbol of action, move, secrets and of sensitivity, and this latter aspect can be actually observed, as these animals seems to be able to perceive subtle body movements from the other members of the herd and if danger is coming, they trust that signal from the others and all start moving like a single organism away from danger. They are masters of subtle communications and action, a symbol of balance between the material world and the subtle world.

This is one of the most important chakra for me, together with Ajna (third eye) and Sahasrara (crown).

Hints for meditation:

Find a quiet place, where you can listen to the song of your heart.

You can practice Abhaya Hridaya mudra (fierce heart hands position).

You may want to reflect on the meaning of the word Anahata, unbroken or unstruck. What does it mean to you and to your experience? 

A shining and vibrant green lotus flower with two triangles in its core, one in upward position, the other in downward position (symbolizing the union between above and below, or the center of the 7 chakras) to form a 6-pointed star. From the core sprout 12 petals.

The seed mantra YAM.

The AIR element. Lightness, in body, mind and spirit. Imagine yourself as air or wind, flowing and moving around the planet. 

A group of antelopes running all in the same direction in the savana, their mind as one. They do what they have to do, without thinking too much. Follow your heart.

ASANA

The asana practice for Anahata chakra is focused on positions that open the chest and stretch the arms.

Matsyasana (Fish pose)

We have already seen this pose for Manipura chakra, as the arch in the back "pushes" on the solar plexus area. This asana is also related to Anahata because it opens the chest.

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 and focusing on the heart center. 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.

Ardha Chakrasana (Half-wheel pose)
Lie flat on the back, bend the knees, placing the soles of the feet on the ground. The heels should be as close as possible to the buttocks. Keep your feet and knees at hips width apart or together, but be careful not to open the knees on the sides - push so that they stay in line.
If you can, grasp the ankles with your hands or keep the arms with the palms facing down on the floor. This is the starting position.
Raise your buttocks and arch the back upward, without moving the position of the feet, of the shoulders and of the neck. Raise the navel and the chest as much as possible without straining, the chin should touch the chest as you rise. Keep the feet flat on the floor.
Hold as much as comfortable, then lower the body slowly down to the starting position.
Release the arms and relax the legs.

Sarpasana (snake pose)
Lie on the belly with the forehead or the chin on the floor. Legs together.
Interlock your fingers behind the back on the lower part of the spine and relax. This is the starting position.
Using the lower back muscles raise the chin (or the forehead) and the chest as much as possible from the floor and at the same time, raise the hands and the arms pushing the shoulder blades together. This movement of the arms will help you raise a bit more the chest from the floor. Raise the hands as much as comfortable and breathe normally while you maintain the position. Look forward. Slowly return to the starting position, release the hands and relax the whole body.

Gomukhasana (Cow's face pose)
Sit with the legs outstretched. Bring your right leg over the left and bend the knee so that your ankle touches the left hip. You can maintain this leg position or go deeper, bending the left knee below the right one and placing the left ankle close to the right hip. The right knee is above the left one. 
Stretch both arms out, rotate the left arm outwards and raise the right arm up above the head.
Fold the right elbow so that the hand comes in touch with the middle of your upper back. Fold the left elbow below and clasp the right hand behind the back. The back, the neck and the head are straight, feel the stretch in both arms.
Close your eyes and maintain the position breathing normally. 
Release the arms slowly and gently, then release the lower leg and then the upper leg.
Repeat on the other side.

Hanumanasana (Hanuman's pose)
Sit in Vajrasana. Stand on the knees and stretch the right leg to the front. Place the hands on both sides of the right foot for support. This is the starting position.
Very gently, slide the right foot forward and start to stretch the left leg backwards. 
In the final position, the pelvic floor and the buttocks rest on the ground. Reach wherever you can, using a cushion or a block to support your pelvis if you can't reach the floor.
Close your eyes and place the hands in namaskara mudra. Stay as much as you can, relaxing in the posture. Return to the starting position and repeat on the otherside.

Supta Vajrasana (Sleeping thunderbolt pose)
Sit in Vajrasana. Slowly bend backwards, supported first by your hands, then by the elbows. Bring the back and the head on the ground and place the hands on the thighs.
Try to keep the knees in contact with the floor and as much close to each other as possible; open the knees if you feel any discomfort in the lower back.
Be careful not to strain too much on the muscles of the thigh and knees.
Close the eyes and relax, breathing deeply. Stay in the position for as long as comfortable, to come out find support on your elbows, then on your hands to raise the trunk, returning to Vajrasana.

Utthan Pristhasana (Lizard pose)
Sit in Vajrasana, lean forward and cross the arms below the chest, the hands holding on the upper arms. The elbows should not move during the practice.
Stretch and separate the legs slightly, keep the feet flat. Raise the head and look forward; this is the starting position.
Raise the buttocks and that you find support on elbows and knees. Stretch the torso back so that the chin and the chest come to the floor behind the forearms. Return to the starting position. Practice dynamically up to 12 rounds.

Gupta Padmasana (Hidden lotus pose)
Sit in Padmasana. Place the hands on the floor in front of the knees. Lean on the arms, raise the buttocks and stand on the knees. Lower the front side of the body to the floor in prone position. The chin touches the floor or the forehead touches the floor, in this latter case the nose should not reach the ground - so that the neck is long and stable. 
Join the hands in pranamasana on the back. If you can't reach, place the hands on the sides of the body, palms upward.
Close the eyes and relax in the position. Return to padmasana and repeat inverting the position of the legs.

Note: the head can also be turned on one side, but remember to change after a while you are in the posture or, when repeating, turn on the other side!

Lolasana (Swinging pose)
Sit in Padmasana. Place the palms of the handson the floor beside the thighs. Take a full deep breath and find some concentration.
On the next inhale, raise the body from the floor balancing on the hands and wrists. Swing the body backward and forward between the arms.
Lower the buttocks on the ground and rest in padmasana before repeating with the legs crossed the other way. Practice 3 to 6 times.

Eka Pada Pranamasana (One legged prayer pose)
Stand in Tadasana. Find a point of gaze, bend the right leg and open it to the side.
Place the sole of your feet either on the left calf or inside the left thigh. The right knee should point out to the right side.
When you find balance, place the hands in prayer position at heart center or stretch the arms above the head. Breathe normally while maintaining the position. Remember to find a fixed point to gaze at to keep balance.
Hold the asana as much as comfortable, up to 2 minutes. Return to the standing position and change sides.


This is all for Anahata chakra practice. For advanced yoga students, as well as for those having a background in physical or biological sciences, I would like to suggest to watch Fractals, DNA, Golden Ratio by Dan Winter, you can find it on youtube.
This documentary is a very interesting perspective on how this energy point works in the physical body (and I guess the author went very close to the truth).

If you do watch, do you see the lotus flower? And the snake?
Please leave a comment! ;)

Information on antelope symbolism:

https://www.universeofsymbolism.com/antelope-symbolism.html