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
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