Following the seven major chakras, after Vishuddi, the purest one, we find the sixth one, Ajna. It is symbolized by an indigo or white lotus flower with two petals. The two petals symbolize Ida and Pingala nadis finally united to open the straight way of Sushumna nadi to finally open the gate of Sahasrara (the Crown chakra).
The word Ajna means "command".
Ajna is strongly related with your intuition and wisdom. It is also connected with the pineal gland.
I will give some hints to meditate on this chakra, but the only one I suggest to really follow is to just meditate. Just meditate.
Do not underestimate the power of your brain and of your body.
Remember that most of yoga is done with your mind.
Meditation:
Close your eyes, sit in a comfortable position and relax. focus on your breathing and on the central part of your head. You can visualize Ajna as a sparkle of light coming from chittakasha, the immense black space that you see when you close your eyes - which is your own mind, imagine a point of light, an indigo or white lotus flower with two petals. In the middle, an upward or a downward looking triangle.
You can imagine yourself envelopped in a clear indigo bubble of light.
The primordial sound related to this mantra is OM or AUM.
You can recite Om or Aum during meditation. Choose to sing it or just repeat it in your mind. But just remember that the formula "the simpler, the better" works most of the times.
Asanas
Dhanurasana (the bow pose).
Lie flat on your belly. Chin is on the floor. Look forward Separate the legs on the side of the mat and bring your heels to your buttocks. The closer, the better.
Clasp the ankles with your hands. This is the starting position.
Inhale deeply and at the same time raise your chin and chest from the floor and start moving away the ankles from the buttocks as much as you can, stretching the arms backwards. Hold on your ankles. Gaze forward or to the tip of your nose, breath normally in the position and keep it as much as you can. you can roll a little back and forward.
To release, breath out and lower arms, lower legs, chest and chin to the floor returning to the starting position.
Ardha Matsyendrasana (Half spinal twist or Lord of the fishes half - pose).
Sit with your legs outstretched. bed the right knee and take the right foot on the side of the left knee. The toes face forward and the sole of the foot completely touches the floor.
You can leave your legs in this position or bend the left knee and place the left foot close to your right hip. If you do, be careful not to sit on your heel.
With your left arm embrace the right leg and bring your hand over the right hip.
Inhale and raise your left arm and twist over the right side, so that your right hand touches the floor close to the right hip. Turn your neck so that the chin forms a straight line with the tip of the right shoulder. Maintain the position up to 2 minutes, then inhale and bring your right arm up as you twist back to the center and exhaling, lower the arm down and release the legs. Repeat on the other side.
Gomukhasana (Cow's face pose).
Sit in Dhyana Veerasana with the right knee directly above the left knee.
Stretch the left arm to the side and then fold it behind the back. Stretch the right arm up above the head and fold it over the right shoulder. You should be able to grasp your left hand with the right one. If not, use a strap or hold on on your t-shirt.
The raised elbow should be slightly over the head.
Gaze forward or close your eyes and relax, keep your spine straight and focus on your breathing while you hold the asana (up to 2 minutes).
Release the hands and slowly open your arms to the side, then lower them down.
Release the left leg first, then the right one and repeat on the left side.
Hanumanasana (Lord Hanuman's pose).
Sit in Vajrasana. Stand on your knees and stretch the right leg to the front. Place your hands on the floor on both sides of the right leg for support and very slowly and gently start sliding the right foot forward and start stretching backwards the left leg.
In the final position the buttocks are lowered so that both the pelvis and the legs are on the floor. If you cannot reach the complete position (I can't! :'D) place a block or a cushion under your pelvis.
Close your eyes and place your hands in namaskara mudra or prayer hands position.
Breathe normally during the whole practice and relax in the position as long as it is comfortable.
Repeat on the left side.
Easier variation: sit in Vajrasana, stand on your knees. Stretch the right leg to the front, the heel rests on the floor and the toes point up. Place your hands on both sides of the right leg and stretch as much as you can. You can lean forward with the torso, but do not arch your back - stretch it instead. Also in this case, repeat on the opposit side.
Kakasana (Crow's pose).
Sit in Vajrasana. Lean forward with the torso and place the hands flat on the floor, fingers pointing forward. Stretch the legs, come to your toes and bring your feet as close as possible to the hands.
Bend the elbows and start positioning your knees as closer as you can to the armpit. The best option is to place them right "inside" the armpit.
Lean forward a little bit more and transfer all the body weight on your arms, lifting your feet from the floor. Balance on the hands with the knees resting firmly on the upper arms. Bring the feet together and the big toes in touch. Gaze forward.
Maintain the position as much as comfortable. To come out, bring the toes down and come back to Vajrasana.
Rotate your wrists to relax the joints, this position can be quite challenging at first! So don't worry if you can't raise both feet immediately, maybe start trying with one or keep the toes on the floor until you feel ready to move forward.
Utkatasana (Chair pose).
Stand in Tadasana and balance all the weight of your body on your feet. You can have your feet together or slightly apart (10 - 15 centimeters).
Inhale and raise your arms up above the head, keep them very straight, shoulder width apart, palms facing each other. The upper arms should be at ear level.
Exhale and bend the knees until the thighs are almost parallel to the floor, lower the buttocks as if you were sitting on a chair. Keep a slight backbend in the upper back, and you can lean a little forward with your torso.
Breathe normally while you maintain the position for as much as comfortable for you. This asana strenghtens the lower body while stretching the upper back.
Eka Pada Pranamasana (One-legged prayer pose).
Stand in Tadasana. Focus the gaze on a fixed point in front of you, it will help to find balance.
Bend the right leg and bring the sole of the foot either on the inner side of the left calf or on the inner side of the left thigh, very close to the perineum. If you choose the latter, help yourself with your hands to bring the foot in the right position. The right knee points out to the side. Find balance and place your hands in prayer position in front of your chest.
This is the final position. Breathe normally during the practice and maintain the position as much as comfortable.
To come out, release the hands position and bring down the right leg.
Repeat on the left side.
Variation 1: once you bring the hands in prayer position you can raise them up above your head, keeping the shoulders down and the hands together.
Variation 2: if you are flexible enough, the feet of the bended leg can be placed on the thigh, like in half lotus pose.
Natarajasana (Dancing Shiva pose).
Stand in Tadasana. Bend the right knee so that the heel comes as closer as possible to the right buttock. Find balance in this position gazing at a fixed point in front of you, keep your knees together, avoid turning the hip joint to the outer side.
Grasp the right ankle with your right hand, inhale and slowly and carefully raise and stretch the right leg backwards, opening the right arm as much as possible (better if completely) as you move the heel away from the buttock. Use your left arm to balance stretching it in front of you and perform jnana mudra (bring together the tips of the thumb and index finger of the left hand). Exhale and hold the position while breathing normally.
Inhale deeply and then exhaling lower the right leg and release it, lower the arm and come back to Tadasana. Repeat on the left side. This asana improves balancing and focusing.
Next up comes a post about meditation and relaxation asana. Sahasrara, the Crown chakra will be the last of the seven major chakras we will discuss. If Ajna deals with intuition and wisdom, Sahasrara is the cauldron of imagination.
Also, thanks to all my followers: you are a little group, but it's fine for me. I don't write on this blog to make money or to gain glory. I just would like to share some of my knowledge on yoga and some little insights on modern life and the society we live in, without getting too much attached to it...but I would really love to read some constructive comments about my posts that are not some kind of bad advertisment!! :D
Happy Sunday and remember to practice Yoga!
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