Mooladhara Chakra Asanas and Meditation hints for your daily yoga practice

- Asana Practice -

The practice of asanas can help us align the energy of our chakras.

In a previous article, main definitions of chakras and various symbols and mantras were explained; keep those in mind when practicing the asanas, so that you bring a real meditative and hence conscious state to your practice.

Following, a list of asanas related to the Mooladhara chakra and some guidelines you can feel free to follow or not, that you can add to your daily yoga session.

Before the practice of asanas it is better to warm up the body with some basic movements of the toes, ankles, knees, hips, back arms and neck to avoid any injury.
If you have never practiced yoga, start from the beginners variations and practice very carefully. You will improve.
If you have any disease like high or low blood pressure, heart issues, if you suffer from diabetes, if you have problems with your joints (sciatica, knee problems) or any other major health problem, please consult your physician and practice very carefully. Yoga can improve your health state, as long as you practice carefully, mindfully and consciously. Remember that most of the yoga is done with your mind.
If you're fit, you can practice Surya Namaskar as a warm up before you practice the asanas.

I usually like to practice in silence, but sometimes I find useful to listen to music with frequencies related to a specific chakra. There are many youtube videos and other resources online to be enjoyed in this sense and you may want to practice with the music in background). 

Practice mindfully and avoid forcing yourself too much. For every pose there are many variations that can adapt to everyone. You adapt to your practice, as your practice adapts to you and viceversa

Mooladhara

Meditate on:

Root Center. First chakra, located at the end of the spine. Focus at the end of the spine. Focus on your legs. Deep red lotus flower with 4 petals.
The sleeping Kundalini snake all coiled.

LAM.

The earth element. I feel connected to the Earth; I come from the Earth.

ASANAS:

At body level, the asana practice for the mooladhara chakra will be focused on feet, legs, hips and lower back, as well as the large intestine: our root region.

- Beginners -

Tadasana and Tiryaka Tadasana (Palm tree and swaying palm tree pose)

Stand on your feet, you might have them touching the big toes or opened about 10 - 15 cm wide. Feel very grounded with your feet as you adjust the position of your pelvis and lower back to be as straight as possible as you lenghten your spine. Breathe deeply. Keep the knees straight, arms and hands opened looking forward or relaxed on the side of the body.

Raise your arms up over the head, interlock the fingers and turn the palms upward. Inhale, stretch up arms, shoulder and chest while coming on your toes; stretch the whole body from top to bottom. Hold the position and the breath for a few seconds, without losing balanceor moving the feet. As you exhale, lower the heels and bring the hands on the top of the head.

Variation: inhale and raise as for the previos asana, exhale bend to the right side from the waist. Be careful not to bend forward or backwards or twist the trunk. Hold the position while exhaling, inhale and come back slowly to the upright position. Repeat on the left side.

Namaskarasana (Salutation pose)

It is basically a squat position.

Squat with the feet flat on the floor about 40 - 60 cm opened. Knees should be far apart. Place your elbows between the knees and press slightly on the knees to find balance.

Bring the hands together in prayer position in front of the chest.

Inhale and slightly bend the head backwards.

Use your elbows to push the knees as wide as possible. Hold 3 seconds while holding the breath.

Exhale, lower your head and straighten the arms forward, while pushing inwards with the knees pressing on the upper arms. Press your chin against your chest.

Return to the stating position and repeat.

Kashtha Takshanasana (Chopping wood pose) - easy variation

Squat with the feet opened, flat on the floor; knees completely bent and well separated. Interlace the fingers of the hands together and place them in front of you, between the feet on the floor. Arms completely straight, elbows should touch the knees.

Straighten the arms up over and behind the head, keep them straight during the practice. Spine straight pointing upwards. Look up towards the hands then, imagine the action of chopping wood and make a downward stroke with the arms and simultaneosly exhale making a HA! sound. Make your spine round while exhaling. You can stretch the legs upand then bend the knees down while doing the stroke movement. Return to the starting position. Repeat.

Balasana or Garbhasana (Child's pose)

Sit in Vajrasana, make yourself comfortable while slightly opening the knees. Keep the big toes in touch. Exhale and bend the trunk forward. Your arms can be stretched forward, but make sure your elbows touch the floor, or relaxed by the side of your legs. Your buttocks should touch the heels.

Arms and forehead should touch the floor; the ideal position is when the back is equally rounded and relaxed.

Ardha Pawanuktasana and Pawanmuktasana (Wind release pose)

Lie down on your back, legs stretched, hands in touch with the ground. 

Bend the right knee and bring the thigh to the chest. Embrace your knee and hold it with your hands. Hold the position, keeping the left leg straight on the floor.

You can keep this position and relax while enjoying the belly massage of the thigh or inhale deeply and as you slowly exhale raise the head and the shoulders off the ground, bringing the knee to the nose. Breath normally in this position. To exit from Ardha Pawanmuktasana, exhale and lower your shoulders and head back to the ground. Repeat on the left side.

To practice Pawanmuktasana, follow the same steps with both legs together at the same time.

Sukhasana (Easy cross legged pose)

Sit with the legs straight in front of the body. Bend one leg and place the foot under the opposite thigh. Bend the other lega and place the foot under the opposite thigh.

This is one of the most comfortable poses for meditation!

- Intermediate/Advanced -

Pada Prasar Paschimottanasana (Forward bend with legs wide)

Sit with the legs as wide apart as possible, hands in front of the body on the floor.
Inhale deeply and while exhaling, bend slowly forward with your trunk.
Hands can be placed on the floor depending on how much you can bend, or you can grasp the big toes with the fingers.
In the ideal position, forehead, chest, abdomen and pelvic region are on the floor.Var.: sit with the legs as wide apart as possible, turn the trunk to the right and bend forward.
Bend as much as you can, possibly the elbows touch the floor and the nose touches the knee.
As you inhale raise up. Repeat for the left side.

Ardha Hanumanasana and Hanumanasana (Hanuman's pose)

Sit in Vajrasana. Stand on the knees and stretch the right leg to the front. You may can find comfortable to place a cushion or a block under your pelvis area.

Place the hands on the floor on either side of the right foot to balance; very gently slide the right foot forward and start stretching the left leg backwards. Your pelvis and both legs are on the floor in the ideal pose.

Close your eyes and place your hands in prayer position. Return to the starting position and repeat on the other side.

Samatvam Asana (The tiptoe pose or the pose of equanimity) - balancing pose

Start in Vajrasana, tuck the toes on one side. Lift one leg and put the foot on the opposite thigh. Balance, and raise the trunk until the spine is straight. Arms can be opened on the side to balance or joined in Pranama Mudra (hands prayer pose). Repeat on the other side.

Garudasana (Eagle pose) - balancing pose

Stand in Tadasana. Focus the gaze on a fixed spot. Raise your right leg and balance on the left leg as you gently bend your knee. Bend the right leg and twist it around the left leg.

Raise your arms and bend the elbows, place the left arm at the center and twist the right arm around. Palms of the hands should touch. Balance in the position, and if you can, lower your pelvis down as if you wanted to sit.

To come out of the posture, untwist your arms and legs and return to Tadasana.

Practice on the other side.

Utthita Hasta Padanghustasana (Raised hand to big toe pose)

Stand in Tadasana. Relax the whole bodyand focus the gaze on a fixed point.

Bend and raise the right knee, bringing the thigh to the chest, while you grab your big toe with your right fingers. Straighten the right leg first in front of the body, raise your left arm to balance; you can open the right leg to the right side if you balance to give a stretch to the hips.

Repeat on the left side.

Padmasana (lotus pose)

Sit with legs straight in front of your body. Slowly and carefully bend one leg and place the foot on the top of the opposite thigh, sole up, heel close to the pubic bone.

Bend the other leg and place the foot on top of the opposite thigh. Both knees should ideally touch the floor. Keep the spine straight, shoulders relaxed. Youcan move forward and backwards until you find balance and alignment.

Focusing your yogic practice on Mooladhara can help you awake and rise the Kundalini Shakti, the source of all energy.

Next post will be on Swadhishtana Chakra. Please practice mindfully and do not push yourself too much.

Namasté.

The way of selflessness - A moment of mindful relax

From "Vedanta Through Stories" by Swamy Sambuddhananda - edited by Ramakrishna Math, Khar, Mumbai.

I hope these stories will light you up as they did with me. They always have a spiritual meaning we can put into practice in our lives.

CHAPTER II: Self Unfoldment

- The way of selflessness -

After Swami Vivekananda had made a great name in USA, one of his brother monks, who was proceeding from that country, consulted Sister Nivedita who accompanied him, how should he work in the new country.

Sister Nivedita, seeing a knife lying by the side of the monk asked him "Please, give me the knife".

The Swami offered her the knife holding the blade in his hand so that the sister should seize it by the hilt.

Sister Nivedita thereupon said: "That is the right way, brother. Keep yourself always on the side which is dangerous, leaving the safer side for others".

Chakras, meditation and asana practice

- About Chakras -

The practice of Meditation and Asanas can stimulate specific body areas and energy centers, influencing the balance of the Nadis and Chakras.

However, in order to heal or "tune" your chakras it is important to meditate on each one of them, as well as the areas of life that are affected by a chakra (however I think of chakras more like energy centers that once unlocked can allow you to reach the ultimate reality and not as mere instruments to improve material life. There might be a connection with that but always at an energetic level - which can with no doubt influence material life).

It is in our own mind in fact that we have to find the energy and the connections related to a specific chakra and release a specific type of energy to heal or align that specific chakra.

The word chakra (devangari: चक्र, cakra) means wheel, circle or disk.

In spiritual terms chakra may mean circle, as the yantras or mandalas. These are symbolic diagrams representing divine energy.

In tantric yogic tradition, it refers to an energy center in the subtle body where divine energy resides in latent form. They are energy exchange points.

There are hundreds of these energy centers in the subtle body but the chakras on which we will focus are seven, located from the bottom of the spinal cord to the top of the head.

The image below shows an ancient map of nadis and chakra of the subtle body.

Releasing the energy blocks in each chakra from the lowest to the highest allows the pratictioner to release the energy of the Sushumna nadi, open the 1000 petals lotus flower chakra on the crown of the head and connect with the ultimate reality.

As written before, each chakra corresponds to a specific area of life and can be blocked by determined feelings. Let's check each one of them in details; please note the name of the chakras, and how they translate.

In addition to the basic relevant information about each chakra listed below, a list of asanas to add to your practice to balance the chakras, as well as some advice for your chakra meditation will be given in the next weeks.

Mooladhara - the Root Chakra

The word mooladhara means root center or root support. Its symbol is a deep red lotus flower with 4 petals with a yellow square and an inverted triangle in its middle, which is the resting place of the Kundalini energy.

Often a white elephant with seven trunks is represented within the lotus flower, representing stability.

The seed mantra to meditate on this chakra is LAM (लं laṃ).

Each of the four petals has a sanscrit syllabe on it: वं vaṃ,

शं śaṃ, षं ṣaṃ, and सं saṃ

These syllabes are associated with dharma (duties), artha (meaning), kama (pleasure) and moksha (liberation) or with four vrittis: joy, pleasure, control, concentration.

This energy center is located in the space between the perineum and the lower point of the coccyx. Due to its location it is related to excretion (large bowel, ureters) and, in general, to the lower part of the body - legs, feet. It is also related to the sense of smell.

It is the center of personal security.

All this connect the Mooladhara Chakra to the element Earth.

This chakra is blocked by FEAR. By focusing on one's fears, realizing what they represent and that in truth, there's no real need to fear anything, Mooladhara chakra can be healed allowing the energy to flow towards the next chakra.

Swadhistana - the Sacral Chakra

The word swadhistana means one's own base or one's own abode. It is represented by an orange lotus flower or a white lotus flower with dark yellow petals with 6 petals, with a crescent moon and a point inside. It is connected with water, unconsciousness,  and the sense of taste.

The associated animal is a crocodile (often a mythical creature half-fish half-crocodile), representing lower karmic movements.
In oriental traditions there is a center in the brain where our past karmic experiences (Samskaras) are stored. This brain center is said to be in direct connection with Swadhishtana.

The seed mantra to meditate on this chakra is VAM (वं vaṃ)

Each of the six petals has a sanscrit syllabe on it: बं ban, भं bhaṃ, मं maṃ, यं yaṃ, रं raṃ and लं laṃ.

These syllabes are associated with affection, pitilessness, feeling of all-destructiveness, delusion, disdain and suspicion.

It is the center of emotions and pleasure.

This chakra is blocked by GUILT. Release all that make you feel guilty, all the things you blame yourself of. These things happen. It's the all-encompassing way of life. Forgive yourself so that the energy can flow to the next energy center.

Manipura - the Solar Plexus Chakra

The word Manipura means city of jewels. This chakra is symbolized by a bright yellow lotus flower with ten petals, at its center a red inverted triangle standing for the fire element, to which this chakra is associated. Other colours often associated are blue (Tantra) and red (Nath), often the petals are dark blue or black.

This chakra is located above the navel and is often associated to the pancreas and the adrenal glands in the physical body. Also digestion and metabolism, which take place at the location of this chakra, can represent the fire - as the power of transformation. It is also associated with sight.

The seed mantra  to meditate on Manipura chakra is RAM (  रं raṃ). Each of the petals has a sanscrit sillabe on it: ḍaṁ, ḍhaṁ, ṇaṁ, taṁ, thaṁ, daṁ, dhaṁ, naṁ, paṁ, and phaṁ, each representing 

spiritual ignorance, thirst, jealousy, treachery, shame, fear, disgust, delusion, foolishness and sadness.

This energy center radiates prana throughout all the body. Meditating on Manipura can help us take consciousness of our pranic energy.

This chakra is blocked by SHAME. Release all your disappointments, accept who you are with all your mistakes to let the energy flow freely to the next chakra.

Anahata - the Heart Chakra

The word anahata means unbeaten or unstruck. It can also be translated as sound produced without touching two parts or the sound produced from one clapping hand. It is represented by a green lotus flower with twelve petals. Inside, two triangles intersect to form a shatkona (like in a Yantra), representing male and female energy.

It is located in the spine close to the heart. It is associated with  air, touch and hands in general. In hindu traditions, it is believed to be the seat of Jivatman and Parashakti (consciousness and energy of creation).

The seed mantra is YAM (यं YAṂ) and on each petal is a sanscrit syllabe: kam, kham, gam, gham, ngam, cham, chham, jam, jham, nyam, tam and tham representing the vrittis of lust, fraud, indecision, repetance, hope, anxiety, longing, impartiality, arrogance, competence, discrimination and defiance.

This chakra is blocked by  GRIEF. Release all your loss, all of your sadness; the love you received from your lost ones is still with you. Love sourrounds and permeates each one of us.

Let the energy flow to the next energy point.

Vishuddha- the Throat Chakra

The word vishuddha means especially pure.

It is represented by a twelve petals light blue or white with purple or smoked-colours petals lotus flower with a downward facing triangle and a white circle representing the full moon, a symbol for akasha or ether (the chakra's associated element). In occident we know it as the light blue chakra.

It is located in the throat (hence pharynx and larynx region) and is often associated with the thyroid gland as well. It is associated with the sense of hearing and the ability to speak and communicate. When it is balanced, negative experiences become wisdom. This chakra is a purification center.

The seed mantra is HAM (हं haṃ) and on each petal we have a sanscrit syllabe:

अ a	आ ā	इ i	ई ī	उ u	ऊ ū	ऋ ṛ	ॠ ṝ
ऌ ḷ	ॡ ḹ	ए e	ऐ ai	ओ o	औ au	अः ḥ	अं ṃ

each representing the Vittis of the mantra Ong [Aum], the Sama-mantras, the mantras Hung, Phat, Washat, Swadha, Swaha, and Namak, the nectar Amrita, and the seven musical tones.

This chakra deals with truth and is bloked by LIES, especially the ones we tell ourselves. Release your denial, you cannot lie about your true nature. Accept who you are and flow to the next chakra.

Ajna - the Third Eye Chakra

The word ajna means to command or to perceive.

This chakra is represented by an indigo or white lotus flower with two petals (representing ida and pingala nadi, which meet the central shushumna nadi before rising to the crown chakra). Inside the lotus flower is a downward facing triangle. 

This chakra is located in the brain, it is connected with the pineal gland. It represents the subconscious mind and our intuition. It is said that those who are able to balance this chakra can see the past, present and future. The superficial location is between the eyebrows.

The seed mantra is OM (ॐ, Auṃ or Oṃ)

The letter "ham" (हं) is written in white on the left petal and represents Shiva (consciuosness), while the letter "ksham" (क्षं) is written in white on the right petal and represents Shakti (energy).

This chakra is blocked by ILLUSION. The greatest illusion in this world is separation; what we think is separate and different is actually one and the same. All things are connected is connected and there is life everywhere.

Sahasrara - the Crown Chakra

Sahasrara means thousand-petaled. It is represented by a lotus flower with 1000 petals of different colours arranged in 20 layers. Often it is depicted in light violet colour, representing spirituality. It is golden inside and a circular region (the moon) is inscribed inside a golden luminous triangle which can be upwarding or downwarding.

It is related to pure consciousness and connection with the higher self and the ultimate reality.

No mantra is associated with this chakra, as it deals with the world of peace and silence. It is said that when a yogi opens this chakra, he/she acquires the gift of omniscience and divine abilities.

If anybody steals your shirt, give him the cloak also - A moment of mindful relax

In these pages I will report, every week, a story from “Vedanta through stories”. Vedanta is the hindu philosophy of life, and comes from the Vedas, the sacred books of Hinduism. These stories make it easier to understand the teachings of the Vedanta, as they always show a moral.

The book is “Vedanta through stories”, by Swami Sambuddhananda edited by Ramakrishna Math (Khar, Mumbai) and it comes from India. It was available in the library during my yoga teacher training course and I used to read it during moments of relax. At the end of the course, my teacher gave it to me (with many other little gifts!).

I hope these stories will light you up as they did with me. They always have a spiritual meaning we can put into practice in our lives.

If anybody steals your shirt give him the cloak also

Pavhari Baba was a great saint of Ghazipur. He used to live in a cage on a bank of the Ganges and spend most of his time in penance and meditation. One day while he was busy with his meditation, a thief entered his cave and stole the only dish and lota (water pot) he possessed. When after a few minutes, Pavhari Baba had finished his morning prayers and meditation and got up from his seat where he saw the thief walking away from the cave with these two articles. He reflected that the thief must be in great need, and seeing that he had not taken his blanket as well, took it uo and began to walk in the direction of the thief, trying to catch him up. The latter, however, thinking that Pavhari Baba wanted to catch hold of him, started running. The saint said, “Don’t be afraid of me in the least. I am not going to hand you over to the police. You must be in greater need than I, and I am coming to give you my blanket which you have left behind.” The thief, amazed at the great generosity of the saint, came and fell at his feet. He turned over leaf completely, abandoning his evil ways of life. It is said that the thief later on became a saint of high order.