Professional Documents
Culture Documents
STEP 1: Sit in a comfortable pose. STEP 2: Firm your shoulder blades against your back torso to lift your sternum. Be careful not to push your front ribs forward.
STEP 3: Full Jalandhara requires the chin to rest comfortably on the sternum (see illustration on the previous page). Many beginners make the mistake of only lowering the chin; in fact your chin should be met half-way by the elevated sternum.
STEP 4: The focus of these complementary movements is the "crook" of the throat, where the underside of the chin meets the front of the neck. Draw this crook diagonally up and into your skull (toward the top of your spine). Your head should pivot and your chin should descend over this action, which simultaneously draws the top of the sternum upward.
STEP 5: Work on lengthening the back of your neck, releasing your shoulders, and opening your chest. Never force your chin to your sternum.
STEP 6: If you're a beginner, don't hold this bandha continuously throughout your practice. Begin your inhalation with your head upright. Apply Jalandhara as you near the end of the inhale, hold during the retention and the exhale, then raise your head to a neutral position for the next inhale. Jalandhara Bandha instructions by Yoga Journal: http://www.yogajournal.com/poses/2451
Someone who is not allowed to be aware of what was being done to them has no way of telling except to repeat it. Secrets. ~Alice Miller
Thats why, in cycles of abuse, it goes generationally. So to be able to actually speak your truth, is what is so freeing about that. The truth will set you free.
NOTES:
Guide:
What is your key learning from this module? What are the Throat Chakra techniques you resonate with? What are the changes or shifts that you noticed within yourself after using the techniques? (Note: It can be a realization, a shift in your thoughts, the way you feel about the issue you were working on, or any positive outcomes from the exercises) List the questions you have for yourself to reflect on as you work through the module. List the questions you have for the the parts of the module that youre unclear about need further clarification from Carol or the Chakra7 community. If you have any learnings (big or small) from this, please share it with the Chakra7 community by leaving a comment in the membership page. :)
NOTES:
NOTES: