muladhara: UTTANASANA, JANU SIRSASANA, SUPTA BADDHA KONASANA.

svadisthana: Gomukhasana (Cow Face Pose), Baddha Konasana (Bound Angle Pose),

Upavistha Konasana
manipura: Navasana (Boat Pose), Ardha Navasana (Half Boat Pose), and Urdhva

Prasarita Padasana (Leg Lifts), Warrior poses, twists, and Bhastrika Pranayama (Bellows
Breath or Breath of Fire
ANAHATA:Gomukhasana and Garudasana (Eagle Pose), and backbends.
visuddhi:Ustrasana (Camel Pose), Setu Bandha Sarvangasana (Bridge Pose),

Sarvangasana (Shoulder stand), and Halasana (Plow Pose),

ajna:pratyahara
sahasrara: meditation.

Muladhara Chakra (Root)

Centered at the perineum and the base of the spine and called Muladhara Chakra (Root
Chakra), this energy vortex is involved in tending to our survival needs, establishing a
healthy sense of groundedness, taking good basic care of the body, and purging the body
of wastes. The associated body parts include the base of the spine, the legs, feet, and the
large intestine. There are many yoga poses that correct first chakra imbalances, bringing
us back to our body and the earth and helping us experience safety, security, and stillness.
Uttanasana (Standing Forward Bend), Janu Sirsasana (Head-to-Knee Pose), Supta
Baddha Konasana (Reclining Bound Angle Pose) among them.
Svadisthana Chakra (Hips, Sacrum, Genitals)
The tasks of the second chakra include allowing for emotional and sensual movement in
our life, opening to pleasure, and learning how to "go with the flow." Associated with the
hips, sacrum, lower back, genitals, womb, bladder, and kidneys, this chakra is involved
with sensuality, sexuality, emotions, intimacy, and desire. All watery things about us have
to do with this chakra: circulation, urination, menstruation, orgasm, tears. Water flows,
moves, and changes, and a healthy second chakra allows us to do so too.
Gomukhasana (Cow Face Pose), Baddha Konasana (Bound Angle Pose), Upavistha
Konasana (Open Angle Pose) and other hip and groin openers all provide freedom of
movement in the pelvis. These hip and groin openers should never be forced, for they
require the subtle feminine touch of sensitivity and surrender.
Manipura Chakra (Navel, Solar Plexus)
this chakra is involved in self-esteem, warrior energy, and the power of transformation; it
also governs digestion and metabolism. This chakra is also the place of our deep belly
laughter, warmth, ease, and the vitality we receive from performing selfless service.
Navasana (Boat Pose), Ardha Navasana (Half Boat Pose), and Urdhva Prasarita Padasana

(Leg Lifts), Warrior poses, twists, and Bhastrika Pranayama (Bellows Breath or Breath of
Fire).
Anahata Chakra (Heart)
Through the heart chakra, we open to and connect with harmony and peace. The health of
our heart center registers the quality and power of love in our life. All forms of
pranayama can help you use more air, more prana, thereby increasing your vitality and
enthusiasm for life. Asanas that enliven the heart chakra include passive chest openers in
which we arch gently over a blanket or bolster, shoulder stretches such as the arm
positions of Gomukhasana and Garudasana (Eagle Pose), and backbends.
Visuddha Chakra (Throat)
Located in the neck, throat, jaw, and mouth, the Visuddha chakra resonates with our inner
truth and helps us find a personal way to convey our voice to the outside world. The
rhythm of music, creativity of dance, the vibration of singing, and the communication we
make through writing and speaking are all fifth chakra ways to express ourselves.
different neck stretches and shoulder openers, including Ustrasana (Camel Pose), Setu
Bandha Sarvangasana (Bridge Pose), Sarvangasana (Shoulder stand), and Halasana (Plow
Pose), can aid the fifth chakra
Ajna Chakra (Third Eye)
the sixth chakra is located between and just above the physical eyes, creating the spiritual
third eye. While our two eyes see the material world, our sixth chakra sees beyond the
physical. This vision includes clairvoyance, telepathy, intuition, dreaming, imagination,
and visualization. The sixth chakra is involved in both the creation and perception of art
and in the recognition that what we see has a powerful impact on us. Practicing
pratyahara, the drawing inward of the senses is the yogic practice best suited for bringing
this chakra into balance.
Sahasrara Chakra (Crown)
The seventh chakra is located at the crown of the head and serves as the crown of the
chakra system, symbolizing the highest state of enlightenment and facilitating our
spiritual development. The seventh chakra is like a halo atop the head. In art, Christ is
often depicted with a golden light surrounding his head, and the Buddha shown with a
lofty projection on the top of his head. In both cases, these images represent the
awakened spirituality of the Sahasrara Chakra. Meditation is the yogic practice best
suited for bringing this chakra into balance. Just as our body needs a shower frequently,
the busy mind filled with so many thoughts and concerns also needs a cleansing. Why
tackle today's problems with yesterday's muddled mind? Furthermore, the energy of this
chakra helps us to experience the Divine, to open to a higher or deeper power. All the
various forms of meditation, including both concentration and insight practices, allow the
mind to become more present, clear, and insightful.
Namaste,
BrianClt

__________________
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the
flame.
--BKS Iyengar
Asanas for Balancing Chakras
Wheels of Life & Chakra Balancing
by Anodea JudithHealing Yoga
by Swami Ambikananda Saraswati

The Spiritual Salabhasana

Kandasana (root),
Paschimottanasa
Science of
(locust), janu
upavista konasana (seated forward
Yoga
sirsasana (head (wide angle forward bend),
by Goswami to knee), supta bend),
bhujanasana
KriyanandaFirs padangustasan parsvakonasana
(cobra), virasana
t Chakra
a (hand to foot). (extended side
(hero),
(Muladhara) Movements
angle), ekapadasana uttanatavasana
such as
(one-foot, or warrior (leg lifts).
stamping the
3).
Affirmation: I will
feet and
do what wont
jumping to
have to be
stimulate and
undone.
release energy.
Eating less and
eating lighter
foods to reduce
excess energy.

Second
Supta badha
Chakra
konasana
(Svadisthana) ((bound
cobbler), pelvic
tilts, standing
hip circles, leg
lifts. Adequate
intake of water.
Biking, walking,
sexual activity.
Taking time to
tune into your
own emotional
realm.

Ardha chandrasana Kapotasana

(half moon),
(pigeon),
padmasana (lotus), trikonasana
setu bandhasana
(triangle),
(bridge), prasarita
garudasana
padottanasana (wide (eagle),
legged standing
dhanurasana
forward bend)
(bow), setu
among other poses. bandhasana
(bridge),
salabhasana
(locust).
Affirmation: I will
look to a
philosophy that
increases the
dos and
decreases the
donts.
Third Chakra Phalakasana
To enhance the third Kukkutasana (cock
(Manipura)
(plank),
chakra, abdominal- balance),
stomach
strengthening poses: viparitakarani
crunches, belly surya namaskar (sun (reverse, or legs
rolls. To increase salutations),
up the wall),
fire: risk-taking, navasana (boat),
chakrasana
eating hot
virabhadrasana
(wheel), navasana
foods, avoiding (warrior I, II & III),
(boat).
iced drinks. To twists. To cool the
Affirmation: If I
decrease fire:
chakra: restorative, wish my
limiting spicy
passive backbends. consciousness to
foods and
grow, I must feed
caffeine, taking
it, rest it, exercise
time to relax
it.
and meditate.
Fourth Chakra Standing yoga Bhujangasana
Childs pose,
(Anahata)
mudra,
(cobra), ustrasana jathara
matsyasana
(camel),
parivartanasana
(fish),
gomukhasana (cow (prone spinal
bhujangasana face), vasisthasana twist),
(cobra),
(side plank),
parsvottanasana
alternate nostril parivritta janu
(head to knee side
breathing.
sirsasana (rotating stretch).
Emotional
head to knee),
Affirmation:
practice-halasana (plough), Anything that is
release grief
supported savasana truly mine can
through crying, (corpse).
never be taken

Fifth Chakra
(Vishuddha)

Sixth Chakra
(Ajna)

Seventh
Chakra
(Sahasrara)

talking. Express
gratitude and
forgiveness.
Neck rolls,
Urdhva
sarvangasana bhujangasana
(shoulderstand), (raised cobra),
karnapidasana vajrasana
(knee pressing (thunderbolt),
ear pose),
sirsasana
halasana
(headstand),
(plough).
sarvangasana
Chanting,
(shoulderstand),
mantra
matsyasana (fish),
repetition,
vrksasana (tree),
listening to
trikonasana
music, writing (triangle), maya
as selfbandha (the great
expression,
lock).
prayer.
Yogic eye
Not addressed.
exercises,
meditating upon
a color, creating
beauty in the
environment,
keeping a
dream journal.

Padmasana
Not addressed.
(lotus),
sirsasana
(headstand).
Yogic eye
exercises,
meditating upon
a color.

from me.
Sarvangasana
(shoulderstand),ar
dha
matsyendrasana
(half spinal twist),
setu bandhasana
(bridge),
karnapidasana
(knee pressing
ear). Affirmation:
Self-expression
makes for selfpreservation.

Siddhasana
(perfect pose),
gomukhasana
(cow face),
padmasana
(lotus), vajrasana
(Zen), sirsasana
(headstand).
Affirmation: The
moon shines by
the light of the
sun.
Same asanas as
those for the sixth
chakra.
Affirmation: An
optimistic
atmosphere helps
take the place of
sunshine in the
winter months.