little routine for the fifth chakra - Visuddha

Listen. Listen to all the sounds you hear around you right now. The birds. The refrigerator. Your heart beat. The traffic. The music. The shower.

Make sound. Chant the vowels.

A

E

I

O

U

Half dog at wall.

Side angle.

Cobra.

Bridge.

Legs up the wall.

Little routine for the fourth chakra -Anahata

The Anahata or heart chakra nourishes the thymus, governs the heart and lungs, arms and hands.

The key to opening this chakra is softening. Opening. Unconditional love. Compassion.

Open the sides. 

Cow head arms

Warrior 1

Cobra

Extended puppy

Restorative savasana.

May your heart be full of love and joy!

Another little routine for Chakra 3 - Manipura

The Manipura chakra is about power, vitality, joy, passion, warrior-ness (the ability to follow through) and the creation and expression of energy.

Agnisara Dhauti (fire wash)

Inhale, then exhale all air. While holding the breath out, pull the abdomen up and toward the spine. Let it pop our quickly. Repeat this in and out movement rapidly as long as the breath can be held out comfortably. It's not about holding the breath out but instead about doing the practice while the breath is held out. Inhale gently when you need to. This is one round. Do one to three rounds without strain.

This practice creates heat at the navel centre, the manipura chakra, purifiying the nadis and stimulating digestive fire.

The yogis are big on digestion. Digesting food but also digesting life experiences. While working with this chakra it's a great time to look at what and how you eat. Is what you are taking in nourishing you?

Downward dog......gently stretch the manipura chakra toward your thighs.

Plank. You can do it! When the body is doing tuhtuhtuhtuh....ahh......then you're in the right straightness. Do one more after you think you are done. Keep breathing :)

Child's Pose

Warrior 1 - Let the arms stretch up like the rays of the sun.

Feel your strength. Feel your steadiness. Lift the solar plexus (manipura chakra).

The boat. Lift the chest. Breathe. Breathe. Breathe.

Good job! Well done.

Lie down in savasana for at least 5 minutes. Be well!

Little routine for chakra 3 - Manipura

Side bends to each side

Warrior 1

Warrior 2

Downward dog

Plank

Cobra with no arms

Child's pose

SAVASANA ......don't forget!