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!

Little routine for the the Svadhisthana chakra

This second chakra is about movement, flow, expansion, finding the center, your own place in the world and inside you. Allow for graceful movement. Not too tight. Not too slack.

Pelvic tilts

Feet wide on mat, let knees fall to right , head to left.

Bring ankle onto knee, bring arms around the leg.

Side lying twist.

Downward dog.

Bound angle pose. Feet together.

And of course, always lie down in savasana for a while.

Reboot Day

The other day I was telling my daughter how many things I had to do and how many things I wanted to do. I start clearing one end of my desk and get all kinds of fanciful ideas for other projects. Or I see the pile of wool that I plan to knit with and start planning a crafty project. Oh, and there are those clippings of recipes I want to throw but, well......I haven't even used them yet and there might be some recipe in there that becomes the next family secret recipe. And I have decided to take better care of myself this long winter and not allow myself to completely hibernatie inside the house or yoga studio, but take walks and eat quinoa and more beans. This is what happens to me on a slack day. This is not the busy working day.

My daughter said I need a reboot day. So this became my reboot day. I planned to wake up late but I woke up early. Made more pancakes. Read the paper. Cleaned the toilet and sink. Now what is next? I'm still doing it. What's next, what's next. So, I sat down to review what a reboot is for me. No plans, that's for sure. But I wanted something fresh to eat. Hmmmm. A reboot day to me never includes going anywhere with a car. I therefore walked to the grocery store with Don and his backpack (to carry the groceries). We ate well for lunch. And then the reboot. Even then I started to read a book and it wasn't a novel. Good grief! You know, I think this happens to all of us: we get on a roll and can't stop until something stops us like a cold. I used to do "sick" days before I ever got sick but now the reboot day sounds healthier.

I did it, finally. I lay down on my comfy bed and I stayed there for 3 hours. I looked out the window. Slept. Meditated. Snuggled next to Felix. Stretched. I just got up. I feel fantastic!

The reboot has been successful. 

Little yoga routine for the Muladhara chakra

We are starting a series at the studio this winter; working with the Chakras. 

Here is a little yoga routine for the first chakra, at the base of the spine.

Muladhara chakra. It's about your very root support or foundation, and survival.

Lie down on your mat. Bring your knees to your chest and gently rock side to side. Feel the earth beneath your back. The earth is the element of the first chakra.

Stretch out one leg along the floor. Using a tie or if you can reach your hand to take a hold of the other foot. Stretch the leg towards the ceiling. Breathe here at least 5 breaths. Bring the leg out to side to where it will comfortably go and breathe another 5 breaths. Feel rooted to the earth wherever your body touches the floor. Repeat on the other side.

Standing, sink the feet into the earth.  Breathe out and gently bend your knees (a little). Breathe in straightening a little. Repeat and pay attention to any trembling that comes to your legs.

Chair pose for at least 5 breaths, keeping tailbone lengthening and belly in towards spine.

From standing to a wide legged goddess squat. Breathe and sink into the earth.

Feel how the earth holds you perfectly!