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 Science of Yoga by Goswami KriyanandaFi rst Chakra (Muladhara)

Salabhasana (locust), janu sirsasana (head to knee), supta padangustasa na (hand to foot). Movements such as stamping the feet and jumping to stimulate and release energy. Eating

Kandasana (root), upavista konasana (wide angle forward bend), parsvakonasana (extended side angle), ekapadasana (onefoot, or warrior 3).

Paschimottanasa (seated forward bend), bhujanasana (cobra), virasana (hero), uttanatavasana (leg lifts). Affirmation: I will do what wont have to be undone.

less and eating lighter foods to reduce excess energy. Second Chakra (Svadisthana ) Supta badha konasana ((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 (half moon), padmasana (lotus), setu bandhasana (bridge), prasarita padottanasana (wide legged standing forward bend) among other poses. Kapotasana (pigeon), trikonasana (triangle), garudasana (eagle), dhanurasana (bow), setu bandhasana (bridge), salabhasana (locust). Affirmation: I will look to a philosophy that increases the dos and decreases the donts. Kukkutasana (cock balance), viparitakarani (reverse, or legs up the wall), chakrasana (wheel), navasana (boat). Affirmation: If I wish my consciousness to grow, I must feed it, rest it, exercise it.

Third Chakra (Manipura)

Phalakasana (plank), stomach crunches, belly rolls. To increase fire: risk-taking, eating hot foods, avoiding iced drinks. To decrease fire: limiting spicy foods and caffeine, taking time to relax and meditate. Standing yoga mudra, matsyasana (fish),

To enhance the third chakra, abdominalstrengthening poses: surya namaskar (sun salutations), navasana (boat), virabhadrasana (warrior I, II & III), twists. To cool the chakra: restorative, passive backbends.

Fourth Chakra (Anahata)

Bhujangasana (cobra), ustrasana (camel), gomukhasana (cow

Childs pose, jathara parivartanasana (prone spinal

bhujangasana (cobra), alternate nostril breathing. Emotional practice-release grief through crying, talking. Express gratitude and forgiveness. Fifth Chakra (Vishuddha) Neck rolls, sarvangasana (shoulderstand ), karnapidasana (knee pressing ear pose), halasana (plough). Chanting, mantra repetition, listening to music, writing as selfexpression, prayer. Yogic eye exercises, meditating upon a color, creating beauty in the environment, keeping a dream journal.

face), vasisthasana (side plank), parivritta janu sirsasana (rotating head to knee), halasana (plough), supported savasana (corpse).

twist), parsvottanasana (head to knee side stretch). Affirmation: Anything that is truly mine can never be taken from me.

Urdhva bhujangasana (raised cobra), vajrasana (thunderbolt), sirsasana (headstand), sarvangasana (shoulderstand), matsyasana (fish), vrksasana (tree), trikonasana (triangle), maya bandha (the great lock).

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

Sixth Chakra (Ajna)

Not addressed.

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

Seventh Chakra

Padmasana (lotus),

Not addressed.

(Sahasrara)

sirsasana (headstand). Yogic eye exercises, meditating upon a color.

sixth chakra. Affirmation: An optimistic atmosphere helps take the place of sunshine in the winter months.