The Sun Salutation (Surya Namaskar)

In Hindu mythology, the sun god is worshipped as a symbol of health and immortal life.
The Rig Veda declares that "Surya is the Soul, both of the moving and unmoving beings".
The Sun Salutation originated as a series of prostrations to the sun. Traditionally, it is
performed at dawn, facing the rising sun. In time, each of the twelve positions came to
have its own mantra, celebrating aspects of the sun's divinity.
The Sun Salutation is a graceful sequence of twelve positions performed as one
continuous exercise. Each position counteracts the one before, stretching the body in a
different way and alternately expanding and contracting the chest to regulate the
breathing. Practiced daily it will bring great flexibility to your spine and joints and trim
your waist. It limbers up the whole body in preperation for the Asanas (postures) as
taught by Swami Vishnu-devananda, founder of the Sivananda Yoga Vedanta Centers.

Headstand Sirshasana:
Definition: An asana in which you balance on your elbows, arms, and head
Known as the "King of Asanas" because of its many benefits, the Headstand is the first of
the 12 asanas and is considered by many to be a panacea for countless human ills. Sitting
and standing for most of the day causes your circulation to become sluggish, so your
heart has to work harder to pump sufficient blood to the upper parts of your body.
Normally, your heart works against gravity; inverting your entire body lessens the strain
on your heart, and allows a plentiful supply of oxygen-rich blood to reach your head and
brain. This pose is not an advanced asana; even so, to begin with you may wish just to
undertake the child's Pose and the Dolphin, progressing to the full Headstand later.

Shoulderstand, Sarvangasana
Definition: An inverted pose, with your body resting on your shoulders.
Objective: To stretch your cervical and thoracic regions.
Sarvangasana, the Sanskrit name for the Shoulderstand, comes from the word "sarva",
meaning whole. This Asana strengthens your entire body; it gives many of the benefits of
the Headstand, but here the circulation is directed to your thyroid gland instead of the
head.Halasana: the Plough, your body is bent forward; this stretches your entire spine,
particularily your cervical vertebrae and shoulders. Come up into a Shoulderstand, and
inhale deeply. Exhale while lowering your feet to the floor behind your head.

Fish (Matsyasana) he fish is the stretch that counters the Plough, and so follows them in
Yoga session. The name of the posture derives from the fact that if you adopt the position
in water, you will float quite easily. The Asana does wonders for your respiratory
systems; when you assume this position, your chest is stretched open and your bronchial
tubes are widened to promote easier breathing. In time your ribcage will expand, and this
will also encourage you to breathe more deeply. By lifting your chest and tucking your
arms underneath your body, you will combat postural defects such as rounded shoulders
and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold
the pose for half of the time that you spent in the Shoulderstand, in order to equalize the
stretching effects on your spine ans muscles.
Objective: To ease tension and improve spinal flexibility.

Forward bend (Paschimothanasana)

Definition: Stretching your spine forward
The Forward Bend looks, and is, simple - provided you relax into the position, rather than
forcing yourself into it. The pose is one of the most powerful and important Asanas,
helping to ease the spinal compression caused by standig upright. Its practice contributes
greatly toward keeping your back supple, your joints mobile, your nervous system
invigorated, and your internal organs toned.
Objective: To stretch the back of your body
Starting
Inhale, bringing both arms up by your ears. Stretch your spine up. Lean forward from
your hips, and try to catch hold of your toes. Keep your spine and legs straight. Exhale
into the pose; feel your body stretch. Hold for 30 seconds, then inhale and stretch upward
again. Repeat twice. Clasp Position: If you are not able to reach your toes, clasp your
ankles, shins, or knees, to hold the position comfortably.
Inclined Plane
The Inclined Plane is the counterpose to the Forward Bend. It complements the forward
stretch that your body is given in the previous pose, and increase the strength and
flexibility of your arm. In this Asana your hips are pushed upward, and your body is held
straight and balanced on your hands and feet.
From the starting position, sitting with the hands flat on the floor behind the hips, with
the fingers pointing back, let your head drop back. Next, inhale as you raise your hips.
Hold the pose for about 10 seconds. Lower your body, then relax your hands by shaking
your wrists.

· Cobra (Bhujangasana) Step 1 - Face Down

Lie on your front. When you are fully relaxed, begin to come into the cobra. Still lying on
your front, place your hands flat on the floor so that they are directly underneath your
shoulders. Next lift your head up a little and bend your neck, then lower your forehead to
the ground.
Step 2 - Roll Up
Inhale, slowly rolling up and back. First bring your forehead up so that your nose rests on
the floor, then continue rolling up and back. Move slowly, so that you feel each vertebra
arching back.
Step 3 - Hold
Hold the pose for 10 to 60 seconds. Slowly roll down, keeping your head back until last.
As you do the cobra, make sure you are not overextending the lower back. No pain
should be felt in the lower back. You may want to repeat it two more times.
The Advanced Cobra - Variations
Once you are proficient in the above steps, you can attempt some variations.
• In the cobra, turn your head to look over your right shoulder, trying to see your
left heel. Hold for about 10 seconds, then return your head to the center and repeat
while looking over the other shoulder
• From the starting position, lift your hands off the ground and roll your body up
using only your back muscles
• Always return to a resting position on your abdomen after these poses
• With practice you may be able to attempt the "King cobra" variation in which
your feet touch your head
Locust (Shalabhasana) Step 1 - Face Down
Lie on your front. Rest your chin on the ground, then move it forward as much as you
can, so that your throat lies almost flat. Put your arms by your sides, then push your
hands under your body, and make them into fists or clasp them together. Bring your
elbows as close together as possible.
Step 2 - Half locust
Inhale as you lift one leg. Hold this position for at least 10 seconds, then exhale while
lowering your leg and repeat the pose with your other leg. Practise it 3 times on each
side. Chin position: The further forward you push your chin, the more your spine can
stretch and the more you will gain from this asana.
Step 3 - Full Locust
Lie with your chin out, as in the Half Locust, then take 3 deep breaths. On the third, lift
both legs off the ground. They may not come up far at first, but with practise you may be
able to lift them much higher. Hold for as long as you can, then lower your feet. Repeat
twice and then relax.
Up and Up: With practise, you will be able to raise your legs higher. Eventually, you may
even be able to lift your body vertically.

Bow (Dhanurasana) Definition: Balancing on your abdomen, in the shape of a bow..

The Bow works all parts of your back simultaneously. In this asana, your head, chest, and
legs are lifted, while your body rests on your abdomen. The pose is so named because as
you hold it, your body is bent back like a bow and your arms are held straight and taut
like a bowstring. Initially, you may wish to attempt only the first 3 steps, moving on to
the Rocking Bow when you have become more confident and lithe.

Frontal Corpse
Before and after all asanas you must relax for as long as necessary. The position that you
adopt for relaxing between back bends is a variation on the Corpse Pose, in which you lie
on your front. Like all Corpse variations, this pose prepares you mentally and physically
for performing an asana. Head on hands: Your hands make a pillow on which you can rest
your head as you relax in this position. Feet: Position your feet with your big toes
together; let your heels and ankles fall gently out to either side.

Step 1 - Catch Hold

To begin, lie on your front with your forehead on the ground. Now bend your knees and
catch hold of your ankles. Make sure that you do grasp your ankles rather than the top of
your feet or your toes. Keep your feet relaxed.

Step 2 - Lift Up
Inhale, raising your head, chest, and legs. Straighten your knees. Hold for 10 seconds,
aiming to increase to 30. Breathe as you hold the pose. Exhale, and lower your body.
Repeat 3 times.

Rocking Bow
For this exercise, come into the Bow, arching as high as you can. Keep your head back
and gently rock, using your breath to propel your body. Exhale as you rock forward, and
inhale as you rock back. Do not forget to relax in the Corpse Pose on your front after you
have completed this movement. Grip: Hold your ankles firmly as you rock.

Spinal twist (Ardha Matsyendrasana) Objective: To maintain sideways mobility in

your spine
Step 1 - Legs Bent
Sit up on your heels. Drop your buttocks to the floor, to the left of your legs.
Step 2 - Leg Position
Bend your right leg. Cross your right foot over your left leg, and place it on the floor by
the outside of your left knee. Keeping your arm straight, put your right hand flat on the
floor behind your back. Arms: Lay your right hand on the floor. Raise your left arm
straight up.
Step 3 - The Twist
Lower your left arm, bringing it outside your bent knee, then grasp your right ankle. Hold
for at least 30 seconds. Repeat, twisting the other way.
Crow pose (Kakasana) Definition: Balancing in a squatting position.
Besides increasing physical and mental balance, the crow develops mental tranquillity
and also strengthens your wrists and forearms.

Step 1 - Squat to Start

To prepare yourself for the Crow, squat with your feet and knees wide apart. Position
your arms between your knees, with your hands directly under your shoulders, then put
your hands flat on the floor in front of you. Hands: Stretch your fingers wide and turn
your hands inward slightly
Step 2 - Knees to Arms
Bend your elbows, and turn them outward. Rest your knees against your upper arms.
Next, rock forward until you feel your weight on your wrists. Stay in this position if you
are unable to proceed further. Weight: This exercise is still useful even if you stop at this
point, as your wrists support your weight and your forearm muscles are being strechted.
Step 3 - Raise Your Feet
Slowly raise each foot, then balance on your hands for at least 10 seconds. Aim to
increase your time in the pose to 30 seconds; with practice you will be able to hold the
position for up to a minute. To come out, lower your feet to the ground, sit up, and shake
out your wrists. If you are strong enough, repeat the Crow twice.
Protection - Fear of Falling
If you are worried about falling onto your face, put a cushion in front of you.
or Peacock pose (Mayurasana) Definition: Balancing with your body parallel to the
ground.
Steps 1 & 2 - Hands to the Floor
Start in a kneeling position, then move your knees apart. Place your arms between your
legs, bringing your elbows in close to your abdomen. Next, lay your hands flat on the
floor, with your wrists together and your fingers pointing back toward your body. Starting
Pose: sit on your heels with your knees wide apart.
Steps 3 & 4 - Stretch Out
Keep your hands directly under your abdomen. Put your forehead on the ground. Next,
stretch one leg and then the other straight out behind you. Your weight should now be
resting on your hands, toes, and forehead. Touching the Ground: at this point you are
resting your weight on your hands, toes, and forehead.
Steps 5 & 6 - In the Air
Raise your head, and shift your weight forward. Lift your toes. If you perform the
movements slowly, you will raise your legs without effort. Hold for 10 seconds. With
practice, you will be able to hold the pose for up 30 seconds. Parallel Body: In the final
position, your body is held straight and parallel to the floor.

The Advanced Peacock

With practice, you may be able to try this variation on the Peacock. The pose does,
however, call for a great deal of strength and agility, and must only be attempted by
advanced yoga students. Such people may even find this variation of the Peacock easier
than the ordinary Asana, as the legs are in balance with the body rather than hanging
behind it. In this pose, you balance on your hands and chin, with your legs raised
vertically behind you.
Standing forward bend (Pada Hasthasana)
Definition: Bending forward in a standing position.
Standing poses develop strength and flexibility in your legs and hips and equilibrium in
your body. The Hands-to-Feet Pose stretches your spine and joints, and increase the blood
supply to your brain. The Triangle is the last of the basic Asanas. You must master this
pose and its variations before trying the advanced Asanas.
Objective: To make your spine and legs supple and strong.
· Triangle (Trikonasana) Definition: A lateral bend resembling a triangle
Initial Pose
Stand up straight, and place your feet slightly more than shoulder width apart.
To the Side
The Triangle is a lateral stretch for your trunk muscles and spine, and makes your hips,
legs, and shoulders more flexible. Stretch your right arm up, then bend to your left,
sliding your left hand down your thigh. Do not twist your body. Hold for 30 seconds,
working up to 2 minutes with practice. Inhale as you straighten up again. Repeat the pose
on the other side.
Body Line: Your body forms a straight line, parallel to the floor. from your waist to your
fingertips.
The Lotus Pose

The Lotus pose is one of the meditative postures, used both for Pranayama, as taught by
Guru of the Sivananda Yoga Vedanta Centers

Padmasana
Lotus
This classic sitting pose, also known as Padmasana, is greatly revered as a position for
meditation and Pranayama because it enhances concentration.
Getting into the Pose
From a regular cross-legged sitting position, take hold of your right foot with both hands
and place it on your left thigh.
The foot will turn slightly so that the sole is facing upwards
Next, take hold of the left foot and bring it up onto the right thigh. For meditation, place
the hands in Chin Mudra pose (index finger touching the thumb and other three fingers
relaxed) or join them in other positions.

he Different Types of Breathing

There are three basic types of breathing.
1. Clavicular breathing is the most shallow and worst possible type. The shoulders
and collarbone are raised while the abdomen is contracted during inhalation.
Maximum effort is made, but a minimum amount of air is obtained.
2. Thoracic breathing is done with the rib muscles expanding the rib cage, and is the
second type of incomplete breathing.
3. Deep abdominal breathing is the best, for it brings air to the lowest and largest
part of the lungs. Breathing is slow and deep, and proper use is made of the
diaphragm.

Actually, none of these types are complete. A full Yogic breath combines all three,
beginning with a deep breath and continuing the inhalation through the intercostal and
clavicular areas.

Learning The Abdominal Breathing

To get the feel of proper diaphragmatic breathing, wear loose clothing and lie on the
back. Place the hand on the upper abdomen, where the diaphragm is located. Breathe in
and out slowly. The abdomen should expand outward as you inhale and contract as you
exhale. Try to get the feeling of this motion.

Learning The Full Yogic Breathing

Once you feel proficient in the practice of the abdominal breathing you will be ready to
learn the Full Yogic Breathing. Breathe in slowly, expand the abdomen, then the ribcage,
and finally the upper portion of the lungs. Then, breathe out in the same manner, letting
the abdomen cave in as you exhale. This is the Yogic complete breath.

Pranayama
By far the most important thing about good breathing is the Prana, or subtle energy of the
vital breath. Control of the Prana leads to control of the mind. Breathing exercises are
called Pranayamas, which means to control the Prana.

Proper Relaxation is one of the 5 fundamental points of Yoga as taught by Swami Vishnu-
devananda founder/Guru of the International Sivananda Yoga Vedanta Centers.
When the body and the mind are constantly overworked, their natural efficiency to
perform work diminishes. Modern social life, food, work and even the so-called
entertainment, such as disco dancing, make it difficult for modern people to relax. Many
have even forgotten that rest and relaxation are nature's way of recharging. Even while
trying to rest, the average person expends a lot of physical and mental energy through
tension. Much of the body's energy is wasted uselessly.
More of our energy is spent in keeping the muscles in continual readiness for work than
in the actual useful work done. In order to regulate and balance the work of the body and
mind, it is best to learn to economize the energy produced by our body. This may be done
by learning to relax.
It may be remembered that in the course of one day, our body usually produce all the
substances and energy necessary for the next day. But it often happens that all these
substances and energy may be consumed within a few minutes by bad moods, anger,
injury or intense irritation. The process of eruption and repression of violent emotions
often grows into a regular habit. The result is disastrous, not only for the body, but also
for the mind.
During complete relaxation, there is practically no energy or "Prana" being consumed,
althouth a little is keeping the body in normal condition while the remaining portion is
being stored and conserved.
In order to achieve perfect relaxation, three methods are used by yogis: "Physical",
"Mental", and "Spiritual" relaxation. Relaxation is not complete until the person reaches
that stage of spiritual relaxation, which only advanced spiritual aspirants know.

1 - Physical Relaxation
We know that every action is the result of thought. Thoughts take form in action, the
body reaching to the thought. Just as the mind may send a messeage to the muscels
ordering them to contract, the mind may also send another message to bring the
relaxation to the tired muscles.
Physical relaxation first begins with the toes and then moves upward. The autosuggestion
pases through the muscles and reaches the eyes and ears at the top. Then, slowly,
messages are sent to the kidneys, liver and the other internal organs. This relaxation
position is known as Savasan, or the "Corpse Pose". (For further reading, please see
chapter 6 of the "Complete Illustrated Book of Yoga" by Swami Vishnu-devananda).
2 - Mental Relaxation
When experiencing mental tension, it is advisable to breathe slowly and rhythmically for
a few minutes. Soon the mind will become calm. You may experience a kind of floating
sensation.

3 - Spiritual Relaxation
However one may try to relax the mind, all tensions and worries cannot be completely
removed until one reaches spiritual relaxation.
As long as a person identifies with the body and the mind, there will be worries, sorrows,
anxieties, fear and anger. These emotions, in turn bring tension. Yogis know that unless a
person can withdraw from the body/mind idea and separate himself from the ego-
consciousness, there is no way of obtaining complete relaxation.
The yogi identifies himself with the all pervading, all-powerful, all-peaceful and joyful
self, or pure consciousness within. He knows that the source of all power, knowledge,
peace and strength is in the self, not in the body. We tune to this by asserting the real
nature, that is "I am that pure consciousness or self". This identification with the self
completes the process of relaxation.
Positive Thinking & Meditation constitute one of the 5 fundamental points of Yoga as
taught by Swami Vishnu-devananda founder/Sivananda Yoga Vedanta Centers.
When the surface of a lake is still, one can see to the bottom very clearly. This is
impossible when the surface is agitated by waves. In the same way, when the mind is
still, with no thoughts or desires, you can see the "Self" this is called "Yoga".
We can control the mental agitation by two means: by concentrating the mind either
externally or internally. Internally, we focus on the "Self" or the consciousness of "I am".
Externally, we focus on anything other than the "Self" or "I am".
When we take up some recreation on putting the ball into the hole (golf), the other
thoughts are slowed down or stilled. We feel we have played a good game when we have
achieved perfect concentration. The happiness we experience comes, not because the ball
being put in the hole eighteen times, but because we have achieved perfect concentration
eighteen times. At that time, all the worries and problems of the world disappeared.
The mental ability to concentrate is inherent to all; it is not extraordinary or mysterious.
Meditation is not something that a Yogi has to teach you; you already have the ability to
shut out thoughts.
The only difference between this and meditation (the positive way), is that generally we
have learned to focus the mind externally on objects. When the mind is fully
concentrated, time passes unnoticed, as if it did not exist. When the mind is focused, there
is no time! Time is nothing but a modification of the mind. Time, Space, and causation
and all external experiences are mental creation.
All happiness achieved through the mind is temporary and fleeting; it is limited by
nature. To achieve that state of lasting happiness and absolute peace, we must first know
how to calm the mind, to concentrate and go beyond the mind. By turning the mind's
concentration inward, upon the self, we can deepen that experience of perfect
concentration. This is the state of Meditation".
The Techniques of Meditation
An Introduction to the techniques of Meditation
Meditation is an experience that cannot be described, just as colors cannot be described to
a blind man. All ordinary experience is limited by Time, Space and Causation. Our
normal awareness and understanding do not transcend these bounds.
Finite experience, which is measured in terms of past, present and future, cannot be
transcendental. Concepts of time are illusory, for they have no permanence. The present,
immeasurably small and fleeting, cannot be grasped. Past and future are non-existent in
the present. We live in illusion.
The meditative state transcends all such limitations. In it there is neither past nor future,
but only the consciousness of "I am" in the eternal NOW. It is only possible when all
mental modifications are stilled.
The closest analogous state that we can experience is deep sleep, in which there is neither
time, nor space, nor causation. Meditation, however, differs from deep sleep, for it works
profound changes in the psyche. By curbing and stilling the oscillations of the mind,
meditation brings mental peace.
On the physical level, meditation helps to prolong the body's anabolic process of growth
and repair, and to reduce the catabolic or decaying process. Ordinarily the anabolic
process predominates until the age of 18. From 18 to 35 there is balance between the two,
and after 35 the catabolic process dominates. Meditation can significantly reduce the
catabolic decline. This is because of the innate receptivity of the body cells.
Each of our body cells is governed by the instinctive subconscious mind. They have both
an individual and a collective conciousness. When the thoughts and desires pour into the
body, the cells are activated; the body always obeys the group demand. It has been
scientifically proven that positive thoughts bring positive result to cells. As meditation
brings about a prolonged positive state of mind, it rejuvenates body cells and retards
decay.
One cannot learn to meditate, anymore than one can learn to sleep. one falls into both
states. There are certain points to remember regarding the techniques and stages of
meditation.
The 14 Points of Meditation
1. Regularity of time, place and practice are important. Regularity conditions the
mind to slow down its activities with a minimum of delay.
2. The most effective times are early dawn and dusk, when the atmosphere is
charged with special spiritual force. If it is not feasible to sit for meditation at
these times, choose an hour when you are not involved with daily activities, and a
time when the mind is apt to be calm.
3. Try to have a separate room for meditation. As meditation is repeated, the
powerful vibrations set up will be lodged in the area; an atmosphere of peace and
purity will be felt.
4. When sitting, face North or East in order to take advantage of favorable magnetic
vibrations. Sit in a steady, comfortable, cross-legged position with spine and neck
erect but not tense.
5. Before beginning, command the mind to be quiet for a specific length of time.
Forget the past, present and future.
6. Consciously regulate the breath. Begin with five minutes of deep abdominal
breathing to bring oxygen to the brain. Then slow it down to an imperceptible
rate.
7. Keep the breathing, rhythmic, inhale for three seconds and exhale for three
seconds. Regulation of breath also regulates the flow of prana, the vital energy.
8. Allow the mind to wander at first. It will jump around, but will eventually become
concentrated, along with the concentration of prana.
9. Don't force the mind to be still, as this will set in motion additional brain waves,
hindering meditation.
10. Select a focal point on which the mind may rest. For people who are intellectual
by nature, this may be the Ajna Chakra., the point between the eyebrows. For
more emotional people, use the Anahata or Heart Chakra. Never change this focal
point.
11. Focus on a neutral or uplifting object, holding the image in the place of
concentration. If using a Mantra, repeat it mentally, and co-ordinate repetition
with the breath. If you dont have a personalized Manta, use Om. Although mental
repetition is stronger, the mantra may be repeted aloud if one becomes drowsy.
Never change the Mantra.
12. Repetition will lead to pure thought, in which sound vibration merges with
thought vibration, without awareness of meaning. Vocal repetition progresses
through mental repetition to telepathic language, and from there to pure thought.
13. With practice, duality disappears and Samadhi, or the superconscious state, is
reached. Do not become impatient, as this takes a long time.
 14. In Samadhi one rests in the state of bliss in which the Knower, the Knowledge,
and the Known become one. This is the superconcious state reached by mystics of
all faiths and persuasions.
If you meditate for half an hour daily, you will be able to face life with peace and
spiritual strength. Meditation is the most powerful mental and nerve tonic. Divine energy
freely flows to the adept during meditation, and exerts a benign influence on the mind,
nerves, sense organs and body. It opens the door to intuitive knowledge and realms of
eternal bliss. The mind becomes calm and steady.

CHAKRA ONE......MULADHARA....meaning "root" and support...element is

EARTH ...syllable for chanting is LAM....herb for incense is CEDAR... This chakra is
located at the base of the spine. The verb associated with the first chakra is "I have".
The first chakra...the root chakra...the red or sometimes black chakra...is about survival.
Of course that has to be the base or where are we?
A yoga posture that helps to open the first Chakra is SETU BANDHASANA or BRIDGE
This posture helps you to focus on the first chakra energy. It strengthens the muscles of
the abdomen and thighs while you hold the posture.
When the first chakra is malfunctioning one of the manifestations of that malfunction is
obesity. Through the first chakra, we work to understand and heal our bodies. The
challenge to us is to accept our body, feel it, validate it, love it.
Eating is a first chakra activity. When we eat, we are nourished and our physical body is
supported. Eating grounds us. Meats and proteins are first chakra food.
A well functioning first chakra opens us to our power and stability and allows us to grow.
We are grounded. And this grounding brings us rest and solidity and stillness.
*****
The second chakra, SVADHISTANA is the area of the lower abdomen and womb area.
The yoga posture of the Cobra will focus on that region.
Breathe. There are benefits in the letting go of the posture just as there are benefits of
holding the posture. We need to take the time to receive the benefits of the letting go.
A yoga posture that helps to open the second Chakra is BHUJANGASANA The Cobra
Other yoga postures or exercises that may be helpful are hip circles and pelvic rocking.
The second chakra is one of feminine energies. Not only is sexuality and pleasure
associated with this chakra, but also nurturing. Here is our desire for nurturing,
nourishment, warmth and touch. Denying these desires causes serious imbalances in life.
Overindulgences also will cause imbalances.

The third chakra is the MANIPURA chakra and is located just behind the navel. It means
Lusterous Gem and it's color is yellow. It is located in the area of the navel to the solar
plexus. It's function is Will and Power. The verb associated with the 3rd chakra is "I can".
The glands and body systems it affects are the pancreas, adrenals, digestive system, and
muscles. When it malfunctions, the resulting problems are ulcers, diabetes, and/or
hypoglycemia.
The sound to chant is RAM. The animal that is associated with the 3rd chakra is also the
ram. The herbs are carnation, cinnamon, and marigold. The gemstone is Amber and
Topaz. Foods for the 3rd chakra are starches.
In Tarot, it is associated with wands. It's element is fire. It's planets are Mars and the Sun.
The yoga posture that helps to open and focus the energy of the third chakra is
DHANAURASANA - The Bow
****
Chakra Number 5 is called VISUDDHA which means purification. It is located at the
area of the throat. Its function is related to communication and creativity. The glands that
it affects are the thyroid and parathyroid. The other body parts related to the 5th chakra
are the neck, shoulders, arms, and hands.
The sense associated with it is hearing. For chanting, the sound used to stimulate the 5th
chakra is Ham. The element for this chakra is sound.
The verb associated with the 5th chakra is "I speak. When this chakra malfunctions,
physical problems include sore throat, stiff neck, colds, thyroid problems, and hearing
problems.
The color associated with the 5th chakra is bright blue. The gemstone is turquoise. Herbs
are frankincense and benzoin. Food related to the 5th chakra is fruit.
Animals mentioned in connection with this chakra are the elephant, the bull, and the lion.
The planets are Mercury and Neptune.
A yoga posture that is excellent for opening the 5th chakra is ATSYASANA - The Fish
The 5th chakra is located at the throat. The Fish is good for opening that area and calling
attention to the throat. Other yoga postures might include neck rolls and shoulder stands.
The fourth chakra, called ANAHATA, is located at the heart. It's function is Love. It's
element is Air. The inner state is compassion and love. The verb for this chakra is "I
love". The glands associated with the heart chakra is the thymus and the other body parts
are the lungs, heart, arms, and hands. When there is a malfunction of the chakra, physical
problems such as asthma, high blood pressure, heart disease, and lung disease can result.
The color is Green and the chanting sound is yam. Gemstones are Emerald, tourmaline,
and rose quartz. In tarot, the suit is swords. The celestial body is Venus. The metal is
copper. The sense is touch. Herbs for incense are lavender, jasmine, orris root, yarrow,
marjoram, and meadowsweet. The foods associated with this chakra are vegetables.
Animals are antelope, birds, and doves.
The solar plexus chakra has to do with "belonging." If it's open, the individual will feel
that he/she belongs to everything--firmly grounded in his/her place within the universe.
It's a mental chakra, but directly related to a person's emotional life. Mental
understanding of emotions regulates one's emotional life. If the chakra is open one will
have a deeply fulfilling emotional life that does not overwhelm. Also, that person might
be susceptible to psychic "attack" or be lost in stars. Physical pain in the chakra stems
from overuse. If the chakra is closed, feelings will be blocked. A person might not feel
anything and would not understand the deeper meanings of emotions, and might not be
connected to his/her greater purpose.
A yoga posture that is excellent for opening the 4th chakra is USHTRASANA - The
Camel. Other yoga postures for this chakra to facilitate opening are cobra, windmill, arm
circles, the fish, and cow's head. The 4th chakra is associated with air and also is located
at the chest, so it does seem logical that breathing exercises would benefit as well.
Possibilities are deep breathing, the complete yogic breath (3 part breathing), the breath
of fire which is rapid diaphragmatic breathing using your abdominal muscles to exhale,
and alternate nostril breathing which is slow breathing and using your right thumb and
right ring finger to close off one nostril at a time.
"The love (at the fourth chakra) we feel is felt toward everything we encounter, because it
is felt within as a state of being. At the heart, our love is no longer one of need or
desire........Love at the heart chakra is one of joyous acceptance of our place among all
things, of a deep peace that comes from lack of need, and of a radiating quality that
comes from harmony within the self."

AJNA , the sanskrit word for the 6th chakra, means to know, to perceive, to command. It
is located in the head at or just above the 3rd eye level. The element associated with ajna
is light. It's function is seeing and "intuiting". The verb that corresponds with this chakra
is "I see".
The body parts affected by the 6th chakra are the pineal glad and the eyes. Malfunction of
the 6th chakra can manifest in blindness, headaches, nightmares, eyestrain, and blurred
vision.
The colors associated with the 6th chakra are indigo or royal purple (different sources say
different things). Gemstones are lapis lazuli, quartz, florite, and amethyst. A metal for the
6th chakra is Silver.
For chanting, the seed sound is Om.
Herbs for incense are mugwort, star anise, acacia, and saffron. Food for ajna are "mind-
altering substances". Jupiter is it's planet. The animal is the Owl.
This posture is one for both the 6th and 7th chakra.
SEATED YOGA MUDRA
The 6th chakra is the 3rd eye center at your forehead between your eyebrows. The 7th
chakra is the crown of your head (or just above it). This posture draws attention to both
chakra centers.
Begin by sitting on your heels. Bring your hands behind you to your sacrum. Interlace
your hands and stretch your arms down. Stretch upward with your chest. Squeeze your
shoulder blades together and open your chest.
Now, bend from your hips forward until you can go no farther before your back starts to
round. Allow your back to round and bring your forehead down to the floor. Your
forehead, the area of the third eye, is resting on the floor.
Raise your arms up behind you. Relax into this posture and breathe.
Now lift your buttocks off your heels and find yourself on your knees. Roll your head
forward from the focus point being at the forehead to the crown of your head. This is the
7th chakra portion of the posture.
Continue to keep your arms engaged overhead and continue to breathe. Focus on the
crown point.
To release from the posture, roll back to the forehead and come back to sitting on your
heels. Let your arms come down and rest. Slowly, raise yourself up, with your head
coming up slowly. It has been down for a while and you don't want to bring it up too
quickly. Allow yourself to come back to balance.
Sit comfortably. Breathe effortlessly. Close your eyes. Allow your hands to rest on your
knees or in your lap. Let the tension leave your body. Feel the peacefulness. In time, you
will want to get up and go back to your daily activities.
Another yoga posture for the 6th chakra is palming your eyes, when you warm the palms
of your hands by rubbing them together and then letting the hands rests on your eyes.
Color is very much associated with this chakra and you might try a color meditation to
enhance the 6th chakra abilities. Visualization would also be good 6th chakra work.
This chakra is actually in the brain so it's nature is very mental. One finds inner vision as
part of this chakra as well as actual seeing and outer vision. That is why the mystic and
clairvoyant abilities are also associated with the 6th chakra.
The crown chakra, the 7th chakra, is called SAHARARA which means thousandfold.
It is located at the top of the head or actually, just above the top of the head. The element
that this represents is Thought and it's manifestation is information. It's function is
understanding and the psychological state that it creates is bliss.
The verb that corresponds to this chakra is "I know".
The glands affected by this chakra are the pituitary. Other body parts are the cerebral
cortex and the central nervous system. When this chakra malfunctions it can result in
depression, alienation, confusion, boredom, apathy, and the inability to learn or
comprehend.
The color for this chakra is sometimes thought to be a shimering white. Other texts also
say violet. There is no sound to chant for this chakra. Meditate with silence.
Along with silence, there is no food associated with the chakra. Rather, fasting feeds this
chakra since consciousness is not dependent on food.
The metal associated with the 7th chakra is gold. It's planet is Uranus. Gemstones are
amethyst and diamond. Herbs are lotus and Gotu Kola.
The yogic path is meditation.
To stimulate the crown chakra, try the headstand. Also meditation in full or half lotus.
Yoga mudra from a seated position with the crown of your head resting on the floor
instead of the forehead is also suggested. With the discovery and the opening of the 7th
chakra, we transend from the physical to something beyond....a greater consciousness.
After all, we are not our bodies, but our minds and souls. We are part of the collective
consciousness. We are part of the Great Spirit.

3. Muladhara - 1st chakra - LAM

- Meditation + breathing
- Butterfly - poorna titali asana
- Forward bend (each leg and together) - paschimotasana
- Pigeon
- Sleeping thunderbolt - supta vajrasana
4. Swadhistana - 2nd chakra - VAM
- Meditation + breathing
- Cat + tiger - marjari asana
- Rabbit + cobra - bhujangasana
i. Variation: cobra looking back - tiriaka bhujangasana
- Camel - ushtrasana
- Spinal twist on back - shava udarakarshanasana
- Leg lift + knees to chest
- Boat face up - nankasana
5. Manipura - 3rd chakra - RAM
- Meditation + breathing
- Thunderbolt - vajrasana
- Lion's breath - simshagartasana
- Half locust + locust - shalabhasana
- Boat - sarpasana
- Bow - dhanurasana
6. Anahata - 4th chakra - YAM
- Meditation + breathing
- Hands in prayer behind back
- Hands interlock behind back
- Cow mouth - gomukasana
- Hands to sides + breathing
- Crow - baka dhyanasana
7. Vishudha - 5th chakra - HAM
- Meditation + breathing
- Neck bends and rotaion - greeva sanchalana
- Spinal twist - matsyebdrasana
- Shoulder stand - sarvangasana
i. Half shoulder stand - vipareta karani
ii. Shoulder stand against the wall
- Plow - halasana
- Fish - matsyasana
8. Ajna - 6th chakra - OHM
- Meditation + breathing
- Eye movement and rotation
- Eye gazing - trataka
9. Shasrara - 7th chakra
- Meditation + breathing
- Head stand - sirshasana
i. Half head stand - bhumi pada mastakasana
ii. Head stand using the wall