Wheels of Life & Chakra Balancingby Anodea Judith

Healing Yoga by Swami Ambikananda Saraswati

The Spiritual Science of Yoga by Goswami Kriyananda

First Chakra (Muladhara)

Salabhasana (locust),janu sirsasana (head to knee), supta padangustasana(hand to foot). Movements such as stamping the feet and jumping to stimulate and release energy. Eating less and eating lighter  foods to reduce excess energy.

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

Paschimottanasa(seated forward bend),bhujanasana (cobra),virasana (hero),uttanatavasana (leg lifts). Affirmation: I will do what won’t have to be undone.

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 “do’s” and decreases the “don’t’s.”

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.

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

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.

Fourth Chakra (Anahata)

Standing yoga mudra,matsyasana (fish),bhujangasana(cobra), alternate nostril breathing. Emotional practice--release grief through crying, talking. Express gratitude and forgiveness.

Bhujangasana (cobra),ustrasana (camel),gomukhasana (cow face), vasisthasana (side plank), parivritta janu sirsasana (rotating head to knee), halasana(plough), supportedsavasana (corpse).

Child’s pose, jathara parivartanasana (prone spinal twist),parsvottanasana (head to knee side stretch). Affirmation: Anything that is truly mine can never be taken from me.

Fifth Chakra (Vishuddha)

Neck rolls,sarvangasana(shoulderstand),karnapidasana (knee pressing ear pose),halasana (plough).Chanting, mantra repetition, listening to music, writing as self-expression, prayer.

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 self-preservation.

Sixth Chakra(Ajna)

Yogic eye exercises,meditating upon a color,

creating beauty in the environment, keeping a dream

Not addressed. Siddhasana (perfect pose),gomukhasana (cow face),padmasana (lotus),vajrasana (Zen), sirsasana(headstand).Affirmation: The moon shines by the

journal. 

light of the sun.

Seventh Chakra(Sahasrara)

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

Not addressed. Same asanas as those for the sixth chakra. Affirmation: An optimistic atmosphere helps take the place of sunshine in the winter months.