Last month I had the honor of teaching a chakra workshop with fellow Amador Yoga teacher, Jillian Ewalt. Jillian and I developed the following guide to explore the chakras from various view points to help our students understand and sense the chakras by feeling, visualizing, moving, or meditating on each one. Below is the guide we developed with information on each chakra as well as meditations and exercises to do to help get in touch with each one.
Enjoy, message if you have any questions.
7 Steps to Happiness & 5 Sutras for Aquarian Age in relation to Chakras:
The 7 steps to happiness are listed in bold.
The 5 sutras are below in “quotations”.
Muladhara/Root: Foundations, survival, security, habit, self-acceptance
YOGA POSE: Malasana
MEDITATION: Bring awareness to the root (perineum/coccyx).
Sense the connection between the ground and the space where the body touches down to the floor or whatever you are sitting on. Imagine the energy there as a warm colored square (it can be large, as if you are sitting in it, or it can be small). Inhale fill up repeat silently to yourself the mantra “roots.” Exhale and repeat silently the mantra “ground.” Perhaps even feel your connection to the earth becoming stronger as you repeat “roots” on the inhale, and “ground” on the exhales. Notice the sensations of grounding at the root chakra, and perhaps even into the legs and feet. What habits/activities/relationships in my life help me to feel grounded and secure?
Swadhisthana/Sacral: To feel, to desire, to create.
Sacral clock: Exploring 3 planes of movement in the pelvis
Lay on mat, knees bent, hip width apart
Think of the sacral area as a clock, navel at 12:00, pubic bone 6:00
MEDITATION: Bring awareness to the pelvic area, reproductive organs, sacrum.
Center in on this watery, oceanic space. Imagine the energy there in the shape of a moon. Inhale fill up, and repeat silently to yourself the mantra “flow.” Exhale and repeat silently the mantra “healing.” Perhaps even feel sensation of rejuvenation and any qualities that are sweet, fluid, and watery. What ways can I access pleasure in my daily life?
Manipura/Solar Plexus: The will of the spiritual warrior.
YOGA POSE: blanket sphinx/seal
MEDITATION: Bring awareness to the navel center, and area around the navel up to the solar plexus.
This is the fire center, the place where the fire of transformation lives, the seat of enlightened action. In yoga/ayurveda it’s called agni--heat/burning up things we don’t need (food/emotions), while creating the energy for us move into our higher consciousness.
Imagine the energy there in the shape orangish-yellow circle. Inhale fill up repeat silently to yourself the mantra “power.” Exhale and repeat silently the mantra “action.” Feel the mantra seat at the navel center. Feel that with the breath, these words become purified of any ego-ic connotations. Let the word power in this meditation be defined as this feeling of strength and potential - the strenght and potential for enlightened action and transformation.
Since the natural flow of power and action is upward, sense the mantra beginning to have an upward motion. How might I use this internal fire (agni) for transformation in my own life
Anahata/Heart: Love and awakening, from “me” to “we”.
YOGA POSE: Camel Pose
Anahata means the sound that is made without any two things striking.
How much do you feel connected to others? (Do partner exercise)
Do you respond to others through the mind/intellect rather than the heart? Tune into the heart..it has the answers.
Are you compassionate or do you judge others? Everyone’s reality is different. Know that no one can hurt you- it’s how you react to it that is the cause of your pain.
MEDITATION (Affirmations): Anjali Mudra
Caress your heart and send it unlimitless Universal Love knowing that the more it receives the more love will be available to others.
I send love to everyone I know, all hearts are open to receive my love.
I accept that pain is an essential part of my growth and development.
I love myself for who I am and the potential within me.
All past hurt I release into the hands of love.
I am grateful for all the love that is in my life.
Other people deserve my compassion.
The love I feel for myself and others is unconditional.
Love will set me free..Others love the best they can. If someone doesn’t love me “enough”, they may be limited in their expression of love and deserve my compassion
Visuddha/Throat: Hearing and speaking the truth, the teacher.
YOGA POSE: Neck Rolls
MEDITATION: Chant Sat nam, sat naam, sat naam, wahay guroo OR Hum hi hum brahm hum for 3-11 min.
----------------------------------------------------------------------------BEYOND THE GROSS ELEMENTS-------------------------------------------------------------------------------
Ajna (“to command”)/Third Eye: The union of opposites.
The two eyes give you dimension in the world, the 3rd eye gives you depth, dimension, and scope of the subtle worlds.
YOGA POSE: Forehead resting on floor/Childs pose
MEDITATION: Chant “ONG” nasally to stimulate Pituitary and then meditate on third eye.
YOGA POSE: Sat Kriya
MEDITATION: Concentrate at tip of nose.
Padaka-Pancaka/The Aura: Radiance
YOGA POSE: All Arm exercises, Ego eradicator/Triangle
MEDITATION: 7 Wave SAT NAM: Chant SAAAAAT Naam. Visualize spiraling energy that vibrates at each chakra location as it travels up on the long SAAT. On Naam imagine energy leaving the 10th gate/crown and out into the infinite.