Chakras

Do you ever notice, at some point, perhaps 10-15 minutes into your yoga practice, you suddenly feel like a fog is being lifted that you didn’t even realize was there? Yoga is a physical practice, and we immediately feel our muscles being worked and stretched, and our bones and joints moving, but what about that more subtle effect that shifts the way we feel, and how we perceive the world?

The practice of yoga shifts a lot more than just how we feel physically. A moving meditation also affects us energetically, in what we call the subtle body. The subtle body, as you learned about through the koshas, involves all the layers of yourself that you can’t clearly see or feel physically, but are connected to the way we perceive and feel in every way. When prana, the life force energy, is not flowing smoothly due to blockages, we can experience all kinds of problems from headaches and poor digestion, to anger, depression, and anxiety. You have probably heard of or seen images of the 7 major rainbow colored chakras in the body. Maybe you are already pretty familiar, or maybe you still regard them with a skeptic eye. For many years I kept the Chakras at a safe distance, having a natural skepticism, I am inclined to believe only what I can truly see and feel. As I have been exposed again and again, and opened my mind to the possibility that chakras exist even though I can’t actually touch them or see them, I have, believe it or not, come to truly feel them in my body as potent centers of energy that deserve my attention. Chakra (pronounced CH, not SH) is Sanskrit for wheel, and in the body chakras refer to energetic vortexes, meaning a place where a lot of energy is spinning. The ancient rishis, or seers, observed seven principle chakras that play a major role in how we feel and function. They are typically described and understood moving from the lowest to the highest, as you’ll see them outlined below. I encourage you to approach this with an open heart and mind, trying out some of the practices outlined below, and trusting in the possibility of the mystery.

Muladhara Chakra (Root Chakra)

Element: Earth

Color: Red

Sound: Lam

The Root chakra, located at the base of the spine, is connected to our sense of safety, security, and belonging in the world. Our experiences from conception and into childhood play a major role in establishing a grounded root chakra, translating to a feeling of being grounded and stable and rooted in the world. Perceiving the world as safe, and being held in unconditional love by our primary care givers, are primarily responsible for how grounded and secure we become as adults. Whether we had the ideal childhood or not, there are practices we can do to reconnect to the root chakra and reestablish a sense of being connected to the earth, connected to our roots, and connected to our community.

Practices to balance the Muladhara Chakra:

Spend time outdoors, especially barefoot!
In your asana practice, focus on strong standing poses to strengthen the feet and legs, as well as deep hip openers like malasana and pigeon
In meditation, practice deep breaths focusing on taking the inhale all the way down into the base of the pelvis and visualizing the color red.
Practice the mantra, “I am safe, grounded, and connected to the earth.”
Chant the sound “Lam”

Svadhisthana (Sacral or Pelvic Chakra)

Element: Water

Color: Orange

Sound: Yam

The Sacral Chakra, located inside our pelvic bowl, is associated with our powers of creativity and fertility. When the energy is flowing freely we feel passionate, friendly, joyful and creative. When there is a blockage here we can feel lethargic, bored, and shut down to intimate relationships. This chakra also influences how receptive and adaptable we are to change.

Practices to balance the Svadhisthana Chakra:

Get creative! Play music, write, paint, design…
In your asana practice, move in a free form way, letting the hips sway organically, for example, and the spine move like a wave.
Practice the mantra: “I am adaptable and creative. Life force energy is flowing freely through me.” Visualize the color orange.
Chant the sound “Yam”.

Manipura (Solar Plexus Chakra)

Element: Fire
Color: Yellow

Sound: Ram

Manipura translates as the shining gem, and this third chakra is located just below your sternum. The Solar Plexus chakra is connected to your sense of feeling empowered and in control of your life. A clear Manipura chakra enables a strong self esteem and clear sense of willpower, knowing what you are worth and what you want. If it is blocked, you will feel unworthy of success and love, and will look to other people to validate you and make you feel loved.

Practices to balance the Manipura chakra:

Take time to care for and please yourself. Practice treating yourself like a beloved child or pet, giving yourself the best quality food, pampering, and rest.
Strengthen your core with abdominal exercises like boat pose, leg lifts, and forearm planks.
Meditate on the image of a shining yellow sun at your solar plexus, warming you and radiating light in all directions from your center.
Practice the mantra: “I claim my power and take responsibility for my life. I am beautiful and worthy of love and success.”
Chant the sound “Ram”.

Anahata Chakra (Heart Chakra)

Element: Air

Color: Green

Sound: Yam

The Heart Chakra is at the center of the 7 chakras, right in the middle of your chest. It is associated with the depth of our relationships and ultimately related to our connection with the ONE, the great source of life and love. The more connected we are with this source, the more loving and connected our relationships are with romantic partners, family, and friends. A disconnect here leads to superficial relationships and sense of heaviness and depression. The color green is associated with health and healing; the air element with lightness and vibrancy.

Practices to balance the Anahata Chakra:

Take time to be truly present with the people in your life: Listen closely, look into their eyes, smile and hug a lot.
Seated or standing movement meditations that open the chest like: inhaling to lift the arms forward, exhaling to open the arms out to the sides.
Heart openers like anahatasana (now you know where the name comes from!), ustrasana (camel pose), dhanurasana (bow pose), and urdva dhanurasa (wheel).
Practice the mantra: “I am a channel of divine light and love.”
Chant the sound “Yam”.
Breathing deeply, visualize a sparkling emerald glowing at your heart center.

Vishuddha Chakra (Throat Chakra)

Element: Ether/ Space

Color: Blue

Sound: Ham

The Vishuddha, or throat chakra, is associated with our ability to clearly and effectively communicate our wants, needs, and visions, and also to listen compassionately to others. It can often be blocked based on prior experiences of being quieted or shamed for speaking our truth. Getting the the root of what our truth is, what we really believe and what we truly want can help in clearing blockages to communicating.

Practices to balance the Vishuddha Chakra:

Let your voice be heard! Singing aloud, whether its with the radio in the car, while in the shower, or in a singing group, is excellent for freeing your voice and opening up your throat chakra
Attend communication classes like Non-Violent Communcation to practice speaking your truth and listening
Open your throat with poses like Matsyasana (Fish) and stimulate your throat with throat lock poses like Shalabasana (Shoulderstand)
Practice the mantra: “I speak my truth clearly and listen authentically.”
Chant the sound “Ham”.

Ajna (Third-Eye Chakra)

Element: Light

Color: Indigo or Purple

Sound: OM

This chakra is related to our sense of intuition: a deep knowing based on feeling and beyond the supposed facts and what we’ve been conditioned to believe. Ajna translates to “perceive” or “beyond wisdom”. Our sense of intuition develops when we begin to really trust our self and the world around us. Balancing all of the previous chakras is vital in allowing our third eye chakra to open, as well as taking a lot of time to be quiet, to listen to messages from our body and the natural world. This chakra is our gateway for deeper spiritual awareness and insight.

Practices to open the Ajna Third Eye Chakra:

Spend time away from people and away from technology. Watch less movies and less news. Be quiet so you can open to the more subtler messages around you.
Surround yourself with like minded people who are interested in spiritual growth and healing.
Journal
Practice the mantra: “I open to messages from a higher power. I trust my intuition.”
Receive the ayurvedic treatment Shirodhara from a qualified Ayurvedic practitioner: a constant flow of oil pouring over the third eye chakra
Chant “OM”

Sahasrara Chakra (Crown Chakra)

Element: Cosmic Energy/ Source Energy/ Prana

Color: White

Sound: Om

This energy center is located above the crown of your head. Sahasrara translates to thousand fold, and the symbol for this chakra is a thousand petaled lotus, all opening to symbolize a profound spiritual awakening. This is the place where cosmic, or source energy, enters from the universe and travels down throughout your being. Although it is always possible to receive source energy and be aware of our connection to the divine, most of us are distracted due to trauma and conditioning, stress, and day to day life. When this chakra is totally free and open, we become supremely aware of and in touch with our connection to the vastness beyond our individual ego. As we open each of the previous energy centers and live a life of balance and awareness, we create the conditions for the lotus to blossom; to become one with the great source of life. For most of us, this kind of experience happens only in brief moments, perhaps in a deep state of meditation, a powerful orgasm with your beloved, during childbirth, or a brush with death. The great masters teach us that it is possible for all of us, and that the more we practice with faith and commitment, the more moments of enlightenment we experience.

Practices to open your Sahasrara Chakra:

First work on all the lower chakras to create ripe conditions for opening the crown chakra
Meditation in all its forms helps us to be in a state of pure presence and to connect to the source of life that is all around us
Experiences with hallucinogenic plant medicines with the guidance of a trained shaman can open the crown chakra
Chant “Om”.