1. Muladhara Chakra – Root Centre
6. Ajna Chakra – Psychic Centre
Yoga is the path of balance: a way of establishing mental and physical balance within the body. The following practices are classic yoga asanas with breathing guides to help clear the chakras and restore equilibrium in the subtle body whilst positively impacting the central nervous and endocrine systems in the physical body.
Location: Base of the spine, sacrococcygeal plexus
Take a few moments to sit quietly, either on a chair or cross-legged on the floor, breathing through the nose. Focus your attention on the location of each chakra in the body and mentally repeat the breath mantra four times before you begin.
Gland: Adrenals
Location: Between the eyebrows
Breathein: I am safe.
Gland: Pituitary, principal gland controlling the body
1. Muladhara Chakra – Root Centre
Location: Base of the spine, sacrococcygeal plexus
Gland: Adrenals
Breathe
in: I am safe.
Breathe
out: I am grounded
Asana: Sethu bandhasana -Pelvic Tilt into Bridge
Physical
benefits: Frees up the lower spine, tones internal organs and muscles.
Practice:
• Laying down on the back with knees bent, feet flat on the floor parallel and hip-width apart, place your arms alongside the body.
• Inhale deeply into the lower ribs and exhale squeezing the abdominals back, whilst rolling the pelvis down so the lower back flattens into the floor.
• Inhale and release, enabling the pelvis to rotate back. Repeat x4.
• Exhale peeling the lower spine into the mat and lift the hips up.
• Breathe naturally leaving your hands alongside the body or interlock your fingers under your back.
• Continue with the breathing mantra for about a minute, lifting hips higher with every exhalation.
• Exhale and lower the hips, peeling the back down onto the mat.
Breathe out: I am grounded
Breathe in: I am open to receive.
Asana: Sethu bandhasana -Pelvic Tilt into Bridge
2. Svadisthana Chakra — Sacral Centre
Breathe out: Clarity of vision
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November 2023
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