Heart Chakra – Anahata:
Located in the center of the chest, the Heart Chakra is associated with love, compassion and emotional healing. Represented in green, it is associated with the air element. Practicing heart-opening yoga poses such as Ushtrasana (Camel Pose) and Bhujangasana (Cobra Pose) can help activate and balance the Heart Chakra. You can also incorporate the Anulom Vilom (Alternate Nostril Breathing) breathing technique to harmonize the flow of energy through this chakra.
Practice: Find a comfortable sitting position and bring your attention to your heart center. Close your right nostril with the thumb of your right hand and breathe in deeply through the left nostril. Close the left nostril with the ring finger of your right hand and release the right nostril and breathe out fully. Breathe in through the right nostril, close it, and breathe out through the left nostril. Repeat this alternate nostril breathing pattern for several minutes, focusing on a calm, balanced flow of breath in and out of your heart center.
Throat Chakra – Vishuddha:
Moving down to the throat area, we have the Throat Chakra, which is associated with communication, self-expression and your authentic voice. Symbolized by the color blue, the Throat Chakra is associated with the element of sound. Practicing yoga poses that stretch and open the neck and throat area, such as Matsyasana (Fish Pose) and Salamba Sarvangasana (Supported Shoulder Stand), can help activate and balance the Throat Chakra. Incorporating the breathing technique of Ujjayi Pranayama (Victorious Breath) can further support the flow of energy through this chakra.
How to Practice: Sit comfortably with your back straight. Take a few deep breaths to calm your mind. As you breathe in and out through your nose, tighten the back of your throat slightly to make a soft, gentle sound like ocean waves. Bring your awareness to the throat area, concentrating on the sound and sensation of your breath as it flows in and out. Continue with this ujjayi pranayama for a few minutes until your breathing becomes smooth, deep and comfortable.
Third Eye Chakra – Ajna:
The Third Eye Chakra is located between the eyebrows and is associated with intuition, insight and spiritual awareness. It is represented by the color indigo and is associated with the element of light. Practicing yoga poses that bring focus and attention to the forehead area, such as Balasana (Child’s Pose) and Janu Sirsasana (Head-Knee Forward Bend), can activate and balance the Third Eye Chakra. Incorporating the breathing technique of Brahmari Pranayama (Bee Breath) can awaken and refine the inner vision associated with this chakra.
Practice: Find a comfortable sitting position and close your eyes. Place your index fingers on your temples and apply light pressure to the area. Breathe in deeply and as you exhale, make a humming sound like a bee, focusing the vibrations and sound in the forehead area. Repeat this Brahmari Pranayama several times, allowing the vibrations to stimulate and activate your third eye chakra.
Crown Chakra – Sahasrara:
Located at the top of the head is the crown chakra, which is associated with spiritual connection, universal consciousness, and transcendence. It is symbolized by the colors purple or white and is associated with the element of thought. There are no specific yoga poses that directly target the crown chakra, but incorporating meditation techniques that focus on the crown area, such as Sahasrara Dharana (Crown Chakra Meditation), or practicing the yoga pose of Shavasana (Corpse Pose) with awareness and intention, can help open and balance this chakra. Breathing techniques such as Nadi Shodhana (Alternate Nostril Breathing) can also support the flow of energy through the crown chakra.
Exercise: Sit comfortably or lie down in Savasana. Close your eyes and bring your awareness to the top of your head. Imagine a brilliant white or violet light emanating from the crown of your head, embracing and expanding your entire being. As you breathe deeply, visualize this light permeating every cell of your body, connecting you with the infinite universal consciousness. Hold this state of deep connection and awareness for a few minutes, allowing energy to flow freely through your crown chakra..
Source: BLOG-Ashira Tantra – www.ashiratantra.com
