Chakra Check In
June Yoga Practice
The dog days of summer are almost here! The sun is shining warm and bright, and as we head into this new season, it's important to take a moment to step back and check in with our emotional and physical health. In this issue, our yoga practice is centered around the seven chakras, and making sure they're balanced, from Root to Crown. How else can we expect to fully enjoy all of the fun this summer has to offer?
What are the Chakras?
In ancient Yogic culture, the Chakras are seven points along the spine where different energies are located. Each one is represented by a different color, and each one correlates to distinct character traits within us. Starting at the base of the spine, we'll explore seven asanas designed to help keep our chakras, and therefore our physical and emotional health, balanced.
The Prana:
Counted Breath
In the spirit of balance, I chose Counted Breath as this month's pranayama. As you flow through these poses, focus on breathing in for a count of 4, pausing, then breathing out for that same 4 counts.
In the spirit of balance, I chose Counted Breath as this month's pranayama. As you flow through these poses, focus on breathing in for a count of 4, pausing, then breathing out for that same 4 counts.
The Practice:
Muladhara (Root) Chakra
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Garland Pose (Yogi Squat)
Starting in Mountain pose, walk your feet out slightly passed hip distance, bend your knees and fold forward. Sink tailbone low and bring biceps to the insides of your knees. Straighten the spine, and work on stacking shoulders over hips. |
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more from the may publication
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Svadhistana (Sacral) Chakra
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Wide Legged Forward Fold
From Garland, lower hands to the mat and face feet forward. Heel/toe your feet out as wide as comfortable and straighten your legs as you send your hips up high. Breathe in to lift your torso slightly and straighten your spine. Fold forward again, relaxing your head and neck. |
Manipura (Solar Plexus) Chakra
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Extended Side Angle
From Wide-Legged Forward Fold, bring hands to the center of the mat and lift your torso halfway. Walk your hands to your right foot and face your toes forward. Bend your right knee until it's stacked over your ankle. Pivot your left foot into a slight angle, and breathe in to lift your left arm up and overhead, creating a line from fingertips down to your left heel. Bring your right hand to rest on the mat on the inside of your right foot, or rest your forearm on top of your right thigh. Sink hips down low, and try to keep your body in one plane. Come back to your Wide Legged Fold, then repeat on the left side. |
Anahata (Heart) Chakra
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Upward Facing Dog
From Extended Side Angle, rotate your torso down and frame your front foot with your hands. Step the front foot back to meet the other in a Center Plank, then slowly lower through Chaturanga. Press hands firmly into the mat to extend your arms and press heart up and forward. Tuck toes underneath feet, lift knees from the mat, then rest tops of your feet on the mat once more. |
Vishudda (Throat) Chakra
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Sphinx with Neck Stretches
From Upward Facing Dog, lower knees and forearms to the mat. On an exhale, lower right ear toward your right shoulder. Pause for a few breaths then repeat on the left. |
Ajna (Third Eye) Chakra
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Child's Pose
Coming back to Table Pose, allow big toes to touch and knees to come out as wide as your mat. Press hips down towards heels and walk your hands forward, resting your head on the mat. |
Sahasrara (Crown) Chakra
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Meditation
Come to a comfortable seated position, propped up on a bolster or blanket, back against a wall. Take note of every sensation as you fill your lungs on an inhale, starting at the belly and working your way to the top of the lungs. Pause at the top of your breath, and honor this feeling of fullness. Slowly exhale, once more noticing every sensation as you empty your lungs from the belly up to the collarbones. Pause once more to honor this feeling of emptiness. Repeat as needed. |
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The Parting Words:
Like the inner workings of a clock, if one area of our wellbeing begins to malfunction, it can snowball to every other aspect of our health, until the whole of the Self shuts down. Therefore, it's crucial to check in with ourselves from head to toe, both inside and out, as often as we can. It's only when we take care of our own physical, spiritual, and emotional health that we can begin to care for the health of others. Om shanti, shanti, shanti. Peace within for peace with each other, for peace universally. Namaste. |
Emmy Rodriguez
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