Energy Centers
Chakras
Go beyond the physical and
connect to a higher reality.
While Western medicine has made great strides in knowledge about the physical systems of the body, Eastern medicine has a much more sophisticated understanding of the body’s energetic system. The energetic system in yoga is comprised of seven major chakras, or energy centers, and the nadis, or energy lines, which connect to the chakras and through which energy flows throughout the body. The concept of chakras appeared in modern literature in the fourteenth century but was written about much earlier in the ancient yogic text, the Upanishads, 2,500 to 3,000 years ago.
The word chakra means “wheel (or vortex) of energy.” The chakra system addresses the human being in terms of mind, body, and spirit. The heart chakra, for example, corresponds to the heart, the thalamus gland, feelings of love, the color green, the element of air, and spiritual devotion. We will study each of the seven chakras in detail in this step.
Energy Lines (Nadis)
The chakra system includes the three major energy lines (nadis) reviewed in Step Four on breathing. The yogis observed psychological and physiological correlations associated with each of these energy lines. When the body is functioning optimally, the flow of energy along the nadis is constant and unobstructed.
The moon current (ida nadi) spirals up the spine and exits out the left nostril. When the left nostril is open, the moon current flows freely. This energy line correlates to the parasympathetic nervous system and has a cooling and calming quality. It is associated with the right side of the brain and with quiet, spatial, and passive types of thinking. An open left nostril also signifies that salivation and hunger are minimal, indicating a need to drink water rather than eat food for better digestion, or to rest and sleep rather than be active.
The sun current (pingala nadi) spirals up the spine and exits out the right nostril. When the right nostril is open, the sympathetic nervous system dominates, bringing heat to the body. It reflects left-brain dominance and is responsible for active, alert, and logical types of thinking.
If you would like to check which nostril is more open at any given time, simply place the right and left index fingers beneath the respective nostrils and exhale with moderate force—you will be able to feel the exhale of the dominant nostril over the non-dominant one. Ideally, we want both nostrils to be open so that the body, mind, and spirit are in balance. Nostril dominance can be controlled through breathing exercises, including alternate nostril breathing. This breath control exercise, referred to as channel purification (nadi shodhanam), has the effect of balancing the sun and moon currents, and harmonizing both sides of the brain and body.
These exercises activate the third major energy line, the most powerful channel (sushumna nadi), which travels through the center of the spine to the crown of the head. This channel is activated when yogis experience deeper states of meditation.
Chakras Are Emotional/Spiritual Feedback Systems
A chakra, or energy center, is where the three energy lines intersect as they spiral up the spine. These energy centers have unique physical associations where subtle environmental/life/spiritual energy is absorbed and distributed to the cells, organs, and tissues. It is generally understood that there are seven major energy centers, which have some association with the nerve plexuses and endocrine glands, but more specifically with the Chinese system of acupuncture meridians.
As we discussed in Step Four, the combination of breath and energy in the body is known as life force, or prana. Our life force is affected by our choices and experiences, whether physical, emotional, or spiritual in nature. Each chakra processes and “remembers” emotional events and trauma. This appears to be an important contributing factor in explaining why some people become ill and others do not. Along with heredity, diet, exposure to environmental toxins, and bacteria and viruses, chakra energy may be the weakest link in the chain, as it is typically the first to break under emotional and spiritual stress.
When we work with the chakras, conscious or unconscious blocks in our emotional, physical, and/or spiritual development are revealed. By focusing on a particular chakra, we stimulate the energy associated with it and awaken dormant areas of the brain, allowing us to experience a higher state of consciousness. In yoga practice, therefore, it can be enlightening to practice poses that heighten awareness of specific chakra areas. Later in the chapter, you’ll find specific information on yoga poses and their effect on each chakra.
As you focus on the chakras, you will very likely find some sort of block, perhaps a “broken heart.” While it takes courage to move through emotional or spiritual challenges, it may be comforting to know that working with the chakras is highly effective in transforming the underlying problem. When we are faced with an issue like a broken heart, it makes sense to emphasize poses that highlight the chakra associated with that issue—in this case, the heart chakra. In this way, the dominant chakra of each pose serves to enlighten understanding of the particular chakra we are focusing on.
Chakras as a Holistic System
Chakra theory is a holistic paradigm that includes fields like psychology, physiology, astrology, and energy anatomy (how prana moves through the body). It also considers naturalistic elements such as color and sound. Chakra theory examines the interaction between the whole and the part, and can also be called holistic awareness. The system encompasses every level of human nature from the intangible spirit to the tangible atom and everything in between.
The following paragraphs offer brief summaries of the seven chakras. Each overview begins with a descriptive energetic anatomy that defines the related paradigms followed by the physical location. Sense, sound, food, color, and elemental properties are also briefly outlined. A functional description in terms of what a balanced and unbalanced chakra may feel like is also included. Helpful breathing, meditations, and affirmations are suggested. At the end of the chakra summaries, you’ll find personal reflection questions and a brief case study. After the seven chakra summaries, we’ll explore using chakra awareness in yoga poses.
Chakras (Energy Centers)
First Chakra: Root (Muladhara)
Energetic Anatomy: Rootedness and connection to earth. The basic qualities of human nature, including biological family and early social environment. Group thought forms, authority figures, and tribal instincts. Primal energy. The past and present. Elimination of physical and emotional waste—that which no longer serves the greater good.
Physical Location: Located at the base of the spine. Also associated with the legs, knees, feet, ankles, toes, large intestine, elimination system, lower back, anus, colon, prostate gland, skeleton, teeth, nails, blood, and bone marrow.
Sense: Smell
Sound: Oh
Food: Proteins
Color: Red
Element: Earth
Balanced Root Chakra: Honors and accepts family history and personal upbringing; feels grounded and balanced. Experiences a harmonious relationship with the family of origin, society, and culture. Connected to nature, facilitating spiritual growth. Stands up for oneself and feels at home in the world.
Unbalanced Root Chakra: Tendency for tightness in the anus, potentially caused by fear or other unresolved issues, inhibiting elimination. Overly intellectual lifestyle. Erratic colon function and constipation. Low back pain, sciatica, varicose veins, rectal tumors, depression, anxiety, stress, and immune-related disorders. Inability to find a place that feels like home; inability to make things happen (creative efforts blocked). Greed, hoarding, excessive weight gain, superstitious fear patterns.
Related Intention: Balance, Peace, Connection, Unity, Presence, Trust, Supported, Safety, Grounded, Nourished, Nurtured, Stillness, Security, Strength, Calm, Patience
Related Attitude: Knowledge
Yoga Poses: Focus body awareness on balance, centeredness, and presence. Feel the weight of the body over the feet, observing gravity’s pull, and feeling grounded to earth. Relax the anus. Practice Root Lock to seal energy (see Step Eight).
Mountain Pose
Palm Tree
Tree Pose
Eagle
Squat
Root Lock
Butterfly
Cradle
Straddle, Sideward Bend
Straddle, Foot on Inner Thigh
Cobra
Lunge
Crocodile
Frog
Child’s Pose
Cow Face
Corpse
Breathing Exercise: Diaphragmatic breathing stretches the hips and base of the spine and helps to release root chakra blockages. Breathe deeply into the tailbone and into the root chakra.
Meditation Exercise: Imagine roots that connect you to the core of the earth. Visualize a red triangle (representing creative energy) or a yellow square (earth element).
Affirmation or Mantra: “I am safe and secure. I am grounded and stable. I belong here on earth at this time. My body is strong and healthy. Contentment with my life situation gives me abundance.”
Questions for Reflection: What causes you to feel ungrounded? What helps you feel grounded? What have been your most inspired experiences—times when you felt highly connected to yourself, to others, and to the earth? How can you reignite the essence of those experiences in daily living?
Considerations: Practice outdoors, to sounds of nature, or drumming.
Case Study: As Mary learned more about yoga and the chakras, she recognized she was holding tension in her legs, especially when driving. She first noticed the tightness during their recent move to a new neighborhood. Far from her support network of friends and family, Mary felt out of place and lonely. She began practicing root chakra–related poses with the intention of relaxing and feeling grounded through her legs. Mary decided to call her loved ones more often for support and take more walks in the woods to feel connected to her surroundings. Long-term, she planned to join a neighborhood book club and a local yoga center to establish a new support system. As a result of her actions, Mary became balanced in her new home and subsequently served as an anchor of stability for others.
Second Chakra: Sacral (Svadisthana)
Energetic Anatomy: Creativity and relationships. Relationships with your partner, friends, and co-workers, and how you maintain power and control within those relationships. Enjoyment and pleasure associated with food, drink, sexuality, entertainment, desires, and emotions. The moon influences this chakra, just as the moon pulls on the earth’s waters.
Physical Location: Located near the genitals. Associated with the pelvis, hips, sacrum, lower back, womb, bladder, kidneys, circulatory system, blood, lymph, gastric juices, and sperm.
Sense: Taste
Sound: Uu
Food: Liquids
Color: Orange
Element: Water
Balanced Sacral Chakra: Balanced relationships with others including personal strength and a willingness to be vulnerable. Able to give and receive. Empowered. Honoring the opportunity to learn from every relationship, even from those that are difficult. Ability to express emotions. Balanced and healthy approach to food, work, and sex. Comfortable with sensuality. Creatively inspired and fertile, able to “shoot from the hip.”
Unbalanced Sacral Chakra: Addictive behavior toward food, sex, work, or relationships. Eating disorders, sexual dysfunction or disorder. Attachment to pleasure and aversion to discomfort. Financial worry or pressure—fear of not having enough. Inability to balance desires with discipline. Creatively “stuck.” Fear, anger, resentment, overwork. Obsessiveness, jealous, blame, guilt. Physically or emotionally abusive or abused.
Related Intention: Creativity, Fertility, Flow, Interdependence, Collaboration, Harmony, Sensuality, Sensual Awareness, Free, Vessel for Divine Creation, Connected, Friendship, Fun, Pleasure, Fruitful, Blossoming
Related Attitude: Duty, Knowledge
Yoga Poses: Cultivate awareness of the sensual aspects of each yoga pose through the senses of sight, sound, taste, hearing, touch, and movement. Moon Salutations explore the energy of the moon and its effect on human behavior and physiology. Practice yoga with a sense of pleasure.
Forward Bend
Angle Pose
Lower Spinal Twist
Squat
Cradle
Straddle, Sideward Bend
Straddle, Foot on Inner Thigh
Cobra
Frog
Child’s Pose
Line (Warrior III)
Moon Salutations
Raised Hand to Big Toe Pose
Half Lotus
Breathing Exercise: Diaphragmatic breathing
Sensory Mastery Exercise: Yoni mudra, symbolically closing off the senses with hands on face (see Step Eight).
Meditation Exercise: The visual image and auditory sounds of water.
Affirmation or Mantra: “I allow myself to feel and experience pleasure. I am a sensual being. I embrace and celebrate my sexuality. I love and nurture myself. I embrace change. I am a part of the creation of the universe.”
Questions for Reflection: In what ways do you express your creativity? Is there someone in your life you are having difficulty with? What can you learn from the relationship? What is your relationship with yourself like? Do you embrace your own sensuality? Do you like who you are?
Considerations: Listen to flowing music or the sounds of water, like the ocean, a river, or a babbling brook.
Case Study: Mary felt unattractive and feared that her husband was interested in younger women. Mary focused on her second chakra as she practiced yoga poses to get in touch with her inner sensuality and sexuality. She felt tightness in her hips and concentrated on breathing into them as she gently moved through the poses. She found herself delighting in a release of tension as she exhaled and discovered untapped reserves of energy and vitality. She began to feel her inner beauty radiate throughout her being, nourishing her in ways she normally sought in food and entertainment. Mary nurtured her body with exercise and a healthy diet. Her pre-motherhood spontaneity returned along with her laughter. Everyone, including her husband, was attracted to her rediscovered freedom.
Third Chakra: Solar Plexus (Manipura)
Energetic Anatomy: Manipura means “illustrious gem,” reflecting the vitality and energy of the “fire chakra.” Relates to self-assertion, self-esteem, ambition, and will. Ability to honor your “gut” wisdom and trust your intuition about personal and professional situations. Being the primary decision maker in your life. Self-confidence and personal empowerment.
Physical Location: Located near the stomach. Associated with the upper/small intestines, liver, kidneys, gallbladder, pancreas, adrenal glands, spleen, lower/middle back, muscles, skin, digestive system. Digestion and food metabolism (distinct from elimination, which is associated with the first chakra), the gastric glands, pancreas, and gallbladder.
Sense: Sight
Sound: Ah
Food: Starches
Color: Yellow
Element: Fire
Balanced Solar Plexus Chakra: Able to trust one’s instincts and make self-empowered decisions. Balanced identity, self-esteem, and self-worth. Vital, energetic, and active.
Unbalanced Solar Plexus Chakra: Poor posture, inflated ego, self-righteous, mild depression, sad, stressed, unable to trust others or oneself. Fear and anger, reflecting lack of personal power and feeling intimidated. Weak digestion, ulcers, and production of adrenaline.
Related Intention: Honor, Integrity, Self-worth, Self-care, Illumination, Self-assertion, Ambition, Willpower, Discipline, Empowerment, Power, Strength, Fortitude, Mastery, Clarity, Focus, Determination, Persistence, Achievement
Related Attitude: Duty, Mastery
Yoga Poses: Practice poses that open the solar plexus. When posture is hunched forward, the third chakra is cut off. Stand upright with shoulders rounded back and chest out; shoulder shrugs that involve rounding shoulders back and down on the exhale. Practice poses to build confidence, building heat and energy to fuel the fire in this chakra.
Wheel
Side Bend
Sun Salutations
Plank
Side Plank
Warrior I
Warrior II
Reverse Prayer Pose
Windmill
Line (Warrior III)
Seated Twists
Camel
Forward Bend, hands behind the back
Backbend
Abdominal Contraction
Breathing Exercise: Breathing into solar plexus (diaphragmatic breathing) soothes the adrenal glands and releases stress. Imagine gold light filling the solar plexus.
Meditation Exercise: Visualize light, perhaps in the form of the blazing sun or a ball of fire, radiate from this area into the whole body. Or concentrate on a candle flame (real or visualized).
Affirmation or Mantra: “I am powerful and strong. I live with honor and integrity. I manifest my dreams. I am enough as I am. Whatever I do is more than good enough.”
Questions for Reflection: Are there any events from childhood that damaged your self-esteem? Do you continue to engage in negative self-talk and, if so, what? When in your life did you feel the strongest and most empowered? What is a positive attribute or gift that others tend to notice about you?
Considerations: Practice meditation or yoga poses with a burning
candle.
Case Study: Laura always deferred to her friends and family, and was often upset with herself that she didn’t voice her thoughts to those around her. She had kept quiet for so long that it had reached the point where she often didn’t even know what her own opinion was or how she was feeling. Through her yoga practice, Laura realized that her inability to think, speak, and act for herself reflected low self-confidence and a lack of trust in her innate wisdom. Focusing on third chakra poses, Laura took her time working through the emotional blocks that she encountered along the way. At first, she found it very difficult to bend backward in some of the poses because she was afraid. As she practiced, she gained inner strength, empowering her to let go of old perceptions and invite in the energy of the fire chakra. Soon she was feeling strong as she practiced her backward bends. As a result, she grew stronger in her relationships with others and radiated her own inner light and vitality.
Fourth Chakra: Heart (Anahata)
Energetic Anatomy: This is the balance point between the world of matter and the world of spirit (the lower “physical” energy of the first three chakras with the “metaphysical” energy of the upper chakras). The heart chakra is associated with emotions like love, kindness, jealousy, anger, and hatred. Involves love for oneself and life. Relates to compassion, forgiveness, and unconditional love.
Physical Location: Located at the heart, between the solar plexus and throat. Associated with the upper chest, upper back, lungs, heart, ribs, breasts, diaphragm, shoulders, arms, hands, mid-back, skin, immune system, thymus gland, and circulatory system.
Sense: Touch
Sound: Ay
Food: Vegetables
Color: Green
Element: Air
Balanced Heart Chakra: Love, compassion, relationship, healing. Loving oneself in the form of self-acceptance.
Unbalanced Heart Chakra: Defensive, low self-esteem, egotistical, attached to outcome, needy, codependent, shy, lonely, unable to love or forgive self and/or others, fear of commitment, lack of empathy, cut off from emotions. Excessive behaviors like possessiveness and jealousy can manifest as heart disease and high blood pressure. Deficiencies express as shallow breathing, tense chest, lung disease, asthma, allergies, bronchitis, pneumonia.
Related Intention: Love, Compassion, Kindness, Generosity, Giving and Receiving Love, Unconditional Love, Forgiveness, Openness, Acceptance, Dedication, Inspiration, Hope, Trust, Healing, Humanity, Devotion, Nourishment, Surrender, Introspection
Related Attitude: Non-attachment
Yoga Poses: Develop trust; surrender to open heart fully; foster introspection.
Standing Prayer Pose
Palm Tree Pose
Cow
Bow Pose
Downward Dog
Half Moon
Triangle
Windmill
Tree Pose
Squat
Fish
Bridge
Reclining Goddess
Moon Salutations
Reclining Hero
Shoulder Stand
Corpse
Breathing Exercise: Diaphragmatic breathing. Practice simply feeling the breath, rather than thinking about or controlling it.
Meditation Exercise: Reflect on a loving relationship that kindles positive feelings. Feel the emotion in the heart chakra and allow it to radiate throughout the body. Try mindfulness meditation focusing on breath (air element).
Affirmation or Mantra: “I am open to the deep love in my heart. I love and I am loved. I give and receive. I am worthy of love. I am compassionate, forgiving, and patient. I embrace the good and bad in the universe.”
Questions for Reflection: What is your first memory involving unconditional love? Were you the giver or the receiver of this love? How did it make you feel? What do you love about life? About yourself? Finally, what ignites passion in your heart?
Considerations: Practice with air sounds, like flute music or wind through the trees.
Notes: Forgiveness is a spiritual act of perfection and can be a very physically healing act.
Case Study: Much to his surprise, Steve woke up one day and realized that his life had become rather purposeless. He had beautiful children and a lovely wife, but his passion had seemingly evaporated. Surely there was more than navigating work issues and juggling his children’s schedules! Life had become “going through the motions” and he often felt he was on automatic pilot. Whenever he could connect to his emotions (which was not all that often), he felt bored and jealous of others who seemed to have rich, happy lives. Realizing this was a dead-end path, Steve dedicated himself to feeling love with his family, and discovering ways to reignite his love of life. While practicing heart-opening poses, he realized that he was protecting his heart by his usual hunched-over posture. As he explored heart chakra yoga poses, his posture transformed and he gradually connected with his emotional side. Over time Steve tried listen with his heart rather than his head, and discovered a healthy balance between the two. Balance became a key priority for Steve as he realized that he was not just a facilitator of other people’s lives, but actually had his own life, which he must honor by following his heart’s desires. As Steve’s love of life grew through enriching experiences, his love for himself and for his family blossomed.
Fifth Chakra: Throat (Vishuddha)
Energetic Anatomy: Pure food, thought, and speech. Chanting, praying, or devotional singing to facilitate higher consciousness and uplift the spirit. Personal expression, thoughts, and opinions. Following one’s dreams; using personal power to create, with faith and knowledge. Recognizing the power of thoughts, words, and actions in creating reality.
Physical Location: Located in the throat. Associated with the neck, jaw, mouth, teeth and gums, esophagus, hypothalamus, and thyroid glands.
Sense: Hearing
Sound: Ee
Food: Fruits
Color: Turquoise
Element: Ether/sound
Balanced Throat Chakra: Strives toward purity in food, thought, and speech. Committed to truth and honesty. Communicative and able to express feelings, thoughts, and opinions. Ability to listen objectively and inquire rather than make assumptions. Self-mastery.
Unbalanced Throat Chakra: Neck tension due to lack of communication, creativity, or harmony with others. Lack of self-assertion from
being ridiculed or criticized, particularly in childhood. Inability to express emotional needs, feelings, and opinions. Dishonesty and addictions. Weak throat chakra is reflected in a chronic sore throat; mouth, gum and teeth issues; scoliosis; stiff neck; tension headache; swollen glands; and thyroid conditions. Excessive throat chakra results in excessive talking, inability to listen, hearing difficulties, stuttering, addiction, judgment, and criticism.
Related Intention: Communication, Purification, Surrender, Willpower, Personal Expression, Creativity, Faith, Knowledge, Harmony
Related Attitude: Surrender, Mastery
Yoga Poses: To release tension in neck/shoulders, open throat, stretch and strengthen muscles in shoulders and upper back. Face, neck, and jaw stretches, shoulder shrugs. Neck and shoulder tension can be released by focusing on the throat (lips relax the jaw). Practice Throat Lock in forward bending poses (see Step Eight). Shoulder Stand promotes blood flow to upper body, which nourishes the master glands, including the thyroid.
Palm Tree Pose
Forward Bend
Downward Dog
Lunge
Cobra
Locust
Bow Pose
Bridge
Throat Lock
Plough
Shoulder Stand
Breathing Exercise: Victorious breath
Meditation Exercise: “Om” (primordial sound, universal creation).
Affirmation or Mantra: “I speak truth. I express my feelings with clarity, sensitivity, and confidence. I listen to my own voice. I allow my creativity to flow. I effortlessly manifest my ideas. I acknowledge the power of words to create.”
Questions for Reflection: Do you clearly focus your intention and make choices that empower your ambition? What prevents you from communicating effectively? Why are you hard on yourself but not others?
Considerations: Practice yoga poses to music that inspires you.
Notes: Practice chanting sounds and notes that resonate with each of the chakras.
|
Chakra |
Sound |
Note |
|
First |
oh |
C |
|
Second |
uu |
D |
|
Third |
ah |
E |
|
Fourth |
ay |
F |
|
Fifth |
ee |
G |
|
Sixth |
mm |
A |
|
Seventh |
ng |
B |
Case Study: After Laura practiced with an emphasis on third chakra poses for a few months, she become more empowered but not quite able to speak her new truth to her friends and family. She therefore focused on her throat chakra to expand her self-expression and communication. Laura discovered she was carrying the burden of her brother’s illness on her shoulders and felt responsible for his happiness. At the same time, she had enabled him to take advantage of her. By practicing surrender, she was able to let go of this need to fix her brother. She decided to trust that he would be cared for and that he had his own journey to live and discover. She would continue to love him, but her responsibility was to her own spiritual growth, and she began to feel more empowered to move in a new direction with her career.
Sixth Chakra: Third Eye (Ajna)
Energetic Anatomy: Ajna means “to perceive or command.” This chakra is the doorway through which higher wisdom and intuition enters. While the intuition of the third chakra is more practical, sixth chakra intuition is of spiritual significance, of life itself—finding the meaning and purpose inherent in all of life’s cycles, including disease and death (transcending states of self-pity). The visions one sees in the third eye can be manifested into reality by willpower. The third eye chakra is about focusing energy in positive directions.
Physical Location: Located on the forehead, between and just above the eyes. Also known as the third eye. Associated with the pineal gland, brain, eyes, ears, and nose.
Sense: Sight
Sound: Mm
Food: Herbs
Color: Indigo blue
Element: Light
Balanced Third Eye Chakra: Spiritual thinking and perception—views life situations as lessons for personal development. Clear vision and possible clairvoyance. Ability to see the truth in every situation. Focused, yet open to new concepts. Introspective, inquisitive, and personally accountable. Strong in spirit and empowered to fully engage in relationships and personal endeavors.
Unbalanced Third Eye Chakra: If underdeveloped, one can experience aimlessness, headaches, nightmares, confused thinking, and depression. If overdeveloped, there’s a tendency to intellectualize, to be aloof or disconnected from the heart. When unbalanced, typical indications are fear, inadequacy, insecurity, jealousy, blame, and paranoia. Also connected to brain tumors, hemorrhages and blood clots, blindness, neurological disorders, deafness, headaches, spinal difficulties, anxiety or nervousness, comas, depression, schizophrenia, grand mal seizures, emotional disorders, and learning disabilities.
Related Intention: Truth, Wisdom, Intuition, Awareness, Focus, Transcendence, Insight, Non-attachment, Spiritual thinking, Clear vision
Related Attitude: Knowledge, Non-attachment, Mastery
Yoga Poses: Poses that enhance visualization and focus attention.
Mountain Pose
Palm Tree Pose
Lunge
Tree Pose
Dancer
Head to Knee
Seated Twist
Cow
Child’s Pose
Eye Exercises
Concentration Exercises
Breathing Exercise: Alternate nostril breathing (see Step Four).
Sensory Mastery Exercise: Focus on the flame of a candle.
Meditation Exercise: Use visualization form of meditation where you concentrate on a visual image to focus the mind. Image can be real (open eye meditation) or imagined (closed eye meditation).
Affirmation or Mantra: “My mind is calm and open. I am at peace with whatever is happening in my life. I open to the wisdom within and from others. I listen to my intuition.”
Questions for Reflection: What activities help focus your mind? Do you listen to your intuition? How do you define wisdom? Can you look at a current “struggle” with spiritual perception? What are the gifts that this situation has to offer?
Case Study: Steve attended a yoga retreat with the goal of escaping the stress of daily life. He felt depressed, apathetic, and burned out and experienced frequent headaches—all signs of a sixth chakra imbalance. Arriving at the retreat, he didn’t expect to work through these issues, but was simply hoping for a reprieve. While meditating on his third eye, Steve had an epiphany in the form of an overwhelming appreciation for his family and his career. He realized that he had the ability to change his life for the better, most notably his perspective and reactions to challenges. He discovered that he need only commit to daily spiritual practice to achieve balance in his life. Steve came to see his emotional turmoil as a gift, allowing him to understand his own personal responsibility more fully.
Seventh Chakra: Crown (Sahasrara)
Energetic Anatomy: Associated with the highest state of enlightenment, spiritual development, and thought, and with the highest vibration on the color spectrum (violet). The crown chakra is the entry point of human life force (prana)—an invisible current of energy that endlessly pours in, nourishing every part of the body. Just as the root chakra reaches down into the earth, the crown chakra reaches upward into the spiritual world. Sense of purpose and connection to the Divine. Attitudes, values, ethics.
Physical Location: Located near the crown of the head. Associated with the cerebral cortex, central nervous system, pituitary gland, and the master gland, which regulates all other glands of body. Also, the nervous system, muscle system, skin, and skeletal structure.
Sense: Beyond the senses
Sound: Ng, silence
Food: Fasting
Color: Violet/white
Element: Thought
Balanced Crown Chakra: Spends time in spiritual company and enjoys spiritual discussions. Spends quality time with oneself. Confronts addictions and engages in nourishing activities. Healthy, vital life force reflected in healthy body and clear mind. Awareness of where one invests their energy in life and mindful of personal values.
Unbalanced Crown Chakra: Blocked crown chakra: depression, confusion, rigid belief system, lack of belief, swaying from one idea to the next. Lack of spiritual connection to oneself, others, and the environment. Lack of faith and courage, negative attitudes, self-centered or selfish, unwilling to grow and change, inability to see the larger picture of one’s life. Nervous system disorders, paralysis, genetic disorders, bone problems, multiple sclerosis.
Related Intention: Awareness, Union, Wholeness, Presence, Enlightenment, Spirit, Integration, Purpose, Connection, Faith, Transcendence
Related Attitude: Knowledge, Mastery
Yoga Poses: Connect self with higher Self, balance energy of lower and upper chakras.
Mountain Pose
Tree Pose
Backbend
Sun Salutation
Squat
Shoulder Stand
Cobra
Child’s Pose
Headstand*
Breathing Exercise: Observe natural breath without controlling.
Meditation Exercise: Simply observe the different states of the mind and thoughts that arise. Continue to bring the focus back to the present moment. Enjoy the moments beyond thought.
Affirmation or Mantra: “I trust in the universal good. I receive the unlimited abundance of the universe. I am one with all beings. Universal energy flows through me constantly. Everything I need to know is revealed to me at the appropriate time. I am open-minded. My beliefs are non-violent.”
Questions for Reflection: What activities fuel your sense of connection to something larger than yourself? What are some ways in which we cultivate and strengthen the seventh chakra? What are some ways in which we weaken it?
Case Study: After attending a yoga retreat, Mary was inspired to become a better parent and wife. Having learned about karma yoga (the yoga of action) at the weekend retreat, she began to do her daily domestic tasks as though in a moving meditation. By accepting the task at hand, she practiced being present in each moment. As she washed dishes, she enjoyed the sensation of the warm water on her hands, feeling connected to nature through this life-giving resource. By quieting the incessant complaining in her mind, Mary felt a sense of devotion and connection to God. At times she would forget this perspective, but with some deep breathing she could bring herself back to this newfound awareness. Her connection to the universe strengthened each aspect of her life.
The Circular Theory of Chakras
While it would be easier to explain the chakras as distinct and separate energy centers, it is more accurate to conceive of them as concentric circles, with the root chakra in the outermost, red ring and the crown chakra in the innermost, violet ring. Each chakra contains the other chakras within them.
For example, in Child’s Pose, the root chakra energy is undeniably activated as the body rests on the ground. Curled in a fetal position, there is a strong connection to the earth. Simultaneously, the seventh chakra opens as the crown surrenders forward toward the earth. If there is a focus on the heart chakra, the relationship between the root chakra and the heart chakra is enhanced. To facilitate this you might imagine the root chakra color from the outer ring soothing the heart with a grounded quality of energy. Similarly, you could concentrate on the energy of surrender from the innermost circle of the crown chakra and imagine its violet light healing the heart.
Viewed in three dimensions, each chakra also has a front, back, and center. The front side relates to the sun or yang energy, the back to the moon or yin energy, and the center relates to balance. If you have an underdeveloped or weak chakra, focus on energizing the front/sun/yang. For the overdeveloped chakra, focus on the back/moon/yin side. Allow this level of awareness to also guide psychological explorations.
Practicing Chakra Awareness in Yoga Asanas
When practicing yoga poses, it’s easy to overemphasize the physical aspects of the practice. Chakras offer us a wonderful opportunity to concentrate on the spiritual and emotional aspects of yoga, and as such, are an important part of a balanced yoga practice. As we develop subtle awareness in the poses, we practice on an entirely different level—one far more enriching and vitalizing. As you discover your chakras and begin balancing the energy in your body, you’ll realize significant benefits in your daily life.
Body posture can be one of the more obvious links to the chakras. The easiest example is the heart chakra, located in the center of the chest. When someone is depressed or sad, their body slumps, shoulders round forward, and their neck rounds forward and down. From an energetic standpoint, this particular body posture blocks the flow of energy through the front of the heart chakra. A slumped-over posture lowers energy, while an upright posture uplifts the mind and facilitates deep breathing. By pulling the shoulders back and down, the heart automatically opens, improving the flow of energy through the front of the heart chakra.
Fish Pose and Heart Chakra
For example, the Fish Pose is a heart chakra pose. Lying on the back, the legs are either straight or bent, and the body lifts from the floor in an inverted posture that arches and extends the back, strengthening the lower back muscles and stretching the abdominal muscles. The body weight on the arms through the elbows and shoulders strengthens all of the supporting muscles. The head is arched back and the crown of the head rests gently on the floor. Instead of blood flowing from head to heart, gravity pushes the blood from heart to head, enhancing circulatory function. From a physiological perspective, this pose is associated with the lymphatic, circulatory, and immune systems.
Respiratory function is also enhanced in this pose. The chest cavity opens, encouraging full respiration. This opens the heart chakra, allowing the flow of energy through the front of the heart chakra. Visualizing the breath flowing in and out of the chakra can increase the effects of the pose. To do this, simply imagine the breath moving through the chakra as you inhale and exhale.
Breathing exercises can also help us connect with the emotional and spiritual qualities of a chakra. As we know, the heart chakra represents devotion, love, and compassion. By connecting the breath with feelings of love and compassion, we can discover a new level of awareness in the pose. An example of linking breath and energetic intention in Fish Pose is to view inhalation as a way of receiving love and compassion, and the exhalation as a way of giving love and compassion to others. By practicing in this way, you’ll likely feel a greater sense of connection to others and to yourself. Be creative in your visualizations—they truly do enhance spiritual practice.
This simple Fish Pose now signifies multiple levels of consciousness. Without changing the outward appearance of the pose, we achieve a completely unique inner experience. This, in turn, transforms the physical experience by increasing relaxation and the sensitivity to energy flow. As we focus on each layer of our being, we enhance the natural feedback loop between these layers—each aspect of our mind, body, and spirit nourishes the others.
At this level of practice, the experience of the yoga pose is deepened, not because the pose is more physically challenging, but because of increased spiritual and emotional awareness. Interweaving multiple levels of awareness helps us to explore ourselves beyond the physical pose. When we move from the physical to the mental to the spiritual, the connections with ourselves and everything around us deepens.
Connecting to the Infinite
Step Six has introduced you to the chakra system and its role in holistic health. Chakra imbalances are responsible for a variety of physical, emotional, and spiritual ailments. Yoga poses are very effective in transforming energetic blocks in the body and restoring chakra function. Through conscious breathing and visualization exercises, you can enhance the effects of the poses on the chakras. While you may have discovered that one or several of your chakras are imbalanced, you now have the opportunity to witness just how powerful an influence the chakras are on overall health. Concentrate on poses that enhance function of your imbalanced chakra(s) as suggested in the chapter. Finally, be wary of
mimicking the suggestions in this book or others; instead focus on your own process of discovery. With practice, your awareness of the chakras will grow and you’ll develop the ability to consciously direct the flow of energy throughout your body.
Exercises
1. Discover Your Chakras: To identify one of your chakras, take a moment to close your eyes and imagine a loved one. Focus on someone whom you love easily and unconditionally, like a child, spouse, or pet. Spend a few moments cultivating your love and notice where you feel it in your body. Most people will feel a sense of warmth in the heart area. This is the heart chakra or energy center. Conversely, the memory of a romantic break-up or a difficult family relationship conjures up sensations of heaviness or pain in the heart.
Butterflies in the stomach from public speaking is a common sensation related to the third chakra. This chakra is where gut feelings or intuition start, often in situations where we have to rely on senses other than our intellect to make a decision. Also related to intuition or insight is the sixth chakra, also known as the third eye. A physical headache or pressure is a typical sixth chakra response.
2. The Chakras in Practice: Review the information provided on each chakra. Now consider the descriptions for both the balanced and unbalanced state of each chakra. Try to pinpoint the chakras in your body that are healthy and vital and those that are unbalanced. If you find that the description for the chakra’s unbalanced state matches issues you are dealing with, it’s likely that it needs attention.
Experiment with the suggested yoga poses to balance the affected chakras. As you practice, be sensitive and aware of how the poses affect you. Remember that the goal is not to develop an abundance of energy in any one area, but rather to create balance throughout the body. Focus on clear, calm, steady energy flowing through the chakra system.
* I don’t generally recommend the practice of headstands, due to the risk of injury and increased compression of the cervical spine. If you choose to practice this pose, please do so with assistance of a trained instructor and with great care.