The Warmup

When working out, it is vitally important that you warm up properly in order to prevent injuries. When you begin yoga stretches, the body should be physically warm to get the most out of the stretch while preventing any tears in the muscles or fasciae. A proper warmup will get the blood flowing and produce that heat. In yoga, the center of the body is considered the body's furnace, equivalent to the metabolism, so it makes sense to warm up the center of the body. This is why Pilates classes begin with The Hundred, an exercise designed to warm the body by working the core. In yoga, the reason for this is that the center of the subtle body (the body's energy system of prana, chakras, and nadis) contains the agni, or fire of the belly, and the Third Chakra which is again related to heat and fire.

The following 5 minute video shows the basic warmup I do at the beginning of yoga class. It is designed to loosen the muscles, warm the core, and get you thinking about good alignment and moving with the breath. Do this or a similar warmup before getting into more difficult poses. Usually in my classes we warm up, then do Sun Salutations to get the heart rate up before moving on to strengthening poses and deep stretches.

Seventh Chakra

The final main chakra is Sahasrara Chakra, the Crown Chakra at the top of the head. It is envisaged as a thousand-petaled lotus, and its color is white, because white is comprised of all the colors of the rainbow. All of the effects and benefits of the other chakras are encompassed in Sahasrara, considered the most subtle of the chakras, symbolizing pure consciousness. This chakra is no longer concerned with the "earthly" things of the lower chakras. In Kundalini Yoga, when Kundalini energy finally reaches the Crown Chakra, Samadhi-Enlightenment-occurs. Samadhi is considered union with God, full absorption in the Divine. Yoga is the philosophy behind major Eastern religions Hinduism and Buddhism, but the idea of absorption in the Divine is central to the mystical traditions of all faiths. I am actually doing research now on a work I plan on the "Yoga" of St. Theresa of Avila.

As you can see, the chakra system moves from the "earthly" realm, beginning with the literal element of earth in the Root Chakra, all the way up to the "heavenly" realm of the Crown Chakra. This symbolizes the mystical journey one undertakes when attempting yoga. The yogi begins with the physical body, with the asanas, and from there moves forward on the spiritual journey toward enlightenment. Each chakra is a step on this journey. For example, we can stimulate the Third Eye Chakra with Tratak, steady gazing. Tratak leads eventually to true meditation, which stimulates the Crown Chakra. Meditation, prayer, devotion to God (bhakti), and works of mercy are the way to engage the Sahasrara Chakra.

As always, special thanks to Anodea Judith, the foremost expert in the chakra system.

Sixth Chakra

The sixth chakra is known as the Brow Chakra, Third Eye, or Ajna Chakra. It is located between and above the eyes. It doesn't have an associated element as do the lower chakras, but, as the Vishuddha Chakra is connected to sound, Ajna Chakra is connected to sight. Visual consciousness, intuition, dreams, and perception are governed by the Third Eye. The eyes as well as the pineal gland in the brain are the domain of Ajna Chakra. If something is "seen" in the mind's eye, it is the Third Eye that is seeing. In the subtle body, there are considered to be three main channels for energy (as well as countless smaller ones, known as meridians or nadis), known as Ida (left side, yin energy), Pingala (right side, yang energy), and Shushumna (central, main channel). At the Third Eye, these channels converge. For a basic intro to the subtle body, check out my post here. Trataka (steady gazing), meditation, and eye exercises are good ways to stimulate the Ajna Chakra.

Special thanks as always to the groundbreaking work of Anodea Judith for chakra information.

Master Class: Balancing

Yogis often speak of how the practice of yoga postures is a metaphor for life off the mat; grounding through the back foot in Virabhadrasana can teach you to remain grounded mentally under stress. This principle is readily applicable to balancing poses-after all, we all could learn to bring more balance to our lives. In balancing asanas such as Vrkasana (Tree Pose) and Natarajasana (Lord of the Dance Pose), it is crucial to keep the gaze focused at a still spot. This prepares the mind for meditation and is a form of Dharana, or concentration, the precursor to true meditative practice (Dhyana) in classical yoga teaching. In fact, Tree Pose is used as a meditation posture and yogis can be seen meditating in this position on the banks of the Ganges even today.

The following sequence is an intro to balancing poses. Tomorrow I will post a more complicated sequence to build on this one. I recommend doing a basic warmup (stay tuned for a video on warming up in the upcoming days), followed by at least 4 rounds of Sun Salutations (http://yogabymelissa.blogspot.com/2010/04/sun-salutations.html). If you are just beginning with balances, incorporate these poses into the beginning of your practice, after the Sun Salutations. As you progress, do more standing poses before balances to tire the legs out and add a challenge. Remember to come into and out of poses slowly and with control. If you are a beginner, do each pose for as long as I do in the video. If you are more advance, or as you progress, hold each pose for 10-15 breaths. Remember to breathe deeply and gaze at a still spot to increase focus and balance. After the balancing sequence, you can progress to floor postures or just do some simple stretches to cool down. Also, it is important that you do these poses barefoot to connect with the floor and foster better balance.

Fifth Chakra

The fifth chakra as we move up the spine is Vishuddha, or the Throat Chakra. It is located, as you may have guessed, at the throat, and corresponds to the thyroid gland. As we move up to the final three chakras, the "elements" associated with them become a bit more esoteric. The "element" associated with Vishuddha Chakra is sound, and the chakra governs hearing and speaking. Having a balanced throat chakra will lead to effective communication and understanding. This chakra is the first of the "higher chakras," or "higher triangle," moving away from bodily concerns and into the realm of mind. An unbalanced Vishuddha Chakra can lead to feelings of guilt, which can block the latent awakening in the mind that your spiritual or yogic journey had been leading to. Once we work through the throat chakra and break through guilty feelings, the highest chakras of the third eye and crown-associated with wisdom and meditation- can be activated. To stimulate the fifth chakra, practice mantras, and the asanas that put pressure on the thyroid-Bridge Pose, Shoulderstand, and Fish Pose.

Thanks to the groundbreaking work of Anodea Judith for much of this information.

Introduction to the Chakras

This is the first post in a planned series on the chakra system. If you read my last post you saw that I teach a class called Chakra Yoga. The chakra system is an integral part of yoga that is misunderstood by many. Consider this a brief primer on the chakra system, to be followed by a more in-depth look at each of the chakras.

In Eastern systems of thought, energy flows throughout the universe and through the human body, seen as a microcosm of the universe at large. Magnetic energy, electricity, and even consciousness are seen as forms of universal energy, known as prana in yoga and chi in Traditional Chinese Medicine (TCM). Yoga, like tai chi, acupuncture, and some martial arts and bodywork systems, aims to improve the flow of prana or chi and direct it in a way that is beneficial to the body. According to the ancient yogis, this energy flows along energy channels called nadis (or meridians in TCM) similar to the way that blood flows through veins and arteries. The main nadis are called Ida, Pingala, and Sushumna. As the heart pumps the blood that flows through the veins, the chakras are what pump prana through the nadis. This system is known as the subtle body. The subtle body is not the same as the soul and can be seen as a metaphor for the flow of energy.

In most systems, there are seven major chakras, arranged along the spine from the base of the tailbone to the top of the head. The first four correspond to the physical body and its needs, and the top three correspond to sound, vision, and consciousness. The word chakra means wheel in Sanskrit, and is visualized as a whirling vortex of energy that spins like a wheel.

Next time I will talk about the first chakra, the Muladhara Chakra.

Current Yoga Schedule

I currently teach Mondays, Tuesdays, and Thursdays in locations in Monmouth County, NJ

Monday: 6:00 pm Mixed Level Hatha Yoga at Spa & Bodywork Market, 10 River St. Red Bank NJ

Tuesday: 6:30 am Beginner/Intermediate Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Wednesday

Thursday: 7:00 am Beginner/Intermediate Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

9:30 am Mixed Level Hatha Yoga at Informed Touch 136 Brighton Ave, Deal, NJ http://informedtouch.wordpress.com/

5:15 am Chakra Yoga (level intermediate and up) at In Spirit Living 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Friday

Saturday

Sunday