The Inner Alchemy of Yoga
Copyright © 2009 Lucas Vorly
Contents
Introduction ……….……… 3
Polarity ………. 6
Sublimation and Transmutation …….………. 8
Theory vs Practice ……….. 9
Traditions ……….………. 11
Chakras and the Central Channel ………..……… 12
Experiences ……….. 14
Tips for practice ……….. 17
Muladhara Chakra ……….. 18 Pascimottanasana Mula bandha Svadhisthana Chakra ……….. 21 Shalabhasana Vajroli/Sahajoli mudra Manipura Chakra ………. 24 Trikonasana Nabhiasana Uddiyana bandha Anahata Chakra ………. 31 Bhujangasana Gomukasana Visuddha Chakra ……… 35 Sarvangasana Throat friction Ajna Chakra ……… 39 Garudasana Halasana Trataka Alternate nostril breathing Sahasrara ……… 46 Sirsasana Ardha sirsasana Verticality Meditation ……….. 51 Final Notes ………. 55
Introduction
Much of the yoga practiced today has become very diluted from its traditional origins. Commonly practiced for just the physical body, it can often resemble some kind of modern gymnastics. However, the tradition of yoga is an extraordinarily deep and powerful spiritual practice, with the focus always on the ultimate goal… to awaken to our full potential, or the ultimate reality. This has many names in many traditions such as Self realization, Enlightenment, Liberation, Cosmic consciousness, God, Truth. It does not matter what you call it, what matters is that you are aiming for the top… the top of the mountain, the highest of high, the Absolute, the Supreme reality, that which is beyond all concepts and unchanging.
If we look in the right places, we can still find a world of yogic practices that most would not know. With the focus on energy, the chakras and spirituality, some would call it the esoteric side of yoga, but in fact this is how yoga was traditionally
practiced, so this is the essence of yoga. Many modern varieties have been tailored for the modern mentality of materialism and not much beyond the physical body. This is unfortunate as there are many people that are drawn to yoga and do get all of the health benefits from its practice but they feel there is far more to it, they are craving something deeper, but because the “yoga market” has been flooded with diluted yoga, as it has become a very profitable business, it can be difficult to find genuine traditional yoga practices. It is without a doubt that the practice of “modern” yoga has many health benefits and can improve the quality of life for all who practice it, but we should keep in mind that all of these benefits are just by-products of its traditional purpose. These things naturally come along the way when practicing for its higher purpose.
Everyone that knows something about yoga would recognise the asanas, the various postures that you put your body into and hold for various lengths of time. This is the most recognised aspect of yoga, and yet it is the most misunderstood and
misrepresented. You may wonder how these postures could become diluted over time? The earliest known texts of yoga are about 2000 years old. Even if we ignore the many postures created in modern times to work on the physical body, and just look at the traditional postures, many of which are still practiced today, then how are they different?... Are they at all different?... YES! There is a major difference, but not one that can be seen with the eyes. This is the subtle level, and is the most important part.
The secret of all yoga is the mind. Without the mind there is no yoga! So, yes we can put ourselves into a posture, but why? And what do we do with the mind? Our
grocery list, plan the rest of the day, think about friends or what you should have said in that argument you just had with your boyfriend/girlfriend? Sure, you can do these things but this would not be yoga. In fact the word yoga has lost its true meaning since it is used to describe all kinds of practices or exercises that no longer align with the tradition. Some may argue that everything must be adjusted to suit the modern times. This means basically modern society, which is created through the consciousness of the people, and we are in a time of extreme materialism, focusing on the physical to the suppression of the spirit and not to mention violence and war, all based on untruths. This is a large subject in itself, but is not the topic of this book so I will be very brief. We can see a correlation between the declining consciousness of the vast majority and the dilution of the tradition of yoga. None of this would be possible if we all were in touch with the higher aspects of ourselves. This makes me
think of something I read once that said; “we should stop taking authority as truth and start taking Truth as authority”! Truth is Truth no matter how many people believe it, even if it is only one person that knows it is still Truth.
In yoga, whatever technique you are doing there must be a focusing of the mind, and ultimately all yoga is done from the mind. Mastering the mind is of the utmost importance if we wish to succeed on the spiritual path.
Now coming back to the postures… First we should look at why we practice the asanas (postures). Yes there is a physical aspect to them, such as the stretching and strengthening of the muscles and tendons, increasing bone density and the
massaging of the internal organs which should not be overlooked. Our body is the vehicle for our spirit through which we experience this world, and so having a strong, healthy body is always beneficial when doing spiritual work. However there are much deeper aspects. When we start working on raising our consciousness then working with our chakras and energy has a far greater influence. So, traditionally we practice postures to awaken and develop our chakras and our energy. The chakras are like organs of our etheric and astral body and influence specific states of consciousness and systems in the body. For example manipura chakra (the navel chakra) relates to the fire element, aspects like willpower, courage, dynamism as well as the digestive and immune systems. The cultivation of the chakras is essential for spiritual
development.
Each posture activates a specific chakra. The ancient yogis realized that when we put our body into certain positions it makes the energy flow in certain ways and focus in specific points, the chakras. If we know this we can practice more consciously, powerfully and specifically. If we do not know these things then we become limited or can even hinder our progress. For example if somebody has a very fiery or agitated personality and they unknowingly start doing techniques that work on creating even more fire then this person will become even more agitated and will think that yoga doesn’t work. But if you know you are like this then you should do techniques that you need and will balance this condition. If we feel we need more willpower then we know exactly what techniques to do. This is not just limited to the asanas, but all yogic techniques have a specific purpose.
Now it is becoming clearer why it is important to know these aspects. Firstly,
because now we can choose the right techniques to practice, and secondly we know where to focus the mind. When we put ourselves into specific positions there will be a natural activation of the associated chakra. How strongly this activation happens depends on the focusing of the mind. If there is no focusing of the mind the effects will be minimal, but if the mind is well focused the effects will be strong. Keep in mind that everything done with awareness is more powerful. Another aspect that affects the results is the length of time you hold the posture for. Often modern yoga is done moving from one posture to another with very little time spent holding each one. This can have the effect of a great physical workout but if your purpose is to awaken your chakras then it is missing the point. Other styles such as yin yoga do hold the postures for longer periods of time but their purpose is mainly on the stretching of the yin tissues of the physical body and so the postures used are different and there is no mention of the chakras. It can take several minutes for this natural activation to start happening, and the longer you hold it for the stronger the flow of energy and arousing of the chakra. Of course in the beginning you may not
practice the more comfortable the postures become, and holding some for 10
minutes is simple. For certain postures a lack of flexibility may make the posture less comfortable, so working on your flexibility can help in this regard, but it in no way makes the power of the posture less potent from the energetic perspective. The focusing of the mind is the most important, the rest will come naturally. Someone who is inflexible but with good focus will have a stronger arousing of the chakras than someone who is very flexible but lacks focus.
You can see now that even though the postures may look the same, there is a huge difference between doing them as just a physical position and doing them with
awareness and focusing of the mind. The techniques in this book are not only asanas, I have just used the example of the asanas to demonstrate this point. There are several other yogic techniques, but the same principle applies.
Polarity
All energy has a dual aspect, like a magnet, it has a north and a south pole. These aspects represent the dual nature of reality. All levels of existence below the Absolute have duality, without it they would not exist. In the yogic tradition these polar aspects are referred to as lunar/solar, but can also be thought of as yin/yang, feminine/masculine. The word hatha, as in hatha yoga can be broken down into ha and tha: ha = sun, tha = moon. Therefore hatha yoga can be translated as the yoga of the sun and the moon, or the yoga of polarity. There is obviously something fundamentally important about this aspect to have given this name to the system of yoga.
Polarity is a way to understand the dynamics of energy at a deep level. We comprehend our existence through polarity. For example: temperature. We understand temperature because we know hot and cold. Hot and cold are the two polar opposites. If we had no comprehension of hot then we could not know what cold is. Direction is the same, we know left because there is a right, we know up because there is down, we know we are here because we have there. These are examples of the gross level but the subtle levels are the same.
We can look at the qualities of these aspects. If someone has a predominance of lunar/yin energy in their being then they will tend to be very sensitive and receptive, they feel a lot and can often have difficulty saying no. This excessive receptivity causes a lack of boundaries, they can have difficulty knowing what is them and what is coming from outside, and in extreme cases can lead to madness. While if someone has a predominance of solar/yang energy then they tend to be insensitive, they feel nothing, controlling, don’t care about other people. In this case the excessive
insensitivity or controlling aspect creates very rigid boundaries, and in extreme cases dictators or warlords, they lack any sensitivity or empathy towards the people who die for them For example, if a very yin person walked into a room that had “bad” energy they would immediately feel the energy in the room and become very uncomfortable. Without knowing what it is, they would feel very uneasy being there and if they stayed for too long it may even feel like this negative energy is in them, loosing the distinction between what is them and what is not them. While if a very yang person walked into the same room they would not feel anything and could be there for as long as they like without noticing anything unusual. Now, if someone with a very balanced yin/yang walked into the room they would immediately pick up on the negative energy in the room but would not be overwhelmed, instead they would be clear in mind and be able to consciously decide the most appropriate action to take. They would probably say something like “Ok, there is something wrong in here. So how are we going to change it.” A balance of yin and yang allows us to have the receptivity while at the same time have the control and clarity of mind to act in the highest and best way.
This polarity of energy can also be seen on a grander scale. There are forces from above and forces from below, cosmic and earth energy. Earth energy is the yin aspect and is more heavy or dense, while cosmic energy is yang, refined or
immaterial. Earth energy gives us vitality, but when excessive can lead to laziness, inertia, heaviness and being overweight. Cosmic energy gives us mental enthusiasm and refined intellect, but when excessive can cause one to be weak, skinny and may
be considered very ungrounded. A balance of these forces is also important to achieve health and spiritual growth.
Many people who take on a spiritual path can sometimes tend to work just on the high chakras and neglect the lower ones. While the higher chakras do resonate naturally with cosmic energy and the crown chakra being the ultimate goal for the spiritual aspirant, neglecting the lower chakras can leave us lacking vitality and unable to function in the world properly due to a lack of grounding. Spiritual work is not about renouncing the world and spending all of your time in lofty spaces, but is about being more conscious and present while incarnating deeper aspects of your true nature.
All chakras also have this polarity, except for sahasrara (the crown), which by many is not considered to be a true chakra. When we reach the level of sahasrara we reach the Absolute, unity or oneness. Here there is no more polarity, or no more duality. All of the other chakras have a yin and a yang aspect. This is important to
understand because some of the postures given in this ebook work directly on the chakras, while some work on the polarity of the chakra. When a posture is performed twice, once on one side and once on the other, it is activating the yin and then the yang aspects of the chakra. The yin aspect is the receptive aspect, while yang is the controlling aspect. For this reason the yin/lunar performance is always done first and then the yang/solar. First we receive the energy and then we can control it.
So, some postures are polarised and some are not. One is not necessarily better than the other, it is just a different way to activate the chakras. Ultimately when your chakras are consciously awakened you will know all aspects of them.
During polarised postures be aware of the subtle difference between the arousing of the yin and the yang aspect of the associated chakra.
Sublimation and Transmutation
Sublimation and transmutation are essential aspects for transformation of energy and consciousness, like a process of inner alchemy. The alchemy most people know of is that of turning lead into gold. Metaphorically it is the transforming of gross substances into more highly refined substances, and in spiritual work it is the same principle, the transformation of the lower energies and emotions into highly refined energy and consciousness.
Sublimation is the process of moving the energy upwards, from the lower chakras to the higher ones. When using the term “lower chakras” it refers to the first 3 chakras, but mainly the first 2. This does not mean that the energy in the lower chakras are not beneficial, they are. The problem arises when there is too much energy in the lower chakras and it does not move as it should, therefore stagnating and turning into low, heavy emotions such as fear, anxiety, jealousy, depression, frustration or anger. However, when the chakras are purified and harmonious there are only beneficial qualities emitted from them such as vitality, creativity, imagination, enthusiasm, willpower. These lower chakras govern our basic life force and are very important.
Everything is energy in varying forms. Everything, meaning everything you can see and cannot see. This is probably something that most people have heard before, but we can also say that everything exists because it is supported by an energy. When phrased like this it begins to take on a deeper meaning. If there was no energy to support a certain object then it could not exist, for example a plant: it exists because it is supported by a specific energy. It is the same for emotions. Emotions exist because they are supported by certain energies. The heavy emotions mentioned
above are all supported by the energy of the lower chakras. So what does this mean? When someone wakes up one morning and it seems for no particular reason they are in a bad mood, perhaps feeling a little depressed, this means there is too much energy stagnating in the second chakra and it is manifesting as depression. If you do nothing, or even begin to indulge in these emotions, then the day will most likely proceed to get worse and worse. However, if you know how to sublimate your
energy you can transform it and therefore the rest of your day becomes more joyous and enthusiastic.
As you do sublimation you take the energy (excess energy) that is supporting these heavy emotions and move it upwards and out of the lower chakras. Without the excess energy there to support the depression your mood transforms, the depression cannot exist without support.
Sublimation is the process of moving the energy upwards. Transmutation is the refining and transformation of the energy as it moves up through the higher centers. The higher chakras are naturally more refined and cannot support the energy of these low, heavy emotions, so as the energy is directed upwards it is transformed into higher more refined spiritual energy.
For success in spiritual work the ability to sublime and transmute your energy is essential. The ability to turn worthless into priceless!
Theory vs Practice
As when learning anything there is both a theoretical and practical component. The theory is important as it gives us some instructions or directions, like a roadmap, it gives us a basic understanding of the specific subject allowing us to comprehend mentally what we are doing or where we are going with the practice. Unlike other subjects one may study, spirituality differs in that it is essentially experiential. This means to experience for yourself.
Expanded states of consciousness, true inner peace or the energy of the chakras cannot be known intimately from a mental level or from reading a book. You can read all the theory or philosophy you like, but it only takes one moment of direct experience to know all these things beyond words or concepts. Yes, theory gives you the context to understand what or why you are doing something but remember, this is only a mental understanding. What is needed to create transformation, or
awakening, is the direct experience.
To awaken your chakras does not mean to do some exercises that someone says works on a specific chakra and then just take their word for it. This is an attempt to awaken your energy unconsciously. Specific exercises will create a certain arousing of the various energy centers and their associated qualities, but without a conscious awareness of the energy there is a limit to how much a chakra can awaken. It is important to keep in mind that anything done with awareness is more powerful and this is what separates a true potent yogic technique from a simple exercise or
movement of the body. Yoga is about becoming more conscious, an expansion of the consciousness, so every technique must be done with conscious awareness.
After some time practicing the techniques you should be able to feel the chakras for yourself and therefore you can verify them for yourself and know their true qualities. Theory may always be interesting but there is no comparison to directly experiencing it, and in this way you can also verify the theory.
An important point should be made here. Language is important as it is used to define our experiences, and if our language is vague then our ability to convey our experience will also be vague. To encourage clarity I will define two terms that are often used in everyday interactions to mean the same thing. Knowledge and knowing. For the sake of this book and spirituality in general these two words are as different as theory and practice, and in fact that is the precise difference. Knowledge should be defined as information or data, through which the theory and techniques are created. Knowing should be defined as to identify or know something through the direct experience or direct perception, a knowing that does not come from the mind or logic. For example: if you had never tasted an apple before and someone was trying to describe the taste to you, you might be able to grasp a vague idea of what it might taste like by comparing the taste and texture to other foods that you have tried. But you will never truly know what it tastes like until you have experienced it for yourself. Therefore all mental theories are a waste of time... just take a bite and you will know!
As you shift from a standpoint of knowledge to a state of knowing you can read any theory about the chakras and verify this information against your own knowing. All of the knowledge, theories or philosophy in yoga originally came from the great ancient yogis, who attempted to convey their experiences, their knowing, to others. In an
effort to help others also reach similar experiences they created techniques and philosophy or theories that could be followed. In essence: knowledge came from knowing and now we use the knowledge to return to the knowing.
So the main purpose of this book is to provide techniques that will lead to direct experience or knowing. Some theory is provided in the beginning to help understand the deeper aspects of the techniques and the energy but the emphasis should always be on the practice.
Traditions
It should be noted here that the techniques and theory provided in this ebook come from a long lineage of Traditional Indian and Tibetan Yoga. Therefore the theory and techniques will have the flavour of this tradition. There are many spiritual traditions, both eastern and western, being practiced and all have developed their own
techniques and language, or “jargon,” to describe the inner processes of transformation. Although they are describing essentially the same thing the description may seem different. There are several reasons for this. The diverse flavour of consciousness of the people developing each tradition throughout the past have a large impact on the way things are described, and very often things of a spiritual nature must be described metaphorically. For example when the yogis refer to the solar plexus they refer to the plexus, or center, of the solar principle. This center resonates with the energy of the sun, or the element of fire. Another issue is the language spoken by the people of the various traditions cannot be directly translated for some words or concepts.
So, if you have practiced or studied other spiritual practices try not to get caught up in comparing one to another. Although it can be very interesting to notice the
similarities it is not important for the practice of the techniques in this ebook. The techniques will work when done correctly and with the proper focusing of the mind, regardless of any previous beliefs or studies. However, if you choose to hold a previous belief while practicing these techniques then there is no assurance of their effectiveness. Stubbornly holding onto a certain belief and expecting a specific outcome will only create blockages. You are also not asked to believe anything blindly, only to practice with an open mind and verify the results for yourself. It is more effective to let go of rigid mental concepts and perform the techniques with a fresh attitude of curiosity and wonder.
Chakras and the Central Channel
It is important to understand the basic structure of the chakras and the main channel of energy that connects them. The chakras are gateways to different energies and levels of consciousness. The central channel, referred to as sushumna nadi in the yogic tradition, is the main channel of energy for the etheric body. Although it is not just an etheric structure, it is also astral, and of all the channels in the human being it is the most important as its’ higher levels are infused with the light of the spirit. It is here, in the central channel that the chakras have their origins, which we can call the core of the chakra.
The central channel runs through the center of the body from the root chakra to the crown. It is very closely associated to the spine in the physical body, however it is not the spine (see diagram). Many modern books, or teachers of “modern yoga” indicate that the sushumna nadi runs along the spine, while some even say it is the spine. In the tradition of yoga there has always been a very strong emphasis on the health and flexibility of the spine. Ancient texts and yogic masters have always stated that the health of the spine is directly related to the health, strength and vitality of the individual. But any western doctor, chiropractor or physiotherapist could tell you the same thing, because on the physical level the spine and central nervous system is essential to
the healthy functioning of the human being (as well as animals), which the yogis were very aware of. While this is very true on the physical level, the subtle layers can be quite different. The central channel does have a special connection to the spine but it does not exist on the physical level.
Statements like “the spine is the central channel” could only be made by people who cannot feel the central channel for themselves, and are possibly just repeating what they have read or been taught. Even on the etheric level there is a very refined energy that flows through the spine but it is different to that of the central channel, which is etheric, astral and light of the Spirit. When you develop your subtle perception you will be able to verify it for yourself.
chakra extends forward to the front of the body and backward to the rear of the body, in a tunnel like structure (see the diagram). They actually extend beyond the physical body. In a healthy chakra the energy within the tunnel has a spiralling movement, it is a vortex. This vortex spirals inwards to the core of the chakra, or outward depending on your point of reference. The root chakra and the crown are different in that they do not have the same tunnel like structure of the other chakras. They are the upper and lower gateways of the central channel. The root chakra is the gateway to kundalini and to the energy and consciousness of the earth, while the crown is the gateway to cosmic consciousness, infinity, or the Divine.
When describing the location of the chakras the points at the front of the body are usually given. These are activation points and correspond to the denser layer of the etheric body. The points at the back of the body are similar. So, in the beginning for the practices in this ebook, this is where the mind should be focused. But always keep in mind that these points are not the chakras, they are a small part of them. As you progress and can feel this level of the chakras you can begin to take the mind into the deeper layers, along the tunnel and to the core of the chakras. At this stage the postures are not as necessary and this can be done in a meditation position. The postures are actually the training ground to increase awareness and sensitivity of the chakras, and after some time you will not need them to activate your chakras, you will do it with your mind. However many people continue to use the postures to keep the physical body healthy. But remember the focusing of the mind is still important.
Experiences
Having so far explained the importance of awakening the chakras in regards to spiritual transformation and also stressed the value of direct experience against
intellectual knowledge there are some common experiences that I will share with you. Every individual will experience the chakras in their own way, however there are some experiences that many people share. What is listed here are only a few possible experiences and should in no way negate the relevance of your own experience should it not be listed here. We should not think in terms of an
experience being right or wrong, but rather the experience as an experience. You cannot have someone else’s direct experience, each experience is your own and through them your self awareness and subtle perception grows.
It is also important to keep in mind that you are not being asked to visualize specific images or effects, you are being asked to place your mind in a specific area and just be aware. Allow your mind to discover what is already there. The examples given provide a guide book or reference points to clarify your experiences. Sometimes we can have certain experiences but because they are not dramatic we don’t pay much attention to them, and in this way we may miss the opportunity to learn and grow. If, however, we know of certain experiences already validated by many people before us it can give us a reference point, and we can recognise the experience if we have it. Common experiences for each chakra are given in each chapter for the associated chakra, but here I will give some examples related to chakra awakening in general.
How deep am I?
While performing the technique, whether asanas, pranayama or meditation, it feels like you are not going very deep into it and the mind seems as if it will not even slow down. You persist anyway. On coming out of the technique (especially meditation) you feel like you have come back a long way. It is then you realize how deep you were and that the technique did work. Always be very conscious when coming out of any technique.
Purification.
These effects are some of the most common effect as one begins to open their chakras. As this awakening happens on various levels, purification effects will be experienced on different levels. Purification is the releasing of blockages. Simply put, blockages are what prevent us from experiencing our energy, chakras and high states of consciousness, therefore to spiritually awaken these blockages must be released. These examples are not necessarily one time purifications and can be experienced several times along a spiritual path, with each time the purification coming from deeper levels. Some examples are:
• The sudden appearance of pimples is the purification of toxins or impurities being released through the skin.
• You may experience that on a particular day you need to go to the bathroom several times for bowel movements, perhaps even within just a few hours, which seems for no particular reason. This may or may not be loose stools. You do not feel sick or unwell but with each bowel movement you feel lighter. This can also be accompanied with what might at first feel like a general tiredness, but if you tune into yourself you may find that it is actually a feeling of inner peace coming through your entire body. It is similar to
tiredness in that you don’t feel like doing anything but in this case it is more a feeling of contentment without a need to do anything. The feeling to do
nothing is a natural response, as the body is trying to tell you to just sit quietly and enjoy this experience. If you are more active it is more difficult to truly comprehend the experience. While the purification in this example is manifesting in a physical response of bowel movements which is removing physical toxins and impurities (just like the example above), it is a result of etheric and emotional purification.
• This kind of spiritual work can bring up deep emotional traumas (samskaras). Samskaras are scars in the astral/emotional body caused by intense
emotional or traumatic events from the past, either this life or past lives. These form the basis of our neurotic behaviours and combined with our upbringing and social conditionings create negative belief systems. This is simply the creation of the ego as we know it. These samskaras and negative emotions are based in the astral body (the level of thoughts and emotions) which in turn creates blockages in the etheric body. So, this means that when emotional issues come to the surface, they will not only be experienced during yoga practice, especially meditation, but will be felt in your everyday life. Very often it is situations in your daily life that trigger these samskaras into conscious awareness. This can feel unpleasant, more so if you have a lot of emotional “baggage,” but this is a necessary process when doing spiritual work. These samskaras must be released if we wish be truly free. Try to allow it, watch it, without being drawn into it. Indulging in these emotional dramas will only make the process more painfull and drawn out, and on top of this it would not be yoga, it is the ego trying to hold onto an illusion of who you think you are. For more information on samskaras and the releasing of them please visit www.pastlife-regression.com
• Sickness can also be a form of release or purification. There is a difference between sickness that comes from a virus and sickness coming from purification.
Subtle perception and the chakras.
How we perceive the chakras, and any other structure of our subtle bodies for that matter, will vary depending on the standpoint of our consciousness and the subtle levels of the chakra.
In the beginning the most tangible experience will be the feeling of the denser layer of the etheric body. The nature of the etheric body is vibration, so when you feel vibration you are experiencing the etheric level. If I asked you to become aware of your hand now, without looking at it, you would feel some kind of sensation, whether or not you can describe it does not matter. You may feel it as a subtle vibration, a tingling sensation or perhaps a pressure, but what matters is that you can feel it. If you are still unsure, I will ask you again without looking at your hand, how do you know it even exists? How do you know it is still there?... because you can feel it. This
is the energy you can feel. So when we begin to work with the chakras, we start by placing our mind in the activation points of the chakras at the front of the body, the surface level. With the same principle as the hand you become aware of what you feel. Again, this is the most dense etheric level, but the most tangible, and from here your subtle perception and arousal of the chakras grow.
Remember that chakras are not just points on the surface of the body, these are the activation points which continue through the body and connect to the central channel. As you go deeper into the chakras the experience becomes more subtle, so much so that there can be a strong sense of space and expansion. So if you expect to feel the deep layers just like the gross surface level then you may miss it. Discard
pre-conceived ideas about what a chakra “should” like and keep an open mind, a sense of fascination and wonder and your adventure will begin.
When our consciousness internalizes, or involutes, an interesting phenomenon occurs. Our mind moves inward, focused on a single point, becoming sharper and sharper until at some point there is an expansion and a strong sense of space occurs. Your sense of dimensionality is now lost, as the more subtle you go the more
non-dimensional things become. This may or may not still have the subtle flavour of the chakra you had been working on, depending on how deep you go. At the core of all things, even the chakras, there is the Absolute, or Oneness. When you move inward far enough you will find the Infinite.
This is where the experiences get really interesting. Your consciousness can merge with the chakra, identifying with it and the experience can be that you are the
chakra! You can also experience the chakra from what could be called the
standpoint of the observer, like you are somewhere else (or everywhere else) watching it.
If you were to see the world from the point of view of an ant, the world and everything in it would seem huge compared to your current view. But then if you saw the world from the standpoint of a molecule, the world would appear even larger again. Following this analogy; when our mind involutes enough into the chakra the experience can be that the chakra is massive and all around us, while if our mind has not moved inward so much then the chakra can be experienced as being small, or having a specific size. These are two ends of the scale and anything in between can also be experienced.
On the more gross level the energy of the chakras can expand depending on their level of awakening. The chakra itself is not actually expanding, its’ energy is radiating and expanding. For example the energy of the heart chakra can feel as though it is filling the entire chest and in this case your experience may be that your heart chakra is as big as your chest. While this is a beautiful experience, the essence or core of the chakra will be revealed, and ultimately awakened, when the focus becomes sharp and pin pointed, turning inwards.
The experience can also be that of a vortex, a spinning motion either clockwise or anti-clockwise. This can feel like you are spinning while moving forwards or
backwards, but it may also be experienced as you being still while inside the vortex. This vortex can be used to assist involuting into the core of the chakras.
Tips for Practice
The most important part of these practices is the focus of the mind. So for each technique the primary focus is on the associated chakra. It is much like a meditation in that you focus the mind on a specific point, and if the mind begins to wander, if thoughts come into the mind just return the focus to the chakra. It is good to keep in mind that meditation is more of a letting go than anything else. The same is true for concentration or focus. When we concentrate it is not a forced action, you cannot force the mind into silence, it requires the ability to let go of all other thoughts and distractions and allow the awareness to rest on the single chosen focus.
For all of the techniques in this ebook there are recommended times for performance. Keep in mind that these are only suggestions, and although can be very helpful in the beginning, it is important that you begin to understand how the techniques effect you personally. The trick when using postures to awaken the chakras is that the postures need to be held for some time in order for the energy to start flowing and activating the chakras. If we move more quickly from one posture to another, without holding them for any length of time, then we don’t get the same arousing of the energy.
As you become used to the techniques and have begun to feel the energy you should then begin meditating on the chakras. This is why the awareness phase is so
important, as it teaches you to feel the chakra while in a neutral position. Ultimately it is all done with the mind, and this meditation aspect will take you deeper into the chakras. To start, perform one or all of the techniques for the chosen chakra and then choose a comfortable sitting position and go into a meditation on that chakra. There is a chapter for meditation after the chapters on the chakras. Most importantly keep the back straight. Keep the mind focused on the chakra. Every one is different and some people will choose at some stage to meditate on the chakras instead of the postures, while some people will do both.
It is also helpful to maintain an attitude of playfulness and curiosity, a kind of childlike wonder. An attitude like this helps to keep your mind open and ready for new experiences. If you wish to achieve results then a consistent practice is needed, but sometimes people can take their practice too seriously and forget to keep a fresh attitude.
These are all powerful techniques when performed properly. If you wish to see results then the secret is practice. Through practice you will know!
Muladhara chakra
Location: The perineum, in the pelvic area between the anus and the genitals. Translation: Mula = root, adhara = support
Therefore it is referred to as the root chakra, or root support
Comments: Muladhara chakra governs the element of the earth and is the basis of
our physical nature. It is the gateway to connecting with the earth. It provides us with endurance and is the source of our vitality, the basic ‘battery” of the being. It is also the seat, or resting place, of kundalini. Only when muladhara chakra is
awakened can the kudalini energy begin to rise.
This chakra is strongly connected to our sense of security. When this chakra is unbalanced it will lead to emotions such as fear, paranoia and greed.
Common experiences:
• The feeling of a strong pressure at the base of the body. It could also be experienced as an intense vibration or tingling in this area, bringing with it an overall feeling of denseness and solidarity, as if very strongly connected to the earth. In fact at some level there is a merging with the energy of the earth and you may even feel yourself inside the earth.
• There can also be the experience of heat in the area of the perineum. This can vary from a slight warmth to very strong heat. In the latter case the heat can begin to fill the entire body and you may even begin to sweat. This heat is a consequence of the kundalini being activated and rising upwards.
• Also a result of the kundalini awakening is the experience of what I best describe as a “cosy” feeling permeating your entire being. It is more than just a warmth in your body, it is far more intimate and profound. This cosy feeling is also accompanied with a deep sense of inner peace and is a very pleasant and enjoyable experience. The two examples given above are usually
experienced during actual yoga practice, or perhaps a little while after, but this cosy feeling can last for one to two days.
Pascimottanasana (pose of the westward rising)
The technique:
Sit on the floor with your legs extended in front of you. Bend forward from the hips and hold the feet. How you hold the feet is not important. The feet should be either touching or just slightly apart and the legs straight. If you cannot reach the feet then use a belt or piece of cloth to hook around the feet. It is important to make the connection of the hands to the feet, either directly or with a belt, as this creates the circuit of energy. It is better to use the belt than to bend the legs. Over time your flexibility will increase.
Primary focus: Focus in muladhara chakra. Place your awareness in the area of the perineum.
Secondary focus: Perceive the earth energies coming directly into the root chakra and the flow of energy running along the spine, through the arms, into the feet and along the legs creating a circuit. The energy comes in and continually flows through the circuit. The flow becomes stronger and stronger as more energy continues to enter the circuit.
You can start with holding it for a few minutes and
working you way up to longer periods. If this is comfortable for you naturally then start with 5 minutes or even longer. Do not strain.
Release the posture. You can rest back on your hands for the awareness phase. Perceive the effects by becoming aware of any feelings/sensations at the level of muladhara chakra, as well as throughout the entire body. Also note an increase in vitality.
Comments:
• This is a beautiful posture that has a strong natural arousal of muladhara chakra. One can be quite comfortable in this position for a long time, so if you would like to experience the effects of holding postures for extended lengths of time then this one is perfect.
Mula Bandha
The technique:
In this technique you are contracting the muscles of the perineum. There are actually three areas of contraction in this area and each of them has a different purpose and associated energy. 1: the urethra. 2: the perineum. 3: the anal sphincter.
Due to the muscle structure and the connecting tissues, movement of one area usually elicits a response from the other. Therefore in the beginning controlled movement of one area alone can be difficult, but with practice you will get it. If you look at the diagram to the right you can see the separate areas. In the technique of
mula bandha you are contracting number 2, the perineum. This is directly arousing muladhara chakra.
Take a comfortable sitting position. Make sure the back is straight.
Part A: Begin to slowly contract the perineum.
Contract it fully and then release slowly. Contract and release 50 times, then stop and place your awareness in the area of the perineum. For a minute or so just feel the sensations in this area.
Do 3 – 5 rounds with an awareness phase after each round.
Part B: Contract the perineum firmly and
maintain the contraction for 1 minute. Release and go into the awareness phase. Do 3 – 5 rounds with an awareness phase after each round.
Part C: Contract and release the muscles of
the perineum as in part A 50 times and then contract and hold as in part B for 1 minute. Release and go into the awareness phase.
Comments:
• In the beginning perform all parts. As you become more proficient you can just do part C, but begin to extend the hold for longer than 1 minute… 2 – 3 minutes.
• You will also find that during the
awareness phase it becomes possible to maintain the sensations in the area of the perineum with the mind. This sensation is the energy. It is now
becoming possible to consciously control the chakra with the mind. You can now go onto the advanced variation.
Part D (advanced): Take the same sitting
position.
This time there is no physical contraction, the exercise is done with the mind.
Contract (activate) and release muladhara chakra 50 times.
This is a very subtle action that should only be on the etheric level. In the beginning you may feel there is slight physical contraction but with practice you will feel the difference between the physical contraction and the etheric contraction.
Let go of all effort and go into an awareness phase. Perceive the arousing of muladhara chakra.
Svadhisthana chakra
Location: In the lower abdomen, opposite the sacrum.
Translation: Sva = emotional self, adhisthana = place of, or headquarters. Therefore it can be called “the place of the emotional self.” Also referred to the sacral chakra or sex chakra.
Comments: Svadhisthana chakra governs the element of water. This chakra
governs the sexual energy (ojas), sensuality, sensitivity, creativity and imagination. Social interaction, creative and sexual expression are related to the healthy
functioning of this chakra.
This watery energy however, can have the effect of making the personality
unstable… just as water has no form and forms to the shape of its surroundings so does the personality of the individual with an excess or predominance of
svadhisthana energy. So named “the place of the emotional self,” people with an imbalance here will be emotionally up and down, with a tendency to freak out. They like to create dramas, can be insecure and lack a true sense of self. Preferring not to be alone they can be very social, but tend towards social conformism… like to feel accepted, to fit in and go with the crowd (sheep like mentality). Can get caught up in they’re own fantasy world. Emotions such as depression, jealousy, anxiety and frustration are supported be the energy of an imbalanced svadhisthana chakra.
Common experiences:
• A cool feeling that fills the lower abdomen. Not cold, but more a pleasant coolness. I would describe it like the feeling of cool water on a hot day but inside your lower abdomen.
• The experience of what some might refer to as your inner child. A feeling of very light hearted playfulness, joy and child like wonder. The innocence and purity of a child.
• The sexual energy begins to awaken causing you to feel very aroused. Perhaps all you want to do in that moment is have sex. Sexual desire is one of the most powerful natural instincts that we have, and can be a challenge for many to surpass. By surpassing it, this does not mean that you have to give up lovemaking. In contrast once you have mastered your sexual energy your lovemaking takes on a far deeper dimension. Keep in mind that there is a huge difference between you controlling your sexual energy and your sexual energy controlling you. One leads to spiritual transformation, the other does not. There is an entire branch of yoga practices designed for this purpose, but as this is not the subject or purpose of this ebook, please visit
www.tantricsecrets.com for more information on theory and practices for the transformation of sexual energy. However see the point below for one very powerful secret.
• Sex begins to dominate your thoughts and just looking at the opposite sex makes you feel aroused. This is a very common experience when
svadhisthana chakra begins to awaken. Your secret weapon when this begins to happen is sublimation! When your sexual energy is awakening it needs to move. If too much builds up and stays in svadhisthana chakra then the sexual desire will become overwhelming. However, when sublimed it is transformed into more highly refined spiritual energy, directed upwards and now used to
awaken the higher chakras. Techniques for sublimation are given in the following chapters.
Shalabhasana (grasshopper/locust pose)
The technique:
Lie face down on the floor, keeping your chin on the ground. Make fists with your hands, keep your arms straight and place them under your abdomen and pelvis. Try to have the hands/fists palm side facing down.
Now with the legs as straight as possible raise the legs off the ground and hold them there.
Primary focus: Focus in svadhisthana chakra, just above the pubic bone. Secondary focus: Perceive the flow of cosmic energy
descending along the legs to svadhisthana chakra.
In the beginning, depending on your condition, you can
start with holding for a minute or two and gradually build up to 3 – 4 minutes. Release the posture. Lie face down and place your forehead on the back of your palms for the awareness phase. Perceive the effects by becoming aware of any feelings/sensations at the level of svadhisthana chakra, as well as throughout the entire body. Also note a mood of creativity and imagination.
Comments:
• For some people the hand/arm position is not comfortable and may bother the shoulders, elbows or wrists. If there is sharp pain or extreme discomfort then you can alter the hands or arms by turning the hands upwards or releasing the fists into open palms. However if there is only minor discomfort then try to stay with the original position. The body will adapt with practice. Always use common sense when performing any technique.
Vajroli/Sahajoli mudra
The technique:
Vajroli refers to the male technique while Sahajoli is the female. This is similar in practice to mula bandha but very different energetically. In this one you are
contracting the urethra, number 1 in the diagram to the right. This contraction is the same as when urinating and stopping the flow.
Take a comfortable sitting position. Make sure the back is straight.
Part A: Begin to slowly contract the urethra.
Contract it fully and then release slowly. Contract and release 50 times, then stop and place your awareness in the area of the pubic bone. For a minute or so just feel the
sensations in this area.
Do 3 – 5 rounds with an awareness phase after each round.
Part B: Contract the urethra firmly and
maintain the contraction for 1 minute. Release and go into the awareness phase. Do 3 – 5 rounds with an awareness phase after each round.
Part C: Contract and release the muscles of
the urethra as in part A 50 times and then contract and hold as in part B for 1 minute. Release and go into the awareness phase.
Comments:
• When you are able to isolate the contraction of the urethra, note the difference between this and that of the perineum.
• In the beginning perform all parts. As you become more proficient you can just do part C, but begin to extend the hold for longer than 1 minute… 2 – 3 minutes.
• As with the mula bandha technique you will also find that during the awareness phase it becomes possible to maintain the sensations in the area of the pubic bone with the mind. Again you are gaining conscious control of the chakra. You can now go onto the advanced variation.
Part D (advanced): Take the same sitting
position.
exercise is done with the mind.
Contract (activate) and release svadhisthana chakra 50 times.
Remember, this action should only be on the etheric level. In the beginning you may feel there is slight physical contraction but with practice you will feel the difference between the physical contraction and the etheric contraction.
Let go of all effort and go into an awareness phase. Perceive the arousing of svadhisthana chakra
Manipura chakra
Location: The navel.
Translation: Mani = jewel/gem, pura = city
Therefore manipura can be refered to as “the city of gems.” It can also be referred to as the “Hara” from martial arts, or the “Cauldron” in the Taoist tradition. Located inside the abdomen, it is a sphere like structure of energy which can store large amounts of energy.
Comments: Manipura chakra governs the element of fire. It is often compared to
the energy of the sun. Manipura distributes pranic energy throughout the entire being, regulating and energizing the various organs and systems of the body. If we think of the qualities of fire we can see how this energy also governs the immune system, digestive system, metabolism and the circulation. For example, in
Traditional Chinese medicine or Ayurveda they will speak of the digestive fire. If we have enough inner fire we will be strong and healthy. People with a strong manipura chakra rarely even get sick.
The personality develops here, gaining a strong sense of self. Qualities such as courage, willpower, dynamism, enthusiasm and honour are supported by this inner fire.
The fire element has strong purifying effects.
When imbalanced the ego can become increasingly self centered (me, me, me), ambitious, aggressive and violent. Love of power… Dictators and tyrants in extreme cases.
Common experiences:
• A strong pressure or feeling of expansion in the belly. This could be described as a real sense of power and presence, like you could do anything. This does not mean that you should now go and do anything just to test yourself, even if you think you are invincible. This can also be accompanied with a feeling of heat.
• Your appetite increases considerably and you find you are eating far more than usual, and even then you don’t feel fully satisfied. I call this manipura flaring, because it is like your digestive fire has been turned up, flaring, and burning everything you eat. This can last for a day to several days.
• With the increasing fire you may begin to experience more anger. This can bring up many doubts about what you are doing. If you are someone who has never felt, or even been able to get angry, then this may come as quite a surprise, even shock, especially if you have a specific self image that defines you as a “peaceful person.” The issues (samskaras) that trigger the anger were always there, you just didn’t have the energy to express it. As all emotions are supported by a specific energy, anger needs fire energy to manifest. This does not mean that you are progressing in the wrong direction, it means issues that were previously buried in the subconscious are now coming into your conscious world. We cannot change something if we are unaware of it. This is a good sign and means you can now work on it and move beyond it. As with all issue or emotions that are brought up through spiritual work try to allow it, watch it, without being drawn into it. Refrain from indulging in the emotion.
• The strong feeling of joy and enthusiasm emanating from your belly. While the joy experienced in svadhisthana chakra is light hearted and playful, the joy experienced here is more grounded and powerful.
Trikonasana (triangle pose)
Trikonasana is the first of the polarised asanas, working on the lunar and solar aspects respectively. This posture is first performed on one side and then on the other, with awareness phases in between. When performing any polarised asanas the lunar/yin side is always performed first, and then the solar/yang side. First we need to receive the energy through the yin aspect and then we can control it through the yang aspect.
The technique:
Starting position: Stand in a wide stance with both feet at 90 degrees, facing front. Raise the arms up to shoulder level, keeping them straight and with palms face down.
Lunar performance: Keeping the body in one line laterally (no twisting), bend to the right, extending the left arm vertically upwards. The hands and fingers should be relaxed (not limp, but not stiff).
Primary focus: Focus in manipura chakra, the navel.
Secondary focus: Perceive earth energy rising up through the legs to the level of the navel and cosmic energy descending down the raised arm also to the level of the navel. There is also an arousing of a secondary chakra to the left of the navel.
Release the posture and come to a neutral standing position for the awareness phase. Perceive the effects at the level of the navel, manipura chakra. Note also the arousing and energizing in the left side of the abdomen, in the secondary chakra.
Solar performance: Keeping the body in one line laterally (no twisting), bend to the left, extending the right arm vertically upwards. Keeping the hands and fingers relaxed.
Primary focus: Focus in manipura chakra, the navel.
Secondary focus: Perceive earth energy rising up through the legs to the level of the navel and cosmic energy descending down the raised arm also to the level of the navel. There is also an arousing of a secondary chakra to the right of the navel.
Release the posture and come to a neutral standing position. Perceive the effects at the level of the navel, manipura chakra. Note also the arousing and energizing in the right side of the abdomen, in the secondary chakra.
Finally perceive the overall effects in the navel center.
The performance of this posture will very much depend on your level of strength and flexibility. Therefore, in the beginning try for 1 – 2
minutes on each side and gradually move up in time.
Comments:
• To prevent any twisting when bending to
the side, imagine that you are between two sheets of glass that will only allow you to bend laterally. You can open your eyes to check your alignment but always perform the asanas with your eyes closed, unless specified.
• It is not important in the beginning to bend and come down as far as possible. If you are feeling extra pressure in your lower back don’t make it worse by pushing the posture. It is ok to bend just slightly, keeping the body more vertical and with practice you will become more flexible and stronger. Keep in mind that the most important aspect is the focusing of the mind. No matter what level you are at physically be sure to focus on the energy.
• The lower hand can also rest on the leg and even take some of the pressure off the lower back, but do not get used to performing like this. This can again be used in the beginning until your strength increases. Rather than becoming reliant on this support, perform this posture more vertically as described in the previous point.
• The trikonasana described here looks different to the commonly performed version in which one foot is turned outward 90 degrees, lining up with side of the body and therefore giving an opening of the hips, which allows one to come down further in the pose with a slight twisting action. Performed like this it will cause the energy to move differently, therefore not having the same purpose. The variation given in this book works specifically on manipura chakra. You will notice straight away when you perform it, there is a strong arousing and energizing in the abdomen, around the navel.
Nabhiasana (pose of the navel)
The technique:
Lie on your back and raise your legs, head, upper torso and arms off the ground as in the diagram to the right. The arms and legs should be straight with the legs no more than 45degrees. The lower the legs the more intense the posture will be. The upper torso should be raised so that the
scapulars are only just off the ground.
Primary focus: Focus in manipura chakra, the navel.
Secondary focus: Perceive cosmic energy descending down the legs to manipura. Give yourself 4 – 5 minutes for this one. This can be a very intense posture and for some may be very difficult to hold for more than 30 seconds. You do not have to do 4 – 5 minutes straight… hold for as long as possible, have a short break and go up again. You may have to go up and down a few times.
Release the posture. Lie on your back for the awareness phase. Perceive the effects by becoming aware of any feelings/sensations at the level of manipura chakra, as well as throughout the entire body. Also note a sensation of increased willpower.
Comments
• Be sure to keep the lower back in contact with the ground. A tendency for some people is to arch the lower back, especially when straining. When this happens, it means that certain muscles of the abdominal area are not being activated, which in turn sacrifices the integrity of the posture and the body. Consistently practiced like this over time may cause irritation to the lower back. Therefore pressing the lower back into the ground while performing this posture activates the entire abdominal area and enhances the activation of manipura chakra.
Uddiyana bandha
Uddiyana bandha belongs to a branch of yoga dealing with bandhas. A bandha could be translated as a “lock.” A bandha is a contraction or movement of specific muscles, or groups of muscles, for the purpose of creating a blocking of ones’ energy in one location and redirecting it elsewhere. In the case of uddiyana bandha it is moving the energy upward, sublimation, while also arousing manipura chakra.
The technique:
This can be done either sitting or standing. In the beginning it is better to start in the standing position until you have mastered the action.
There are two retentions in this technique. A retention is a holding of the breath, either full or empty. The first is an empty
retention, holding the breath with empty lungs (no air). The second is a full retention, holding the breath with lungs full of air.
Starting position: Place the hands on the
thighs and rest the weight of the torso on the arms, as in the diagram. This position helps the abdomen to relax. The abdomen must be fully relaxed for the next part to be successful.
Stage 1: Begin with a deep exhalation. For
this action there will be a contraction of the abdominal muscles to expel the air from the lungs, but once this is done the abdomen must be relaxed again. You can also lean forward as you breathe out to help empty the lungs fully.
Stage 2: Perform an empty retention.
While holding the empty retention make a
false inhalation. This means to expand the ribs (mainly the side ribs) as if inhaling but do not take in any air. This action creates a suction effect on the abdomen, sucking it in and up. The abdomen should now be hollowed.
Hold this for as long as comfortable. During this phase be aware of the sublimation of energy rising along the back or through the torso and the accumulation of energy in the area of the navel (manipura chakra).
Stage 3: When you have held the empty
retention as long as comfortable, first, release the abdominal suction by letting go of the strain on the ribs, this will allow the abdomen to return to its original position. Then inhale through the nose, allowing the belly to fill and hold a full retention. Be sure to let go of the abdominal suction before breathing in, this ensures a smooth inhalation. Inhale fully but with not too much force.
manipura chakra.
Hold this full retention for as long as comfortable and then breathe out through the mouth. As you exhale come up to a standing position and focus on the effects at the level of the navel.
Take a few breaths here focusing on manipura chakra and then perform another uddiyana bandha. In the beginning start with 3 – 5 and work up. Performing 20 – 30 per day will have strong effects, but should be gradually worked up to. This does not have to be done all in one session, and can be broken down into 2,3 or 4 sessions.
Comments
• If you are having trouble with this technique, firstly make sure that your lungs are totally empty, and secondly be sure that your abdominal muscles are relaxed. You can perform the action lying on the floor to get the feeling of it. Lying on the floor allows the abdomen to relax more fully. This is only to get the feel for it, uddiyana bandha should be performed in the vertical position.
• Uddiyana bandha has very powerful sublimating effects and is therefore very useful any time you might be feeling in a heavy or lethargic mood or when experiencing negative emotions. Performing a few uddiyana bandhas will transform your mood extremely quickly, and as negative moods tend to get worse and worse throughout the day then it can change the course of your entire day. Depending on how you feel about doing this in public, you may want to find a private place to do it. Remember that ultimately you will be able to do this with your mind; just a simple thought and you can sublime and transform your energy (without anyone else noticing).
• Performed consistently over time uddiyana bandha begins to awaken
kundalini shakti. Kundalini being a fundamental spiritual force lying dormant in muladhara chakra.
Forbiddances
Abdominal disease in an acute phase. If there is a sharp pain when practicing uddiyana bandha this may indicate an unknown disease and moderate practice is advised.
Anahata chakra
Location: In the centre of the chest at the level of the heart. Translation: Anahata = unstruck.
Most often refered to as the heart chakra or heart center.
Comments: Anahata chakra attunes to the element of the air. Once we begin to
awaken at this level many of the heavy tendencies of the lower chakras, as well as the ego, have been transcended and so there are very little if any negative
tendencies left. With the opening of the heart comes qualities such as selflessness, pure love, compassion, empathy and a deeper understanding of universal connection is present. Very often those who are not at this level will not understand the actions of people with an open heart. People in their heart are always giving, patient and non-assuming. An open heart allows one to be truly intimate with a loved one. When there is a blockage or imbalance in anahata chakra then the negative tendancies and dramas of the lower chakras can be experienced.
Common experiences:
• Your entire chest feels as if it is expanding infinitely in all directions. A space filled with a supreme stillness.
• Your sense of self disappears and you experience pure love. A love that is beyond words or concepts and is not dependant on anything, it just is. You realise it has always been there and always will be. You experience the deep interconnectedness of all beings.
• There is a deep and profound feeling of joy. Again different to svadhistana and manipura chakras, but this is the pure essence of joy, and is another expression of pure love. With this there is the feeling of surrender. The letting go of your little ego and surrendering to a higher power. This experience is so magnificent and profound that one can begin to weep. Tears that comes from the depths of your being as you contemplate such an experience.
Bhujangasana (cobra pose)
The technique:
Lying face down place your hands on the floor under your shoulders. Slowly straighten the arms coming into the position in the diagram to the right. Drop the
shoulders back and down, expanding the chest. If comfortable tilting the head back.
Primary focus: Focus in the heart chakra, in the center of the chest.
Secondary focus: Perceive cosmic energy coming directly into the heart and some earth energy coming up through the legs, along the spine to the heart center. Release the posture. Lie face down and place your forehead on the back of your palms for the awareness phase. Perceive the effects in the area of the heart.
Start performing this for 2 – 3 minutes and build on this as your body becomes used to the position.
Comments:
• If this position is too much, if it puts too much pressure on the lumbar spine you can do a variation where you rest on your forearms.
• There will be a certain amount of compression in the lower back, this is normal, and some compression is good, it builds bone density and strength of the bones and ligaments. However if it causes a sharp pain then do the variation. If it causes only a dull achy pain this is ok, and the body will become conditioned with practice, but practice with common sense… do not try for 10 minutes straight away, gradually build the time, allow the body to adjust.
Forbiddances
People with advanced forms of abdominal or pelvic hernia are warned against this practice. Also those with an injured spine or displacement of the spinal discs must seek the advice of a competent guru when performing this asana. Those suffering from advanced hyperthyroidism are advised to perform a variation of this asana in which the head is not bent backward but kept in a normal position.
Gomukhasana (cow muzzle pose)
The technique:
Begin in a kneeling position with the knees about fist width apart and the toes close but not touching.
The lunar performance: Raise the left arm up above the head with the elbow bent and the hand behind the back. With the right arm low and bent at the elbow, bring it up behind the back and grasp the fingers of the left with the right. Keep the back straight and the head in line with the spine.
Primary focus: Focus in the heart chakra.
Secondary focus: Perceive cosmic energy coming directly into the heart chakra and on the left side of the chest.
Release the arms and remain sitting for the awareness phase. Perceive the effects at the level of the heart center. Also note effects on the left side of the chest.
The solar performance: Raise the right arm up above the head with the elbow bent and the hand behind the back. With the left arm low and bent at the elbow, bring it up behind the back and grasp the fingers of the right with the left. Keep the back straight and the head in line with the spine.
Primary focus: Focus in the heart chakra.
Secondary focus: Perceive cosmic energy coming directly into the heart chakra and on the right side of the chest.
Release the arms and remain sitting for the awareness phase. Perceive the effects at the level of the heart center. Also note effects on the right side of the chest.
Finally perceive the overall effects in the heart chakra and in the chest.
Perform for 1-3 minutes on each side in the beginning