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THE FIVE ELEMENTS OF LIFE
Earth Fire Air Water Spirit
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Chakra Excercises to Heal and Balance your Chakra Energy and create physical, mental, spiritual health. |
If people lived their lives as if it were a song,
singing in the night, providing music for the stars.
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Chakra Healing and Balancing - The Excercises
Chakras are exercised mainly through meditation and yoga. Your own physical capabilities should be taken into consideration and if you have any
physical or health issues, please get advice from your health care practitioner.
Yoga requires very little equipment. Loose fitting clothes, a yoga mat and a large flat pillow are all you really need. Of course, a few candles and some Nag Champa incense can help get you in the right frame of mind.
Yoga combined with meditation is used never in a harsh, forceful manner. We want to gently incourage the body and the mind to find a place
of unity and peace.
 
All Yoga sessions should be started with a period of meditation, the length of which is determined by your desire, then a gentle warmup and
stretch, as with any exercise, so you don't injure yourself or experience discomfort. All stretching should be gentle, never pull yourself into a deeper stretch
and never bounce to get more of a stretch. These few exercises should be simple enough for just about anyone; however, if you
experience any discomfort, slowdown, stop or revise the movement so that it is within your capability. Remember, we are working on our chakra health and balance, we are not
competing with ourselves or anyone else. As you do each movement, breathe deeply and focus on the chakra center that you want to exercise.
The end of each session should
also be marked by a period of quiet relaxation so you may feel the progress you have made during your work.
Note: Any place I say for you to sit cross legged, feel free to sit in the lotus position if you can.
Meditation Technique:
Sit quietly on a flat pillow on the floor, cross legged if you can or even in a chair if sitting on the floor is too difficult.
Place your hands in your lap, palms up, one on top of the other. Sit near a wall or couch if you need to have back support to be
comfortable. Breathe deeply, taking longer to exhale than inhale. Quiet your mind,
counting your breaths if you need to do something to keep the world out. Relax.
Warmup and Stretch (To be done before each of the Chakra exercise sets below):
- Lay on your back on your yoga mat. Starting at your feet, tighten-hold-release each area of your body (feet, calves, thighs, etc)
- Lift each knee toward your head, reach up with your hands, place them behind your knee and pull your knee toward your face while resisting with your leg. Do both legs.
- Sit up and get on your pillow. Keep your legs straight in front of you and lean gently forward, stretching your hamstrings.
- Cross your legs and with outstretched arms, turn and look to the right and then to the left. Repeat three times.
Root Chakra Exercise:
- Lie on your back with your legs bent. Let your legs gently move to right and turn your head and look to the left. Lay in this position quietly
for several seconds. Do not force the stretch. Reverse the movement.
- Lying on your back with your arms along your side, bend your legs and lift your knees toward your head, raise your head off the floor and look toward the ceiling - hold for three counts. Repeat twice.
- Get up on your feet and squat. Spread your feet out until you can get your balance. Keep your feet flat on the floor if you can. Hold for several seconds.
- Lie flat and relax.
Sacral Chakra Exercise:
- Lie on your back with your legs bent. Let your legs gently move to right and turn your head and look to the left. Lay in this position quietly
for several seconds. Do not force the stretch. Reverse the movement.
- Lying on your back with your legs bent, lift your knees toward your head, reach forward, grasp your legs behind behind the knees. Holding on, sraighten your legs - hold for three counts. Repeat twice.
- Stand up. With your arms out to your side at about a 30º angle, slowly pull one foot up keeping your knee pointed away from your body. Pull the foot up until it is even with the other knee. Hold for several seconds and repeat with opposite leg.
- Lie flat and relax.
Naval Chakra Exercise:
- Lie on your back with your legs straight. Bend one knee and grasp it with both hands. Gently pull the knee toward your chest and hold for several seconds. Reverse the movement.
- Roll over on your stomach, lift of the floor the one arm and the opposite leg. Hold and then lift the opposite sides. Repeat twice.
- Stand up. Breathe deeply several times then forcibly push out all air. Suck your stomach in concentrating on your naval area. Take a deep breath as you push your stomach out. Repeat
- Lie flat and relax.
Heart Chakra Exercise:
- Lie on your stomach, raise up on your forearms and lift your head and look at the ceiling. Hold and repeat. (As you get stronger you can begin to push up on your hands until your arms are straight and you are in the full cobra position).
- Roll over on your back, place your hands under your bottom and while breathing in, arch your back, hold for a moment and then while breathing out, lower your back and lift your head off the floor. Hold for another moment and then repeat.
- Stand up with your feet at shoulder width. Reach one arm straight over your head and bend toward the opposite arm. Support your weight on your arm by holding your leg. (Do not force or bounce. This movement seems simple but can cause severe pain the next day if done wrong. Start more gently than you think you need to, then work your way up). Repeat on other side.
- Lie flat and relax.
Throat Chakra Exercise:
- Here's a fun one, the lion posture. Sit on the floor (or pillow) on your knees and place your hands on your knees. Breathe in deeply then stretch out your hands like they were claws, open your eyes and mouth very wide and as you exhale, stick out your tongue and roar like a lion. Relax and breathe normally several times then repeat.
- Sit on your pillow crosslegged, hold your hands in front of you, palms together. Breathe in and when you breathe out pull your chin into your chest. Hold it there for a few seconds without taking a breath, then slowly lift of your head as you breathe in deeply. Breathe normally a few times and repeat.
- Stand up, breathe deeply several times then move one leg in front of you and squat on that leg. The other leg will be stretched out behind you and both arms will be hanging beside your body. Only go down as far as you comfortably can. Now breathe in, arch your back and raise both arms straight over your head with the palms touching and your eyes watching your hands. Hold for about three seconds, relax, stand up and repeat on the other side.
- Lie flat and relax.
Forehead (third-eye) Chakra Exercise:
- This one is easy but eye exercises stimulate your forehead chakra. Sit on your pillow and breathe in deeply and regularly, sit up straight and open your eyes wide. Look as far to the left and then to the right as you can. Then look up and down as far as you can. Roll your eyes around in a circle, first one way and then the other. Relax. Rub your hands together several times until they are warm, close your eyes and gently place your palms on eyes and forehead. Concentrate on your forehead chakra while you enjoy the warming sensation.
- Lay on your stomach on your mat, bend your arms and place your fists at your sides about breast level. Place your forehead on the mat and while you breathe in, raise one foot off the ground about six inches. Hold and then lower your leg. Relax a moment and repeat with the other leg.
- Sit on your pillow cross legged. Close your eyes and focus on your forehead chakra and rest your right arm on your lap. With the ring and pinky finger of your left hand close your right nostril and take a very long and deep breath into your left nostril. Release the right nostril and close your left nostril with your thumb, breathe out very slowly through your right nostril. Do this several times then switch hands and repeat, holding the opposite nostrils with your right hand.
- Lie flat and relax.
Crown Chakra Exercise:
- Sit on your pillow cross legged. Hold your arms at your chest with your palms together. Close your eyes and breathe in deeply then push your hands over your head and hold about two to three inches above your crown chakra. Relax and hold this position until you begin to feel tired or uncomfortable.
- This is a modified head stand. Get on all fours and then place the top of your head on the floor (or pillow) in front of your arms. Stretch out your legs behind you and allow your weight to be distributed between your head and hands. If you can not comfortable attain this position then stay on your hands and knees with the top of your head touching the pillow. Do not try to put all of your weight on your head, you can injure your neck. We only want to stimulate the crown chakra, not chance and injury.
- Sit on your pillow cross legged. We will do the alternate breathing exercise again. This time we will focus on the crown chakra. Rest your right arm on your lap and with the ring and pinky finger of your left hand, close your right nostril and take a very long and deep breath into your left nostril. Release the right nostril and close your left nostril with your thumb, breathe out very slowly through your right nostril. Do this several times then switch hands and repeat, holding the opposite nostrils with your right hand.
- Lie flat and relax.
In addition to the recommendations here which are very simple exercises designed to help you get started, you can get involved
in a yoga class where you will have a teacher who will help you with some of the more advanced yoga poses. Other forms of
exercise you may want to investigate are Qi Gong, Tai Chi, weight training or just walking the dog. Whatever you do, keep working toward a
healthy mind, body and spirit through chakra work.
You can start over again, when you are ready, at week one, Root Chakra Exercise. |
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