Salli's 90's Yoga Jams

SOLAR PLEXUS CHAKRA (3rd Chakra)

This week we'll be focusing on the Solar Plexus Chakra.  This is quite a dynamic energy centre that can be pretty intense.  It's located just above the navel, so physically in our asana practice, we focus on the abdominal muscles.  I've found working with the quote by Benjamin Franklin "Energy and persistence conquer all things" is helpful as it reminds us that moving forward and pushing to our edge (persistence) is just as important as resting and conserving our resources (energy) in order to truly discover how far we can go to achieve our goals and find what is possible for us.  A balance of flow and movement combined with stillness in child's pose or downward dog allows us to continue our forward momentum.  

Solar Plexus Chakra
Sanskrit	Manipura (lustrous gem)
Location	just above the navel
Color	bright yellow
Element	fire
Symbol	inverted triangle
Purpose	personal power, passion, transformation
Verb	I CAN
Demon	shame
Yoga Postures (to support & open centre)	- Phalakasana (plank pose) - Navasana (boat pose) - Virabhadrasana II (Warrior 2)

Movement and stillness is important when working with this energy centre, but we can also do some work with the breath.  The following breath technique targets the Solar Plexus Chakra.

Tejas Mandala Pranayama for the Solar Plexus Chakra

*** this breath technique comes from the Gitananda Yoga tradition

*** this breath technique uses a breath retention, so should not be practiced by those with hypertension, heart disease, asthma, ulcers or when pregnant.  If you are new to a pranayama practice, breath retentions can be intense, so please STOP if you feel any strain, irritation or cramping

This technique involves a three-part breath:

• inhale for a count of 6
• hold the breath (with the lungs full) for a count of 6
• exhale for a count of 6

Continue this pattern for at least 9 rounds.  For an audio recording of this technique along with a visualization to further enhance working with the Solar Plexus Chakra, you can click here to visit my site.

Happy moving & breathing!  Enjoy building up the fire of forward momentum through movement and stillness before we move to the more gentle, loving presence of the fourth chakra.

See you on our mats!

Roxanne

SACRAL CHAKRA (2nd Chakra)

The second step on the chakra journey brings us to the sacral chakra.  Physically, in class, we focused on our hips and pelvis.  This area tends to bring up a lot of resistance - physically (due to the amount of sitting we do, we tend to have reduced flexibility and mobility in this area), emotionally (it tends to be a physical storehouse for emotional tension) and mentally (this physical and emotional tension tends to bring up a lot of resistance.)  It's definitely not an easy area to work with!

SACRAL CHAKRA
Sanskrit	Swadhisthana (one's own place)
Location	just below the belly button
Color	orange
Element	water
Symbol	silver crescent moon
Purpose	movement, release, connection
Verb	I FEEL
Demon	guilt
Yoga Postures (to support & open centre)	- Mandukasana (frog) - Eka Pada Rajakapotasana (half pigeon) - Supta Baddha Konasana (reclined butterfly)

The following is a breath technique that can be done when focusing or doing work with the sacral chakra.

Apas Mandala Pranayama for the Sacral Chakra

*** this breath technique comes from the Gitananda Yoga tradition.  

This technique involves a simple in and out of the breath done to a count:

• inhale for a count of 6
• exhale for a count of 6

Continue this pattern for at least 9 rounds.  If 6 counts feels like too much, you can lessen the count to 5 or 4.  If you want to go a bit deeper, you can increase the count to 7, 8 or 9.  Just ensure that the inhale and exhale have the same count.  

** For an audio recording of this technique, along with a visualization that goes along to further enhance this centre, you can visit my site by clicking here.

Happy Breathing!!  Enjoy experiencing the flow before we move onto the dynamic, energetic and somewhat intense fire of the third chakra.

See you on our mats!

Roxanne 

ROOT CHAKRA (1st Chakra)

In the Sunday Chakra Yang/Yin series, we started our journey through the chakra system at the root chakra.  Thought I'd share some basic information about these energy centres for anyone who may be interested.  With the root chakra, we focused mainly on the physical body and our legs and feet (our physical roots), but these energy centres encompass so much more!

ROOT CHAKRA
Sanskrit	Muladhara (root support)
Location	base of the spine
Color	red
Element	earth
Symbol	yellow square
Purpose	foundation, support, stability
Verb	I AM
Demon	fear
Yoga Postures (to support & open centre)	- Sukhasana (seated cross legged) - Uttanasana (standing forward fold) -Virabhadrasana II (Warrior II)

Because I'm a "breath girl", I can't not also share a breath technique to go along with this chakra!

Prithvi Mandala Pranayama for the Root Chakra

This breath technique comes from the Gitananda Yoga tradition which my teacher, David, was trained in.  This technique involves inhaling, exhaling and retentions (holding the breath). 

**** Because of the retentions, this technique should not be practiced if you have hypertension, heart disease, asthma, ulcers or if you are pregnant.  Breath retentions can also be intense if you are new to a pranayama practice, so if you feel any strain irritation or cramping . . . PLEASE STOP!  No pranayama technique should cause a feeling of strain.

This technique involves a four-part breath:

• inhale for a count of 6
• hold the breath (with the lungs full) for a count of 6
• exhale for a count of 6
• hold the breath (with the lungs empty) for a count of 6

Continue this pattern for at least 9 rounds.  If a 6 count feels like too much when starting out, you can lessen the count to 4 for each round.  For an audio recording of this technique, along with a visualization that can be used with this breath, you can visit my own site by clicking here on this link.

Up next . . . . the emotional body of the second chakra :)

See you on our mats!

Roxanne

Playlist Jan 9, 2016

Salli's playlist 

Playlist Jan 2, 2016

Salli's playlist.