Shatril
January 3rd, 2006, 02:31 PM
Yogic Exercise
I do not expect anyone to do any of these exercises if they are physically incapable of doing so. Before beginning any exercise one should consult a physician.
Bhujangasana (http://www.yogajournal.com/poses/471_1.cfm)
Other Exercises
Solar Plexus Contraction —Lie on your back with your knees bent and the soles of your feet flat on the floor. Be sure that your back is comfortable. Take a deep breath and exhale. At the same time contract your stomach muscles and try to push your belly button through to your backbone. Hold for a short count of 4 and release. Repeat for a count of 5. As you progress you may want to try a few more at a time.
Belly Roll—Start with feet shoulder width apart. 1) While breathing in, push your chest out and up. 2) Begin to pull the chest back, push out your stomach muscles, and push hips forward. 3) Your pelvis will tuck at the end of step 2 and you will begin pulling your hips back, and raising your chest to start step 1 all over again. This action is most important for the contracting and expanding of the stomach muscles. Take this exercise easy, don’t overdo. If it hurts you are doing something wrong. STOP. Ask for advice in the thread.
Cat Pose —On your hands and knees, arch your back contracting your stomach muscles to push up. Drop your head down until your chin hits your chest. Hold for the count of 10. Breath normally during this hold, do not hold your breath. Now slowly let your stomach muscles relax, and your back will lower and you will raise your head up and back as you push your stomach muscles down and your back sways. Hold for a count of 10, do not hold your breath. Repeat this process for a count of 5.
It would not hurt to do these exercises in combination with other poses for the other chakras. It might even be good to make a chakra routine. If I have time I will put one together for the class as extra credit.
Long Deep Breathing & Breath of Fire (http://www.kundaliniyoga.org/pranayam.html)
The Woodchopper (http://www.looksmarthowto.com/p/articles/mi_m0NAH/is_5_33/ai_104079966)
Activity for the Solar Plexus
Take a trip on your own to somewhere you have never been.
Climb a mountain
Start a course of study of something you always wanted to do
Sell or give away things that don’t have meaning or allure any longer.
Talk to someone who frightened you in the past
Talk to a friend or healer who can help you resolve issues in you past, which block your happiness and health today.
Aroma Therapy
Bergamot—(Citrus bergamia)
Carnation—(Dianthus caryophyllus)
Gold Chamomile—(Roman) (Chamaemelum nobile or Anthemis noblis)
Fennel—(Foeniculum vulgare, F. officinale, Anethum foeniculum)
Lavender—(Lavendula augustifolia, L. officinalis, L. vera)
Sandalwood—(Santalum Alb)
Methods for dispersing are in hot melted candle wax (unscented candle of course). Don’t get oil in flame, just drop on top of melted wax. Oil diffuser on low wattage lamp, or on low wattage lamp bulb itself. In simmering (not boiling) water.
Follow the Chakra
This is a free flowing movement with hands, feet and body moving from guidance from the solar plexus chakra.
[1] stand with your feet shoulder width apart and hands on the solar plexus. Visualize a golden yellow sphere vibrating under your hands, pulsating with light and energy. Sense this yellow glow extending out from you Solar Plexus chakra to the rest of your body. Become aware of the power that is now available to you from the top of your head to the tips of your toes.
[2] Keeping this visualization allow your solar plexus to direct the movement of your body as if it were a ball of light extending from your stomach. Flow with the movement of the energy, feel your feet and arms flow with the movement of the energy. Allow your arms to swing out to the sides and twist your body to follow their motion. Intuitively follow the movement.
[3]Acknowledge any inhibited thoughts that enter your head and the let them flow past like a cloud on a summer day. Try not to concentrate on anything but gentle, flowing movements of your body and arms. Drift off into your own little world for as long as you are comfortable, keeping the focus on the powerful little ball of light emanating from your stomach.
[4]Allow yourself to become abandoned to the power within you, shutting off the inner voice of “shouldn’ts and can’ts”
Light Meditation
Get comfortable. Either lie on the floor with hands at a 45° angle to your body, in a recliner or lying in bed. While playing soft music and with one of the aroma therapy methods defined above begin the meditation. Take a slow deep breath in through the nose for a count of 4, hold the breath for a count of 7, exhale slowly for the count of 8. Your tongue should be touching the roof of your mouth right where the teeth and gums come together. Repeat this for the count of 4. While inhaling visualize that you are drawing in nice clean, relaxing air. While holding the breath visualize the nice clean relaxation circulating through your body. While exhaling visualize that you are releasing all of the negativity and tension from your body. Return your breathing to normal. Tell your body to relax. Pay close attention to the jaw line, brow, and shoulders. Notice any areas that are painful and tight and breathe into them while you feel them relax and release. When you are relaxed; breathe normally. Feel yourself bathed in the warm fire of the confidence. This is not a fire that will burn you physically, but one that will light the fire of the warrior inside. See the yellow fire of the warrior coalesce around your solar plexus, feel it enter your body and lodge in your solar plexus. Feel that yellow light attach into your spine, and warm you. Not with heat but the fire of honor and respect for yourself. Feel this yellow light expand up and outward to just above your body. Watch as it turns into the bud of a lotus. Visualize the bud opening, into the first blush of full bloom. This is not an overblown bloom, past its prime, but one that is perfect. Visualize this lotus begin to spin clockwise. Slowly at first, but picking up speed until it falls into rhythm with your heart. Hold this visualization for as long as you like .………. When you are finished breathe deeply and feel the energy of the breath revive you and energize you.
Don’t have meditation music, and can’t afford to buy any. Go here for free music: http://www.crystalinks.com/medmusichakras.html
I do not expect anyone to do any of these exercises if they are physically incapable of doing so. Before beginning any exercise one should consult a physician.
Bhujangasana (http://www.yogajournal.com/poses/471_1.cfm)
Other Exercises
Solar Plexus Contraction —Lie on your back with your knees bent and the soles of your feet flat on the floor. Be sure that your back is comfortable. Take a deep breath and exhale. At the same time contract your stomach muscles and try to push your belly button through to your backbone. Hold for a short count of 4 and release. Repeat for a count of 5. As you progress you may want to try a few more at a time.
Belly Roll—Start with feet shoulder width apart. 1) While breathing in, push your chest out and up. 2) Begin to pull the chest back, push out your stomach muscles, and push hips forward. 3) Your pelvis will tuck at the end of step 2 and you will begin pulling your hips back, and raising your chest to start step 1 all over again. This action is most important for the contracting and expanding of the stomach muscles. Take this exercise easy, don’t overdo. If it hurts you are doing something wrong. STOP. Ask for advice in the thread.
Cat Pose —On your hands and knees, arch your back contracting your stomach muscles to push up. Drop your head down until your chin hits your chest. Hold for the count of 10. Breath normally during this hold, do not hold your breath. Now slowly let your stomach muscles relax, and your back will lower and you will raise your head up and back as you push your stomach muscles down and your back sways. Hold for a count of 10, do not hold your breath. Repeat this process for a count of 5.
It would not hurt to do these exercises in combination with other poses for the other chakras. It might even be good to make a chakra routine. If I have time I will put one together for the class as extra credit.
Long Deep Breathing & Breath of Fire (http://www.kundaliniyoga.org/pranayam.html)
The Woodchopper (http://www.looksmarthowto.com/p/articles/mi_m0NAH/is_5_33/ai_104079966)
Activity for the Solar Plexus
Take a trip on your own to somewhere you have never been.
Climb a mountain
Start a course of study of something you always wanted to do
Sell or give away things that don’t have meaning or allure any longer.
Talk to someone who frightened you in the past
Talk to a friend or healer who can help you resolve issues in you past, which block your happiness and health today.
Aroma Therapy
Bergamot—(Citrus bergamia)
Carnation—(Dianthus caryophyllus)
Gold Chamomile—(Roman) (Chamaemelum nobile or Anthemis noblis)
Fennel—(Foeniculum vulgare, F. officinale, Anethum foeniculum)
Lavender—(Lavendula augustifolia, L. officinalis, L. vera)
Sandalwood—(Santalum Alb)
Methods for dispersing are in hot melted candle wax (unscented candle of course). Don’t get oil in flame, just drop on top of melted wax. Oil diffuser on low wattage lamp, or on low wattage lamp bulb itself. In simmering (not boiling) water.
Follow the Chakra
This is a free flowing movement with hands, feet and body moving from guidance from the solar plexus chakra.
[1] stand with your feet shoulder width apart and hands on the solar plexus. Visualize a golden yellow sphere vibrating under your hands, pulsating with light and energy. Sense this yellow glow extending out from you Solar Plexus chakra to the rest of your body. Become aware of the power that is now available to you from the top of your head to the tips of your toes.
[2] Keeping this visualization allow your solar plexus to direct the movement of your body as if it were a ball of light extending from your stomach. Flow with the movement of the energy, feel your feet and arms flow with the movement of the energy. Allow your arms to swing out to the sides and twist your body to follow their motion. Intuitively follow the movement.
[3]Acknowledge any inhibited thoughts that enter your head and the let them flow past like a cloud on a summer day. Try not to concentrate on anything but gentle, flowing movements of your body and arms. Drift off into your own little world for as long as you are comfortable, keeping the focus on the powerful little ball of light emanating from your stomach.
[4]Allow yourself to become abandoned to the power within you, shutting off the inner voice of “shouldn’ts and can’ts”
Light Meditation
Get comfortable. Either lie on the floor with hands at a 45° angle to your body, in a recliner or lying in bed. While playing soft music and with one of the aroma therapy methods defined above begin the meditation. Take a slow deep breath in through the nose for a count of 4, hold the breath for a count of 7, exhale slowly for the count of 8. Your tongue should be touching the roof of your mouth right where the teeth and gums come together. Repeat this for the count of 4. While inhaling visualize that you are drawing in nice clean, relaxing air. While holding the breath visualize the nice clean relaxation circulating through your body. While exhaling visualize that you are releasing all of the negativity and tension from your body. Return your breathing to normal. Tell your body to relax. Pay close attention to the jaw line, brow, and shoulders. Notice any areas that are painful and tight and breathe into them while you feel them relax and release. When you are relaxed; breathe normally. Feel yourself bathed in the warm fire of the confidence. This is not a fire that will burn you physically, but one that will light the fire of the warrior inside. See the yellow fire of the warrior coalesce around your solar plexus, feel it enter your body and lodge in your solar plexus. Feel that yellow light attach into your spine, and warm you. Not with heat but the fire of honor and respect for yourself. Feel this yellow light expand up and outward to just above your body. Watch as it turns into the bud of a lotus. Visualize the bud opening, into the first blush of full bloom. This is not an overblown bloom, past its prime, but one that is perfect. Visualize this lotus begin to spin clockwise. Slowly at first, but picking up speed until it falls into rhythm with your heart. Hold this visualization for as long as you like .………. When you are finished breathe deeply and feel the energy of the breath revive you and energize you.
Don’t have meditation music, and can’t afford to buy any. Go here for free music: http://www.crystalinks.com/medmusichakras.html