Akeyla
March 27th, 2006, 12:38 PM
Hey, so a few people, myself included, have found it a little difficult to stay motivated to do daily chakra exercises and meditation. So I thought that I would start a chakra and meditation journal to help us out.
We can talk about different things to try, yoga positions we like or don't, incense and aromatherapy aspects related to each chakra, etc.
Anything you'd like.
It's just here for us to keep it going and to keep the idea of working and being aware of your chakras throughout the day, in our minds.
Shatril has a course over at the CoT, which is great and has helped me out lots, even though I don't always post my results there.
Here's the link for that
http://www.mysticwicks.com/forumdisplay.php?f=107
I have some posts that I will make on different techniques and things to try.
So lets get this going, post a little intro into yourself and how you feel about chakras and meditation and the progress or hindrances you have encountered.
This journal is here for us to share our thoughts, feelings, accomplishments, and goals, as well as to offer a support network to help us out.
Here is a run down of the exercises I do before mediation to get my body centered and ready for it.
The Seven Steps of the Chakra Yoga Program
1. Preparation – Five-minute relaxation of the mind and body and a brief warm up.
2. 3. & 4. Asanas – body postures and exercises that influence the flow of prana and stimulate the targeted chakra.
5. Pranayama – Breathing exercise, which brings the life energy from the asanas to the chakra that you are working on.
6. Meditation – A combination of special mudras (hand positions) and mantras that correspond to each chakra.
7. Relaxation – Deep relaxation of the body, thoughts and feelings. Visualize the energy to your chakras and see how it harmonizes and heals the areas governed by that chakra.
The following exercises are to help you prepare for the chakra yoga programs. If you are short on time you may omit them and go directly into the yoga exercises. These exercises will make your muscles, tendons and joints more flexible and will help to relieve any excess strain.
Deep Relaxation and Warm-up Exercises.
Deep Relaxation
- Lay on your back with your legs and feet apart, your arms next to your body with the palms up. Close your eyes and let go of tension and concentrate on your breathing.
- Check your position. Each time that you exhale imagine that you are letting go of all your stress and feel your bodies tension drain away.
- Lift your right leg a few inches off the floor. Tighten the muscles in your foot, calf, and thigh. Hold for four seconds. Bring the leg back down and relax. Repeat with the left leg. Repeat three times for each leg.
- Tighten your buttocks, hold for four seconds and relax. Repeat three times.
- Lift your right arm and make a fist. Tighten your arm and hold for four seconds. Repeat three times. Repeat with your left arm three times.
- Push your lower back to the floor and tighten your stomach muscles. Hold for four seconds and slowly release. Repeat three times.
- Pull your shoulders up towards your ears, hold for four seconds, relax and repeat three times.
- Lift your head an inch from the floor and clench the muscles in your face. Relax and gently let your head fall back to the floor. Repeat three times. Then slowly turn your head to the left and right a few times before coming back to rest at center.
- Turn your attention to the heaviness of your body and the way it lays on the floor. Enjoy this feeling of relaxation.
- Observe how your thoughts and feelings become more peaceful.
- Stretch your arms over your head, stretching your whole body then relax and slowly open your eyes.
Warm-up Exercises.
1. Backward Roll
a. Sit on the floor with your knees together and slightly bent. Cross your hands behind your knees.
b. Lift your feet off the ground and try to maintain your balance in this position. Then pull your knees toward your chest and make your back as round as you can.
c. Rock lightly back and forth and with a strong swing roll back until the upper part of your back is the only thing touching the floor and then roll back into the starting position.
d. Roll gently this way a few times. Do not force yourself as in time it will become easier and you will have more control over the movement.
2. Cow and Cat
a. Kneel on the floor with your hands under your shoulders and your knees under your hips. Your spine should be parallel to the floor.
b. Inhale deeply and form the cow position by arching your back downward and lifting your head up as though you were looking at the ceiling.
c. Exhale deeply and form the cat position by arching your back upward and bringing your head down and tucking the chin into the chest.
d. Move smoothly between the two positions using a soft slow rate of breathing.
e. Repeat this exercise a few times then lie on your back and relax for a few minutes.
3. Neck Roll
a. Sit cross-legged with you back straight.
b. Inhale and slowly tilt your head back only as far as you can without strain.
c. Exhale and bring your chin down toward your chest. Repeat in slow motion seven times.
d. Bring your head up and take a few relaxing breathes.
e. Move your head from side to side looking over your left and right shoulder respectively.
f. Repeat this a few times while keeping your spine straight and your neck slightly bent with your chin downward just a little.
4. Butterfly
a. Sit on the floor and pull your legs towards you until the feet are touching sole to sole. Grasp your feet with you hands and pull the heels as close to your body as you comfortably can.
b. Begin to move your legs up and down, fluttering like a butterfly’s wings. Move your knees up and down gently and slowly. Avoid abrupt movement and strain.
c. Stretch out your legs and wiggle them before repeating the exercise.
5. Hip Circling
a. Stand straight and relax looking towards the horizon.
b. Place your hands on your hips with the palm on the hipbones.
c. Slowly make a circular movement with your hips starting with a small circle and enlarging it with every rotation. Keep the soles of your feet on the ground and move only your hips and back.
d. Do this exercise clockwise and counterclockwise keeping your awareness focused on your pelvic region.
e. Return to the starting position then lie down and relax your hips.
Correct Sitting Position
- Your spine should be as straight as possible.
- Your neck should be slightly stretched with your chin toward your chest.
- Your head should be centered so that your navel and the tip of your nose are aligned.
- Your shoulders should be relaxed but straight and not hunched.
- Your center of gravity should lie just below your navel.
Half Lotus
- Bend your left leg and pull your left foot as close as you can toward your body.
- Bend your right leg and lay your right foot on top of your left thigh. If it is more comfortable you can reverse the position.
- Your hands should lie relaxed on your upper thighs
You may use a pillow to sit on if it is easier and more comfortable.
After this I move to specific exercises for specific chakras, based on my readings, Shatrils suggestions, and others that I have learned through classes and such.
Enjoy and relax and above all else, be honest with yourself, it's the hardest thing to do and I find the most rewarding too.
All the best
Akeyla
We can talk about different things to try, yoga positions we like or don't, incense and aromatherapy aspects related to each chakra, etc.
Anything you'd like.
It's just here for us to keep it going and to keep the idea of working and being aware of your chakras throughout the day, in our minds.
Shatril has a course over at the CoT, which is great and has helped me out lots, even though I don't always post my results there.
Here's the link for that
http://www.mysticwicks.com/forumdisplay.php?f=107
I have some posts that I will make on different techniques and things to try.
So lets get this going, post a little intro into yourself and how you feel about chakras and meditation and the progress or hindrances you have encountered.
This journal is here for us to share our thoughts, feelings, accomplishments, and goals, as well as to offer a support network to help us out.
Here is a run down of the exercises I do before mediation to get my body centered and ready for it.
The Seven Steps of the Chakra Yoga Program
1. Preparation – Five-minute relaxation of the mind and body and a brief warm up.
2. 3. & 4. Asanas – body postures and exercises that influence the flow of prana and stimulate the targeted chakra.
5. Pranayama – Breathing exercise, which brings the life energy from the asanas to the chakra that you are working on.
6. Meditation – A combination of special mudras (hand positions) and mantras that correspond to each chakra.
7. Relaxation – Deep relaxation of the body, thoughts and feelings. Visualize the energy to your chakras and see how it harmonizes and heals the areas governed by that chakra.
The following exercises are to help you prepare for the chakra yoga programs. If you are short on time you may omit them and go directly into the yoga exercises. These exercises will make your muscles, tendons and joints more flexible and will help to relieve any excess strain.
Deep Relaxation and Warm-up Exercises.
Deep Relaxation
- Lay on your back with your legs and feet apart, your arms next to your body with the palms up. Close your eyes and let go of tension and concentrate on your breathing.
- Check your position. Each time that you exhale imagine that you are letting go of all your stress and feel your bodies tension drain away.
- Lift your right leg a few inches off the floor. Tighten the muscles in your foot, calf, and thigh. Hold for four seconds. Bring the leg back down and relax. Repeat with the left leg. Repeat three times for each leg.
- Tighten your buttocks, hold for four seconds and relax. Repeat three times.
- Lift your right arm and make a fist. Tighten your arm and hold for four seconds. Repeat three times. Repeat with your left arm three times.
- Push your lower back to the floor and tighten your stomach muscles. Hold for four seconds and slowly release. Repeat three times.
- Pull your shoulders up towards your ears, hold for four seconds, relax and repeat three times.
- Lift your head an inch from the floor and clench the muscles in your face. Relax and gently let your head fall back to the floor. Repeat three times. Then slowly turn your head to the left and right a few times before coming back to rest at center.
- Turn your attention to the heaviness of your body and the way it lays on the floor. Enjoy this feeling of relaxation.
- Observe how your thoughts and feelings become more peaceful.
- Stretch your arms over your head, stretching your whole body then relax and slowly open your eyes.
Warm-up Exercises.
1. Backward Roll
a. Sit on the floor with your knees together and slightly bent. Cross your hands behind your knees.
b. Lift your feet off the ground and try to maintain your balance in this position. Then pull your knees toward your chest and make your back as round as you can.
c. Rock lightly back and forth and with a strong swing roll back until the upper part of your back is the only thing touching the floor and then roll back into the starting position.
d. Roll gently this way a few times. Do not force yourself as in time it will become easier and you will have more control over the movement.
2. Cow and Cat
a. Kneel on the floor with your hands under your shoulders and your knees under your hips. Your spine should be parallel to the floor.
b. Inhale deeply and form the cow position by arching your back downward and lifting your head up as though you were looking at the ceiling.
c. Exhale deeply and form the cat position by arching your back upward and bringing your head down and tucking the chin into the chest.
d. Move smoothly between the two positions using a soft slow rate of breathing.
e. Repeat this exercise a few times then lie on your back and relax for a few minutes.
3. Neck Roll
a. Sit cross-legged with you back straight.
b. Inhale and slowly tilt your head back only as far as you can without strain.
c. Exhale and bring your chin down toward your chest. Repeat in slow motion seven times.
d. Bring your head up and take a few relaxing breathes.
e. Move your head from side to side looking over your left and right shoulder respectively.
f. Repeat this a few times while keeping your spine straight and your neck slightly bent with your chin downward just a little.
4. Butterfly
a. Sit on the floor and pull your legs towards you until the feet are touching sole to sole. Grasp your feet with you hands and pull the heels as close to your body as you comfortably can.
b. Begin to move your legs up and down, fluttering like a butterfly’s wings. Move your knees up and down gently and slowly. Avoid abrupt movement and strain.
c. Stretch out your legs and wiggle them before repeating the exercise.
5. Hip Circling
a. Stand straight and relax looking towards the horizon.
b. Place your hands on your hips with the palm on the hipbones.
c. Slowly make a circular movement with your hips starting with a small circle and enlarging it with every rotation. Keep the soles of your feet on the ground and move only your hips and back.
d. Do this exercise clockwise and counterclockwise keeping your awareness focused on your pelvic region.
e. Return to the starting position then lie down and relax your hips.
Correct Sitting Position
- Your spine should be as straight as possible.
- Your neck should be slightly stretched with your chin toward your chest.
- Your head should be centered so that your navel and the tip of your nose are aligned.
- Your shoulders should be relaxed but straight and not hunched.
- Your center of gravity should lie just below your navel.
Half Lotus
- Bend your left leg and pull your left foot as close as you can toward your body.
- Bend your right leg and lay your right foot on top of your left thigh. If it is more comfortable you can reverse the position.
- Your hands should lie relaxed on your upper thighs
You may use a pillow to sit on if it is easier and more comfortable.
After this I move to specific exercises for specific chakras, based on my readings, Shatrils suggestions, and others that I have learned through classes and such.
Enjoy and relax and above all else, be honest with yourself, it's the hardest thing to do and I find the most rewarding too.
All the best
Akeyla