Wheels of Life &

Chakra Balancing
by Anodea Judith

Healing Yoga
by Swami Ambikananda Saraswati

The Spiritual Science of Yoga

by Goswami Kriyananda

First
Chak
ra
(Mul
adha
ra)

Salabhasana (locust),jan Kandasana (root),upavista konasana (wide angle forward

u sirsasana (head to
bend),parsvakonasana(extended side angle),ekapadasana (oneknee), supta
foot, or warrior 3).
padangustasana(hand to
foot). Movements such
as stamping the feet and
jumping to stimulate and
release energy. Eating
less and eating
lighter foods to reduce
excess energy.

Paschimottanasa
(seated forward
bend),bhujanasana (cobra),virasana (he
ro),uttanatavasana (leg lifts).
Affirmation: I will do what wont have to
be undone.

Seco
nd
Chak
ra
(Sva
disth
ana)

Supta badha
konasana ((bound
cobbler), pelvic tilts,
standing hip circles, leg
lifts. Adequate intake of
water. Biking, walking,
sexual activity. Taking
time to tune into your
own emotional realm.

Ardha chandrasana (half moon), padmasana(lotus), setu

bandhasana(bridge), prasarita padottanasana (wide legged
standing forward bend) among other poses.

Kapotasana (pigeon),trikonasana (triang

le),garudasana (eagle),dhanurasana (b
ow), setu
bandhasana (bridge),salabhasana (locu
st). Affirmation: I will look to a
philosophy that increases the dos and
decreases the donts.

Third
Chak
ra
(Man
ipura
)

Phalakasana (plank),
stomach crunches, belly
rolls. To increase fire:
risk-taking, eating hot
foods, avoiding iced
drinks. To decrease fire:
limiting spicy foods and
caffeine, taking time to
relax and meditate.

To enhance the third chakra, abdominal-strengthening poses:surya

namaskar (sun
salutations), navasana(boat), virabhadrasana(warrior I, II & III),
twists. To cool the chakra: restorative, passive backbends.

Kukkutasana (cock
balance), viparitakarani(reverse, or legs
up the
wall), chakrasana (wheel),navasana
(boat).
Affirmation: If I wish my consciousness
to grow, I must feed it, rest it, exercise it.

Fourt
h
Chak
ra
(Ana
hata)

Standing yoga
mudra,matsyasana (fish)
,bhujangasana(cobra),
alternate nostril
breathing. Emotional
practice--release grief
through crying, talking.
Express gratitude and
forgiveness.

Bhujangasana (cobra),ustrasana (camel),gomukhasana (cow

face), vasisthasana (side plank), parivritta janu sirsasana (rotating
head to knee), halasana(plough), supportedsavasana (corpse).

Childs pose, jathara

parivartanasana (prone spinal
twist),parsvottanasana (head to knee
side stretch). Affirmation: Anything that
is truly mine can never be taken from
me.

Fifth
Chak
ra
(Vish
uddh
a)

Neck
rolls,sarvangasana(shoul
derstand),karnapidasana
(knee pressing ear
pose),halasana (plough).
Chanting, mantra
repetition, listening to
music, writing as selfexpression, prayer.

Urdhva bhujangasana(raised
cobra), vajrasana(thunderbolt), sirsasana(headstand),sarvangasan
a(shoulderstand),matsyasana (fish),vrksasana (tree),trikonasana (tr
iangle),maya bandha (the great lock).

Sarvangasana(shoulderstand),ardha
matsyendrasana (half spinal twist), setu
bandhasana (bridge),karnapidasana (kn
ee pressing ear). Affirmation: Selfexpression makes for self-preservation.

Not addressed.

Siddhasana (perfect
pose),gomukhasana (cow
face),padmasana (lotus),vajrasana (Zen
), sirsasana(headstand).
Affirmation: The moon shines by the
light of the sun.

Sixth Yogic eye exercises,

Chak meditating upon a color,
ra
creating beauty in
(Ajna
the environment,
)
keeping a dream
journal.

Seve
nth
Chak
ra
(Sah
asrar
a)

Padmasana (lotus),sirsa
sana(headstand).
Yogic eye exercises,
meditating upon a color.

Not addressed.

Same asanas as those for the sixth

chakra. Affirmation: An optimistic
atmosphere helps take the place of
sunshine in the winter months.