"How Yoga Transforms Your Body"

via Huffington Post.com

Solar Plexus: Techniques for 3rd Chakra (Manipura)

 

THIRD CHAKRA: MANIPURA

or SOLAR PLEXUS

personal power + assertiveness + vitality + digestive fire + strength  

 

Focus of Attention: Solar Plexus

Affirmation: I align my personal energies and find my place in the

 

world.

Matangi Mudra: Gesture of the Goddess of Transformation.

Interlace the fingers in front of the solar plexus. Extend the middle

fingers, pressing them together.

above*as seen on Iytyogatherapy.com

 

ASANA FOR SOLAR PLEXUS CHAKRA:

SITTING/KNEELING:
PASCHIMOTTANASANA - FORWARD FOLD
NOKASANA - BOAT POSE
YOGA MUSRA - folding forward from sitting on knees or crosslegged, arms bound behind you
ARDHA YOGA MUDRA - CHILD'S POSE
USTRASANA - CAMEL POSE
BHAGERASANA - TIGER POSE
DANDASANA - STAFF POSE
ON THE ABDOMEN:
BHUJANGASANA - COBRA POSE
SHARPASANA - SNAKE POSE
DHANURASANA - BOW POSE
UDDIYANASANA - FLYING BIRD POSE
STANDING:
UTTHITA HASTA PADANGUSTHASANA - EXTENDED LEG POSE
GARUDASANA - EAGLE POSE
EKPADASANA - BALANCING STICK POSE
NATARAJASANA I & II - SHIVA DANCE POSE I & II
DHURVASANA - TREE POSE
VISTRIIT PADOTTANASANA - WIDE ANGLE FORWARD BEND PSOE
VIRBHADRASANA I & II - WARRIOR POSE I & II
UTKUTASANA - CHAIR POSE
(ARDHA) CHANDRASANA - (HALF) MOON POSE
PADHASTASANA - HEAD TO KNEE POSE
ON THE BACK:
ARDHA SETUBANDHASANA - HALF BRIDGE POSE
PAVANMUKTASANA - WIND RELIEVING POSE
MERU UDDARAKUNCHANASANA - LAYING SPINAL TWIST POSE

PRACTICES:
UDDIYANA BANDHA - NAVAL LOCK

BHUJANGASANA - COBRA POSE

 

PADHASTASANA - HEAD TO KNEE POSE

UTTHITA HASTA PADANGUSTHASANA - EXTENDED LEG POSE

Benefits of Yoga Asana (Pose/Posture)

Pure Posture, Pure Benefit!

 

There is so much more to the practice of yoga than asanas (poses/postures). There is an unlimited amount of yoga postures, and new ones are being invented constantly (perhaps by you and me!) YOGA =UNITY. A very internal practice! The external features of the practice are gift giving.

Twisting/Revolved Triangle Pose
Parivrtta Trikonasana

 

Here are some of the benefits of pure posture:

grounds emotions

circulates prana (life force energy)

expels carbon dioxide and other toxins

strengthens muscles, nervous and immune systems

provides fresh oxygen to cells and rejuvenates them

improves absorption of food nutrients

regulates metabolism and circulations

stimulates the pituitary glands

treats subtle energy channels in the physical (and astral) spine

clears energy channels essential to meditation and higher spiritual experience

harmonizes and balances internal elements 

(earth, fire, air, water, ether)

creates space and expansion in our physical body

ENJOY THE BENEFITS OF PRACTICE!

NAMASTE

 

 

 

DIY Yoga Mat Cleanser

Simple process to make this DIY recipe for a yoga mat cleansing solution! "Kriyas" are actions, processes, deeds, or efforts. They are a variety of Kriyas - cleansing/purifying techniques that we use in yoga. It may be best to extend the practice of cleansing and care towards the materials that allow for our comfort in practice. Happy Prana for our home on the mat!

 

 

MATERIALS:

spray bottle (glass, plastic, etc)

essential oils

water

RECIPE:

5 drops lavender oil
5 drops tea tree oil
1 tsp witchhazel extract (optional)
1/2 tsp alcohol (optional)
1/8 tsp white vinegar (optional)
water (enough to fill the remainder of the spray bottle)

Some essential oils are best for cleaning, freshening and disinfecting. Use oils with natural antiseptic, antifungal, and antibacterial properties. Ideal options for this are using tea tree oil and lavender oil together or separately. The scent will probably stay with the mat for a little while. However the solution shouldn't be strong enough to create a perfumed yoga mat!

DIRECTIONS

Spray liberally onto a clean cloth and wipe down both sides of the mat.

NOTE
For a deeper cleanse, put the spray directly on the yoga mat and scrub, scrub, scrub! Leave your yoga mat out to dry in an outdoor environment. This allows the prana (fresh life force energy) of the wind to purify and dry your yoga mat at the same time.

Did you know that you can throw your yoga mat in the washing machine with a little bit of eco friendly detergent? Do not put it in the dryer though! At first when its wet out of the machine, it will be very wrinkly...but no worries! It will straighten out and smooth nicely when hung to dry.

Of course, you can always use soap and water, or even just water to clean your mat!

DIY - DO IT YOURSELF                                                                          
KIS - KEEP IT SIMPLE

A Closer Look at Plank Pose

Plank Pose is an asana that we perform often, the fifth of twelve moments during rounds of sun salutations (with 24 movements in a complete round).

Since this posture is one we experience quite a lot, its best to examine this sometimes challenging and strength building pose. Be kind to your body and practice ahimsa (non-violence/peace) when working on tuning up this asana in your sadhana (practice).

The palms are flat on the ground. The middle finger and middle wrist point straight forward. Allow the wrists, elbows and shoulders to be in a line. The breath, core muscles and arm strength will stabilize you here. Keep the shoulders back, leaving space between them and the ears. Draw the shoulder blades together on your back, letting the chest/heart stay open. Imagine a long line of lengthening from the tailbone, through the neck and out the crown of the head. If the body isn't straight enough, step back a few inches with the feet. Make sure the facial muscles aren't too contracted as you keep the breath steady. Often we hold the breath during this pose before we exhale out of it, when transitioning in sun salutation sequence.

above image: from The Yoga Mechanic

Plank can be modified by putting the knees and/or elbows down onto the mat.

While keeping the elbows to the sides of the body, the knees, chest and then chin/forehead are lowered onto the mat between the palms. The movement opens you forward into a chest rising pose (ex. king cobra, baby cobra, upward dog) as sun salutation continues.

Plank pose can be intense and one can acquire tension in the neck/shoulder/shoulderblade area if this pose is continuously practiced incorrectly. This blog post was inspired by my own difficulty with plank pose alignment, as well as some students who were curious about improving their plank aswell. Hopefully we can all progress on our yogic journey's of inquiry together! Share feedback and constructive criticism to this post please! There are lots of resources where you can acquire more information. It is probably best to consult a teacher or be your own guru and learn from your own experience on the mat!