Chakra & Yoga

Visualise yantra when performing poses

Base: Muladhara

Active: Warrior ~ Visrabhadrasana 1
Active: Triangle ~ Trikonasana
Passive Eagle ~ Garudasana

Sacral: Svadisthana
Active- Twisting triangle Parivrtta trikonasana
Active - Extended Lateral angle pose Utthita Parsvakonasana
Passive- Pose of shiva ~Natarajasana

Solar plexus: Manipura
Active- Cow pose ~gomukasana
Active -Sitting spinal twist ~ardha matsyendrasana 1
Passive- Camel pose ~Ustrasana

Heart: Anahata
Active: Cobra ~Bhujangasana
Passive: Head to knee forward bend~ Janusirasana
Fish pose ~ Matsyasana
2 versions

• cross legs in full lotus & lie back on exhalation, support with elbow till top of head rest on floor)
• or lie with legs stretched straight out, hand/elbows to support,arch back , top head on floor, chest raised

Throat: Vishuddha
Active: Bow pose~ Dhanurasana
Active: Lion pose~ Simhasana1 (Open jaw wide & stretch out tongue as far as possible towards chin. Roll eyes back & gaze towards centre of eyebrows. Stay for 30s, breathing thru mouth)
Passive: Sitting forward bend ~ Paschimottanasana Bend forward, grab toes

Third Eye: Ajna
Active: Dog face down pose ~ Adho mukha avanasana
Active: Padmasana
Passive: Plough pose (leg up, go down above head)

Crown: Sahasrara
Active: headstand ~ Salamba sirhasana 1
Active: Crane pose ~ Bakasana
Passive: Shoulder stand ~ salamba sarvangasana 1