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Sunday, April 7, 2013

Anahata-The Heart Chakra Yoga & Pranayama



Disclaimer: I do not expect anyone to do these exercises if they are physically incapable of performing the moves.  Never begin an exercise routine without consulting your physician. 

The yoga for this chakra all open up your chest cavity and stimulate your heart.  These are designed for any type physical condition.  They should be done with a slow smooth motion.  Hold the poses as long as possible without great strain.

Open your chest (This is easy to do at the office)
Sit near the edge of a chair and interlace your fingers behind you, with your palms facing your back. Leaning slightly forward, lift your arms and rest them on the back of the chair. Inhale and lift your chest. Exhale and relax your shoulders away from your ears. If your hands do not reach the top of the chair, clasp the sides of the chair back and pull your chest forward, relaxing your shoulders and opening your upper chest. Hold for 10 to 15 breaths, feeling lightness in your heart. With an exhalation, slowly release your hands and bring them down by your sides.

Bhujangasana (Cobra Pose)
Urdvha MukhaSvanasana (Upward-facing Dog)

I will not give instructions for these poses here, as it is given much better on the sight(s).

One of my favorite methods of opening my chest is to stand up, lean slightly back and drop my hands down to the side.  Let them fall back as far as they can.  You will feel your chest open up, and just breathe deeply into the chest.  This helps relax and refresh you when stress might be mounting up.

Breathing Exercises

This link is to be read prior to doing the breathing exercises.  It is some precautionary considerations before commencing any type of breathing exercises.

Here the site discusses the importance of breathing.  Please take the time to read this whole article before performing any of the exercises that they list on the site.    For the purposes of this chakra pay special attention to:

BhastrikaBellows Breath
Nadi Sodhana—Alternate nostril breathing

Practice any or all of the breathing techniques listed here.  You will be surprised at how they make you feel.  The can relax or energize and are good tools for everyday life.

Activity for the Heart

Any aerobic activity is good for the heart.  If you are an athlete just keep it up.  If you have not done aerobic activity in a long time start out with walking.  It is cheap, just the cost of a decent pair of athletic shoes, and your time.  This will help with lung capacity, strengthen the heart, lower cholesterol, and improve digestions.  If you are just starting, start slow.  Just 10 minutes the first few days, then increase to 15 for a few days, and continue increasing until you reach 30 minutes.  This should be down at least 4 days a week for good benefit, but more won’t hurt and it will help.  Give this at least a month to really show you how good your heart will feel.   The idea isn't how far you walk but how long.  As you gain strength, you will want to start pushing a little to increase your heart rate.  However, don’t push so hard that you become significantly out of breath.  Sweat and breathing a little hard is of benefit, once you have built up your strength.

Aroma Therapy

  • Marjoram (Origanum Marjorana, Majorana hortensis,(Sweet)
  • Thymus mastichina (Spanish)
  • Orange (Citrus Sinensis)
  • Rose Otto (Rosa damascena)
  • Yarrow (Achillea Millefolium)

Methods for dispersing are:
  • hot melted candle wax; don’t get oil in flame, just drop on top of melted wax
  • oil diffuser ring on low wattage lamp
  • drop oil on low wattage lamp bulb itself
  • simmer (not boil) in water

Light Meditation

Get comfortable.  Either lay on the floor with hands at a 45° angle to your body, in a recliner or in bed.  Playing soft music, and use one of the aroma therapy methods defined above.  Begin the meditation by placing the tip of your tongue on the roof of your mouth right where the teeth and gums come together.  Take  a deep breath in through the nose for a count of 4, hold the breath for a count of 7, and exhale through your mouth with a whooshing sound for the count of 8.  (Remember the breathing advice given earlier.)  The counts should be evenly spaced, and not strained.  Adjust the rhythms to accommodate you ability, but maintain an even counting cadence of the three cycles of this breath. This is a relaxing process, not a strained process. Adjust the speed of the cycle to suit your ability. Repeat this breathing cycle 4 times.  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 the nice clean air is pushing all of the negativity and tension from your body.  After the 4 cycles, return your breathing to normal.  Totally relax your body.  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.  Tune into the beat of your heart.  Keep trying; you will feel it more than hear it.  Now as you feel the beat of your heart, visualize a lotus coming up out of your spine, and blossom just in front of your chest (I’m not good at images without something fresh in my mind.  So here are some pictures you can look at.)  Now visualize a pink lotus.  Watch as it begins to spin clockwise.  Visualize it open to its first flush of full bloom, (we don’t want it past its prime, as in too open).  It is open and strong.  Visualize a green light forming around the pink lotus, protecting it from outside negativity.  Now watch it spin, and feel the strength of your heart grow as the spinning continues.  It spins at a steady pace about the speed of your heartbeat.  Relax and feel it spin and the strength flow……….  When you are finished breathe deeply and feel the energy of the breath revive you and energize you.

Here is some music you might like to play for your meditation.

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