​Over the past seven weeks I’ve written about the seven main chakras on the blog. We’ve moved from the root to the crown, activating the energy centers that run parallel to the physical spine. For those who attend my classes in Tulsa, you’ve also had the opportunity to experience a specialized yoga session each week to coincide with the blog post. This week we will integrate all seven chakras in a yoga class in the studio. And here is a relaxation practice you can try at home:

Lie down in Savasana, corpse pose. Use pillows, blankets, or yoga bolsters to create a very comfortable position. Set your timer for 20 minutes. Place an eye covering or soft wash cloth over your eyes.

You’ll be placing your hands on the six chakras. As you hold your hands there, take at least 10 breaths while contemplating the relationship between the two chakras.

Place one hand over the pubic bone and the other hand on your forehead. You are balancing your physical needs with your spiritual needs. You are cultivating trust in your Higher Power to always provide for you.

Place one hand on your pelvis/lower abdomen and the other hand on your throat. You are balancing your innate abilities to be a creator and your need to express what you have created. How do you want to show up in the world?

Place one hand just below your ribcage and the other hand on your heart center. You are balancing your personal will with your impulse to reach out in love and care to others. May you be wise in how you share compassion in the world. 

Let your arms rest at your sides. Let your body and mind rest in the energetic support of the chakras. 

Namaste

​As we continue our exploration of the endocrine system (hormones) through the chakras, we reach the third eye chakra, called Ajña Chakra in Sanskrit. It is located between and slightly above the eyebrows, and it physically lines up with the pineal gland, an endocrine gland located in the brain. Now this is interesting: the pineal gland secretes melatonin which helps regulate sleep cycles and one of the spiritual functions of the third eye chakra is to help us wake up from our mental sleep. It’s fun to consider how they work together!

People can really get stuck in third eye energy. Sometimes there is too much energy here which can result in being too much in the head, too intellectual and even impractical. For others, there is not enough energy here which makes it hard to see the big picture, hard to concentrate and lacking imagination of what is possible.

Fortunately, there are some powerful yoga practices that can help us balance this energy so that we benefit from healthy concentration and intuition as well as regulated sleep cycles.

• Alternate nostril breathing is effective because two powerful energy lines meet at the third eye. By breathing in through one nostril and breathing out through the other, alternating side-to-side, you encourage these two energy lines to work together to clear the mind and calm the body. It’s easy to do: 
-Sit with a lengthened spine, either on the floor or in a chair with feet on the floor. 
-In both hands, fold in the ring and pinky fingers and hold them down with the thumbs. 
-Use the extended index and middle fingers to gently close the nostrils one at a time. 
-To begin, inhale through both nostrils, close the right nostril with the right fingers, breathe out through the left nostril. Breathe in through the left nostril. 
-Change the hands so that now you are closing the left nostril with the left fingers to breathe out through the right nostril. Breathe in through the right nostril. 
-Continue to breathe this way for 5-10 minutes. As you become more adept at the practice, you can turn your eyes slightly upward to gaze at your third eye.

• Poses that place your forehead on or near the floor or a block, such as child pose or resting crocodile pose.

• Keeping the hands near the level of the forehead in standing poses like Tree, Eagle, Warrior 1, Warrior 2 and Triangle.

• Meditation on the third eye, either by visualizing the OM symbol at the forehead or imagining you could breathe in through the top of the head and breathe out through the third eye.

• Chant the mantra OM for 10 minutes. Sit in the silence and feel its vibration for another few minutes.

​The throat chakra gets a lot of attention these days because everyone is talking about something! Located directly in the throat, Vishuddha Chakra also includes the mouth, tongue and ears. This reminds me of something my mother liked to say when we were kids: “We have one mouth and two ears so we can listen more and talk less.” Wouldn’t that be nice?!

The throat chakra assists us with communication of all kinds, more than just talking, but singing, creating, making art, disseminating information, etc. We can ask ourselves these questions: What information are we sharing? What information are we consuming? Is it helpful or harmful? Truthful or duplicitous? Are we using the best means possible to communicate with others?

The endocrine gland associated with the throat is the thyroid. Its main role in the body is to regulate metabolism by monitoring how quickly or slowly the body converts food into energy. A slow metabolism can cause one to gain weight and feel lethargic, while a fast metabolism makes it difficult to put on weight while feeling anxious and cold. 

Fortunately, there is evidence that yoga postures—like all forms of exercise—help to balance the metabolism. A balanced metabolism is able to speed up or slow down appropriately according to what is eaten, the activities undertaken and the time of day. Here are some yoga practices to consider when working with the throat chakra:

√ Breathing that emphasizes the throat, such as humming and victorious breath. To practice humming, simply take in a deep breath through the nose and breathe out with a long, closed-mouth hum. Do this 7-10 times. For victorious breath, take in a deep breath through the nose and breathe out through the nose while moving the breath over the back of the throat. The sound will be like a breathy “haaaaa.” Do this 7-10 times, take a short break and do 7-10 more.

√ Movement that stimulates the metabolism, like Sun Salutations, flowing Cow/Cat/Child pose repetitions, or flowing Plank/Upward-Facing Dog/Downward-Facing Dog repetitions.

√ Postures that move the throat, such as neck stretches and rotations, tilting the head up in Warrior 1, Camel pose and Fish pose, turning the head to the side in Warrior 2, Triangle, Side Angle and Balancing Half Moon. Tucking the chin in Bridge pose, Shoulderstand and Child pose.

√ Calming the nervous system in a restorative pose such as Savasana, supported Bridge pose or Legs-up-the-wall.

​We’re continuing a short series on the endocrine system and its connection to the chakras in yoga. This post is about the third chakra known as Manipura in Sanskrit. It’s located between the navel and solar plexus. I think of it as a yellow band around the midsection of the body. This is the location of the digestive organs, so this fire chakra is associated with digestion of all kinds—food, thoughts and emotions. 

The endocrine gland for digestion is the pancreas, a fish-shaped organ that is about the size of a human hand. The two hormones it produces are insulin and glucagon. Since the job of the pancreas is to stabilize blood sugar, it releases insulin to lower blood sugar that is too high and releases glucagon to increase blood sugar that is too low.

The pancreas figures prominently in diabetes. In type 1 diabetes the pancreas is unable to make insulin to regulate blood sugar. In type 2 diabetes the pancreas is unable to use insulin properly due to insulin resistance making blood sugar unstable.

As the very center of the body, the third chakra is nurtured by a variety of yoga poses and practices:

• Forward bending and back bending stimulate all the organs of digestion, but just be sure to do these at least an hour after eating: breathe in as you stand up and breathe out at you fold forward repeating several times, standing forward bend with the buttocks leaning against the wall, seated forward bend with a bolster over the legs so you can rest there awhile, any of your favorite back bends like sphinx, locust, cobra, bow and wheel.

• Twisting poses are especially stimulating to the digestive organs: standing, seated and lying down twists, especially half lord of the fishes and lying down belly twist.

• Meditation postures seated and lying down: If you’re having issues with food, such as craving carbs and sweets, making time every day to sit quietly for 5-10 minutes can help you discover what it is you’re really craving. Hint: It’s not food.

• Bellows breathing: From a supported seated position, breathe deeply into the belly, expanding and releasing the abdominal muscles with full, long breaths. 30 seconds, rest, 30 seconds more. If you get light-headed, you’re trying too hard.

• Relaxation: Stress is the greatest disruptor for the digestive system. Make time every day for 10-30 minutes of savasana, legs up the wall, or some other restorative yoga pose. Life always flows better when body, mind and breath are in sync.

​We’re making our way through the seven main chakras and considering their relationship to the endocrine system. Remember that each of these chakras is related to a gland in the endocrine system that secretes specific hormones for our health. 

This week we look at the second chakra, called either the pelvic chakra or the sacral chakra because it’s located in the pelvis and the sacrum. Its Sanskrit name is Svadisthana. Physically this chakra governs the pelvis, reproductive organs, kidneys, bladder, colon and lower back. Emotionally, it is related to creativity, sexuality, pleasure and delight. It’s also linked to money, so any fears or concerns about finances can be felt in this part of the body.

The male and female reproductive organs secrete the hormones estrogen, progesterone and testosterone. As we age we secrete less of these hormones and many people—both male and female—are currently replacing these hormones through medical interventions.

Here are some ways that our Yoga practice supports our pelvic/sacral chakra as well as our reproductive hormones: 

• Lying down on our stomach in yoga class puts gentle pressure on a marma point called Nabhi. It’s actually a set of five marma points that start at the navel (nabhi means navel) then reaches out in an X pattern to the four quadrants of the abdomen. These points are considered the seat of prana, our life force, linking us to our innate and unlimited creativity. Remember this the next time you’re practicing Sphinx, Locust or Crocodile pose.

• Elevating the hips on a block, bolster or blanket brings emphasis to the reproductive organs and colon. At the same time, this position passively stretches the lower back. This gentle lift heals the lower abdominal organs and eases tension in the lower back. 

• Helpful yoga poses: Chair pose, Figure 4, Lord of the Dancer pose, Pigeon pose, Bound angle, Bridge pose, Savasana with hands on the lower abdomen

We’re continuing our series on yoga and the systems of the body, a series I’ve been calling “Your Body on Yoga.” We’ve discussed many systems already, focusing on how yoga is so good for us. We’re getting close to the end of the series with just two more systems to go. This week we explore the endocrine system and how it relates to the chakras. Let’s get started!

The endocrine system is made up of many different glands in the body that release various hormones to regulate the systems of the body. We’ve already looked at all of these systems individually, but not as one overall system related to hormonal balance. This is a big topic in our modern world since hormones are constantly being disrupted by toxins in our food, water and environment. 

In Vedic philosophy and Ayurvedic medical practice, the chakra system was used to describe the function of the endocrine glands long before scientists even had terms like “endocrine” and “hormone.” The chakras have always been understood as subtle energy, meaning that they cannot be seen with the eyes but that their energy could be experienced through their effect on the body.

Here are the connections between the endocrine glands and their related chakras:

Root chakra at the base of the spine (muladhara chakra) is related to the adrenal glands which release the fight or flight hormone adrenaline.

Pelvic/sacral chakra (svadisthana chakra) is related to the ovaries and testicles which release the sex hormones estrogen, progesterone and testosterone. 

Navel/solar plexus chakra (manipura chakra) is related to the pancreas which release insulin and glucagon. This is the chakra of the digestive system.

Heart chakra (anahata chakra) is related to the thymus, a small gland located just behind the sternum. It is responsible for T cell production necessary for a healthy lymphatic system. When it is weak a person is more susceptible to autoimmune disorders.

Throat chakra (vishuddha chakra) is related to the thyroid and parathyroid which release hormones to control metabolism, physical growth and nervous system activity.

Third eye chakra (ajna chakra) is related to the pineal gland which secretes melatonin to regulate sleep.

The crown chakra (sahasrara chakra) is related to the master gland pituitary. It secretes a variety of hormones to bring the whole endocrine system into harmony.

Note: Some yoga teachings relate the glands and chakras a little differently. Specifically, the sex organs can be associated with the root chakra while the adrenals are associated with the pelvic chakra. Additionally, the pituitary gland can be associated with the third eye while the pineal gland can be assigned to the crown chakra. 

Here is a practical application from Yoga:
For someone who is dealing with anxiety and worry, Yoga can offer guidance by recognizing the relationship between the adrenal glands—the physical mechanism for releasing hormones that ramp up the fight or flight response—and the root chakra which can ground this energy. When the root chakra is in balance a person feels stable, calm, rooted and steady. Try these practices to balance the root chakra:

Sitting or lying down on the floor and feeling all the places where the body is touching the earth. Chant the mantra LAM (LUHM), the seed syllable for the root chakra.

Breathe in through the nose and feel the air filling the lungs and belly. Breathe out through the nose while visualizing the breath moving down the center of the body to the base of the spine, down the legs and into the earth. Practice for at least 5-10 minutes.

Helpful yoga poses: Mountain pose, Tree pose, Goddess pose, Triangle pose, All seated poses especially meditation postures, Squatting, Knees to chest, Corpse pose

We’re continuing our exploration of Unity Consciousness and the Chakras as we move up the spine to the Sacral/Pelvic chakra. There are different parts of the body where this chakra is said to reside—the sacrum at the base of the spine, the pelvic bowl, just below the navel or the womb. Its name in Sanskrit is Svadisthana which means “one’s own dwelling place.” This makes me wonder: What energies do we carry in the lower abdomen that connect us to our true selves?

Svadisthana chakra is associated with many interrelated energies--

Creativity, or expressing ourselves through art, music, decorating, cooking, work projects, hobbies, etc. Through our creativity we can express our deepest commitments.

Intimacy, being genuine and appropriately sharing our true selves with others.

Pleasure and enjoyment, or the ability to let go, have fun, and not take ourselves too seriously.

In Yoga philosophy, Svadisthana chakra is associated with the water element. We use water to cleanse, nourish and purify. Water is at its best when it can move and flow because water that does not move becomes stagnant. All reminders that our true selves are healthiest when we keep energy flowing gracefully through body and mind.

A favorite pose that connects us with this chakra is Extended Side Angle, or Utthita Parsvakonasana. Stand in Mountain Pose and turn sideways on a sticky mat. Step the feet wide apart to a comfortable distance. Turn the left leg in 45 degrees and turn the right leg out 90 degrees. Keep the back leg straight and bend the front knee. With palms together in front of the heart space, turn the upper body toward the left and look over the left shoulder. Reach the left arm over the back leg parallel to the floor. Turn the head to the right and reach the right arm over the front leg parallel to the floor. With an exhalation, bend the front elbow and bend to the right side until you can rest your forearm on the front thigh. Bend the top elbow to place the hand on the shoulder. Open the left arm pit and slide the shoulder blade toward the spine. Now reach the top arm over the head so the upper arm is almost touching the top ear. Hold for 5-7 breaths. Lift out of the pose, turn the legs to center, and practice on the second side.

Self-inquires for Svadisthana Chakra: How do I express myself creatively? When was the last time I had a genuine and meaningful encounter with someone? What made this encounter so genuine and meaningful? Remembering a time when I was able to “go with the flow,” what qualities did I bring to the experience that I might be able to repeat again in the future? Do I need more fun in my life? If so, how could I make this happen?

We’re continuing our series on Unity and the chakras by beginning our journey at the base of the spine, the location of the Muladhara Chakra known as the “root.” Root is a good name for it because the energy of this chakra literally roots us into the earth from the base of the spine through the legs and into the feet.

In Yoga, the best pose for experiencing this energy is Vrksasana or Tree Pose. Take a moment to stand up for this pose. Maybe stand near a chair or wall for support. Stand well on both legs first (Tadasana or Mountain Pose) feeling stable, steady and grounded. Then shift the weight into one leg without collapsing into the hip. Bend the opposite knee and lift the leg a little or a lot. Rotate the knee out to the side just 45 degrees and place the foot against the standing leg. The standing leg grows energetic roots into the earth. The bent knee is the taproot that reaches along the ground for nourishment. Lift the arms like branches to receive the warmth of the sun.

What do we discover about unity consciousness when we contemplate the Root Chakra?

We are all dependent upon this one Earth to provide all of our needs

We humans share Earth with many other animal and plant species who are also dependent upon the Earth for sustenance

We are responsible for keeping our earthly home clean, healthy and safe

Our history is rooted in our experience of the land where we grew up

Our physical bodies are made of the earth and, after death, our bodies will return to the earth

To continue this contemplation, you might enjoy spending time in Nature, remembering your ancestral home, practicing Cat/Cow and Tree Pose, and ending in Savasana (Corpse Pose) to acknowledge that we’re all just passing through.

Yoga means “union,” but what exactly is being united? When we’re doing a yoga practice—asana or postures—we’re uniting breath with movement. When practicing alternate nostril breathing—called nadi shodhana—we are uniting right and left, warm and cool, masculine and feminine. When we are sitting in meditation, we are uniting the individual self with higher consciousness.

I began this discussion in the last post called “Unity” where I explained the philosophical view that we are all seeking unity and offered some ways to experience unity. Now I wish to embark on an exploration of how the chakras support our quest for unity consciousness through meditation.

Most yoga students are aware of the “wheels” of energy known as chakras. There are over 100 chakras in and around the body, but the ones we find most useful are the six chakras that rest along the spinal column at the tip of the tailbone, pelvis/sacrum, solar plexus/navel, heart center, throat center and third eye/just above the eyebrows. The space above the head is often called the crown chakra, but technically it is not a chakra but rather an opening to transcendence (however you define or understand it).

In upcoming posts we’ll explore the individual chakras, but for today we’ll look at the two things that bind them together. The first is the central energetic channel that rises from the tip of the tailbone to the top of the head. It’s called the sushumna and can be visualized as a tube through which energy can flow up and down as well as out into the body and the aura that surrounds the body.

The second is the sacred sound OM, the sound that brought all things into being at the beginning of time and which continues to bind us all together. Did you know that sophisticated listening devices record a humming sound in the earth, at the bottom of the sea and even in deep space? The vibration is 136.1 Hz, the vibration of OM.

To experience unity consciousness today, find a quiet place to sit for 5-10 minutes. Whether cross-legged on the floor or in a chair, sit up to lengthen your spine. Listen to your breath for a minute or so. Next visualize the central channel along the spine filled with the white light that is moving energy. Listen for the sound of OM filling the channel. You can even repeat OM quietly with your breath or silently in your mind. You are one with everyone and everything. Express gratitude for this deep truth. When you are ready to transition out, return to listening to your breath. Stand up slowly and return to the day carrying with you this profound realization of unity consciousness.

Chakras are marvelous energy centers in the body that are so revered in the yoga tradition. Just recently someone asked me how and why the chakras work, so let’s take some time to check in with the chakras.

Everyone is familiar with GROSS anatomy of the body. Gross anatomy is what we can see with our eyes and touch with our hands. We know where the arms and legs are located and we are aware of the various organs, muscles, bones and connective tissues that make up the body. A concept that may be new to most people, however, is SUBTLE anatomy of the body—those parts that cannot be seen or touched, not even in an autopsy.

Chakras are part of the subtle anatomy of the body. No one can see the chakras with their eyes or touch them with their hands. But many can sense them through an exchange of energy. Energy can feel warm, cold, tingly or magnetic. Some really talented people can even “see” the colors of chakras emanating from the places in the body where they are said to exist.

Try this: Hold one or both palms in the front of the center of the chest. Keep the palms a few inches away from and facing the chest. Close your eyes and notice any sensations you feel in your palms. After a minute or two, think about someone you love or for whom you have very positive feelings. Does this change the sensations you feel in your palms? If so, you have just felt the activation of your Heart Chakra, the center of love, empathy and compassion in your body.

In yoga we generally work with seven chakras which are situated parallel to the spine. Over many years, some agreement has arisen as to where they’re located, what colors are associated with them, what parts of the gross anatomy they are associated with, and how their state of balance or imbalance affects one’s emotions and attitudes.

Some agreement has also arisen about ways to work with the chakras that can bring more consistent balance to one’s energy. These tools include yoga poses, meditations, special sounds known as mantras, aromatherapy with essential oils and plant fragrances and colors through gemstones.

Enhance the subtle energy of your Heart Chakra this week by practicing a backbend, repeating the affirmation “I am lovable and I am loving,” bringing the colors green and pink into your environment, and breathing the scent of fresh-cut flowers.

How does it feel to be in touch with your center of Love?