Yoga Routine for the Third Chakra
Awaken Manipura Chakra with Core Strengthening Asanas
Sep 30, 2009
Throughout this third chakra practice, keep your focus on engaging the core muscles and pulling the energy of the body into the midline. All poses should be done with an attitude of inner strength and confidence.
The following outline is intended for students of yoga with a general knowledge of traditional asanas and terminology. Most poses are not explained in detail. Use resources such as Yoga Journal's website if you are unsure of a pose's proper execution.
Sun Salutation (Surya Namaskar)
The traditional sun salute is best here, but any variation will do. Try for a minimum of five rounds.
The following asanas can be woven into your series of sun salutations or vinyasas. To energize the third chakra, remain in these poses for at least five rounds of breath. Be sure to repeat each asana on both sides of the body. You may also want to do rapid breathing in these postures, pumping the diaphram for 20 to 30 rounds. This will build heat in the body very quickly.
- Table Balance: In an all fours position, extended the right leg and left hand, focusing on keeping the hips and shoulders level.
- Lunging Thigh Stretch: From an easy lunge with the knee of the back leg on the mat, bend the back leg and bring the hand of the same side of the body behind to bind with the top of the foot. Extend the opposite hand at a 45 degree angle to the floor, palm down. The core is strongly engaged in this pose as it requires balance and focus. This is a good pose for rapid breathing.
- Warrior I (Virabadra Asana I): Focus on keeping the hips squared to the front of your mat in this posture and tucking the tailbone under by strongly engaging the lower abdominals. Engage the inner thighs toward one another and feel the sensation of energy being pulled up into the midline of the body. The heart center should shine skyward. Taking shiva mudra here, interlacing the fingers over head with arms straight and pointing the index fingers skyward, bringing strength to the pose.
- Warrior III (Virabadra Asana III): From warrior I with shiva mudra, lean forward and straighten the front leg as the torso, arms, and back leg come into one line of energy parallel to the earth. The keys to this posture are strong core strength, a firm and straight foundation leg, are hips that are level with the earth. Distributing the weight of the body in this posture can be challenging, but the farther one leans forward while simultaneously lifting the extended leg, the easier the pose will feel.
- Chair Pose (Utktasana): Focus on keeping the spine in one line all the way to the crown of the head. Try adding a twist to this pose, Bringing the hands in prayer with the elbow on the outside of the opposite knee.
- Eagle Pose (Garundasana): Vary this balancing pose by deepening the squat and bringing the arms into the abdomen. This will intensify energy in the core muscles.
- Side Plank: Keep the heart and gaze skyward in this pose and press firmly into the foundation hand. Do not collapse the side of the body that is facing the earth. By focusing on alignment and core engagement, the pose can come to feel as steady and calm as mountain pose, which exactly what it is, just in a different orientation.
- Crow Pose (Kakasana): The knees squeeze against the upper arms in this pose. This pulls energy from the legs into the core.
The following exercises are chakra three stimulators with accompanying countering poses. The intense muscular energy of these types of poses should generally be calmed before moving into the next exercise to avoid injury due to overstimulation and lack of awareness.
Bow Pose (Dhanurasana)
Engaging the core muscles and pressing the hips firmly into the mat helps the body rise into the pose. Cobra Pose is a good alternative if bow is too intense for some students. Remember that focus is on the front of the body. Counter with child pose (balasana).
Boat Pose (Navasana)
A flat back is the key to success in this pose. Begin by sitting with knees bent, hands on the knees. Find your straight spine and lean back slowly until the feet float off the floor. Maintain the integrity of the spine as you extend the legs and bring the arms parallel to the earth beside the legs, palms facing each other. Counter with a reclined easy twist.
Wheel Pose (Chakrasana) or Bridge Pose (Set-Bandha Sarvangasana)
Which pose you choose depends on your comfort level. In either pose, be sure the feet and knees are hip-width apart and remain parallel as you come into the pose. Lead with the hips, bringing them as high as you are able. Open the chest strongly by rolling the shoulder blades together and down the back. Counter with reclined knee-to-chest pose.
Extended Fish Pose (Matsyasana)
From fish pose, take shiva mudra and extend the arms and legs up at a 45-degree angle to the earth. Counter with plough pose (halasana).
Close this practice with Savasana, corpse pose. Begin the relaxation with several audible sighs through the mouth. Focus your awareness on deep belly breathing as you journey to full relaxation.
