Chakra - Esoteric Yoga: Classical Yoga and Tantric Meditation 9788299688796, 9788269260304, 8269260304

Citation preview

Reverence to Her ... That Power who is defined as Consciousness in all beings, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings as Peace, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who is known as Reason in all beings, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings in the form of Faith, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings in the form of Sleep, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings as Loveliness, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings as Hunger, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings as Fortune, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings as Shadow, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings as Vocation, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings as Energy, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings in the form of Memory, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings in the form of Thirst, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings as Compassion, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings as Forgiveness, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings as Fulfilment, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings in the form of Species, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings as Mother, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings as Bashfulness, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

That Power who exists in all beings in the form of lllusion, reverence to Her, reverence to Her, reverence to Her, reverence, reverence.

Devi-Mahatmya

Surrender to Her – Painting by Bjarke, 1982

Copyright © 2021 Bindu AS ISBN 978-82-996887-9-6 E-book (ePub) 978-82-692603-0-4 E-book (PDF) ISBN 978-82-996887-7-2 Printed (Hardback) 1st English edition 2021 Original version in Norwegian: Chakra – esoterisk yoga, Bindu AS 2021 All photos (unless otherwise stated), paintings, illustrations, design, cover design and text: Bjarke Jørgensen aka ‘Bjarke’ Over 130 photos and illustrations Printing and binding: Hurtig-trykk AS, 2021 Body text 11.6 point Meta Serif Pro Printed on 150 g Galerie art matt The material in this publication is covered by the provisions of the Copyright Act. Without a special agreement with Bindu AS, any copying and making available is only permitted to the extent permitted by law or permitted through an agreement with Bindu AS. Exploitation in violation of law or agreement may result in liability and confiscation, and may be punished by fines or imprisonment. www.binduas.com The book is intended as an inspiration for physical, emotional and spiritual well-being and self-development. In case of medical conditions and questions, including physical and mental, contact with approved health personnel is recommended. The exercises in the book are performed at your own risk. The information contained in the book is not a substitute for recommended medical treatment.

Dedication: To Audhild, my wife, best friend and colleague, and our children Mikal and Alida.

To Tom and Alexander, my good friends. Thank you for your support throughout life.

To Helga and Knud, my parents, who have always supported me in my choices.

To Sol, thank you for the good collaboration during photography and video recording.

To Nina and Tove, my sisters and their families. Thank you for many nice hikes in the woods and mountains.

To Peo, Marit and Audhild, with thanks for proofreading and nice feedback.

To Swami Janakananda and Peo, my yoga teachers, colleagues, and good friends. To Moksha, Amrit and Hamsananda, my colleagues and good friends.

To Adam King and Robyn Taylor, with thanks for proofreading the English version. To my students for their devotion. It inspires me to continue.

Chakra – Esoteric Yoga Classical Yoga and Tantric Meditation

Bjarke

Bindu AS, Norway

Table of Contents Introduction

Yoga and Vedanta, Tantra and Chakra – 2 The Structure of the Book – 9

Agya Chakra

Vishuddhi Chakra

About Agya Chakra – 58 About Vishuddhi Chakra – 120 Neti—Nose Cleansing – 60 Yoga Poses – 122 Yoga Poses – 62 Energy Attitude and Energy Breathing Techniques – 65 Dam – 124 Asana – Yoga Poses Tratak—Concentration – 66 Breathing Technique – 125 About Meditation Poses – 12 Energy Attitutes – 67 Meditation – 126 Pre-meditation Poses – 13 Yoga Nidra—Deep Relaxation – 68 Yoga Program for Vishuddhi – 127 Meditation Poses – 16 Sankalpa—the Resolution – 68 Two Basic Meditations – 20 Bindu Visarga Meditation – 69 About Bindu Visarga – 130 Yoga Program for Agya – 70 Pranayama – Yoga Breath Yoga Poses – 132 Breathing Techniques in Yoga – 22 Mooladhara Chakra Breathing Technique – 134 The Wave Breath and Alternate About Mooladhara Chakra – 72 Energy Attitude – 134 Breathing – 24 Yoga Poses – 74 Meditation – 135 Energy Attitude and Dam – 77 Yoga Program for Bindu Localization of Yoga Program for Visarga – 136 the Chakras Mooladhara – 80 How to Concentrate on the Sahasrara Chakra Chakras? – 28 Swadisthana Chakra About Sahasrara Chakra – 138 Chakra in Yoga Poses – 29 About Swadisthana Chakra – 82 Integrated Techniques Chakra Meditation – 30 Yoga Poses – 84 Circulation of Energy – 140 Breathing Technique – 91 Awakening the Spine Maha Mudra – 141 Energy Attitude – 91 Sun, I Greet You – 32 Short Yoga Programs – 142 Yoga Program for Other Back Exercises and Swadisthana – 92 Awakening the Kundalini Poses – 37 The Kundalini Power  – 148 Yoga Programs – 43 Manipura Chakra About Manipura Chakra – 94 Overview Awakening the Sushumna Yoga Poses – 96 The Source of Energy Awakening the Sushumna – 46 Energy Attitude and Energy Meditation – 152 Intestinal Cleansing – 48 Dam – 100 The Inner Space Meditation – 153 Nadi Shodhana Pranayama – 50 Purification Techniques – 101 The Chakras – 154 Suggestions for Short Yoga Breathing Technique – 102 Album with Audio Files for the Programs – 52 Meditation – 103 Book – 155 Yoga Program for Manipura – 104 Awakening the Chakras Contact – 157 About Chakras ... – 54 Bibliography – 158 Anahata Chakra About Anahata Chakra – 106 Moon, I Greet You – 108 Yoga Poses – 110 Breathing Technique – 113 Meditation – 114 Yoga Program for Anahata – 117

Photo from the home page to Sri Ramana Maharshi

Introduction

‘The six subtle centres (chakras) are merely mental pictures and are meant for beginners in yoga.’ Sri Ramana Maharshi (1880–1950) from the book Words of Grace

Chapter 1 1

Introduction

Yoga and Vedanta, Tantra and Chakra Yoga is basically about being oneself. Or you could say that yoga is about removing what stands in the way of being yourself— so that you live from the core of yourself. Being myself is not something I can become—it is something I am. And not only that—I am already myself. There is nothing I have to add or subtract for me to be something I already am. If I close my eyes for a moment and think back in time: How was the experience of myself as a 10-year-old one day at school, as a 15-year-old on summer vacation, or as a 20-year-old at a party? I have a sense that it was I who experienced myself in these different situations. This ‘I’ is and has always been the same, but the mind, emotions, and body are constantly changing. Viewed in such a way, it is not about developing oneself. Since you are already yourself, it is more about the liquidation of identifications that make you at all times believe that you are something other than who you are. In ancient India, three main directions developed in yoga for the ‘liquidation of identifications’ or de-identification: Karma Yoga, Bhakti Yoga, and Jhana Yoga. Karma Yoga is described as ‘The Way of Action’, Bhakti Yoga as ‘The Way of Devotion,’ and Jhana Yoga as ‘The Way of Knowledge’. Today we hear little about these forms of yoga. But we can choose between Ashtanga Yoga, Vinyasa Yoga, Iyengar Yoga, and Bikram (hot) Yoga—to name a few of the most famous. Most of these have evolved over the last 100 years. These relatively new forms of yoga mainly consist of a type of physical yoga based on yoga philosophy, older traditional yoga poses and Danish/ Swedish gymnastics from the 1930s. See the book by Mark Singleton: Yoga Body – The Origins of Modern Posture Practice (Oxford University Press, 2010).

These forms of yoga also have in common that they are authorized and maintained through a few Indian families, as is the tradition with many crafts in Indian culture.

Classical Yoga

My starting point is classical yoga, which includes Karma, Bhakti and Jhana Yoga. These traditional yoga forms are based on an intensive teacher-student relationship. This form of education can be compared to craft education, as it was in the past. The teacher lives with his students in an ashram, a yoga workshop, and the education includes all aspects of life, from practical work to various forms of yoga, medi­tation and yoga philosophy. It is common for this apprenticeship to last for at least 4 years. Karma Yoga means participating in all the practical work necessary for an ashram to work. It is a way of life where the main motto is ‘Just do it’. Bhakti Yoga is an inner process where you surrender to what you do no matter what it is. This requires presence and can be challenging—especially when you are given tasks you do not like. The inner resistance that inevitably arises can be neutralized through Jhana Yoga where you realize: ‘I am not this, I am the one who experiences it’. The classical yoga tradition dates back to Adi Shankaracharya, who founded the Dashnami Sannyasa tradition in the 9th century. My teacher, Swami Janakananda Saraswati, was initiated into this Swami order in 1969 by his teacher, Swami Satyananda. This tradition, where personal experience and insight are most important, has been passed down from generation to generation. It is a form of yoga where one works with all parts of oneself. Physical yoga, breathing techniques, relaxation and meditation are just some of the tools available.

2

Introduction

The daily practice of yoga and meditation is nevertheless the very foundation of an ashram. It is the glue that makes this community of work stick together. The daily practice rebuilds an inner space where you are naturally yourself and where there is room for thoughts and feelings to come and go without you necessarily identifying with them. Today, yoga teachers are also trained to teach the yoga techniques in classical yoga without having lived under ashram conditions for many years.

The Eight Steps in Yoga

Ever since the yogi Patanjali probably wrote the Yoga Sutra in 200 BC–200 AD, it has been a foundational work for understanding the different yoga techniques and the connection between these. Patanjali gathered and organized knowledge about yoga from older sources and communicated them in concentrated form in the Yoga Sutra. In the 19th century, Swami Vivekananda gave the name Raja Yoga (Royal Yoga) to this understanding of yoga.

According to Patanjali, the goal of yoga is to calm the activity of the mind: ‘Yoga is the cessation of the modifications, or fluctuations, of the mind.’ (book 1, sutra 2). By systematically working with the following eight steps it is possible to achieve that goal: 1. Yama (moral rules) 2. Niyama (recommended actions) 3. Asana (yoga poses) 4. Pranayama (breathing techniques) 5. Pratyahara (withdrawal of the senses) 6. Dharana (concentration) 7. Dhyana (meditation) 8. Samadhi (immersion) Yama are the moral guidelines in yoga that help us to find a state of balance with the external world. Niyama are the recommended guidelines in yoga that help us find a state of balance with the inner world.

Classical Yoga in Scandinavia Since the beginning of the 20th century, classical yoga has been practiced in Denmark in the tradition of Sri Aurobindu and Swami Sivananda. One of his main disciples, Swami Satyananda, visited Copenhagen in 1968. My main teacher, the Danish yogi Swami Janakananda, met him there and was inspired to travel to India where he was initiated into classical yoga and tantric meditation by Swami Satyananda. On returning to Denmark in 1970, he founded the Scandinavian Yoga and Meditation School. My other teacher, Per Peo Olsen, joined this yoga school in 1973 and moved to Oslo in 1976 to futher spread the knowledge of classical yoga.

I was initiated into Kriya Yoga in 1976 and, after a 7-year period of intense Sadhana, I moved to Bergen (on the west coast of Norway) in 1983. Since then I have taught classical yoga daily in Bergen and on longer retreats at the Ask Retreat Center. It is precisely this practical knowledge —both from my own practice since 1976 and my many years of teaching—that is the basis for this book. In addition, I rely on what I have learned from Swami Janakananda and Peo (with whom I have collaborated for many years) and the books of Swami Satyananda, among others. Swami Satyananda (1923– 2009) was a pioneer in

classical yoga who revealed many older tantric yoga techniques and made them available to our generation. On the basis of his work, both Swami Janakananda and Peo have created the sober form of classical yoga that is known throughout Scandinavia. It is not candles, shrines, and incense (as is the case in some places where yoga is taught), but only tangible and accessible techniques that can be used by everyone regardless of background. Every year since the end of the 1980s, I have held an in-depth course in Bergen, Chakra– Esoteric Yoga. This book is a systematization of the written material for this course.

3

Introduction

In the modern version of the eight steps, Swami Janakananda has reformulated these so that yama and niyama are understood as a result, more than a prerequisite, of yoga. It is a bold but refreshing statement. The purification techniques (shatkarma), energy attitudes (mudra) and energy dams* (bandha) then become part of the eight steps as follows: Indirect techniques: 1. Shatkarma (purification techniques) 2. Asana (yoga postures) 3. Pranayama (breathing techniques) 4. Mudra and bandha (energy postures and energy dams) 5. Pratyahara (relaxation) Direct techniques: 6. Dharana (concentration on the way to meditation) 7. Dhyana (resting meditation) 8. Samadhi (oneness)

Indirect Techniques

The first five steps are seen as indirect techniques. They are techniques that help remove that which stands in the way of concentration or resting in oneself. Through cleansing techniques such as nose cleansing, bowel cleansing, Agnisara, Nauli and more, you cleanse the body’s energy flows, so you have a solid foundation for the further work with the other techniques in yoga. The physical yoga poses and exercises make the body stronger and more flexible, removing stress and tension in addition to stimulating the flow of energy through the body. Through the breathing techniques, you gain insight into the connection between body, mind and energy, and through this you learn methods that can change your state, your thoughts and feelings.

* Energy dam has often been translated as ‘energy lock’. The word ‘dam’ is more precise: When an energy dam is practiced, the energy is first dammed up and given more power – and then released.

Energy attitudes and energy dams are techniques that concentrate and trigger psychic energy, often in relation to the energy centers—the chakras—of the body. Pratyahara is often translated as ‘withdrawal of the senses’, but I would like to use two translations: relaxed confrontation, and recurring concentration, to embrace the meaning of pratyahara:

1) an attitude you use or have while working with the other techniques mentioned, and 2) the underlying methodology of the various relaxation and meditation techniques that you work with. All the mental techniques in yoga entail a retraction of the senses so that, as a result of following the technique, you rest more within yourself. This meditative state of retraction can be refined, and this is described in the last three steps.

Direct Techniques

These three steps do not primarily describe specific techniques, but rather express the intensity of the state that different meditation techniques can evoke: In a state of Dharana, the object of concentration is established, but the full presence is of a short-lived nature. It changes to Dhyana when the state is established as an effortless, resting concentration (meditation), and Samadhi describes the deep state in which you rest within yourself. The experiencer and the experienced are one. The eight steps should not be understood so that you start with the first and end with the last. Often these steps are translated as limbs to indicate that each step is equal. You work in parallel with the first five indirect steps, which eventually makes possible the immersion that the last three steps express.

4

Introduction

Tantra

Chakra

Both the understanding and the techniques associated with the chakras, energy currents, and Kundalini have their origins in tantra. The word tantra is composed of tanoti, meaning ‘to expand’, and trayate, meaning ‘to liberate’. By expanding consciousness, it can be liberated.

The word chakra means ‘wheel’, ‘vortex’, ‘stream’, or ‘gate’. It originates from the Sanskrit word car, which means ‘to move’.

The practical techniques we work with—especially in relaxation and meditation—have their origins in tantra. Tantra is an ancient Indian tradition of unknown origin, but often associated with pre-Indian shamanism and a fertility cult.

In this context, tantra is also to be understood as ritually constructed techniques. By following a set course, you will have an intended effect. When you follow a technique from a to z, the technique itself will help you to overcome various conditions that you encounter on your way. The yoga programs that we will work with are also a combination of exercises that can be seen as a ritual. A yoga program is often structured so that you start with rough techniques (such as cleansing the nose), then physical yoga, breathing techniques and finally finer techniques, such as relaxation and meditation. The energy released in the first part of such a process lays the foundation for an immersion in the last part. Taken as a whole, yoga and meditation retreats lasting several days, weeks, or months, are also characterized by being a ritual that carries you through a process during which your mood can really fluctuate. Afterwards, the ritual is experienced as very liberating. Each element of such a disciplinary process (vegetarian food, sauna, hiking, yoga, meditation, silence and sleep) is carefully planned as part of the ritual, so that the whole can give the intended effect. Within tantra, there are also other rituals that can have a liberating effect. If you google ‘tantra’ you will get up to 89 million hits, and the majority of these will be about sex. The sexual ritual is described in a fine way in the book by Swami Janakananda, Yoga, Tantra and Meditation in Daily Life (Bindu, 2015). Less well-known rituals include confronting death by smearing oneself in ashes and meditating in cemeteries among burning corpses.

The word chakra is widely used in tantra, as are all the concepts associated with esoteric yoga, such as nadi, Ida, Pingala and Sushumna—concepts that will be clarified in later chapters. Chakra is pronounced tjakra with the English chsound as tj, a short a in the middle, and stress on the first syllable.

It is used in at least three different meanings: 1. Samsara, the wheel of existence. 2. The circle of initiates (participants) in tantric sexual rituals. 3. The nodes connected to the spine where body, energy, and consciousness interact. This is the starting point for this book. Each of the chakras has its own chapter with more information about the chakra, the different yoga techniques associated with the chakra, and suggestions for yoga programs for developing contact with the chakra.

Do the Chakras Exist?

At the beginning of this chapter there is a quote of Sri Ramana Maharshi, one of India’s great holy men: ‘The six subtle centres (chakras) are merely mental pictures ...’ The quote poses the question: Are the chakras real or imaginary? What are the chakras for, or what can I use them for? Sri Ramana Maharshi was based in the Vedanta tradition, where our yoga also has parts of its theoretical foundation— but the practical techniques comes from the Tantric tradition. Advaita Vedanta points out in its essence that there is only one reality. On the way to making this knowledge an inner reality, the question: ‘Who am I?’ is absolutely essential. In other words, it is not so interesting to have a lot of fascinating experiences, either physically, like up on a mountaintop—wow, or

5

Introduction

mentally, as strong inner experiences, for example related to the chakras. On the contrary, this can be an obstacle to further spiritual development. It is more rewarding, in spiritual terms, to become aware: who am I experiencing this? From an Advaita point of view, the chakras are objects—just like everything else— that can easily become so exciting and interesting that I lose myself. The previously mentioned founder of our yoga tradition, Adi Shankaracharya, wrote the book Atmabodha, which can be translated as ‘Awareness of the Self’, one of the source texts of Advaita Vedanta. Both here and in the Upanishads, our whole of body, mind, energy, and consciousness is described as consisting of five bodies, called kosha: A kosha is a ‘cloak’ or ‘layer’. The five layers are of relative existence (maya) which encloses the Self. They are often presented as the layers of an onion.

Annamaya kosha: Food, nutrition, the physical plane, the body Pranamaya kosha: Air, breath, the energy plane in us Manomaya kosha: The everyday mind, thoughts, feelings, desires Vijnanamaya kosha: The finer mind, overview, wisdom Anandamaya kosha: Bliss (ananda) On a daily basis, we are fully involved in and identify with the contents of these layers. We live in ignorance of our deepest identity. Through working with ourselves, we train our ability to distinguish (viveka), to ‘separate the chaff from the wheat’. This ability to distinguish is trained through becoming more aware. An example: It is only when you become aware of the state of stress that it becomes possible to do something about it. Becoming aware means that you become aware that you are in a state of stress. You are not stressed, you experience the stress that is in you. When you are not aware, you cannot change your understanding, neither through acceptance nor through discipline. So the process goes through becoming aware—I am not this, or this, or this—I am the one experiencing it. This is the foundation for being able to embrace everything—I am all this—all this is reflected in my consciousness. It is only consciousness that becomes aware of itself as consciousness. The subject and the object are one—the experiencer and the experienced become one. It is interesting to observe that the more intensely and all-consumingly I am present in an experience, the more I am at the same time a witness to it. To train this form of discernment is not to withdraw from, but rather to go further into, the experience. Becoming more aware of the interplay between body, mind, energy, and consciousness is also enriching in this perspective.

6

Introduction

Shakti – Painting by Bjarke, 1989

Working with the Chakras

Everyone has experience of what a chakra is to some extent. The chakra system is not a belief system, but rather a framework that can be used, a toolbox with a practically accessible set of useful techniques and a map to use for navigation. Never think that the map is the most important thing. It may be that the landscape changes as you are following the map... Trust the experiences you have during this exploration.

How do experiences, conditions and emotions settle in the body? Does the body lock itself in patterns of reaction to certain energy states? How can yoga techniques be used to resolve such entrenched patterns? The most important tools are attention, contact with the body, and a curiosity: how is this related? In this book you will receive instructions on how to work concretely with the chakras. Through the practice of yoga and the meditation techniques, you will expand your contact with the chakras and gradually integrate this understanding into everyday life.

7

Introduction

The obvious starting point for working with the chakras is that many types of emotions and mental states are experienced as highly physical. A lump in the throat, butterflies in the stomach, sadness or warmth in the heart, intensity in the eyebrow center, desire related to the genitals, headache or pressure in the chest. This is just a small selection of inner experiences that link certain types of mental experiences to specific areas of the body. This bodily anchoring of inner mental and psychic experiences can be the starting point for examining psychosomatic connections in more detail. You can expand your understanding by exploring connections between specific body areas, specific mental states, and energy states. Let the discovery of the chakras begin with experiences that you yourself have. In this way you will have a more authentic relationship with the chakras than if you just confirm some readymade descriptions of the qualities of the chakras. So assume that the chakras are real—at least as useful tools in our work to expand consciousness and get in touch with finer aspects of our physical and mental existence.

Physically, the chakras are associated with the nervous system and the endocrine glands. These are the main control centers in the physical/mental organism and have a vital influence on it. Many yoga techniques have a powerful and positive effect on one or more of these glands. By concentrating on one of the chakras— either in a yoga pose or in another technique or in itself—you stimulate energy so that it flows to the chakra. This in turn awakens the dormant parts of the brain associated with this chakra. It is like lighting a lamp in a dark room. You do not go to the lamp to turn it on, you turn the switch so that the power is connected to the bulb, and behold, it becomes light.

Awareness and Energy

This points to one of the most important things in the work with yoga: Energy flows with the attention. From the first instruction in the first yoga pose, you will be inspired to be more present in the body. In physical yoga, it is not so much the body that goes into different positions, but the consciousness that goes more into the body. This principle is important whether you are doing a yoga pose, a breathing technique or a meditation: Do the best you can and make it relaxed and attentive. Do not force the body into a pose as a form of imitation. Kundalini – Painting by Bjarke, 1987

8

Introduction

The Structure of the Book The book is first and foremost a handbook for exploring the chakras through the use of the powerful tools of classical yoga. The book is is structured to be enjoyed by both established yoga practitioners and those new to yoga. Throughout the book, the term awakening has been used, for example ‘awakening the spine’, ‘awakening the Sushumna’ or ‘awakening the chakras’. ‘Awakening’ in this sense means waking up to, gaining more contact with, becoming more aware of or bringing more life into. In other words, awakening a chakra does not entail any pre-defined conditions or abilities. You start by getting to know your body, breath and mind through simple relaxation, good meditation poses, simple yoga exercises for your back, and basic breathing techniques. You are introduced to most chakras by working on them with concentration in the different poses in the dynamic yoga sequence Sun, I Greet You.

For each chakra you will learn physical poses, breathing techniques and other energy techniques, relaxation, and meditation related to this particular chakra. Throughout the book, you will gradually learn the chakra meditation Ajapa Japa in a shorter version called The Source of Energy. This meditation is one of several powerful, integrated techniques that are about getting the energy to flow between the chakras—something you are given a broader introduction to at the end of the book. The yoga programs that are suggested often take about two hours to complete, but there are also suggestions for shorter programs.

QR codes and Online Resources

The techniques of the yoga tradition are best learned by following oral instruction. Throughout the book, you will find QR codes for some of the techniques with Then you follow the approach of the links to video and audio files. There are yoga tradition to awakening the power of over seven hours of instructions that make Kundalini, the dormant energy: learning easier and provide a greater First you get more contact with Sushumna— benefit from the techniques. the central energy flow—through cleansing The publisher has its own website: and balancing Ida and Pingala—the two www.binduas.com/chakra main energy currents in the body. where you will find all the video and audio Furthermore, you work on developing files that are linked to in the book. contact with the chakras and start here with the Agya* chakra, the control center in the middle of the head.

When the Agya Chakra is more active, you can continue to awaken the other chakras—from the bottom of the body and upward—with greater confidence. * Agya is traditionally spelled Ajna. It is a transcription from Sanskrit to Eng­lish phonetics. In the North Indian tradition, Ajna is pronounced Agya, and that is what I use in this book.

If you have an account with Spotify, Apple Music, Amazon Music, Youtube Music or Tidal, you can download the audio files from there for offline listening. Otherwise you can download them from the website mentioned above.

Audio files for the book

Audio files for the book

Audio files for the book

Audio files for the book

SPOTIFY

APPLE MUSIC

AMAZON MUSIC YOUTUBE MUSIC

Audio files for the book TIDAL

9

Introduction

Then listen to the audio files without being connected to the internet. It is an advantage to put your mobile in flight mode, especially when you are doing relaxation and meditation. In general, you should avoid being disturbed when practicing these techniques. You can watch the videos directly on the website or on Apple TV. They include instruction in some of the yoga poses and a breathing technique. You can also download them if you wish.

E-book navigation

All QR codes act as links to the video and audio files. Note: You do not need to use your smart phone to access the media files—you may also tap the name under the QR code which load the video or audio file directly on your device. Furthermore, there is internal navigation throughout the book: All page numbers act as links you can click to go directly to the relevant page. At the end of most of the chapters, there are suggestions for a yoga program illustrated with images of the techniques in the program and page references. These page references also serve as pressuresensitive links to the description of the technique. After reading it, you can most easily return to the overview of the yoga program by using the table of contents.

Bibliography

The presentation of the philosophy and theory in this book is rather ‘lightweight’. If you want to deepen your more intellectual understanding of Yoga, Vedanta, Tantra and Chakra, see the literature references at the end of the book (p. 158).

How do You Pronounce the Different Chakra Names?

Audio file: 1. Chakra Names in Sanskrit

Each of the chakras has a Sanskrit name. In some techniques, these names will SPOTIFY occur and be used as a sound vibration, i.e. it is not just a name—the sound itself has an effect on the mind. It is therefore important to pronounce the name correctly.

Mooladhara – stress on Moo with English oo sound as in soon— audible h-sound and weak ə-sound at the end Swadisthana – stress on Swa with English w—stress on sthan with audible h and low-stress ə-sound at the end Manipura – stress on Ma and weak ə-sound at the end Anahata – the second a is strong and long, and the word ends with a weak and almost inaudible ə-sound Vishuddhi – stress on Vi, sh-sound as in English and audible h-sound Agya – long, strong A at the beginning Bindu – stress on Bin Sahasrara – stress on Sa and weak ə-sound at the end

10

Asana – Yoga Poses

Photo: Grzegorz Wysocki, 2007 – Wikipedia

The Oseberg man is a figure on a handle fitting on a Celtic bucket from the rich Viking Age excavation in Oseberghaugen, near Tønsberg in Norway. The magnificent bucket with the figure in the Lotus Pose was probably made in Ireland in the 600s and 700s. The swastika, drawn on the torso, is a symbol of meditation and happiness thousands of years old, known especially from cultures in Asia, but also from many places in Europe.

Chapter 2 11

Asana – Yoga Poses Buddha statue, India.Photo: Bjarke Jørgensen, 2020

About Meditation Poses

‘The pose should be steady and comfortable’ Pantanjali Yoga Sutra Book 2, Sutra 46: Asana

Pantajali’s work Yoga Sutra is a recognized classical text about yoga from 200 BC–200 AD. The text consists of 196 verses (sutra) which describe the path to the deepest self-insight (Kaivalya = the oneness of consciousness). The path goes through the eight steps described on p. 3. Only three of these verses refer to physical exercises and poses in yoga. Of these, the most relevant have been selected (see above) and reformulated as follows: a comfortable and steady pose. Until the end of the 19th century, yoga was mainly seen as meditation and preparation for meditation through yoga poses (asana) and breathing techniques (pranayama), and not as it is seen now, mostly physical exercises and poses. This does not mean that other yoga poses were completely absent. In the books Hatha Yoga Pradipika (13th century) and Gheranda Samhita (17th century) there are instructions in a number of classic yoga poses. With Patanjali, asana is understood as one of the traditional meditation poses such as the Lotus Pose, the Half Lotus pose, the Perfect Pose, the Diamond Pose, or the Easy Pose. The reason why these poses were used for meditation is that the pose itself has an effect. Just as other yoga poses have a physical/mental effect, a meditation pose supports the meditative state. It becomes easier to enter the deep, relaxed, and awake state of meditation when you are in a stable meditation pose. The pose in itself makes it easier for you to deepen and maintain the meditative state. This also becomes clear when you work with breathing techniques such as Alternate Breathing and Meditative Breathing.

In other words, you can sit in a chair and do breathing techniques or meditate—and you will get an effect from it. But if you train your body and mind to be able to sit well in one of the traditional meditation poses, then the pose in itself will support the immersion and flow of energy. There are images and sculptures from many major cultures that show the use of meditation poses: buddha statues, stone statues in South America, and not least the Oseberg man—see the first page of this chapter. For most people, it is not that easy to sit for a long time in a good meditation pose. It requires training and patience. In the beginning, you may sit on a chair (or up against wall with straight legs) with your back straight when you are going to meditate for a little longer. When you sit for a shorter time—for example when you do breathing techniques—you can sit in a traditional meditation pose and thus train your sitting ability. In this chapter you will first be instructed in some good pre-meditation poses, poses that soften and prepare the body for the meditation poses, and then the various meditation poses will be reviewed. At the same time, it is important to point out that all yoga poses will affect the body and mind so that it becomes easier to sit well in a meditation pose—even over a longer period of time. A tip: Practice meditation poses when doing other things, such as watching a good movie.

12

Asana – Yoga Poses

Pre-meditation Poses To be able to sit comfortably and steadily in a meditation pose, you can use the following poses and exercises over time. They will especially soften joints, tendons, connective tissue and tense muscles in the feet, legs, and around the hips. The exercises also strengthen the blood circulation and the bones. In addition to these exercises, poses for the hips in particular will be good training to be able to sit comfortably in a meditation pose (p. 74).

Ankle Stretch

Goolf Naman

Sit with legs straight and feet slightly apart. Support your body with your hands on the ground behind you. Stretch both feet and toes as far forward and backward as you can, at a leisurely pace and in full awareness of what is happening in the feet, ankles and legs. Repeat 5–10 times.

Butterfly

Poorna Titali Asana

Sit with the soles of your feet facing each other and interlock your fingers around your feet. Straighten your back and pull your feet as close to your body as possible. Tilt slightly up and down with your knees.

Ankle Rotation

Goolf Chakra

Keep some distance between your feet. Rotate your feet in large circular motions at the ankles without rolling your legs from side to side. Repeat 5–10 times in each direction.

Variation: Lie on your back, with the soles of your feet facing each other and your arms up above your head. Let the knees sink down and meditate for 1–3 minutes as the legs get heavier and the knees sink further down on each exhalation.

13

Asana – Yoga Poses

Half Butterfly

Ardha Titali Asana

Bend the left leg and place the foot on the inside and top of the right thigh so that the heel is close to the groin. Tilt the left knee up and down 10–15 times so that you stretch the ankle well, but without pushing too hard. Repeat on the other side.

Cradle

Half Butterfly variation: Stretch your parallel arms forward over the straightened leg and move your upper body and arms forward over the leg in a sliding motion—back and forth 3–5 times. Swap legs and repeat the movement. The exercise especially makes the ankle and hip more flexible so that it becomes easier to sit in a meditation pose where these are under extra stress.

Hindolasana

Bend the left leg and place the knee in the left elbow joint and the foot in the right elbow joint. Lift your foot so that you feel a good stretch on the back of the left thigh. Cradle the whole leg from side to side 5–10 times as you cradle a small child. Repeat on the other side. The movement stretches the back of the thigh and around the buttocks. The exercise dissolves tension in the hips so that there is less strain on the knees when you sit in a meditation pose.

14

Asana – Yoga Poses

Eka Pada Rajakapotasana variation

Lotus Seed

Stand on your knees and hands. Push the right knee forward between the hands and the left leg backward. Lean your body forward over your right thigh so that your upper body rests on the inside of your thigh. Tilt your body so that your hips are horizontal. The right leg and foot are pushed slightly away from the thigh so that you get a good stretch along the back of the thigh and buttocks—but not so much that it hurts the knee. The arms and forehead lie relaxed on the floor in front of the knee if possible. Lie in the pose for 3–5 minutes, keeping concentration on the body and spontaneous breathing. Come out of the pose slowly. Repeat on the other side.

The Lotus Seed stretches the hips so that the load on the knees is reduced. It is the best position to work with if you want to be able to sit well—and for a long time—in a meditation pose.

15

Asana – Yoga Poses

Meditation Poses You can meditate in any pose where the body can be quiet, immobile and relaxed: a kitchen chair, an armchair or an office chair. During most forms of meditation, it can be advantageous for the back to be relaxed in an upright position—then it is easier to stay awake. If you want to go deep into meditation, it is necessary for the body to be immobile. For many, this will be easier in the beginning if you sit on a chair or a stool. The classic meditation poses presented here make deeper states of meditation possible because the sitting pose has a meditative effect in itself. But this only applies if you can sit in the pose in a relaxed and effortless way. For most people, this means work in parallel where, gradually—through regular use of yoga poses, exercises and pre-meditation poses—you train your body to be able to sit in a meditation pose, while still using a chair or the Easy Pose when necessary to experience good meditation.

The Diamond Pose

When the body no longer disturbs your relaxed relationship with meditation, then move on to using a proper meditation pose. This is especially important when you get started with the more advanced breathing techniques and chakra meditations, where the meditation pose itself ensures that the energy released is distributed harmoniously throughout the body. The principle behind a good meditation pose A good meditation pose is a sitting pose where the back, neck and head can be relaxed and upright. You tilt your hips forward when you sit so that they rise higher than your knees. Then the back will straighten up completely naturally and effortlessly. In some poses, such as the Diamond Pose, this happens all by itself—in most other meditation poses it is an advantage to place a solid pillow under the buttocks. When the buttocks are lifted from the ground, it is easier to get hips above the knees.

Vajrasana

Sit on your knees with your big toes facing each other and your heels slightly to the side, if possible. The buttocks will then rest in a bowl shaped by the feet. The hands rest on the knees, and the back is naturally straight. The feet can easily fall asleep in this position, but with practice it becomes easier to sit like this. It is possible to sit on a meditation stool if the position is painful to sit in. It is not recommended to use this pose for more advanced breathing techniques and energy-based meditations, but then rather choose a meditation pose that provides more ground contact. The Diamond Pose is often called the ‘Japanese meditation pose’ since it is widely used in Japan.

16

Asana – Yoga Poses

The Easy Pose

Sukhasana

A common pose to sit in on the ground is the Tailor Pose. While this may be a good pose if you are a tailor, as a meditation pose it is terrible: your knees will be higher than your hips, with the effect that your back is pushed back and collapses. The Easy Pose is far preferable: Sit on a hard pillow that is 5–10 cm high. Place one foot close to the body and the other foot in front. The hands rest on the knees and the lower back tilts forward slightly so that the back, neck and head are upright.

The Lotus Pose

Ardha Padmasana

The Half Lotus Pose

Also here, sit on a hard pillow and place one foot along the other thigh and the other foot—with the sole of the foot up—on the opposite thigh. The back automatically tilts into an upright position when the knees are on the floor. Change sides with your legs occasionally to train the ability to eventually be able to sit in the full Lotus Pose.

Padmasana

Most people can manage this without a pillow. Sit directly on the ground and place the top of one foot on the opposite thigh and twist the other foot up on the other thigh. The position locks the body firmly and provides a stable meditation pose. The body sits like a pyramid. Do not be too hard on the body: Train your hips and legs using the Half Lotus Pose and the various pre-meditation poses. The Lotus Pose harmonizes the energy and distributes it evenly throughout the body. It is especially recommended for breathing techniques such as Alternate Breathing and Meditative Breathing.

17

Asana – Yoga Poses

Siddhasana/Siddha Yoni Asana

The Perfect Pose

For men (Siddhasana): Sit on the edge of a pillow. Place one foot under the body so that the heel presses up into the perineum between the scrotum and the rectum. Rotate the other foot so that the toes are pressed down between the calf and the thigh and turn the heel so that it presses on the pubic bone above the genitals. For women (Siddha Yoni Asana): Sit on the edge of a pillow. Place one foot under the body so that the heel is pressed up against the vaginal opening. Rotate the other foot so that the toes are pressed down between the calf and the thigh and turn the heel so that it presses into the pubic bone. Both poses provide a natural pressure towards the two lower energy centers, Mooladhara and Swadisthana Chakra, and thus stimulate the flow of energy upward into the body.

Positioning the Hands

Bend the index finger into the thumb and let the hands rest relaxed on the knees. Attitude of Intuition (Jnana Mudra): The palm faces down. Attitude of Awareness (Chin Mudra): The palm faces up.

Dead Still

These hand positions provide peace in the hands and make the energy circulate. If you practice Jnana or Chin Mudra every time you meditate, do breathing exercises and relaxation, you will get your body and mind used to the fact that this hand position means relaxation.

Shavasana

Meditation can also be practiced lying on your back! You do not need to be able to sit in a meditation pose to be able to go deep into meditative states. Shavasana is one of the most important poses in yoga. It is used both as a pose in itself, to reset the body and mind after a sequence, and as a conclusion to a longer yoga program. This

is also the pose you use when doing Yoga Nidra, deep relaxation (p. 68). Lie down comfortably on your back with legs straight and slightly spread. The arms are also straight and lie slightly out from the body, with the palms up or on the side. The head rests on the back of the head and the eyes are closed.

18

Asana – Yoga Poses

Modifications There may be a need to modify the Dead Still Pose so that you can lie still for a long time: 1. If you have lower back pain or leg cramps: Place a pillow under your knees or lower thighs so that your lower back can relax. It can be difficult to relax properly if you lie with bent legs and have to hold on to your legs. 2. If you do a deep relaxation of half an hour or more: a. Make the room you are in as dark as possible. b. Place a thin pillow under your head. c. Cover your body with a blanket. d. If necessary, use an eye pillow (a small silk pillow with flaxseed) to give extra relaxation to the eyes. 3. Pregnant women or others who cannot lie on their backs very well: Lie on your side and bend your upper leg so that your knee is on the floor. Have a pillow under your head and adjust the different parts of your body so that you can lie completely still for a long time. NOTE: It is easy to fall asleep when lying on your side so only do it when absolutely necessary. Pentagram

Shavasana, variation

Lie down comfortably on your back with legs straight and comfortably well spread. The arms are also straight and lie straight out from the body with the palms up. The head rests on the back of the head and the eyes are closed. The body now forms a pentagon, like Leonardo da Vinci’s Vitruvian Man. Be constantly aware of the contact with the ground—the contact between the body and the ground. The whole body— completely still. 5–15 minutes.

Instruction in Shavasana

Find a place where you can be undisturbed for around 10–15 minutes. It is best to lie on the floor, on a thick yoga mat of futon or wool. Do not use the bed as it is reserved for sleep and other activities. Put your phone in flight mode and tell any other people around you that you do not want to be disturbed. Lie down comfortably on your back with legs straight and slightly spread. Let your feet fall naturally to the side. The arms are also straight and lie slightly out from the body with the palms up or on the side. The head rests on the back of the head and the eyes are closed. Let go of your body. Let it sink into the mat. The shoulders, arms and legs are allowed to be heavy as lead. And become aware of the stillness of the body. The body is completely still and immobile. All the way down to the toes, out at the fingertips and up to the top of the head. The whole body—completely still. Continue for a few minutes—completely still—motionless, motionless from head to toe. If there are impulses to move—in the form of restlessness, itching or the like— do not follow these impulses. Observe and accept that they are there, but stick to your decision: The whole body— completely still. When you discover that you are lost in other thoughts or states, return to the silence: The whole body—completely still—the whole body—completely still. Finally: Become aware—I lay here relaxed, resting in myself ... Then, become aware of the surroundings, open your eyes and move your body. Audio file: 2. Shavasana (relaxation) SPOTIFY

19

Asana – Yoga Poses

Two Basic Meditations Breath Awareness

Sit comfortably in the meditation pose of your choice. Adjust your body so that you know that you can sit completely still for about 20 minutes. It is also possible to lie in Shavasana—Dead Still and practice this meditation. Body Awareness Begin the meditation by practicing ‘Body Awareness’ for about 5 minutes. Get in touch with the whole body. The whole body from head to toe. Be aware of all parts of the body at once. It is as if you fill the whole body with your consciousness, you feel the whole body from within. The whole body from head to toe. The whole body—the whole body completely still.

Body Awareness

Sit comfortably in the meditation pose of your choice. Adjust your body so that you can sit completely still for 15–20 minutes. Feel the whole body. The whole body from head to toe. Be aware of all parts of the body at once. It is as if you fill your whole body with your awareness, you feel your whole body from within. The whole body from head to toe. The whole body—the whole body completely still. When you discover and realize that you have entered into other thoughts or states, come back to the whole body—completely still—the whole body—completely still. After 15–20 minutes Become aware—I sit here, relaxed, resting in myself ... Then, become aware of the surroundings, open your eyes and move your body.

Breath Awareness Now pay attention to the spontaneous breathing, the breath that comes and goes by itself. Follow the breath now, in this moment. You can listen to the breath or pay special attention to the small pause in the breath after each exhalation, before the next inhalation starts by itself. You can also choose to feel the breath physically in the stomach or in the nose. Uninterrupted attention to the breath— the whole body breathes by itself ... When you discover and realize that you have entered into other thoughts or states of mind, return to the spontaneous breathing. Follow the breath, here and now, now and now ... After about 20 minutes Become aware – I sit – or lie – here, relaxed, resting in myself ... Then, become aware of the surroundings, open your eyes and move your body.

Audio file: 3. Body Awareness

Audio file: 4. Breath Awareness

SPOTIFY

SPOTIFY

20

Pranayama – Yoga Breath

Illustrastion: Shri Ramamurti Mishra

Chapter 3 21

Pranayama – Yoga Breath

Breathing Techniques in Yoga Pranayama

In Sanskrit, breathing techniques are called pranayama. Prana means ‘energy’ or ‘life force’, and ayama ‘to expand’. Pranayama are techniques in yoga where you expand your contact with the prana dimension—with the psychic energy and how it is expressed. Little by little, you gain greater insight into the interplay be­tween energy, body, mind and consciousness. Although it has a more limited meaning, pranayama has been translated as ‘breath­ ing techniques’, since in these techniques specific use is made of breathing. Each of us is a whole of body, mind, energy and consciousness. When you affect one part of this whole, it will have an effect on the other parts at the same time. Energy is the glue that binds the whole together*. In everyday life you can easily observe the clear connection between breath, emotions, thoughts and body. When you hear someone breathing heavily and letting out their breath in a sigh—yes, then you know that things are not going so well inside. When you have short and quick breath, you are probably quite stressed. When you breathe in a light and relaxed way—yes, then your condition is exactly that, light and relaxed. In this way, the breath reflects our inner states and emotions. It happens all the time and is normally unconscious. If you draw a curve of your breathing rhythm over the last hour, you will see an almost seismological curve of different states, thoughts and emotions. The yogis of the past have probably at one point thought: Is it possible to turn this around 180 degrees? Can I consciously change states, thoughts and emotions by regulating my breath­ing? If I now observe a baby in deep, dreamless sleep, how is the breath when a human being is in such a state of carefree relaxation? Deep and calm as Meditative Breathing (p. 114). By practicing this technique, a current

state of restlessness—or whatever it might be right now—will change to a state of greater calm and relaxation. At first there may be some resistance, but eventually the breathing technique works.

Kumbhaka

Another thing that the first yogis or rishis (‘sages’ or ‘seers’) observed is that breathing becomes very slow and quiet—almost absent, even—in states of deep meditation. It can actually stop partially or completely as an expression of this deep, quiet state. At the same time, as part of this state, the body becomes absolutely immobile, becoming as rigid as a pole. If this is to be translated into a breathing technique, it implies that you have to hold the breath to mimic this. When you hold the breath, there is neither inhalation nor exhalation. This is called Kumbhaka and is considered the most important component in the work with pranayama. When you hold the breath effortlessly, there is balance between Ida and Pingala nadi, and it activates Sushumna nadi. (See the section on Alternate Breathing p. 50.) You probably also know, from personal experience, that holding the breath is associated with being awake and concentrated. If you are woken in the middle of the night by a suspicious sound, you will definitely breathe in, hold the breath—and listen ... The very quiet breathing that occurs by itself during deep meditation or relaxation is called Sahaja kumbhaka— natural Kumbhaka. * Interestingly, many researchers today believe that the nadis – the body’s energy currents – are found in the connective tissue, and we know that it is the connective tissue that is particularly affected in many of the classical yoga poses such as the Back Stretch, the Abdominal Stretch and more. Read more about this in the book The Spark in the Machine by Daniel Keown.

22

Pranayama – Yoga Breath

Over time, you will gradually increase your ability to regulate your breathing, breathing more deeply, more effortlessly and more with your stomach. You will expand the contact with the breath both by breathing very quietly and slowly— and powerfully and quickly. But first and foremost, you will train the ability to breathe slowly and the ability to hold your breath inside and outside for a long time without effort.

Resistance

When you start working on breathing techniques, you will definitely encounter different forms of resistance. It can be physically challenging to sit in a good meditation position, and especially the techniques where you have to breathe slower and deeper can trigger a feeling of not getting enough air. It is a transient but very real feeling. Some scientific research has been done on breathing techniques in yoga, and the conclusion is: You get enough oxygen, even if it does not feel that way. It will be easier to breathe slowly and hold the breath when you and your body eventually realize this. The challenge can be especially great in the first minutes of the exercise. Slow, deep breaths will gradually change the state so that it becomes more relaxed. Tranquility will descend ... Not exerting oneself, being patient, repeating, and having a certain discipline are the keys to developing this ability to breathe slowly and deeply. But restlessness can still return along the way, so be aware that it is there, look at it, be with it, accept it. It’s okay to be restless.

Discipline

As you work to change breathing patterns, conditions and emotions when working with pranayama, it is recommended to do breathing exercises very regularly. This could be every afternoon at 5pm after work or study, or another time where you know from experience that you will be by yourself, undisturbed, for 15–20 minutes. If you also do yoga postures and exercises, relaxation and meditation, then do breathing exercises after the physical yoga (or other physical activity), but before relaxation and meditation.

Your predominant condition can easily convince you that you do not have time to do the breathing exercises today. The excuses for not doing the breathing exercises are almost there waiting for you. Once you have decided to do them regularly, preferably daily and at the same time, it becomes much easier not to give in to today’s excuse. Eventually this will change. The resistance will subside. When the discipline is well established, it will no longer be the discipline but rather the desire that drives you. You will look forward to this half hour with yourself, quietly breathing, thoughts that come and go and the calm that descends.

Therapeutic Use

When you use breathing techniques daily, you will experience that it is possible to change thoughts, feelings and states. The breathing techniques can also be used therapeutically to change more profound tensions and conditions, such as headaches, stress, minor depression, and lack of zest for life. When I was training to be a yoga teacher, I lived in an ashram—a spiritual workshop—for four years under the guidance of Swami Janakananda. Among other things, we did Alternate Breathing—Nadi Shodana—every afternoon (p. 50). I had had problems with recurrent headaches since early adolescence. The severity of the headaches gradually decreased, and when I got to the third step in Alternate Breathing, I experienced that I could get rid of the headache during the actual practice of the technique. Each time I held my breath effortlessly, the headache vanished into thin air. When I breathed in and out, it came back, but a little weaker, and after five rounds with Alternate Breathing, it was gone! In the chapter on ‘Awakening the Sushumna’ (p. 46), there is more information about prana and nadi—the life force and energy flows. Through regular use of Alternate Breathing, you cleanse the body’s energy flows and thus the energy body (Pranamaya Kosha) and get a solid foundation for the further work of awakening the chakras and Kundalini.

23

Pranayama – Yoga Breath

The Wave Breath and Alternate Breathing The diaphragm has the function of pulling the lower part of the lungs down to create a negative pressure in the airways. This negative pressure draws air down into the lungs, where the blood gets rid of carbon dioxide and absorbs oxygen. Under stress, the diaphragm can harden and the natural breathing function is disturbed. Stress-related breathing is restricted to

the chest and becomes shorter and faster. The Wave Breath is a breathing technique that makes the diaphragm more elastic so that the stomach’s function as a breathing pump is re-established. It also has a relaxing effect on both body and mind. Alternate Breathing Step 1 lays the foundation for the work with the chakras.

The Wave Breath Lie on your back with straight, slightly separated legs. The arms lie on the ground slightly out from the body. The head rests on the back of the head and the eyes are closed. This should be at least three hours after a large meal. Variation 1: Inhale so that the abdomen expands like a balloon. Hold the breath and push this balloon upward so that your chest expands all the way up towards your shoulders. Press the balloon down in the direction of the abdomen so the abdomen expands. Continue the wave movement up and down as long as you can hold the breath, and do the movement at a steady and not too fast pace. Alternate between examining how far down and how far up you can get the movement. This is not primarily a movement of the back, although the back naturally follows. When you can no longer hold the breath, exhale and relax. After a short break, repeat 2–3 times. Variation 2: Inhale normally first and then exhale almost completely. Hold the breath out and make the same wave

motion all the way down and all the way up. When you can no longer hold the breath out, then breathe in and relax. After a short break, repeat 2–3 more times. Variation 3: Combine variations 1 and 2. Take a deep breath, hold the breath and wave up and down. When you can no longer hold the breath in, exhale, hold the breath out and wave up and down. When you can no longer hold the breath out, breathe in and relax. After a short pause, repeat twice more. Do Shavasana for 3–5 minutes after the Wave Breath. The Wave Breath causes the energy to flow between the lower and upper parts of the body. According to Wilhelm Reich (psychoanalyst and body therapist), this strengthens the function of the orgasm in the body. The exercise is beneficial to do before going to bed if you have a few too many thoughts swirling around your Video with head. You sink down instruktions into the body and fall in The Wave asleep more easily. Breath

24

Pranayama – Yoga Breath

Audio file: 5. Nadi Shodhana SPOTIFY

Nadi Shodhana Pranayama

Alternate Breathing – Step 1 Sit in a position where your back is straight but relaxed. Sit preferably in a meditation pose or possibly on a chair. The eyes are closed. Place the index and middle fingers of the right hand on the forehead at the eyebrow center. Thumb and ring finger are used to open and close the nostrils by holding the fingers against the side of the nose. Start by closing the right nostril with your thumb and breathe slowly, deeply and quietly through the left nostril. When you have inhaled completely, close your left nostril, open your right and exhale slowly and silently. Then inhale completely through the right, close the right again, open the left and exhale completely. This is one round.

Start with five minutes. Increase regularly by one minute until you are up to 25 minutes. When you can do it effortlessly and relaxed, move on to the next step (p. 50). Or start by doing 5 consecutive rounds and gradually increase the number to 10, 15, 20, up to 25 rounds. Finish by sitting completely still for 4–5 minutes and practicing body awareness (p. 20). The key to mastering Alternate Breathing is to breathe effortlessly and not push yourself. If the breath is not completely quiet at first, it does not matter. You have enough time.

25

Pranayama – Yoga Breath

Yoga Program Initial relaxation: 1. Dead Still – 10 minutes – the whole body – completely still. (p. 18) Physical yoga: Pre-meditation poses: 2. The Feet (p. 13) 3. The Butterfly (p. 13) 4. Half Butterfly (p. 14) 5. Cradle (p. 14) 6. The Lotus Seed (p. 15)

All meditation poses with Jnana Mudra (p. 18). Examine how well you do them ... 7. The Diamond Pose (p. 16) 8. The Easy Pose (p. 17) 9. Half Lotus Pose (p. 17) 10. Lotus Pose (p. 17) 11. The Perfect Pose (p. 18)

Breathing techniques: 12. The Wave Breath, variation 1 – 3 rounds (p. 24) 13. Alternate Breathing – step 1 – 5 minutes (p. 25) Relaxation: 14. Relaxation – 10 minutes (p. 19) Meditation: 15. Body Awareness 15 minutes (p. 20) or Breath Awareness 20 minutes (p. 20)

26

Localization of the Chakras

Chapter 4 27

Localization of the Chakras

How to Concentrate on the Chakras? The chakras are located in the spine or just below or above the spine. It is important to remember that the chakras are centers of consciousness and energy, not physical points in the body. It is difficult to concentrate directly on most of the chakras. On the other hand, you can focus on a larger contact area in front of the body (kshetram) for each chakra to help bring energy and attention to the chakra.

Location of the chakras and the corresponding contact areas:

Mooladhara (men): Feel the perineum between the scrotum and the rectum. Focus your attention on the prostate. Mooladhara (women): Feel the vaginal opening. Move the attention upward in the direction of the cervix and the G-spot. Swadisthana: Concentrate on the pubic bone and let the attention sink backward towards the lower part of the spine at the coccyx. Manipura: Experience the navel area, and from there let your attention sink backward towards a point in the spine just behind the navel. Anahata: Experience the lower part of the chest where the lower ribs are joined to the sternum. Let the attention sink backward to a point in the spine behind the heart. Vishuddhi: Experience an area on the front of the throat, and let the attention sink backward to a point in the spine in the middle of the throat. Agya: Experience the forehead area between the eyebrows (Bhrumadya). From there, let the attention sink backward towards the center of the head (at the pineal gland).

Bindu: The Bindu Visarga (p. 130) is not really a chakra, but an energy point located at the top of the back of the head, in the transition between the back of the head and the top of the head. Bindu does not have a contact area, as it can be contacted directly. Sahasrara: The top of the head and upward. It is not a point like the other chakras, but encompasses the entire top of the head and upward.

28

Localization of the Chakras

Chakra in Yoga Poses In the beginning, you train body awareness by feeling how a pose or movement is experienced and affects the body. You feel the body from within the pose. Eventually you also become aware of the spontaneous breathing, and follow it while you still experience the whole body. The attention follows the breath. Once you have found peace in body and mind through body and breath awareness, the effects of a meditative pose can be amplified through awareness of the chakra that the pose stimulates. A good technique is to imagine that the spontaneous breath flows in through the anterior contact area to the chakra on inhalation and from the chakra and out through the contact area on exhalation.

You contact the chakras through many of the exercises in this book. You are not working with a very precise location here. It is what you feel in the area of a chakra that counts. You start by getting to know the chakras and their location in the work with Sun, I Greet You in the next chapter. Otherwise, you use this locating technique throughout the book where appropriate—both when working with physical poses, breathing techniques, energy attitudes, energy dams, relaxation and meditation. Note that a yoga pose can provide good contact with a chakra even without you necessarily concentrating on the chakra.

Example of chakra concentration in a yoga pose: When you lie in the Plough Pose (p. 96) and have found some peace in the pose through body and breath awareness, imagine that the breath flows in and out through the navel area to the chakra in the spine behind the navel.

29

Localization of the Chakras

Chakra Meditation 1. Chakra Meditation —The Inner Space

Sit comfortably in a meditation pose or on a chair with your back straight. Be prepared to sit still for about 20 minutes. It is also possible to lie on the back in Shavasana. Step 1: Listen to the Sounds Become aware of the surroundings. Be aware of the sounds and the silence surrounding you. Sounds close by, and sounds far away. Sounds right and left, front and back. Listen to all the sounds at the same time, in all directions, and the silence in which the sounds are occurring. Listen in all directions—at the same time. Continue until you feel that your body and mind have calmed down through listening—preferably for about five minutes. Step 2: Breath Awareness Now become aware of the spontaneous breath (p. 20). Follow the breath here and now. Continue for about five minutes. Step 3: Awareness and Breath in the Contact Areas of the Chakras At the same time as the spontaneous breath, experience the top of the head... At the same time as the breath, experience the forehead, temples, eyebrows, eyes, cheeks. Let the chin sink down a little and the cheeks sink inward towards the teeth. Experience the breath and the whole face. At the same time as breathing, first experience the throat area, then the chest, heart area and arms. Then experience the breath at the navel and abdomen, and finally at the genitals and rectum. Now become aware of the entire frontal part of the body, from the bottom of the body and up to the top of the head. The whole frontal part of your being ... Audio file: 6. The Inner Space SPOTIFY

Experience the front of the body from within, like a space in which you are inside. I am this space. I’m sitting here resting in myself. I am ...

2. Chakra Meditation

Sit in a good meditation pose or on a chair, with your back straight. Be prepared to sit still for about 25–30 minutes. Follow steps 1 and 2 in the previous meditation. Step 3: Breath and Chakra Visualization Spend about one minute at each of the chakras. Mooladhara Chakra: Imagine the spontaneous breath flowing back and forth between the contact area at the bottom of the body and the Mooladhara Chakra slightly up in the body. Swadisthana Chakra: Visualize the breath flowing back and forth between the pubic bone and the Swadisthana Chakra at the coccyx. Manipura Chakra: Imagine the breath flowing between the navel area and the Manipura Chakra in the spine behind the navel. Anahata Chakra: Visualize the breath flowing between the chest area at heart level and the Anahata Chakra at the back of the spine. Vishuddhi Chakra: Imagine the breath flowing back and forth between the area in front of the neck and the Vishuddhi Chakra behind. Agya Chakra: Visualize the breath flowing between the eyebrow center in the forehead and Agya Chakra in the middle of the head. Bindu Visarga: Experience the top of the back of your head along with the breath. Sahasrara Chakra: Experience the whole top of the head and upward together with the breath. Repeat from Sahasrara to Mooladhara. Now experience the entire surface of the body, the external shape of the body and the spontaneous breath at the same time. It is as if the whole body expands on inhalation and contracts on exhalation. It can be something you imagine, it can be something you sense that the breath does to the body, almost like something you experience in dreams. Or it can be a very clear and distinct physical sensation. Continue a few minutes. Audio file: It is as if the whole body is a 7. Chakra vibrating field of energy—a Meditation large chakra. The whole body SPOTIFY ... I am ...

30

Awakening the Spine

Body awareness is the key element when working with the physical poses of yoga. The psychic energy follows the attention. When you experience the body in a yoga pose, the pose itself will make you more aware of the areas in the body that are tense or relaxed. When you also choose to feel these areas from within, the energy is carried in as a lifegiving force to these ‘dead’ and mentally absent areas of the body.

Chapter 5 31

Awakening the Spine

Surya namaskara

Sun, I Greet You

Video with instruktions in Sun, I Greet You

A flexible and strong spine is a good foundation in everyday life and a good starting point in the work with the chakras. In this chapter you will learn Sun, I Greet You. Other poses and exercises for the back are covered in the next chapter. Sun, I Greet You is a sequence of two rounds of 12 yoga poses in a long, sliding movement or as a sequence where you stand still for a short while in each pose. The sequence is composed of forward and backward bending poses. In some of them you let go of the body, in others you actively stretch the body or train strength. First you get to know the different poses, and how they are connected in the process. When this becomes familiar, the focus switches to the breath. The breath follows every movement and the whole movement. When the body bends backward you breathe in, when it bends forward you exhale. You breathe through your nose all the time—not through your mouth.

in each pose. Experience the whole body in the pose. Feel how the pose affects the body: can I let go even more? Or can I stretch a little more? Do 1–3 rounds.

Variations of Sun, I Greet You

let your attention dwell on the contact area (kshetram, p. 28) of the chakra in the pose. Do 1–4 rounds. This is the first phase. The next phase is to let the consciousness sink inward into the body in a funnel-shaped movement towards the chakra. The third phase is concentration on the chakras directly in the spine, and the last phase is to let the attention move between the chakras in the spine in the movements between the poses.

3. Sun, I Greet You with Concentration: Let the breath follow the whole movement. When standing in a pose, hold the breath for as long as possible—relaxed and focused on your body. Do 2–4 rounds.

4. Sun, I Greet You as Fitness Training: The breath follows each movement throughout the movement. All 12 poses are performed as one long, sliding movement, where the end of one movement is immediately the beginning of the next. You do not know if it is the breath or the movement that drives the sequence forward. You do not stand still in any pose—you immediately move your body further into the next pose. However, every pose is still done as correctly as possible. There is also Surya Namaskara is a versatile sequence no break in the first greeting. There are no of poses with which you can train breaks at all. The breath is big and powerstrength, fitness, stretching, breathing and ful and partly noisy—and you only breathe concentration. Sun, I Greet You makes through the nose. Do 12–24 rounds. the spine more flexible, stimu­lates blood circulation, increases body awareness, and 5. Chakra Concentration can give a great start to the day. in Each Pose: Sun, I Greet You always ends with 3–5 Breathe normally through the sequence, minutes in Shavasana—Dead Still. and stand for 20–30 sec in each pose, and 1. Learning and Normal Use: Do not think about the breath, but learn the different poses. Stand a little in each pose and check that you are doing it correctly. Practise each pose as best you can. When you can remember all the poses, start using the breath together with the movements and complete 3–12 rounds of the sequence at a steady pace. One round is all 12 poses twice. First the right foot back at the beginning, and in the last part of the sequence the right foot forward. Then the left foot back first 6. Advanced Chakra and later the left foot forward. Concentration: Hold the breath in each pose 2. Sun, I Greet You with and concentrate on the chakra Body Awareness: of the pose. Do 1–4 rounds. Breathe normally. Stand for about 1 minute

Video with instruktions in Sun, I Greet You with chakra concentration

32

Awakening the Spine

33

Awakening the Spine

Pranamasana

1. Greeting

Stand with feet parallel, hip-width apart. The hands are placed together in front of the chest and the heart. Relax your shoulders, arms, stomach and buttocks. Your eyes are open when you are learning the sequence—later you keep them closed if desired. Chakra concentration: Let your attention rest on the contact area of the Anahata Chakra, the heart area just behind the hands. Breath and movement to the next pose: Inhale and at the same time gently stretch the parallel arms forward and upward. Hasta Utthanasana

2. Body Arch

The arms are stretched upward and slightly backward so that the whole body forms a continuous arch. Push the hips forward so that the pose also provides a stretch in the abdomen, hips and the front of the thighs. Also stretch your elbows, hands and fingers so that the stretch goes out through your fingers. The whole pose is a proper stretch upward and slightly backward. Do not bend your neck too much backward so that you get a kink in the neck— then you may risk fainting. The head and neck follow the direction of the arms. Chakra concentration: Let your attention rest on the contact area of the Vishuddhi Chakra, the area in front of the neck. Breath and movement to the next pose: Exhale, and at the same time move your arms and upper body slowly forward and down in a large, continuous movement.

Padahastasana

3. Hands by your Feet

Let your upper body hang heavy. Release the neck, head, arms and hands. Then you get a good stretch from the lower back and down without having to push the body down. Keep your legs straight so that they stretch at the back, without overstretching your knees. Chakra concentration: Let your attention rest on the contact area of the Swadisthana Chakra, the area around the pubic bone. You can also focus on the lower part of the spine just above the coccyx. Breath and movement to the next pose: Inhale, while placing your fingertips next to your toes, and move your right foot far back so that your right knee rests on the floor at a distance from the front foot that makes the left lower leg stand vertically. Lift your upper body and head up and slightly backward, and press your hips down towards the floor.

Ashwa Sanchalanasana

4. The Equestrian Pose

Hold the knee and tip of the toe on the floor and push the hips down, the chest forward, and the head up and slightly backward. Chakra concentration: Open the eyes and gaze upward towards the center of the eye­brow, the contact area of the Agya Chakra. Breath and movement to the next pose: Exhale and at the same time move the left foot back to the right foot, pushing the buttocks upward so that the body is in a triangle.

34

Awakening the Spine

Parvatasana

5. The Mountain Pose

Let the heels sink down so that you get a good stretch on the back of the legs. The chest is pushed inward towards the knees, the head is between the arms. Both the soles of the feet and the hands have good contact with the ground—you stand like a mountain. Chakra concentration: Let your attention rest on the contact area of the Mooladhara Chakra throughout the pelvic floor. Breath and movement to the next pose: Hold the breath and lower your body to your knees, chest and chin at the same time. You do this by bending your arms while lowering your body slightly forward and down. The feet and hands stay where they are during the movement. If you do not get the movement in this way, then first get down on your knees, then onto your chest and chin.

7. Cobra Pose

Bhujangasana

You actively lift your body so that your neck and head are stretched upward—not backward. The neck and front of the body are stretched and you get a nice back bend. Relax your buttocks. Chakra concentration: Let your attention rest on the contact area of the Vishuddhi Chakra, the area in front of the throat. Breath and movement to the next pose: Exhale, and at the same time push your body up into the Mountain Pose.

Parvatasana

8. The Mountain Pose Ashtanga Namaskara

6. Greeting with 8 Parts

The body rests on the toes, knees, chest, hands and chin—8 parts. The hips are lifted up a little so that you get a slight sway in the lower back. Chakra concentration: Let the attention rest on the contact area of the Manipura Chakra, the area at the navel. Breath and movement to the next pose: Inhale, and at the same time stretch your arms so that you lift your upper body up from the ground.

Let the heels sink down so that you get a good stretch on the back of the legs. The chest is pushed inward towards the knees, the head is between the arms. Both the soles of the feet and the hands have good contact with the ground—you stand like a mountain. Chakra concentration: Let your attention rest on the contact area of the Mooladhara Chakra throughout the pelvic floor. Breath and movement: Inhale, and move your right foot forward between your hands, and place your left knee on the floor. Lift your upper body, but keep your hips down. The right lower leg is vertical and the fingertips are placed next to the feet.

35

Awakening the Spine

Hasta Utthanasana

11. Body Arch

The arms are stretched upward and the upper body slightly backward so that the pose also gives a stretch in the abdomen, hips and the front of the thighs. Be sure to tilt the pelvis backward and the pubic bone forward so that you avoid swaying in the lower back. Also stretch your elbows, hands and fingers so that the stretch goes out through your fingers.

Ashwa Sanchalanasana

9. The Equestrian Pose

Hold the left knee and the tips of the toes on the floor, and push the hips down, chest forward, and head up and slightly backward. Chakra concentration: Open the eyes and gaze upward towards the center of the eyebrow, the contact area of the Agya Chakra. Breath and movement to the next pose: Exhale, and at the same time move your left foot forward next to your right foot, stretch your legs and let your upper body and head hang heavily.

Chakra concentration: Let your attention rest on the contact area of the Vishuddhi Chakra, the area in front of the throat. Breath and movement to the next pose: Exhale relaxed, placing your palms facing each other in front of your heart. Pranamasana

12. Greeting

Padahastasana

Relax your shoulders, abdomen, arms, hands and buttocks. Close your eyes.

10. Hands by your Feet

Release the neck, head, arms and hands. Keep your legs straight so that the backs of the legs are stretched.

Chakra concentration: Let your attention rest on the contact area of the Anahata Chakra, the heart area just behind the hands.

Repeat the sequence

Chakra concentration: Let your attention rest on the contact area of the Swadisthana Chakra, the area around the pubic bone or the lower back. Breath and movement to the next pose: Inhale, first lifting the arms and then the upper body upward in a large movement until the whole body, arms and hands are stretched up and slightly backward.

Repeat the entire process with the left foot back at the beginning and the left foot forward later in the sequence. You have then done one round. Repeat 3–24 rounds. Shavasana.

Finish with 3–5 minutes in

36

Awakening the Spine

Other Back Exercises and Poses With its many different variations Sun, I Greet You is a nice exercise to do daily. However, it lacks rotation and lateral stretch of the back. Here is a program of poses that provide other types of stretching and twisting of the back.

Variation 1: Instead of placing one palm on the floor directly in front of your body, twist your upper body a little more and grasp the ankle or calf on the opposite foot when doing the exercise. Repeat 3–6 times. Variation 2: Make both exercises more dynamic with faster breathing and movements, and without holding the breath in each pose.

Triangle Pose

Trikonasana

Stand with feet well apart and arms down alongside the body. Inhale slowly, lifting your arms out to the side horizontally. Hold the breath and pose for a few seconds. On exhalation, move your upper body forward and place one palm on the ground directly in front of your body. Stretch the other arm directly upward. Look up at the upper hand. Keep your legs straight and hold the breath for a few se­ conds. On inhalation, stand up with both arms horizontal out to the side. Hold the breath for a few seconds. On exhalation, lower your arms down alongside your body. Relax your body and breath for a few seconds. Repeat to the opposite side. This is one round. Repeat 3–6 times.

Swaying Palm

Tiryaka Tadasana

Stand with legs spread wide. Interlock your fingers in front of your body. Stretch your arms and hands up over your head, while turning your palms up. Imagine that you are standing with the whole back of your body against a wall, and stretch your whole body from side to side. The movement from side to side can be done either with the hips stationary or so that the hips are pushed to the opposite side. Six stretches to each side—breathe normally.

37

Awakening the Spine

Triangle Pose

Kati Chakrasana

Standing Spinal Twist Pose

Stand with feet well apart and parallel. The arms hang down alongside the body. Turn the upper body from side to side so that the arms are thrown loosely out from the body and slapped towards it. Start slowly and increase the pace. One hand will strike the chest or shoulder in front, while the other will strike the lower back or hips behind. The arms swing with the rotation of the body, you do not actually swing the arms. Repeat 8–16 times for each side.

Trikonasana

Stand with the feet further apart and arms down alongside the body. Inhale moving the hands behind the back and grasping one wrist. On exhalation, bend your upper body forward, and move your head down toward one knee. Bend the knee slightly so that the forehead makes contact with the knee. On inhalation stand up, and on exhalation lower your arms down alongside the body. Repeat to the opposite side. This is one round. Do 3–6 rounds. Variation: Do the same, but now keep both legs straight when bending your head towards the knee. Hold the stretch and breath for about three seconds. Do not make head-to-knee movements, just hold the pose. 3–6 rounds. Kandharasana

Shoulder Pose

The Shoulder Pose is the counter pose to the previous triangle poses. Lie on your back, bend your legs, and put your heels on the floor just behind your buttocks.

38

Awakening the Spine

The knees and feet are slightly apart. If you can reach the ankles, grab around them, or let your arms lie alongside your body. Gently inhale, pushing your abdomen and stomach as high as possible. On exhalation, roll down on your back—if you can, first the shoulder blades in the floor, then the middle back and finally the hips and buttocks. Repeat 8–10 times. Afterwards lay in Shavasana and allow the body to calm down. Variation 1: Same as above, but breathe and move at a faster pace, more dynamically and powerfully, without stopping. Variation 2: On inhalation, push your body up and hold the pose for as long as you can hold the breath. Roll out of the pose on a calm exhale. Repeat 3–6 times. For a more powerful effect, pinch the entire pelvic floor together and pull up, while holding the breath. Afterwards, lie in Shavasana and calm down. Variation 3: On exhalation, push your body up and hold the pose for at least a minute—or longer if you can—while breathing normally. This builds strength, and is good for women with menstrual cramps. Do it once this way. Variation 4: When you are in the pose, interlock your fingers behind your back and push the shoulder blades towards each other so that your arms form a rectangle along the ground. Push upward.

Dead Still

Shavasana

After the Shoulder Pose, lie completely still in Shavasana for 3–5 minutes allowing your body and mind to calm down.

Cross Pose

Hasta Utthanasana

Stand with straight, slightly spread legs. Cross your wrists in front of your body, your arms straight. Inhale as you lift your arms forward and up over your head. While exhaling calmly, push your shoulders back and stretch your arms outward in a V-shape so that your chest fully expands. Hold the breath and stretch for a few seconds. On inhalation, cross your wrists over your head—still as far back as possible—and on exhalation, lower your crossed wrists down in front of your body. Do five rounds.

39

Awakening the Spine

Right Angle Pose

Samakonasana

Stand with feet parallel, slightly apart and arms down alongside the body. Inhaling, lift your parallel arms forwards and upwards. Relax your hands so that they hang forward. Look straight ahead. On exhalation, bend your upper body and arms down to horizontal. Hold the breath for a few seconds and work with your shoulders to keep your arms horizontal. Press the chest down but do not bend the back; possibly bend the knees a little. Let your hands hang loose from the wrists. Look down. Inhaling, stand up, raising your arms above your head with your hands loose at the wrists. On exhalation, lower your arms down alongside your body. Do five rounds. Ardha Uttanasana

Four-legged Pose

Stand with legs slightly apart and arms down alongside the body. On inhalation, lift the parallel arms forward and straight up. Bend your wrists so that your palms are facing up. On exhalation, bend your body forward and place your palms on the floor. If it is difficult, move your feet further apart, or place your hands further away from your feet. Hold the breath, sway your back, and look ahead. Stand up on inhalation and stretch your arms straight up with your palms facing up. Lower your arms down alongside your body on exhalation. Relax the hands. Do five rounds.

Variation: Bend your back up and down, letting your head follow, while standing with your hands on the floor.

Double Angle

Dwi Konasana

Stand with parallel feet slightly apart and arms down along the body. On inhalation, interlock your fingers behind your back. On exhalation, bend forward, with your head down toward your knees. On inhalation, lift your clasped hands up and forward over your head, or as far as you can. Bend 90° in the wrists so that the arms, hands and the line between the shoulders form a rectangle. You will feel the shoulder blades being pressed closer together. If the arms are not hanging over the head, feel free to push forward a little. Hold the breath and the pose. On exhalation, lower your hands to your back. Stand up on inhalation, and relax the arms on exhalation. Repeat five times.

40

Awakening the Spine

Shakti Bandha

Loosening the Knots

Sit in the Diamond Pose with your knees slightly apart and your hands on the knees. Inhale deeply, hold the breath, and interlock your fingers behind your back with flat hands so that your arms, hands, and shoulder blades form a rectangular frame. On exhalation, bend forward and place your forehead on the floor in front of or between your knees. On inhalation, lift your arms and hands up vertically, and swing your arms from side to side like a windshield wiper. Keep your head and buttocks completely still. When you swing your arms, your shoulders will alternately go down in front of one and the other knee. When you can no longer hold the breath, lower your arms down to your back on exhalation. Sit up on inhalation, and place your hands on your knees on exhalation. Sit completely still with your eyes closed and experience the after-effects, a stream of calm and energy. When the body has calmed down completely, repeat the exercise 3–7 times.

The Camel

hang loose. Do not sway your back, but tilt your pelvis backward so that you get a long arch in the backward bend. Breathe normally, and stand in the pose for thirty seconds to one minute. Then come up from the pose and sit straight down in the Diamond Pose with your hands on your knees. Experience the whole body. Variation 2: Do the exercise in the same way, but let your right hand rest on your right heel, and stretch your left arm up and backward. Be careful not to strain the neck too much. Repeat the pose to the other side. The feet can either stand vertically and support the toes, or they can rest with the ankle against the ground.

Ushtrasana

– is the counter pose of the previous poses. Variation 1: Sit in the Diamond Pose. Inhale deeply, come up on your knees, and place your hands at your waist so that your thumbs are pointing forward and the other four fingers are backward. Let the upper body sink backward on exhalation, keep the thighs vertical and push the abdomen forward. Let your head

Variation 3: Instead of stretching an arm up past your head, have both hands on your heels. The Camel stretches the gastrointestinal tract. The abdomen is supplied with energy, and the back and chest get a proper stretch.

41

Awakening the Spine

Shava udarakarshanasana

The Universal Pose

Lie on your back. Bend the left leg and place the left foot on the right knee. Turn the body so that the left knee goes down towards or all the way down to the ground on the right side. You are now on the right side of your hip. Place your right hand on your left knee. Turn your upper body to the left, and stretch your left arm up past your head and slightly at an angle to the side. Allow the left arm to hang where it stretches the most on the front of the shoulder and the chest. Turn your head slowly so you are looking towards your

The Hare

Shashankasana

Sit in the Diamond pose with your hands on your knees. Inhale and grasp one wrist behind your back. Bend forward on exhalation, and let your forehead rest against the floor. Breathe normally and let your body calm down. Experience the navel area, it is warm and soft—like warm beeswax that slowly melts and melts. Stay laying down for 3–15 minutes. Sit up on inhalation and place your hands on your knees on exhalation. Sit still, experience the whole body from inside for at least three minutes.

left arm. Close your eyes. On each exhalation, let go of your left arm. It is like it becomes heavier and heavier and sinks towards the floor. Examine: where is the stretch or pain, what is its extent, does it have a center? After 1–3 minutes, roll over on your back and relax. Repeat on the opposite side. The Universal Pose is a fantastic pose that rotates the entire back and gives a great stretch over the chest and out into the arm. If it tingles in your fingers, it is not dangerous ...

released from the program and turns it into a holistic effect for body and mind. The pose itself has a calming effect on stress, anger, anxiety and depression, and can remove headaches or pain related to the intestinal system and abdomen, such as menstrual pain. Variation 1: Let your arms rest on the floor next to your legs. Relax your shoulders. Variation 2: Stretch your arms up past your head and let them rest fully against the ground.

The Hare is a good exercise with which to end a yoga program. It gathers the energy

42

Awakening the Spine

Yoga Programs Yoga Program 1 Initial Relaxation: 1. Dead Still – 5 minutes (p. 18) Physical Yoga: 2. Sun, I Greet You – 3 rounds (p. 32) 3. Dead Still – 3 minutes (p. 18) 4. Triangle Pose (p. 37) 5. Swaying Palm (p. 37) 6. Standing Spinal Twist Pose (p. 38) 7. Triangle Pose (p. 37) 8. Shoulder Pose (p. 38) 9. Dead Still – 3 minutes (p. 18) 10. The Universal Pose (p. 42) 11. The Hare (p. 42)

Breathing Techniques: 12. The Wave Breath variation 1 – 3 rounds (p. 24) 13. Alternate Breathing – step 1 – 7 minutes (p. 25) Relaxation: 14. Relaxation – 10 minutes (p. 19) Meditation: 15. Chakra Meditation – The Inner Space (p. 30) Also work with program 2 on the next page.

43

Awakening the Spine

Yoga Program 2 Initial Relaxation: 1. Dead Still – 5 minutes (p. 18) Physical Yoga: 2. Sun, I Greet You – 3 rounds with chakra concentration (p. 32) 3. Dead still – 3 minutes (p. 18) 4. Cross Pose (p. 39) 5. Right Angle Pose (p. 40) 6. Four-legged Pose (p. 40) 7. Double Angle (p. 40) 8. Loosening the Knots (p. 41) 9. The Camel (p. 41) 10. The Universal Pose (p. 42) 11. The Hare (p. 42)

Breathing Techniques: 12. The Wave Breath variation 1 – 3 rounds (p. 24) The Wave Breath variation 2 – 3 rounds (p. 24) 13. Alternate Breathing – step 1 – 9 minutes (p. 25) Relaxation: 14. Relaxation – 10 minutes (p. 19) Meditation: 15. Chakra Meditation (p. 30)

44

Awakening the Sushumna

Chapter 6 45

Awakening the Sushumna

Purifying the Nadis

Awakening the Sushumna Awakening the Sushumna

The psychic energy—prana—is the link between the body, the mind, the emotions, and the consciousness. See more about this under pranayama (p. 22). This energy is expressed in the body and mind in the form of emotions, thoughts, states, moods, temperature, and more. The energy is distributed throughout the body through a network of energy flows called nadis. The chakras are connected and are charged with energy through the nadis.

Ida, Pingala and Sushumna

The three most important nadis are called Ida, Pingala and Sushumna. Ida is the cold, mental energy, symbolized by the moon. Pingala is the warm, physical energy, symbolized by the sun. Sushumna actually means ‘the direct way home’ and is the central energy flow in the spine that occurs when Ida and Pingala are in balance. The activity in Ida and Pingala is connected on a sliding scale so that when the activity in one increases, it decreases in the other. In all people, the dominance between them alternates, normally with a certain time interval. Ida expresses that there is activity related to special functions in the left hemisphere, such as analytical, linear thinking, language, concepts, and social interaction. Activities that are specifically related to the right hemisphere, such as holistic experience, phy­sical expression, eating, intuition, and

creativity are related to Pingala. The qualities of Ida and Pingala cannot be directly transferred from the specialties of the left and right hemispheres of the brain. One can find similarities in the same way as one finds similarities between Ida and Pingala and the parasympa­ thetic and sympathetic part of the autonomic nervous system. There are similarities, but they are not identical. Activity in Ida and Pingala can be directly observed and affected through breathing. The two nostrils are alternately most open— for about 1 hour and 20 minutes each—where dominant flow in the left nostril (left nostril is most open) is a sign of dominant activity in Ida, and dominant flow in the right nostril is a sign of dominant activity in Pingala. In this context, it is interesting to note that the olfactory nerves from the nose are the only ones that do not cross to the opposite half of the brain. The two energy currents originate in the lower chakra, Mooladhara, and wind from there in a spiral shape up through the spine to the Agya Chakra in the middle of the head. On the way up, they cross each other at each chakra. Where Ida and Pingala refer to different aspects, Sushumna has to do with the whole. Sushumna runs directly between Mooladhara and Agya Chakra and is only active when there is complete balance between Ida and Pingala. Then the power or energy of Ida and Pingala is absorbed in Sushumna and is called Kundalini. When that power rises, it will awaken dormant

46

Awakening the Sushumna

parts of the brain and increase the intensity of consciousness and provide deep insight into oneself. Awakening of the chakras and Kundalini is conditioned by the fact that the energy flows are ‘purified’ and that there is a balance between Ida and Pingala—between body and mind, intellect and intuition.

Attention ... also in everyday life

For such a cleansing and balancing, it is not enough just to do a certain number of techniques and then believe that the rest happens by itself. There are many exercises and methods in the yoga tradition that are designed to provide greater insight and knowledge, but it is also absolutely necessary to be ‘awake’ and attentive in everyday life when you are not working with the techniques. Yoga exercises are exercises—for what? For a richer everyday life. The psychic energy is in everything you experience. How you experience it depends on your whole personality— your background, ideas, desires and problems. It is easy to be unaware of the identification with energy when it is expressed, for example, as sadness, anger or lust, and to believe that these feelings have only external causes. Realizing that such feelings are also expressions of fundamental forces in yourself—and not just external causes—is the beginning of greater insight and balance in yourself and is absolutely necessary for awakening the chakras. When you discover a condition or feeling in your body, tantric yoga suggests the following process: accept it ... do not react

... be with it here and now. Little by little, the connections become clearer—states, thoughts and feelings are energy and can be experienced as such. They thus become states at the chakras—something bodily, such as a tingling, swirling sensation.

Techniques for Cleansing the Nadis and Awakening the Sushumna

Intestinal Cleansing is not only a physical cleansing process, but also a good way to cleanse the body’s energy streams. Intestinal Cleansing is called Shankprakshalana in Sanskrit or Varisara Dhauti and is part of Shatkarma, the cleansing processes of yoga. In Shatkarma, one works directly to bring balance between the cold (lunar) and the warm (solar) energies, between body and mind, between the sympathetic and the parasympathetic nervous system. ‘Shatkarma’ means ‘six actions’, and in practice consists of a series of cleansing processes: • Shankprakshalana – Intestinal Cleansing • Neti – Nose Cleansing • Tratak – Purification of the eye area—also used as a concentration technique • Agnisara – Kindling the Fire • Nauli – Rotation of the Abdominal Muscles • Kapalabhati – Cleansing of the Frontal Part of the Brain For awakening of the Sushumna, Nadi Shodhana (washing of the nadis) is recommended—Alternate Breathing. The following is firstly a review of Intestinal Cleansing and then Alternate Breathing.

47

Awakening the Sushumna

Intestinal Cleansing Intestinal Cleansing (Shankprakshalana) is a process in which you cleanse the entire intestinal tract with physiological saline. Shankprakshalana is an internal ‘house cleaning’ to cleanse, dissolve tension, and give the internal organs much needed rest. The process clearly provides increased energy, increased mental clarity, and a greater sensitivity to energy. After the Intestinal Cleansing, follow a vegetarian diet for 40 days. This continues the cleansing, excretes waste products, and balances the body’s acid and base balance. Shankprakshalana is not just a process that physically cleanses the system. It also relaxes the intestinal system. There is a close connection between the intestinal system, the nervous system, and the nadis. When the intestinal system is relaxed, it will simultaneously relax and balance the nervous system and the nadis. The Shankprakshalana diet stabilizes this new balance throughout the system. Shankprakshalana makes the body sensitive. You will experience more clearly how food affects you, and you can eat more based on the feeling of what you need instead of eating based on habits.

Course in Intestinal Cleansing

It is not recommended to do Shankprakshalana without guidance the first few times. The following review is not intended as a do-it-yourself guide, but as information about the process and diet.

The Process

The day before Shankprakshalana you fast from midday. So, no supper, but preferably fruit (not banana) and berries. You can drink what you want, apart from milk, alcohol or sugary drinks.

Exercise 1: Stand with legs spread. Interlock your fingers, and stretch your arms up over your head with your palms up. Move eight times from side to side without twisting the body (p. 37).

• Shankprakshalana begins the next morning on an empty stomach. • You drink two glasses of physiological saline* that is as hot as you can drink. • Then do four precise yoga exercises that open up ‘gates’ in the intestinal system so that the water flows through more easily. Then two new glasses and a round of exercises. • When you need to, go to the toilet. Then continue with: two glasses of salt water four exercises go to the toilet. • Continue this until the water expelled is clear—usually after 10–12 rounds. • Then drink a liter of lukewarm physiological saline and vomit it. It is gastric

* Physiological saline is the dissolution of 0.9% salt in water. This salt concentration means that the water is not absorbed into the blood and excreted through the urine, but passes through the intestine.

48

Awakening the Sushumna

Exercise 2: Stand with legs spread and let your arms swing loosely eight times to both sides (p. 38). Exercise 3: Lay on your stomach with legs spread apart and with straight arms lift your upper body. Turm alternately to the right and left, looking over the shoulder down to the foot on the opposite side. Eight times to each side.

lavage and cleanses both the stomach and removes mucus in the esophagus. • Finally, cleanse your nose (p. 60). • Now your whole body has been given an inner shower and you rest for 45–60 minutes. • A special meal. (Porridge of rice and red lentils with ghee, clarified butter). • Take it easy for the rest of the day. Normal activities, but no major effort. • Do not drink cold water on the same day as Shankprakshalana, but preferably hot. • 10-day restrictive diet plan and 30day light diet plan. During Shankprakshalana, it is normal to go through fluctuating moods, from elation and inspiration to inertia and low energy. It is therefore best to do Shankprakshalana in a group. The diet plan for 10 days can also offer fluctuating moods and ‘excretion crises’. The diet plan can be extended to several months for a deeper effect, but this should be done in consultation with a teacher.

Exercise 4: Squat with your hands on your knees. Move the left knee to the right foot, press the right knee against the abdomen and look over the right shoulder. Then turn to the other side. Eight times to each side.

• Shankprakshalana should not be repeated more than twice a year. • People with untreated high blood pressure, chronic constipation, kidney or other health problems should not do Shankprakshalana without consulting their doctor in advance.

The Diet

The diet after Shankprakshalana consists of vegetables, cereals, beans and lentils. With a little ingenuity in the food path, this does not have to be boring, there are plenty of opportunities for varied and interesting food. You can eat however much you like at every meal. It does not have to be an ascetic affair, but rather a challenge to try something new. What to avoid in the first 10 days: Meat, fish, eggs, onions, dairy products, fried and raw vegetables. All stimulants: coffee, tea, alcohol, tobacco, sugar and sweet products (such as honey, soda, chocolate and fruit), and strong spices. For the next 30 days avoid: Meat, fish, and eggs.

49

Awakening the Sushumna

Nadi Shodhana Pranayama

Nadi means ‘energy flow’, and Shodana ‘to purify’. In the first stage of Nadi Shodhana, the energy flows of Ida and Pingala are purified and balanced. In the next steps, the central energy flow, Sushumna, is awakened. To gain the most benefit, do the exercise regularly for an extended period of time. Optimally, do Nadi Shodhana every day at the same time for at least three months. After the exercise, sit for a while with your eyes closed and experience the aftereffects of calm and silence. Nadi Shodhana, step 1: Sit in a pose where your back is straight but relaxed. Sit either in a meditation pose or on a chair. The eyes are closed. Place the index and middle fingers of the right hand gently at the eyebrow center. Thumb and ring finger are used to open and close the nostrils by pressing the side of the nose. Start by closing the right nostril with your thumb, and breathe in through the left nostril slowly, deeply and silently. When you have fully inhaled, close your left nostril, open your right, and breathe out slowly and silently. Then, inhale completely through the right, close the right again, open the left, and exhale completely. This makes up one round. Start with five minutes. Increase regularly by one minute until you are up to 25 minutes. Or: Start by doing 5 consecutive rounds, and gradually increase the number to 10, 15—up to 25 rounds. When you can do it quite slowly and completely effortlessly, move on to the next step.

Nadi Shodhana, step 2: Performed as step 1, but in addition to breathing alternately, slowly, deeply and silently, hold the breath effortlessly after each inhalation for as long as you can, by closing both nostrils with your thumb and forefinger. Relax your stomach as you hold the breath. It is as if you are holding the breath with your whole body relaxed, or as if you are allowing the breath to pause—you are not holding it. In this step, you do a maximum of 5 consecutive rounds. Proceed to step 3 after a few months (or years) of regular exercise. Nadi Shodhana, step 3: Performed as step 2, but at the same time as you breathe and hold the breath, you count a slow second rhythm in your mind. The ratios are: 1 on inhalation, 4 on holding breath, 2 on exhalation. In practice, you can start by breathing in slowly at 6, hold the breath at 24 and exhale at 12. Make 5 consecutive rounds. If you do not get a relaxed counting rhythm of 6:24:12, continue with step 2 until you are ready for step 3. Eventually, the count can be increased to, for example, 8:32:16, 12:48:24, 16:64:32, 20:80:40. Do the exercise effortlessly all the time, experience the whole body during the exercise, and let thoughts, feelings and states come and go: I am a witness to this ...

Nadi Shodhana and Awakening the Sushumna

When you breathe in and out through the left nostril, you will influence, purify and become aware of Ida nadi and activate the left hemisphere. When you breathe in and out through the right nostril, the Pingala nadi and the right hemisphere are activated. When you hold the breath, it will awaken and activate the Sushumna nadi, the communication between the two halves of the brain and the whole.

50

Awakening the Sushumna

Suggestions for Progress Optimal practice is four times a day. Realistic practice for most people is once a day, for example every day after work or study. Do Nadi Shodhana as slowly and quietly as possible, but do not overdo it so that it creates such a strong reaction that the practice becomes ‘impossible’ or unpleasant. In that case, choose a lighter level so you can stay calm. 1. Basic Nadi Shodhana. Inhale silently and slowly through the left nostril and out through the right, in through the right and out through the left. Start with five minutes. Increase regularly by 1 minute until you are up to 25 minutes.

Or 5–10 rounds for two weeks 13–15 rounds for two weeks 20 rounds for two weeks 25 rounds for two weeks

This is an effective practice to dissolve and let go of restlessness and find more peace and concentration.

2. Nadi Shodhana with inner Kumbhaka (i.e. holding the breath in). One round is in through the left nostril, hold the breath, exhale through your right, in through your right, hold the breath and out through your left. Gradually hold your breath longer and longer. Do just 5 rounds, and develop the practice by increasing the length of time you hold the breath. 3. Nadi Shodhana with both inner and outer Kumbhaka (holding your breath both inside and out). This is a variant that we do not practice or teach. 4. Nadi Shodhana with counting. You count the second rhythm with the ratio 1:4:2. Example: Inhale through the left nostril while counting to 6 hold the breath in while counting to 24 breathe out through the right while counting to 12 breath in through the right while counting to 6 hold the breath in and count to 24 exhale through the left while counting to 12 This is one round. Do 5 rounds. Once you master the level you are at, you can move on to the next level. If you do not achieve a relaxed counting rhythm of 6:24:12, continue with step 2 until you are ready for step 4.

Level:

Inhale while counting to:

Hold the breath while counting to:

Exhale while counting to:

Easy

6

24

12

8

32

16

10

40

20

12

48

24

16

64

32

20

80

40

Advanced Super Advanced

51

Awakening the Sushumna

Suggestions for Short Yoga Programs The numbers before the exercises refer to the pictures below Short Program 1: 2. Sun, I Greet You – 6 rounds with breath (p. 32) 1. Dead Still – 3 min (p. 18) 9. The Universal Pose (p. 42) 10. The Hare (p. 42) 12. Alternate Breathing – step 1 – 5–10 min (p. 50) 13. Body Awareness – 10 min (p. 20) Short Program 2: 1. Dead Still – 3 min (p. 18) 11. The Wave Breath variation 1 – 3 rounds (p. 24) 12. Alternate Breathing – step 1 – 5–10 min (p. 50) 13. Body Awareness – 10 min (p. 20) Short Program 3: 2. Sun, I Greet You – 3 rounds (p. 32) 1. Dead Still – 3 min (p. 18) 9. The Universal Pose (p. 42) 11. The Wave Breath variation 1 – 3 rounds (p. 24) 12. Alternate Breathing – step 1 – 5–10 min (p. 50) 13. Body Awareness – 5 min (p. 20) Short Program 4: 2. Sun, I Greet You – 2 rounds variation 3, 2 rounds variation 5, 2 rounds variation 4 (p. 32) 1. Dead Still – 3 min (p. 18) 12. Alternate Breathing – step 1 – 5–10 min (p. 50) 1. Relaxation – 10–15 min (p. 19)

Short Program 5: 11. Dead Still – 3 min (p. 18) 7. Loosening the Knots – 7 x (p. 41) 8. The Camel, all variations (p. 41) 10. The Hare (p. 42) 12. Alternate Breathing – step 1 – 5–10 min (p. 50) 13. Body Awareness – 10 min (p. 20) Short Program 6: 2. Sun, I Greet You – 3 rounds variation 5 (p. 32) 1. Dead Still – 3 min (p. 18) 12. Alternate Breathing – step 1 – 5-10 min (p. 50) 14. Chakra Meditation – the Inner Space (p. 30) Short Program 7: 1. Dead Still – 3 min (p. 18) 4. Triangle Pose (p. 37) 5. Standing Spinal Twist Pose (p. 38) 6. Shoulder Pose (p. 38) 1. Dead Still – 3 min (p. 18) 12. Alternate Breathing – step 1 – 5-10 min (p. 50) 13. Breath Awareness 10 min (p. 20) Short Program 8: 3. The Lotus Seed – 3 min to each side (p. 15) 12. Alternate Breathing – step 1 – 5-10 min (p. 50) 13. Body Awareness – 5 min (p. 20)

52

Awakening the Chakras

Chapter 7 53

Awakening the Chakras

A Person in Natural Balance

About Chakras ... As previously mentioned, working with the chakras can be an entrance to understanding certain experiences. We all experience that we can be inspired, angry, lustful, in love, concentrated, insecure, nervous, sleepy, creative, and much more. When you become aware of thoughts, feelings and states, and experience them in relation to the body and the breath, you will gradually gain greater insight into these contexts and gradually see that it is the same energy that takes infinitely many forms and can be experienced throughout the body.

work or what she is doing, and accepts the society she lives in here and now.

Chakras are thus not something exclusive that only exists for people who have chosen to work with themselves. A human being can very well have a natural balance in the chakras without even knowing selfdevelopment techniques such as yoga and meditation.

will also be characterized by spontaneity and joy for life. There is joy in every movement, in every action.

Swadisthana Chakra in natural balance has primarily to do with spontaneity, joy, and desire. In most children, we see this directly in everything they do. In adults, it is most directly expressed in sexuality, including when sexuality expresses spontaneous pleasure with play, exploration, and openness. When there is too much or too little energy, sexuality can lose its core of desire and spontaneity. Instead, it can be overexposed so that it’s all about sex, but it has little to do with desire and pleasure. Balance in the Chakras Or, the desire dries up and there is no The chakras are active in all people, but most people are not aware of this. This me- special pleasure associated with the sexual ans that many people have chakras that are feelings. Sexuality becomes rather a habit in full activity—for example in the intuitive that is repeated on rare occasions. and skilled artist or researcher, in the sin- However, the Swadisthana Chakra is not cere religious person, in the loving grandjust about sexuality. With balance in this mother, or in the cashier in the grocery chakra, daily life, with work and leisure, store who is just happy, helpful and friendly. as most people have organized their lives,

Manipura Chakra affects the ability to carry out one’s plans and get things done. It also affects large parts of our emotional life, with natural emotions and An ordinary person in natural balance with conditions such as anger, anxiety, stress herself and her surroundings can, based and nervousness. When there is balance in on the seven most important chakras, be this chakra, one allows one’s feelings and described as follows: opinions to have a direct expression. You Mooladhara Chakra has to do with the say no when you mean no, and yes when fundamental forces and conditions in life. that’s what you mean. One accepts one’s feelings for better or worse. A person with a natural balance in the Mooladhara Chakra has self-confidence, When a feeling is delayed, distorted or but at the same time—and precisely displaced, the Manipura Chakra is out because of this—is responsive and open of balance. For example, the feeling is to other people and the environment delayed in its expression when you get around her. Such a person has an effortless angry at your boss, but you only express relationship with money, without being this when you get home to your family. The irresponsible or greedy—when the money feeling is distorted when one expresses is there, it’s okay, and when it’s not there, anger at society or taxes instead of at the it does not create great worries, but on the boss. The feeling is displaced when in this contrary inspires the necessary effort. She situation one becomes depressed and tired has a harmonious relationship with her and does not understand the reason why.

54

Awakening the Chakras

When the Anahata Chakra is in balance, one can, for example when hiking in the mountains, experience deep connection with nature and the universe. Religious feelings and openness, that one is part of a larger whole, characterize the Anahata Chakra. Compassion, and understanding, for other living beings, both humans, animals, and plants—what we call empathy—is another expression of balance in the Anahata Chakra. Natural balance in the Vishuddhi Chakra means that one has contact with one’s creative sources. The creative abilities are used in many contexts—when cooking, decorating the home, tending the flowers, playing with the children, working on the computer, in the garden, or with tapestries. You enjoy singing and expressing yourself and communicating with other people. Agya Chakra is active and in balance when you have good contact with yourself, have an overview and are responsive to the finer signals from the body and mind. Sometimes you follow irrational instincts and see in retrospect that it was right to do so. You have the flair to make the right decisions at the right times, and you trust your intuition.

Working with Oneself

Having a balanced chakra system does not depend on working consciously with oneself or knowing the chakras. But when one begins to awaken the chakras, it means first of all to work towards creating such a natural balance in them. Balance is easily misunderstood as something static or stagnant. A person in natural balance is rather dynamic and in close contact with an uninterrupted alternating energy. Occasionally, such a person will also experience blockage, repression, stress, nervousness, and allow such feelings and states. What characterizes a human being in natural balance is her ability to find peace,

harmony and a free, unobstructed flow of energy. Now, of course, there is a certain danger that this description can be understood as a moral system that one must live up to. It is not intended that way. Continue to live as you have done, but introduce two new habits into your daily routine: 1) Do some yoga exercises every day. 2) Be more attentive in the small and big events of everyday life—without judging or assessing status, whether it is ‘good’ or ‘bad’. You can continue with the yoga poses, breathing techniques, and meditations that you have worked with until now. Nadi Shodhana is especially important to do regularly. Otherwise, you will now move on to work with the individual chakras in turn. You start with the Agya Chakra and not, as you might think, with the Mooladhara Chakra. The yoga tradition recommends this. You start with the Agya Chakra because a partial awakening of this chakra means that the natural ability to concentrate is built up, the overview is sharpened, and your identification with the core within yourself is strengthened. This provides a good starting point for working with the other chakras, work that involves greater contact with all aspects of yourself.

55

Awakening the Chakras

Mooladhara Chakra – Painting by Bjarke, 1984

56

Agya Chakra

Chapter 8 57

Agya Chakra

The Third Eye

About Agya Chakra and because the Agya Chakra is superior to the other chakras. It is also called the ‘eye of intuition’ or ‘the third eye’ because the awakening of Agya Chakra involves contact with the deeper sides of your inner self, and with various psychic abilities, such as clairvoyance, telepathy, astral travel and other extrasensory abilities.

Agya Chakra

Agya Chakra is the place where the three most important nadis—Ida, Pingala and Sushumna —merge and continue as one stream of energy and consciousness up to the Sahasrara, the psychic center at the top of the head. When that happens, you completely lose your normal experience of being ‘I’ and gain an I-experience of a different, deeper character. The usual experience of reality is that it consists of an inner and an outer world, of ‘I’ and ‘it’. That it consists of me and the world, of me and others, of me and my thoughts, etc. Losing the ordinary experience of being oneself does not mean becoming unconscious. On the contrary, the dualistic experience of reality is transformed into an experience in which awareness is expanded in all directions as a homogeneous experience of consciousness, energy and silence. Each chakra is associated with experiences of different emotions, such as anxiety and joy, pain and satisfaction. Awakening the chakras will gradually bring out these experiences, but not everyone is ready to face the challenges and contradictions in themselves. Working with Agya Chakra will bring you in touch with a deeper experience of being yourself. In that way you are better equipped to meet such experiences associated with the other chakras. The word Agya means ‘to know’, ‘to submit’ or ‘to follow’. Agya Chakra is often translated as the ‘command center’ because in deeper states of meditation you will be able to follow your inner voice,

Traditional Symbolism

Agya is symbolized by a lotus (it resembles a water lily) with two petals. The color is indefinitely light gray, like a rainy day. The two petals symbolize the Ida and Pingala nadis, and under the chakra the three nadis unite, Ida on the left, Pingala on the right, and Sushumna in the middle. Inside the lotus there is a circle, the symbol of emptiness and eternity. In the middle of the circle you will find the traditional symbol of the whole, the mantra Om. In Sanskrit it is written ॐ and the vowel is pronounced like the ‘eau’ sound in the French word bureau. Each chakra from Mooladhara to Agya is associated with an element—in the order earth, water, fire, air, space and mind, where ‘mind’ encompasses the entire inner world. Each chakra from Mooladhara to Vishuddhi is also associated with experiences from one of the senses (Gyanendriya): smell, taste, sight, touch and hearing, respectively; and an ‘organ of action’ (Karmendriyaer): the rectum, genitals, feet, hands, and tongue. For Agya, the element is the inner world, thoughts, feelings, moods, and states. The psychic symbol of Agya is a state of immersion and a little golden egg, Hiranya Garbha.

Localization

The Agya Chakra can be located in the middle of the brain, above the elongated spinal cord, just behind the center of the eyebrows, Bhrumadya. If it is difficult to get in touch with the eyebrow center, you can place some saliva, oil or tiger balm on the area. Eventually, even without these aids, you will be able to feel a slight pressure in

58

Agya Chakra

The eyebrow center

The visual center of the brain is also linked to Agya Chakra. Head Rolling is a good yoga exercise for Agya since it relaxes and gives energy to the eyes in addition to relaxing the throat and neck. Balance poses such as the Clown, the Runner and the Crane train the ability to concentrate. Concentrating directly on Agya Chakra is difficult. Many of the techniques therefore use concentration on the center of the eyebrows, which is the contact area of Agya Chakra. You do this in the yoga poses Intoxicating Bliss Pose and the Spinal Twist, the breathing technique Swooning Breath and the meditation Shambhavi Mudra.

the area when you think about it. Or you may feel the pressure as an effect during or after a yoga exercise or meditation. This pressure is an expression of a direct contact The breathing technique Cleansing of the Frontal Part of the Brain (p. 101) also with the Agya Chakra. stimulates Agya Chakra, and the meditation Agya Chakra technique the Source of Energy 2—Agya Chakra (p. 126) cleanses Agya Chakra and the Inner Life by visualizing a flow of energy through the When you turn your attention to another head. Agya Chakra can also be affected chakra, an idea or whatever, it will affect the Agya Chakra depending on how intense indirectly by concentrating on the nadis, the energy flows in the body. You do this in the concentration is. When you visualize something, and when you dream at night, it the technique Mental Triangle Breath. happens through Agya. If you are completely unaware of what you are doing, for example when talking, thinking, walking or eating, the Agya Chakra is not active. But if a part of you knows that now I am eating, sleeping or thinking, then this attention is an aspect of the contact with the Agya Chakra. The development of contact with the Agya Chakra means that you can gradually put yourself in a place where you are an impartial witness to everything that happens in your body and in your mind.

In the light meditation Tratak, Agya is directly affected and the meditation develops your natural ability to concentrate.

Two of the strongest techniques for awakening Agya are described in the next chapter, about awakening the Mooladhara Chakra: the Root Dam and the Mare’s Attitude (p. 78). The following pages provide instructions for most of the techniques related to Agya Chakra.

Techniques for Agya Chakra

Agya and Mooladhara Chakra are closely linked so that the awakening of one affects and helps the awakening of the other. The nose can be seen as a miniature version of the spine, with Agya at the area between the eyebrows and Mooladhara at the tip of the nose. This makes Neti an important minor cleansing technique for Agya. We call the technique Nose Cleansing, since the most accessible version of Neti is that you cleanse your nose with lukewarm, physiological saline. Neti acts as a fresh, inner shower that cleanses the entire nose area, relaxes the eye and forehead area and provides clarity and energy.

59

Agya Chakra

Cleanses and Refreshes

Photo: Turiya A Moltke – Skandinavisk Yoga och Meditationsskola, Stockholm

Neti—Nose Cleansing

Video showing Nose Cleansing

Cleansing the nose with salt water is an old, good recommendation for various ailments in the nasal area. It is especially well-known among fishermen, but also from folk medicine in many places on earth. In the yoga tradition, this gem has been deve­loped partly due to its pleasant psychic effects.

Neti—User Guide

For Neti, use a special pot with a spout that fits up against the nostril. The mucous membranes in the nose are salty, and the water for rinsing the nose must have the same salt concentration as the mucous membranes (0.9% salt = 9 g per liter). Most nose cleansing pots come with a separate measuring spoon that provides the right amount of salt. Use regular table salt, sea salt or Himalayan salt in the pot. Then top up with water at body temperature and stir or shake the pot until the salt has dissolved. Now place the spout up against the nostril that is most open and keep the pot a little away from the cheek. Then bend forward slightly and turn your head to the side with the spout against the upper nostril. Breathe calmly through your mouth,

keeping your chin close to your chest instead of sticking your chin out. Now the water flows in through one nostril and out through the other. When about half of the water has flowed through the nose, remove the pot and gently blow out one nostril at a time, so that any leftover water and any mucus comes out. Then pour the rest of the water through your nose from the other nostril.

The Nose Must be Dry

After Neti, it is important that the nose is blown clean and dry, but be careful not to blow too hard through the nostrils. This can irritate the mucous membranes so that they increase mucus production. Never blow so hard that your ears click. Water, mucus and impurities should be blown out of the nose and not forced up into the eustatic tube and the middle ear. Once you have blown out in this way, make sure that all the water has come out. Bend your upper body forward and let your head hang loosely down. If there is water in the nose, it will drain out by itself. After a while, turn your head to the side, close the lower nostril and gently blow out through the upper. Turn your

60

Agya Chakra

head to the other side and repeat with the other nostril. Blow out through the nostril with your head at different angles. Continue until the nose feels free of excess water and mucus. Headstand (p. 110) or The Clown (p. 62) and Blacksmith’s Bellows (p. 91) are nice to do after Neti to amplify the effects.

Neti Tips

If the water does not flow through the nose, it may be because you are pushing the spout too hard against the nose wall and closing the spout opening, or perhaps you are holding the pot too loosely so that the water flows out of the same nostril. If you have a cold and a stuffy nose, it is not certain that the water will get through right away. Stand a little with the pot in your nose, and let the warm salt water relax the mucous membranes. Do the same from the other side. Repeat a few times for each side. The water will soon flow through, first in drops, but eventually in a fresh stream. Some water may enter the throat instead of flowing through the nose. If there is a lot of water in the throat and in the mouth, it helps to keep the chin closer to the chest. If it ‘stings’ in the nose, the reason may be that there is too much salt in the water or that the water is too cold. If there is ‘pressure’ in the nose, there may be too little salt in the water. Many people cleanse their nose once a day for well-being or as a preventative measure, for example in the morning, and more often for colds and sinusitis.

Why Cleanse your Nose?

Neti is one of many cleansing techniques in yoga. In folk medicine, Neti has had a solid place in different cultures. Older people—especially in Scandinavia—say that they have avoided or cured colds by sniffing salt water up their noses from their hands and spitting it out of their mouths. In Vesterålen, in the north of Norway, a lady told that she had seen Neti in African tribal societies, used to ‘cleanse the mind’.

• An Internal Shower

Neti is like an internal shower. The water penetrates into all parts of the nasal cavity. In a simple and hygienic way, dust, pollen, crusts and viruses and bacteria are removed.

• Self-cleansing is Stimulated

In the mucous membranes of the nose, in the sinuses and lungs there are innumerable cilia, or tendrils. Their function, among other things, is to clean dust from the air we breathe in. If the humidity is too low—in poor indoor climates or in winter—the mucous membranes will dry out, and the cilia will have their natural ability to transport mucus and particles out of the airways reduced. Neti stimulates the self-cleansing function of the mucous membranes.

• Increased Resistance in the Nose

The salt in the water makes the mucous membranes more resistant to virus and bacterial attacks. Nose cleansing with saline is often recommended by ear, nose and throat specialists as a good alternative to nasal drops and nasal sprays which, if used excessively, break down this resistance.

• Good against Sinusitis

A common cause of sinusitis is that the openings into the sinuses become clogged. Doing Neti regularly cleans and relaxes the mucous membranes around the openings, so that inflammation does not occur so easily. If you have sinusitis, Neti will help your body to get rid of it faster. Neti has helped many people with chronic sinusitis.

• Effects on other Mucous Membranes All the mucous membranes of the body are in contact with each other and affect each other. Stimulating the mucous membranes in the nose with saline also increases blood circulation and energy in the mucous membranes of the eyes, lungs, stomach, genitals, and membranes of the brain.

• Psychological Effects

Many people get excited about Neti because of the psychological effects. Neti provides pleasant relaxation and mental clarity. The nasal area associated with the Agya Chakra is a vital center for the entire body’s state of tension and energy circulation. After Neti, you feel that you wake up and become more clear and relaxed in your head. In some cases headaches can be alleviated or disappear with Neti, and vision and the sense of smell can be sharpened. Neti helps some people to quit smoking. Neti pots can be obtained in hard plastic from many pharmacies and health food stores all over the world.

61

Agya Chakra

Yoga Poses

Variation: When holding the pose, lift one or both legs up and stretch them towards the ceiling. This is a good preparation for Headstand.

The Palm

The Clown

Ardha Shirshasana

Sit on your knees and heels in the Diamond Pose. Place the top of your head on the mat in front of your knees and palms on the floor next to your knees. The forearms now stand straight up so that the elbows are next to the thighs. Bend your feet, stretch your legs and walk forward. Place both knees simultaneously on the back of the upper arms. Do not place your knees on the outside of your upper arms. Lift your feet up and remain still. Concentrate on the top of your head and remain still for 2–3 minutes, or as long as you find it comfortable.

Tadasana

The Palm is the counter pose to the Clown. Stand on your feet. Interlock your fingers in front of your body, inhale and stretch your arms upward with your palms facing up. Stand on your toes and look straight ahead. Hold the breath, stretch, and balance. Lower your arms as you exhale and stand normally with your eyes closed and relax. Repeat three times.

The Runner

Eka Padasana

Meaning ‘One Foot Pose’. Stand on your feet. Stretch your right arm forward and straighten up on inhalation. Place the left arm behind the back or thigh. When exhaling, tilt your entire upper body and arm forward and down to the horizontal, and at the same time lift the left leg

backward and up to the horizontal. Hold the breath (or breathe lightly) and look at a point at eye level. When inhaling, lift your upper body and arm up and lower your leg. On exhalation, lower your arm down along your body. Repeat on the other side. Three times for each side. Variation: Stand on your feet. Bend your left knee and lift your foot up towards your buttocks.

62

Agya Chakra

Grasp around the ankle with your left hand. When inhaling, stretch your right arm upward. On exhalation, lower your upper body and arm horizontally and try to stretch your left foot as far away from your body as possible. Continue as the Runner in the standard way. Repeat three times for each side.

The Crane

Baka Dhyanasana

Squat. Place your hands on the floor in front of you. Tilt your body forward, placing your knees against your upper arms, just above your elbows, lifting your feet and head. If you overbalance, calmly place the top of your head on the floor as in the Clown. Stand for 20–30 seconds. Repeat a few times. Strengthens balance and arms. Ardha Matsyendrasana

The Spinal Twist

Sit on your buttocks. Bend the right knee so that the heel presses against the front of the left seat bone, alternatively a little on the outside of the seat bone. The leg rests against the floor. Then place your left foot on the outside of your right knee. Turn your upper body to the left, and place the outside of the right elbow against the outside of the left knee so that you can grasp the ankle of the left foot, with your fingers under the arch of the foot from the inside of the foot. If you can’t reach the foot, grasp the ankle or place your right forearm and hand along the left thigh. The left arm is moved

around the back so that the hand and fingers are stretched in the direction of the right thigh. Or you can place your left hand on the ground just behind your buttocks and stretch your arm well so that your back is as straight as possible in the twist. Turn your head to the left and look out of the corner of your eye. Inhale deeply and hold the pose for as long as you can hold the breath. Exhale, release the pose calmly, and relax. Repeat to the other side. When the pose is performed as a technique for Agya Chakra, close your eyes when in the pose and become aware of the spontaneous breath. Imagine that the inhalation flows in through the eyebrow center to Agya Chakra in the middle of the head and the exhalation flows from the Agya and out through the center of the eyebrows. Continue for 2–5 minutes. Come out of the pose gently, sit completely still with your eyes closed, and relax for about 20–30 seconds, while experiencing the whole body. Then repeat the pose to the other side. In addition to making the spine more flexible, the pose affects the central nervous system and Agya Chakra.

63

Agya Chakra

chest. Then let the head roll to one side with the face forward, over the shoulder, backward, over the other shoulder and further down in front of the chest. Continue to let your head roll lightly and loosely around. After 5–6 rounds, stop at the chest, and roll around 5–6 times the opposite way. It is also possible to just roll in front— from shoulder to shoulder. Stop at the chest, lift your head calmly and sit still with your eyes closed. Sit completely still, experience the neck, head and shoulders from the inside. Be aware of the state of calm and warmth in the eye area and silence in the mind. Greeva Sanchalana Variation: Let your head roll Head Rolling around very Sit comfortably in a meditation pose or on slowly so that a chair. The back is straight. Before doing the actual head rolling, warm up with these you feel every single stretch three exercises: all the way 1. Side stretch of the neck: Close your around. Just eyes and let your head tilt straight to the do one to two side. Let go and let it hang heavily down rounds. This towards the shoulder for 10–15 sec. without is a beneficial pushing your head down. Do not move your variation if shoulders. Feel how it stretches on the opyou have a stiff posite side of the neck. Do the same for the neck. other side. Repeat three times for each side. 2. Look over the shoulder: With the head straight up and eyes open, turn the head as far around as you can without exaggerating, and look out of the corners Ananda Madirasana of the eyes for 10–15 sec. Upper body and shoulders do not move. Do the same for the Intoxicating Bliss Pose opposite side. Repeat three times. Sit in the Diamond Pose. Place the palms of your hands on top of your heels under 3. Forward and backward stretching of the neck: Close your eyes your buttocks so that your fingers are pointing at each other. The arms and the and move your head straight forward and down. Keep your back completely straight. back are straight. Let go of the head, allowing it to hang The eyes are open and you look up towards heavily for 8–10 sec. Lift your head up the center of the eyebrows. Experience and stretch your neck well, while calmly the spontaneous breath in the nose at moving your head backwards. Let the head the same time as you experience the hang heavily for 8–10 sec. Eventually bring whole body. Be careful not to strain your the lips together to give the front of the abdomen, genitals or rectum. neck a good stretch. Repeat three times. Sit for 3–10 minutes or until you feel the The Actual Head Rolling effect of the pose. Then close your eyes and You have now warmed up with the three place your hands on your knees, palms up. introductory exercises. Sit with your head, Experience the buzzing in your hands and neck and back straight and your eyes arms for a while ... Experience yourself as closed. calm and energy. First, lower your head toward your

64

Agya Chakra

Breathing Techniques

Anulom Vilom and Prana Shuddhi

Mental Triangle Breath

Sit comfortably with your back straight and your eyes closed. Position yourself to sit still during the entire exercise—for 10–15 minutes. First, sit for a few minutes and calm down. Then become aware of the spontaneous breath in the nose. On inhalation, imagine that the breath flows up through the nose to the area between the eyebrows. On exhalation, follow the breath from the center of the eyebrows out through the nostrils. Imagine that the breath forms a triangle where the top of the triangle is at the eyebrow center and the baseline of the triangle just below the nose. The sides of the trianMoorchha Pranayama gle correspond to each outside of the nose.

Swooning Breath

Sit in a meditation pose with your back straight and your hands on your knees and eyes closed. Inhale deeply through your nose as you lean your body forward, lifting your shoulders up to your neck in order to deepen the inhalation. Keep your back straight, pushing the chest slightly forward to ensure that the shoulders are also upright, not rounded. Support the upper body with your hands on your knees and your arms straight. Making your neck long, bend your head as far back as you can. Fix your eyes at the eyebrow center and hold the breath for as long as possible without straining. When you can’t hold the breath any longer, close your eyes and relax the whole body. Exhale, sitting with straight back and head upright. This is an easy version of Swooning Breath. In the chapter on Bindu Visarga (p. 134), you will find a more complete description. Afterward, sit a for a while with your eyes closed and experience the after-effects— calm and lightness in body and mind. This is one round. Repeat the exercise, and eventually hold the breath for longer, but without effort. The word Moorchha in Sanskrit means fainting. In light of this the traditional recommendation is that you hold the breath in the pose for so long that you get a feeling of almost fainting. Be careful with this technique if you have high blood pressure.

Anulom Vilom: Imagine that the breath flows in the triangle, in through one nostril, out through the other, into the second and out the first. This is one round. It is just like Nadi Shodhana, except that here you just imagine the breath flowing alternately in the nostrils. Prana Shuddhi: In the fifth round, imagine the air flowing in and out through both nostrils in the triangular shape. Continue like this, and start counting mentally along with the breath. You count: 1 in through one nostril, 1 out through the other, 2 in the second, 2 out the first, 3 in the first again, 3 out the second, 4 in the second and 4 out the first. Then at 5 in through both nostrils and 5 out through both. From breath 6 to 9 do as 1 to 4 and again on breath 10, in through both and out through both. Continue as far as you can without error, remember to breathe through both nostrils on every fifth count, possibly all the way to 100. It is important to be precise and alert in the count. Start counting again if you forget yourself. You can be a witness to the thoughts that come and go—I am not these thoughts, I experience them. The purpose of the technique is to become more aware of Agya Chakra on the subconscious, psychic level. The exercise is often used as an in-depth sequence in the relaxation technique Yoga Nidra.

Audio file: 8. Mental Triangle Breath SPOTIFY

65

Agya Chakra

Tratak—Concentration

Audio file: 9. Tratak (Concentration) SPOTIFY

Tratak means ‘uninterrupted concentration or attention to one object’. It can be an outer object, an inner visualization or a deeper, psychic symbol. Tratak has a relaxing effect on the eyes, trains the natural ability to concentrate, and promotes the awakening of the Agya Chakra. A variation of Tratak is concentration on a candle flame. You can sit on a chair with the candle on a table in front of you or you can sit in a meditation pose with the light on a tall candleholder. The room must be completely dark. The flame on the candle should be about 50 cm from the eyes and at the height of the center of the eyebrows. It is recommended not to wear glasses or contact lenses when doing Tratak. However, if your vision is so poor that you don’t see the flame clearly, it is better to use vision aids. Sit comfortably with your back effortlessly straight. Position yourself to sit completely still during the entire technique—for about 20 minutes. The Tratak technique consists of three steps. Follow the instructions carefully— without effort:

Step 1: Eyes closed. First you sit still and calm down. Then practice Body Awareness (p. 20) for about 5 minutes, and then Breath Awareness (p. 20) for the same length of time. Step 2: Open your eyes. Focus your gaze with relaxed attention on the area of the flame that is most luminous—possibly at the glowing point at the top of the wick. Keep your attention focused on this point— without straining your eyes—for at least five minutes or until the tears flow. You don’t see with your eyes, but through your eyes. The eyes are like a pair of windows you are looking through. Keep your eyes completely still at all times and as far as possible without blinking. Every time you are distracted, return to the technique again. Is it possible to become one with the flame? Step 3: Blow out the flame and close your eyes. After a short while, an imprint of the flame will appear on the retina. Keep your attention on the oval shape and see it at the center of the eyebrows, with your mental gaze, not with the eyes. The imprint can come and go several times, it can change color, and when it finally disappears completely, you have done one round of Tratak. If necessary, stretch your legs and feel free to do another round.

66

Agya Chakra

Energy Attitutes

Audio file: 10. Shambhavi Mudra SPOTIFY

Shambhavi Mudra with OM Singing Sit effortlessly with your back straight, hands on knees and eyes closed. Prepare to sit completely still during the entire meditation—for 10–20 minutes. Introduction: Experience the whole body from head to toe. The whole body ... all body parts at once, the whole body ... Continue for a few minutes. Now pay attention to the eyebrow center, the forehead area between the eyebrows—the contact area for the Agya Chakra. Imagine that there is a breathing passage between the center of the eyebrows and Agya Chakra in the middle of the head. Imagine that the breath flows on inhalation through the center of the eyebrows to Agya Chakra and from Agya Chakra and out through the eyebrow center on exhalation. It is the spontaneous breath you follow in this visualization. Sit for a few minutes and establish yourself in this visualization. Step 1: Now open your eyes and gaze upward, towards the area between the eyebrows. Sing the sound ॐ (Oohhmm— the vowel sounds like the eau sound in the French word bureau) on exhalation, harmoniously and attentively. It is as if

the exhalation and sound flow from the Agya Chakra and out through the eyebrow center. Each mantra and exhalation lasts 1–2 seconds and is immediately followed by the next after a light inhalation. Continue for a few minutes. Step 2: Close your eyes and keep your attention on the center of the eyebrows. Now breathe in completely through the nose and make the OM sound longer, and completely stable and harmonious on the exhalation. (Ooooohhhmmmmmm). Still imagine that it starts at the Agya Chakra in the middle of the head and continues out through the eyebrow center. Repeat this for about five minutes. Step 3: Continue singing OM on each exhalation. At the same time, imagine that the sound vibrates throughout the body with its center in Agya Chakra. Listen and be engulfed in this sound. Surrender to it. Listen to the harmonious sound of OM in all directions, inside you and outside you. Continue for about five minutes. Finally, sit completely still, breathe normally, and experience the whole body.

67

Agya Chakra

Yoga Nidra—Deep Relaxation

Yoga Nidra is the name of a deep relaxation technique from the tantric tradition. Nidra means ‘sleep’—that is, a state between sleep and wakefulness. Yoga Nidra can be translated as ‘conscious sleep’. It is a meditation where you lie on your back—an extended version of Shavasana, Dead Still. Yoga Nidra is based on a tantric technique called naysa where the attention is placed in different body parts along with mantras. Swami Satyananda has revitalized this relaxation technique. By listening and following the instructions in Yoga Nidra, it is possible to enter into deep states of relaxation and meditation. Yoga Nidra is a pratyahara technique (p. 79). The state of relaxation and meditation is triggered by following the instructions. You are not trying to bring about a

relaxed or meditative state, but it arises as a result of following the instructions. There is a relaxation response in body and mind, as opposed to a stress response. It is best to practice Yoga Nidra by following instructions. Below you will find a QR code for an audio file with instruction in Yoga Nidra. On page 145 there are links to other Yoga Nidras. Download the relaxation to your smartphone before practicing the technique, and put your phone in flight mode. You should avoid being disturbed during relaxation. Feel free to lie in a dark room on a mat on the floor—and not in bed. Yoga Nidra is practiced in Shavasana (p. 18). Audio file: 11. Yoga Nidra For a more thorough (Awakening the introduction to Yoga Nidra, Chakras) see the bibliography (p. 158). SPOTIFY

Sankalpa—the Resolution Relaxation and the Resolution At the beginning of Yoga Nidra—once you have calmed down—it is the right moment to make a resolution, Sankalpa. Sankalpa is a positively formulated decision—a short sentence, preferably together with a visualization—about something you want to manifest in your life. It must be a decision to which you are really dedicated, not a passive desire. You repeat this decision three times early in the relaxation and again towards the end. Do not talk to others about it— the decision is private. Outside of the relaxation, you can forget about it.

You continue to use the same resolution— and only one resolution—every time you perform relaxation. After a while, you will experience that it becomes a part of your life. The resolution works with your subconscious so that there are almost imperceptible changes in your life, and without too much resistance and will on your part. Find a Sankalpa which expresses your innermost choice about what you want to achieve in life. It is important that you choose based on what you want most, not based on what you think others think is right. What is the most important thing in life—for you?

68

Agya Chakra

Meditation The Inner Space –Being a Witness

Audio file: 12. The Inner Space (Witness) SPOTIFY

Sit comfortably with your back straight in a meditation pose or on a chair. Prepare to sit still for 20–35 minutes. Step 1: Sound awareness Pay attention to the surroundings. Be aware of the sounds and the silence surrounding you. Sounds close by—sounds far away. Sounds to the right and to the left, front and back. Every sound in all directions at the same time. Also pay attention to the silence. The silence that is always there, that the sounds occur in and are a part of. Listen to the silence and the sounds at the same time. Every sound. The silence they are a part of. In all directions. Simultaneously. Continue until you feel that your body and mind have calmed down by listening, preferably for about five minutes. Step 2: Breath awareness Now pay attention to the spontaneous breath (p. 20). Follow the breath here and now, in this moment. The body breathes by itself ... Continue for about five minutes. Step 3: Attention and breath in the contact areas of the chakras a. Experience the spontaneous breath and at the same time the top of the head ... 15–20 seconds. b. Experience the spontaneous breath and at the same time the forehead, temples, eyebrows, eyes, and cheeks. Let the chin sink down a little and the cheeks sink inward towards the teeth. Experience the breath and the whole face. 15–20 seconds. c. Experience the spontaneous breath and at the same time the throat area. 15–20 seconds. d. Experience the spontaneous breath and at the same time the chest, heart area, and arms. 20–30 seconds. e. Experience the spontaneous breath and at the same time the navel area. 15–20 seconds. f. Experience the spontaneous breath and at the same time the pelvic floor—the genitals and the rectum. 15–20 seconds.

Now experience the entire front of the body, from the bottom of the body up to the top of the head. The whole front ... the whole front ... Step 4: The inner space Get in touch with the experience of being ‘I’ behind the front—I who experience the front—as a space in which I am inside. It is dark in front of you, to the back, up and down. The space is not something you have to create, but more something you discover ... Every time you experience the space, you discover it again. Sometimes it is as if it is inside the body, that the shape of the body is the boundary of space. Other times it is more as if the body is just a small fragment in a much larger space. A space that extends high above the head, far out in all directions and far below the body. Step 5: I observe, I am a witness ... Continue to experience the spontaneous breathing and the inner space. The moment you discover that you have forgotten the breath and are lost in a thought or state, become aware: ‘what am I involved in?’, let it go—and return to the breath and the space. While paying attention to the space and the breath, realize: I am a witness, a spectator to the space, the body, the breath, thoughts and states that come and go. I am the one who experiences this. Not as something I try, more as something I discover ... I am ... I experience ... I am ...

69

Agya Chakra

Yoga Program for Agya Cleansing Technique: 1. Neti—Nose cleansing in the morning (p. 60) Initial Relaxation: 2. Dead Still – 5 min (p. 18) Physical Yoga: 3. Sun, I Greet You – one slow round with variation 5, chakra concentration (p. 32) 4. Dead Still – 3 min (p. 18) 5. The Clown (p. 62) 6. The Palm (p. 62) 7. The Crane (p. 63) 8. The Runner (p. 62) 9. The Universal Pose (p. 42) 10. The Spinal Twist (p. 63) 11. Head Rolling (p. 64) 12. Intoxicating Bliss Pose (p. 64)

Breathing Techniques: 13. Swooning Breath – 3 times (p. 65) 14. Alternate Breathing – step 2 – count to 3 when the breath is held in / out – 10 min (p. 50) Concentration: 15. Tratak (p. 66) Relaxation: 16. Yoga Nidra with the resolution (Sankalpa) (p. 68) Meditation: 17. The Inner Spac – being a witness (p. 69). Finish with Shambhavi Mudra with OM singing – step 3 (p. 67) If you think the program is getting too long, then switch between the different exercises, but do the Alternate Breathing every day.

70

Mooladhara Chakra

Chapter 9 71

Mooladhara Chakra

The Fundamental Root Center

About Mooladhara Chakra described as a lotus flower with four, deep red pe­tals. Inside the circle there is a yellow square, the symbol of the earth element. Inside the square there is a red triangle with the tip down, the symbol of creative energy. In the middle of the triangle there is an oblong, oval shape around which a small snake winds three and a half times.

Mooladhara Chakra

The Sanskrit word mula means ‘root or foundation’ and adhara means ‘support or aid’. The Mooladhara Chakra lies at the root of the chakra system and forms the very basis of the fundamental conditions of life, indeed, of our entire existence. Within tantra, the Mooladhara Chakra is known as the center where the Kundalini power lies as a latent energy, symbolically expressed as a coiled, dormant snake. When awakened, it rises through the Sushumna nadi in the spine and provides increased insight into oneself and the fundamental forces of life, a realization that leads to greater freedom in all contexts of life. The awakening of the Mooladhara Chakra and the opening of the Sushumna nadi through the balancing of the Ida and the Pingala nadi, are the very basis for the awakening of the Kundalini (p. 148). The awakening of the Mooladhara Chakra means first and foremost that contact with the ground is well established and that self-confidence increases. It gives mental strength and openness to other people. Life is based to a lesser extent on dreams and ideals and to a greater extent on reality as it is. One accepts oneself, other people, and society as a basis for further work and development.

Traditional Symbolism

The Mooladhara Chakra is traditionally

Mooladhara Chakra is also the starting point for the three most important nadis. Ida nadi, the mental force, winds upward from the left side of the Mooladhara Chakra, and Pingala nadi, the vital force, from the right. Sushumna nadi flows upward towards Agya from the center of Mooladhara. The element earth and the basic vibration LAM (Bija Mantra) are associated with Mooladhara. Furthermore, the sensory experience smell, the sensory organ nose, and the action organ rectum also belong to this chakra. This causes the sense of smell to be refined when awakening the chakra, and the smell impression affects Mooladhara. Techniques used in conjunction with Mooladhara may involve the nose and rectum.

Localization

Mooladhara Chakra has different locations in men and women. In men, it is located slightly up in the groin, in the area between the scrotum and the rectum. The location is shown as point 2 in the illustration at the bottom right of the next page. In women, the Mooladhara Chakra is located near the cervix, in the area of the G-spot. See point 2 at the bottom left of the next page. Three techniques are associated with the pelvic floor and the two chakras in the area: the Root Dam and the Mare’s Attitude, both of which are used in awakening Mooladhara, and the Thunderbolt’s Attitude used in awakening the Swadisthana Chakra. The illustrations at the bottom of the next page show the areas for contraction and relaxation for the various techniques, for women and men, respectively.

72

Mooladhara Chakra

Mooladhara Chakra and Sexuality

Techniques for Mooladhara Chakra

Paradoxically, the Mooladhara Chakra is both the center of our spiritual potential in the form of the Kundalini power, and at the same time is the center of many of our basic emotions and states, such as fear of death, phobias, guilt, and complexes.

A simple technique for awakening Mooladhara Chakra is concentration on the tip of the nose. The part of the brain that is associated with Mooladhara is also associated with the nose and the sense of smell. This context is used in a number of techniques.

Awakening the Mooladhara Chakra causes the personality to become more and more centered in a fundamental balance and self-confidence. Thus, anxiety and complexes will eventually be reduced and perhaps disappear completely.

In the Mare’s Attitude, the rectum is used as a point of contact for Mooladhara, and in the Root Dam one concentrates directly on the Mooladhara Chakra. Both of these techniques are at the same time powerful techniques for awakening the Agya Chakra.

For sexuality, it means becoming more free. Sexuality no longer has to lie there as a constant undercurrent that mostly expresses itself unconsciously—in the choice of clothes, food, friends, hair length, perfume. On the other hand, sexuality and eroticism can become a conscious pleasure and an exploration which is not subject to just morals, prejudices, or complexes. Within tantra, a sexual ritual has been developed in which the concentration and energy of sexual intercourse is used to expand and release consciousness both in oneself and in the partner. See the description of this in the book Yoga, Tantra and Meditation in Daily Life by Swami Janakananda (Bindu).

In addition, there are a number of yoga poses that affect the entire hip area, legs, and buttocks, and provide more ground contact. Some of these poses can lead to confrontation with pain, emotions and memories that are triggered by the stretches in the poses. Pratyahara—here understood as ‘relaxed confrontation’—is therefore an important technique in this context.

Location in Women:

Location in Men:

1: Thunderbolt’s Attitude (center in the clitoris) 2: Root Dam (center near the cervix, Mooladhara Chakra) 3: The Mare’s Attitude (center around the rectal muscle)

1: Thunderbolt’s Attitude (root of the penis) 2: Root Dam (center slightly up in the groin, Mooladhara Chakra) 3: The Mare’s Attitude (center around the rectal muscle)

73

Mooladhara Chakra

Yoga Poses Ashwa Sanchalanasana—Variation

Equestrian Pose—Twist

Padadirasana

Breath Balancing Pose

Stand on all fours with your arms and thighs vertical. Lift the left foot forward and place it on the floor between the hands so that the right thigh and hip are stretched backwards and relaxed downwards with the knee on the floor. The lower left leg is vertical. If possible, lower your right elbow to the floor. The left arm hangs over the left knee, the upper arm rests against the knee. Hold the pose for 3–5 minutes with recurrent concentration on the body and the spontaneous breathing. Once or twice along the way, place your left hand on your left knee, and rotate your head and upper body so that you are looking upward. Most of the time you just relax your head and

Sit in the Diamond Pose with your back straight. The hands are pressed up in the opposite armpits so that the thumbs point upward in front of the shoulders, and the arms cross each other in front of the chest. Step 1: Sit calmly with your eyes closed. Pay attention to the tip of your nose. Think of the tip of the nose, feel the tip of the nose and at the same time the natural flow of air in and out through the nostrils. Step 2: Open your eyes and look at the tip of your nose. Gaze so that you see the tip of the nose evenly with both eyes and as clearly as possible. It is as if the bridge of the nose disappears and the tip of the nose becomes huge. Keep your eyes focused on the nose tip, and pay attention to it and the spontaneous breathing in your nose. When your eyes become tired, close them and return to step 1. Continue for 2–6 minutes. Switch between steps 1 and 2. Placement of the hands opens up and balances the flow of energy in the Ida and Pingala nadi, while Mooladhara Chakra is affected through concentration on the tip of the nose.

74

Mooladhara Chakra

the hip and thigh are stretched in the pose. Stretch your upper body with head upright while keeping your fingertips on the floor. Look straight ahead. Feel that the area at the left ankle is compressed and the Achilles tendon is stretched. Variation: Straighten the upper body and place the hands on the knee—the rest of the body remains in the same pose. Hold the pose for 3–5 minutes with Ashwa Sanchalanasana—Variation recurrent concentration on the body and Equestrian Pose—Variation spontaneous breathing. Come slowly out of the pose. Sit in the Diamond Pose with Lean on your hands and knees with your arms and thighs vertical. Lift your left foot your eyes closed. Experience the whole body. A fine variation is to go up in the forward and place it on the floor between your hands. Push the left knee forward so Mountain Pose (p. 35) before entering the Diamond Pose. When you are ready, that the heel is still (almost) on the floor. repeat the pose on the other side. The right leg is stretched backward, and upper body so that you do not strain your neck more than feels comfortable. Come out of the pose slowly. Sit in the Diamond Pose with your eyes closed. Experience the whole body. A beneficial variation is to go up in the Mountain Pose (p. 35) before ente­ring the Diamond Pose. When you are ready, repeat the pose on the other side.

75

Mooladhara Chakra

The Lizard

Hanumanasana

Stand on your hands and knees. Lift the right foot as far forward as possible on the outside of the right hand. Place your elbows on the floor and lower your body as far as it will go. Stay in the pose for 1–2 minutes while paying attention to the body and the spontaneous breath. If necessary, your hands can be placed on either side of your leg for support. If you are very flexible, you can go all the way down into the splits. Come out of the pose slowly. Sit in the Diamond Pose with your eyes closed. Experience the whole body. Feel free to do the Mountain Pose (p. 35) between the two poses, right after the Lizard. When you are ready, repeat the pose on the other side.

Eka Pada Rajakapotasana Variation

Lotus Seed

Lean on your knees and hands. Push the right knee forward between the hands and stretch the left leg backward. The knee and calf are now resting on the floor. Lay your upper body forward over your right thigh and let it rest there, on the inside of your thigh and lower leg. Make sure your hips are horizontal. The right leg and foot are pushed slightly away from the right thigh—but not so much that the knee hurts. If possible, the arms and forehead lie relaxed on the floor in front of the knee. Stay in the pose for 3–5 minutes with recurrent concentration on the body and the spontaneous breath. Come slowly out of the pose. Sit in the Diamond Pose with your eyes closed. Experience the whole body. A variation is to go up in the Mountain Pose (p. 35) before you sit in the Diamond Pose. When you are ready, repeat the pose on the other side.

76

Mooladhara Chakra

Pentagram

Shavasana, variation

Lie down on your back with straight legs well and comfortably spread. The arms are also straight and lie straight out from the body with the palms up. The head rests on the back of the head and the eyes are

closed. The body now forms a pentagon similar to Leonardo da Vinci’s Vitruvian Man. Be constantly aware of the contact with the ground—the contact surface between the body and the ground. The whole body—completely still. 5–10 minutes.

Energy Attitude and Dam The Crow’s Attitude

Nasikagra Drishti

Nose Tip Gazing

Sit in a meditation pose with your back straight. The eyes are closed and the hands are placed on the knees. Furthermore, follow the instructions for the Breath Balancing Pose, steps 1–2 (p. 74).

Kaki Mudra

Sit in a meditation pose with your back straight. Look at the tip of the nose, pout and breathe slowly all the way through the hole in your lips. Your mouth will become cooler. Hold the breath relaxed, continue to look at the tip of your nose, and press out your cheeks like a big balloon, also in front of your teeth. Do not clench your teeth together while holding the breath. Then relax your cheeks, close your eyes and exhale calmly through the nose. Repeat up to 9 times. Kaki Mudra has a psychologically relaxing effect, removes tension in the face, and affects the Mooladhara Chakra.

Manduki Mudra

The Frog’s Attitude

Sit in Bhadrasana, a pose similar to the Diamond Pose, with your feet on either side of your buttocks—resting against the ground. Follow the instructions to look at the tip of the nose, and at the same time concentrate on all odor experiences, external and internal.

77

Mooladhara Chakra

Ashwini Mudra Hold the contraction for a while, then relax completely. Avoid contracting the penis/cliThe Mare’s Attitude toris and rectum. Repeat a few times. This is Sit in a meditation pose and allow the a fairly small contraction that makes it easier body to calm down. Then focus your to locate the Mooladhara Chakra, which is attention on the pelvic floor. Be aware that located a little further up in the body. you are completely relaxed in the entire pelvic floor and abdomen. It is as if all the Variation 2: Inhale deeply, and at the same time pull the contraction upward muscles at the bottom of the body give in towards the Mooladhara Chakra. It is as if and sink further down. you are moving upward with an elevator Variation 1: Pull the rectum slowly and pulling a little more for each floor. The together and slightly upward in the body. rectum and genitals are also included, but Hold the contraction for a while, then the center and concentration in the conslowly relax until the rectum is completely traction are in the Mooladhara Chakra. relaxed. The movement is slow and careful. Hold the contraction while holding the It is just as important to completely breath. When you can barely hold the brerelax as it is to completely contract. It is ath anymore, pull together and up a little important—as far as possible—not to tense bit more—as if trying to penetrate Mooladthe muscles at the genitals, in the abdomen, hara and upward—and then relax complein the buttocks and in the thighs. Do 10–15 tely while exhaling. Check that the area is contractions and relaxations—or more. completely relaxed before making another round. Repeat 3–10 times or more. Variation 2: Exhale completely while pulling the rectum together and up. Hold Variation 3: the breath out, holding the contraction. Inhale deeWhen you can no longer hold the breath ply so that the out, slowly relax the rectum on inhalation. shoulders are Check that the rectum is completely raised straight relaxed before exhaling again and upward towards continuing 3–5 times. the neck, keeping the back Variation 3: Alternate contraction and relaxation in a light, fast rhythm or in time straight. The hands support with the natural breathing. In addition to awakening Mooladhara and the knees so that the body rests Agya, the exercise has a strong relaxing effect and removes stress and headaches— upon complewhich are often associated with tension in tely straight arms. Bend the upper part of the rectum. It helps with constipation and the neck so that the head comes slightly forward and the chin slightly towards the hemorrhoids and prevents unnecessary body, but not so much that the head hangs loss of energy. down towards the chest. There should be a Mula Bandha slight forward bend at the top of the neck and a little further down, a movement that The Root Dam gives the feeling of a lock in the neck. You Sit in the Perfect Pose (p. 18) where can experiment until you get the feeling the heel presses up into the perineum (in that it is closed. The arms form a support. men) or up against the vagina (in women), This lock is called Jalandhara Bandha, so that the Mooladhara Chakra is given Chin Dam (p. 124). Hold the breath and direct pressure. If you cannot sit in the pull strongly together and up in the direcPerfect Pose, you can choose another tion of the Mooladhara Chakra. The recmeditation pose. The back is straight, the tum and genitals are also included, but the eyes are closed, and the hands are placed center of the contraction and focus of the on the knees. concentration is the Mooladhara Chakra. Variation 1: Allow the body to calm. Then It is as if you are trying to penetrate the contract in the perineum (in men) or around Mooladhara Chakra and further up. Hold the breath and Root Dam as long as you the lower part of the vagina (in women).

78

Mooladhara Chakra

can without exerting yourself. Then let go of the Root Dam, straighten your body and head, and relax your arms and shoulders. When sitting upright and relaxed, breathe calmly through the nose. Do the exercise 3–10 times. This variation is widely used combined with different breathing techniques. NOTE: You can also do the Root Dam with a slight contraction when making this variation. Variation 4: Relax the pelvic floor completely. Experience the spontaneous breath. Imagine that the inhalation flows through the localization area (the perineum in men and the vaginal opening in women) and up into the Mooladhara Chakra, and the exhalation from Mooladhara and out through the localization area in the pelvic floor. Continue for a while. The Root Dam awakens both Mooladhara and the Agya Chakra and removes deep, subconscious tensions, and provides energy. Just like the Mare’s Attitude, the Root Dam strengthens all the pelvic floor muscles and the contact with the psychic energy.

It is beneficial to train the Mare’s Attitude and the Root Dam in other contexts, for example when sitting on the bus. In women, it is the muscles in the pelvic floor that hold the internal organs—including the uterus—in place so that they do not sink downwards. If the pelvic floor muscles become slack, it can cause significant discomfort, such as involuntary urination—especially when sneezing or laughing. Better trained muscles provide greater control and contact with this important area. Strong muscles around the vagina provide better contact between the partners’ genitals during intercourse, and the sexual feelings of pleasure and orgasm become stronger. For couples who have difficulty having children, awakening the energy in this area can increase the possibility of having children. In men, better contact with the muscles and energy of the pelvic floor can lead to greater pleasure and better control over the sexual energy in connection with premature ejaculation or impotence.

Recurrent Concentration / Relaxed Confrontation

Pratyahara

involved in this process of relaxed Pratyahara means ‘Withdrawal of the confrontation: Senses’ and is one of the eight steps in yoga. • the situation or condition itself, When the senses are withdrawn, you are • my thoughts and feelings about the in a state of relaxation. Pratyahara can be situation or condition, and triggered by: • I am the one experiencing this. 1. Recurrent concentration. This is the Such a relaxed confrontation leads to more underlying methodology of all relaxation and meditation techniques. It is described inner peace and presence. in the Yoga Nidra practice (p. 68). The Pratyahara in a Yoga Pose state of relaxation is triggered by following A good stretch in a yoga pose can trigger the instructions and returning to the a reaction where you automatically pull technique—time and time again. yourself out of the pose to avoid the pain. When you discover it, stay in the pose 2. In everyday life and on the yoga mat, the relaxed state can be triggered through and be aware of the pain: Examine it, where does it span the most? How big is the pain relaxed confrontation: or tension, how much space does it fill? Go a. Become aware of the situation or con- into the pain and experience it from within, dition. Then you can choose to actively find the center of the pain, and hold on to accept and/or act in another way. this experience as something interesting you b. Accept the situation or condition here examine. If the pain moves, follow. Your exand now. Stay in it, examine it, and let perience of the pain will gradually change, and it will be possible to relax more. The it fill you. energy, which was previously bound in the c. Realize that there are three factors tension, is released and becomes available.

79

Mooladhara Chakra

Yoga Program for Mooladhara Cleansing Technique: 1. Neti—Nose cleansing in the morning (p. 60) Initial Relaxation: 2. Dead Still – 5 min (p. 18) Physical Yoga: 3. Sun, I Greet You —one slow round with variation 5, chakra concentration (p. 32) 4. Dead Still – 3 min (p. 18) 5. Breath Balancing Pose (p. 74) 6. Equestrian Pose – Twist 3 min (p. 74), Mountain Pose 1 min (p. 35), Diamond Pose (p. 16)—The whole sequence on both sides. 7. Equestrian Pose—Variation 3 min (p. 75), Mountain Pose 1 min (p. 35), Diamond Pose (p. 16)—The whole sequence on both sides. 8. The Lizard 2 min (p. 76), Mountain Pose 1 min (p. 35), Diamond Pose (p. 16)—The whole sequence both sides.

9. Dead Still – 3 min (p. 18) 10. The Lotus Seed 3 min (p. 76), Mountain Pose 1 min (p. 35), Diamond Pose (p. 16)—The whole sequence on both sides. 11. The Spinal Twist, both sides (p. 63) 12. Pentagram Shavasana – 3 min (p. 77) Energy Attitutes: 13. The Crow’s Attitude (p. 77) 14. The Mare’s Attitude on the back (p. 78) Breathing Techniques: 15. Swooning Breath – 3 times (p. 65) 16. Alternate Breathing —step 2—count to 3 when the breath is held in/out – 5 rounds (p. 50) Relaxation: 17. Pentagram Shavasana 10 min —meditation on the contact with the ground (p. 77) Meditation: 18. Body Awareness (p. 20) From now on you work with both Mooladhara and Agya Chakra and – not least – with Alternate Breathing.

80

Swadisthana Chakra

Chapter 10 81

Swadisthana Chakra

Your Own Place

About Swadisthana Chakra Chakra, you can either feel it directly at the bottom of the spine, or you can focus on the pubic bone and from there sink backward (as in a funnel) towards the point in the spine just above the tailbone.

Swadisthana Chakra and the Unconscious

Swadisthana Chakra

The Sanskrit word swa means ‘one’s own’ and adhisthana ‘secluded place’. Swadisthana thus means ‘one’s own place’.

Traditional Symbolism

Traditionally, the Swadisthana Chakra is described as a lotus flower with six orange-red petals. Inside the circle it is pitch black. This is the symbol of basic ignorance, which is a state of unconsciousness or self-forgetfulness. It can be understood as a symbol of all that is in one that is hidden from oneself, all that is contained beyond the reach of normal consciousness. The element water and the seed vibration VAM are related to the Swadisthana Chakra. Since the plant world is closely linked to the chakra, eating vegetarian is considered an important practice for awakening Swadisthana. Furthermore, the sensory experience taste, the sensory organ tongue and the action organ genitals—including the metabolism, kidney and urinary system—are linked to the Swadisthana Chakra.

Localization

The Swadisthana Chakra is located at the bottom of the spine just above the coccyx. The contact area (Kshetram) on the front of the body is the area at the pubic bone, just above the genitals. When concentrating on the Swadisthana

A large part of every human being’s basis of existence rests in the Swadisthana Chakra. Swadisthana Chakra covers the area of man which in Western psychology is called the unconscious. It can be described as a department store that is filled with an infinite number of mental impressions or samskaras. Samskaras are impressions that linger from previous experiences, impressions we are no longer aware of, but which continue to affect our lives. All past actions and past lives, present existence and its inherent spiritual possibilities, can be symbolized by the Swadisthana Chakra. Individual consciousness has its root in the unconscious mind, and all instinctive emotions related to this chakra rise from the depths of the unconscious. The unconscious principle associated with Swadisthana is not an inactive or dormant process. On the contrary, it is far more dynamic and powerful than ordinary consciousness. When the Swadisthana Chakra is awakened, it can provide strong experiences from this unconscious dimension. In Mooladhara Chakra, the unconscious processes take on a conscious form and are expressed as greed, jealousy, love, hate, lust, and more. In the Swadisthana Chakra, on the other hand, there is no conscious activity or expression. Here it all exists in a potential form that influences and gives impetus to all actions, attitudes and reactions in everyday life. According to tantra, every impression, experience and association is remembered. If you experience a bitter disagreement, it is of course registered, but insignificant

82

Swadisthana Chakra

experiences such as passing by a person, seeing the person and moving on, are also registered and remembered. All these big and small impressions and experiences that are registered automatically together form the unconscious mind. Awakening of the Swadisthana Chakra means that all this unconscious material is activated and set in motion. Confusion and disturbance, fatigue, anxiety, sexual fantasies are allowed to come and go. One does not try to analyze or understand all these feelings and thoughts, but looks at them as a witness. ‘I am not this, I am the attention behind, I am a witness to the thoughts and feelings that come and go’ As mentioned, the fundamental energy is expressed directly through the Mooladhara Chakra in, among other

things, as sexual acts. When the same energy is activated in the Swadisthana Chakra, it will express sexuality indirectly, in the form of sexual fantasies. Many people who work with themselves have difficulty understanding, living through and integrating these aspects of themselves. But there is only one possibility, namely to accept that now the energy is expressed in the form of sexual fantasies. At another time, the same energy will express itself in the form of love or be transformed into strong, spiritual experiences. A greater spontaneity, desire and joy will gradually flow through the activities of everyday life as a result of the Swadisthana Chakra becoming more balanced and open. The work will be experienced as more pleasurable, and sexuality will be more characterized by devotion, joy and spontaneous activity. The imagination associated with the Swadisthana Chakra can be a source of greater desire—rather than anxiety, feelings of inferiority, or guilt.

Techniques for Swadisthana Chakra

A large number of yoga poses have a direct effect on Swadisthana Chakra. They increase the sensitivity of the area and give a gentle awakening of the chakra. Furthermore, there are two powerful techniques, Vajroli Mudra for men and Sahajoli Mudra for women. Awakening of the Swadisthana Chakra also acts as a switch for awakening of Bindu Visarga, which is a mental point of contact at the top of the back of the head. Any form of awakening of the Swadisthana Chakra is automatically brought up to Bindu and is experienced there in the form of inner sounds, Nada, as an expression of the relaxation that takes place in the deeper layers of the mind. Conversely, the techniques of Bindu Visarga also awaken, relax and balance the Swadisthana Chakra. Bindu Visarga is discussed later in a separate chapter (p. 130).

83

Swadisthana Chakra

Yoga Poses

Shashankasana, Bhujangasana and Parvatasana

Hare-Cobra-Mountain Pose

Sit in the Diamond Pose (p. 16) with your hands on your knees. Inhale as you lift your straight arms alongside your head. Exhale while bending your upper body, arms and hands in a straight line forward and down. Distribute the breathing in the movement so that you have fully exhaled the moment your head, elbows and hands reach the floor. The chest and abdomen now rest on the knees and the buttocks on the heels. Relax, hold the breath out, and concentrate on Mooladhara Chakra. On inhalation, move your hands about a hand’s length forward, leave them there while you stretch your arms and lift your body forward into the Cobra Pose. Stretch your head up and away from your body. Lift your body actively, push your chest forward, and hold the breath while concentrating on the Swadisthana Chakra. Exhale as you push your body up into the Mountain Pose. Hold the breath out, lower your heels and press your chest inward toward the center of the triangle, concentrating on the Mooladhara Chakra.

When you can no longer hold the breath out, then lower your body into the Cobra on inhalation, hold the breath and concentrate on the Swadisthana Chakra. On exhalation, push your buttocks back to the heels so that your forearms and forehead rest against the floor again. Hold the breath out and concentrate on the Mooladhara Chakra. Inhale, while lifting your hands, arms and head up from the floor at the same time, straighten your back so your entire upper body and your arms point straight up. Lower your straight arms while exhaling, so that your hands rest on your knees and you are in the Diamond Pose again. This is one round. Repeat five more times. Sit still for a moment with your eyes closed and experience your whole body. Variation: Make the pose dynamic with emphasis on the breath, for example doing ten rounds.

84

Swadisthana Chakra

Back Stretch

Paschimottanasana

Dynamic preparation: Lie on your back with your arms alongside your body and your straight legs together. Inhale while lifting your straight arms up over your head until they reach the floor. Hold the breath while sitting up with your arms straight up in the air and your back straight. On exhalation, move your upper body forward over your legs and, if possible, reach your toes with your fingers. Hold the breath out as you roll back into a supine pose with your arms alongside your body. Do the movement 3–5 times. After the last time, you sit bent forward and breathe normally. Back Stretch: Grasp the big toes so that the index finger and middle finger go down between the big toe and the other toe—and the thumb grips the outside of the big toe. It affects a contact point for Mooladhara Chakra that sits on the inside of the big toe. The legs are relaxed straight. If you do not reach the big toes when the legs are straight, you can grab around the ankles or legs. Stay in the pose, and allow the upper body and head to hang loosely, sinking as far forward and down as they can in their own weight, without pushing the body. Experience the spontaneous breath. With each exhalation, it is as if the body sinks a little further down. Feel the different parts of the body from the inside, at the same time as you experience the breath: Feel if you can release your head and neck even more. The upper body

is heavy, and you succumb in the lower back. Experience the face from the inside, and see if you can drop the mask on your face. Is the stomach relaxed? Experience the whole body at once. The whole body. Pay attention to how your body is doing. Do you detect tensions? If so, calmly notice where they are—and just let them be. Then they will eventually drop. Use Pratyahara (p. 79) in the pose. Concentration on Swadisthana Chakra: Experience the whole body in the pose. As a focal point in the body, experience Swadisthana Chakra at the lower part of the spine or through the contact area at the pubic bone. Experience Swadisthana Chakra as the center of the whole body. After 3–6 minutes, release your toes, straighten the upper body and head, and sit completely still with your back straight and your hands on the knees or thighs. Your eyes are closed. Experience the pelvic floor and the top of the head. Finally, gather your attention at Bindu, the top of your head. You can imagine— or perhaps you are experiencing—that you are receiving a stream of silence that draws your attention upward and inward in a state of deep relaxation and calm. Advanced variation: Sitting in the backstretch pose, exhale completely while stretching even further forward in the lower back. Hold the forward stretch for as long as you can hold the breath out. Then inhale, release the extra stretch and breathe normally, but remain in the pose. Repeat this a few times over a few minutes.

85

Swadisthana Chakra

Variations: Standing Back Stretch: Stand upright with feet parallel and slightly apart, straight legs. Bend your head slowly forward and down so that it hangs heavily. From here, bend your upper body, almost swirl by swirl, down to the floor—your arms hanging—until your entire upper body and head hang heavy and relaxed. Be in the pose for 3–6 minutes with straight knees, without overstretching them. Then roll your upper body fairly slowly upward, and straight up your head. Stand still and feel the whole body. If you are stiff in the lower back, you get good help from gravity in this variation. Only gravity is active in the pose; do not push your body down. Butterfly Back Stretch: Place the soles of the feet against each other so that an angle of around 90° is formed between the thigh and the calf. Push your lower back forward and place your arms between your legs. Let your arms and head hang heavy. Be in the pose for 3–5 minutes. Slowly roll up, straighten your back, sit still, and experience the whole body.

Half Butterfly Back Stretch: Sit on your buttocks. Stretch the right leg forward and place the left sole of the foot against the inside of the right thigh. Push the hips and upper body forward, and grasp the toes or calf. Let your head, upper body, and arms hang loose and relaxed. Be in the pose for 3–5 minutes. Come out slowly, sit still with your back straight, and experience the whole body. Repeat on the other side.

Spread Legs Back Stretch: Do as in the Butterfly Back Stretch, but with wellspread legs.

Precautions: People with spinal disc herniation should either avoid the pose and the variations completely, or do it with great care. Counter poses: All backward-bending poses, such as the Cobra, the Locust, the Bow, the Fish or the Abdominal Stretch. The Back Stretch awakens the Swadisthana Chakra, removes stress associated with tense muscles around the spine, and generally has a relaxing effect on the body and the mental state.

86

Swadisthana Chakra

Ardha Supta Vajrasana

Half Abdominal Stretch

Sit on the buttocks with straight legs. Bend the right leg and place the right foot at the right side of the buttocks with the heel uppermost. Support the movement with your hands on the ground behind your back and gently lower your upper body back and down on your elbows, or as far as possible. Maybe you can get all the way down on your back with your arms on the floor above your head. If it is stiff or tight in the thigh, the knee will tilt slightly up. Experience the body— let go more on each exhale. After 3–6 minutes, tilt the right leg out and stretch it. Bend both legs with your feet on the floor and relax on the lower back for a moment. Stretch your legs out and place your hands under your buttocks with your palms facing down. Lift the straight legs so that they point straight up. Sit up by lowering your legs and at the same time tilt your upper body up. Repeat the pose on the other side.

Supta Vajrasana

Abdominal Stretch

Sit in the Diamond Pose. The feet are under the buttocks with the heels slightly out to the side so that the feet form a bowl where the buttocks rest. Bend slowly backward and downwards. Support your upper body when bending backward, first with your hands on the floor and later your elbows. Bend your head back and place the top of your head on the floor. The hands rest on the hips and elbows on the floor. Stay in the pose, allowing the body to sink as far down as it can get under its own weight. Experience the spontaneous breathing. On each exhalation you can allow the body to sink a little further down. Feel the different parts of the body from the inside—the back, lower back, thighs—while you experience the breath. Experience the whole body at once—as a whole. If you become aware of tension while lying there, you quietly turn your attention to the tense area. Then the tension will often drop by itself. All you need is to feel it from inside. Use Pratyahara in the pose (p. 79). Concentration on the Swadisthana Chakra: Experience Swadisthana Chakra as a focal point for the body by focusing on the contact area at the pubic bone. Experience the breath, and on each exhalation relax even more in the pelvic floor. Come out of the pose after 3–6 minutes and sit up. The back is straight, the head is upright and the hands are resting on the knees or thighs. The eyes are closed. Sit completely still and experience the state of calm and silence flowing through your body.

87

Swadisthana Chakra

Eka Pada Rajakapotasana

Gather your attention at Bindu, the top of your head. Feel or imagine that you are receiving a stream of silence that draws your attention upward and inward in a state of deep relaxation and calmness. Variations: 1) If possible, lower your shoulders completely onto the mattress and straighten out the neck so that your head and shoulders rest against the ground. The arms are extended up next to the head. Lie completely still and experience the whole body with the center in the Swadisthana Chakra, or in the Anahata Chakra, if you can lie completely effortlessly in the pose. 2) When lying with your shoulders on the floor, stretch your arms under your body, and place your palms against each other under your buttocks so that your fingers protrude between your legs. This relieves the lower back in the pose.

Lotus Sprout / Groin Stretch The instruction is the same as for the Lotus Seed (p. 76), but with the upper body upright and the hands or knuckles in the floor on both sides of the knee. Feel free to close your eyes and stay in the pose for 3–5 minutes with recurrent concentration on the stretch in the groin and on the spontaneous breathing. Come out of the pose slowly. Sit in the Diamond Pose with your eyes closed. Experience the whole body. A beneficial variation is to go up in the Mountain Pose (p. 35) before you sit down in the Diamond Pose. When you are ready, repeat the pose on the other side. 

Counter poses: All forward-bending poses, such as the Back Stretch or the Plough. Abdominal Stretch is a powerful technique for awakening the Swadisthana and Anahata Chakra. The pose stimulates digestion, the lumbar spine is compressed, and tensions in this area dissolve. Blockages in the sexual energy dissolve. Impotence, frigidity and some types of involuntary infertility may be remedied by this pose.

Dead Still

After the Back and Abdominal Stretch, you lie still in Dead Still for 3–4 minutes and let your body and mind calm down.

88

Swadisthana Chakra

The Cobra

Bhujangasana

Lie on your stomach. Place the palms on the floor next to the chest with the fingers forward so that the elbows point up. The forehead is on the floor. First inhale deeply and then stretch your arms without moving your hands so that you lift your head and upper body. Hold the breath and lower your upper body to a position where you can hold your body without using your arm muscles. Concentrate on the Swadisthana Chakra. Hold the pose and concentration for as long as you can hold the breath. Relax your buttocks and thighs while holding the pose. Slowly lower your body while exhaling. Repeat 3–5 times. Variations: There are many variations, such as keeping your arms straight forward next to your head, or with your hands folded behind your back, when lifting yourself up. It is as if you are pulling your body upward with your arms. Or you actively lift your body up in straight arms with your head as far up from your shoulders as possible.

The Locust

Shalabhasana

Lie on your stomach. Place your hands under your thighs with the palms facing upward. Keep your forehead on the floor. Lift one leg as high up as possible without bending the knee. Keep your leg there, breathe normally, and concentrate on the Swadisthana Chakra. Lower your leg after a few minutes. Repeat with the other leg. Then inhale deeply and throw both legs up as high as possible. The forehead remains on the floor. Hold the breath, and keep your straight legs up for as long as you can hold the breath. Concentrate on the Swadisthana Chakra. Relax on exhalation. Do the Locust with both legs three times. The Locust stimulates the sexual energy and gives a better appetite. The exercise strengthens the muscles in the back and pelvic floor. Do not do this pose if you have a hernia.

The Cobra dissolves tension in the back and pelvic floor and strengthens the back. It is good for sciatica and disc herniation, for low back pain and for menstrual pain. It is also good for asthma patients.

89

Swadisthana Chakra

The Bow

Dhanurasana

Lie on your stomach. Bend your legs and grab around your ankles. Inhale deeply as you stretch your legs up and back so that your upper body is pulled up from the floor. Hold the breath and feel that you really try to stretch your legs. The head is bent backward, the gaze is directed upward. It is as if the legs pull the shoulders away from the chest so that the chest is pressed forward properly. Experience Swadisthana Chakra as the center of the whole body. When you can no longer hold the breath, relax on exhalation. Repeat the exercise at least three times. After the last time, roll over on your back before exhaling and relax. Variations: Swing back and forth or from side to side while holding the breath. Try to press your knees closer together. The Bow stimulates the digestion if constipated and helps to build stronger muscles in the pelvic floor. It can be recommended in case of disc herniation. Do not do the pose if you have ulcers in the intestinal tract or hernia. Ardha Ananda Balasana

Happy Baby Pose, One Leg

Lie on your back. Bend the left leg, and grasp around the arch of the foot from the inside with the left hand. Pull the knee down towards the left side of the chest. Hold the pose for 2–4 minutes. Repeat on the other side.

Ananda Balasana

Happy Baby Pose

Lie on your back. Bend both legs, and grasp around the arch of the feet from the inside. Pull your knees down towards the sides of your chest. Hold the pose for 2–4 minutes.

Cow Face Pose

Gomukhasana

Sit on your buttocks with straight legs. Place the left leg under the right thigh and the foot on the right side of the buttocks. Then place your right foot on the left side of your buttocks so that your two knees are as straight on top of each other as possible. Bend your upper body forward over your knees, and place your hands and forearms on the floor in front of your knees. The buttocks stay in the floor. Let the head and upper body hang. Experience how this pose stretches different places in the body. Sit for a few minutes. Straighten your body, place your hands on your knees, and sit still for a while. Experience the lower back and Swadisthana Chakra. Swap legs and repeat the pose.

90

Swadisthana Chakra

Breathing Technique Blacksmith’s Bellows

Bhastrika

Learning the simple Blacksmith’s Bellows Lie on your back with legs straight and slightly apart, and eyes closed. Place one hand on your stomach. Feel the breath. On inhalation the stomach moves up a little, and on exhalation the stomach lowers. It happens by itself. Now amplify this movement with a slightly stronger and faster breath. No effort. It is as if you are breathing from the back up into your stomach. Now sit up in a meditation pose and do exactly the same thing. Close your eyes. Have the feeling that the breath moves from the back to the abdomen. The abdomen expands on inhalation and contracts on exhalation. You can alternate between lying down and sitting to establish this quick breath in the stomach. The simple Blacksmith’s Bellows Sit in a good meditation pose with your back straight and your hands on your knees. Now breathe in and out quickly through the nose 30–70 times. The

abdomen expands on inhalation and contracts on exhalation. Finally, inhale completely and make the Root Dam. Hold the tightness while holding the breath effortlessly. Then release the Root Dam and exhale normally. Repeat three times. The Blacksmith’s Bellows In the final version of the Blacksmith’s Bellows, you also do the Chin Dam when holding the breath (p. 124). First, inhale and exhale rapidly through the nose 30– 70 times. Finally, inhale completely and do the Root Dam and the Chin Dam. Hold the dams and hold the breath effortlessly for as long as you can. When you can’t hold the breath any longer, release the Root Dam, release the Chin Dam, straightening the back and head before exhaling. Repeat three times. The Blacksmith’s Bellows gives you more contact with the breath in the stomach. In everyday life, you may find that breathing with your stomach provides more peace and overview. Immediately, the technique gives more energy and is a good preparation for the Alternate Breathing technique.

Energy Attitude Vajroli/Sahajoli Mudra

Thunderbolt’s Attitude

Sit in a meditation pose or lie on your back. Calm down first. Be sure you are completely relaxed in the entire pelvic floor and abdomen. Variation 1: Slowly pull together and up around the genitals. The contraction is equivalent to holding water just before urinating. Hold the contraction for a while, then slowly relax until the genitals are completely relaxed. Make the movement slow and careful. It is just as important to completely relax as it is to completely contract. Avoid using the muscles of the rectum, abdomen, buttocks and thighs. Repeat 5–10 times. Variation 2: Inhale deeply while pulling the genitals together and up. Hold the

breath and contraction, concentrating on the clitoris for women and the penis root for men. The vagina/testicles may well follow up a bit in the contraction, but the center is in the clitoris/penis root. When you can’t hold the breath any longer, pull together and up a little more before completely relaxing on exhalation. Check that the area is completely relaxed before breathing in again and repeating the exercise. Repeat 3–5 times. Variation 3: Alternate contraction and relaxation in a light, fast rhythm or in time with the natural breathing. In addition to awakening the Swadisthana Chakra and Bindu, the exercise has a relaxing effect and gives greater control and vitality to the entire pelvic floor.

91

Swadisthana Chakra

Yoga Program for Swadisthana Cleansing Technique: 1. Neti—Nose cleansing in the morning (p. 60) Initial Relaxation: 2. Dead Still – 5 min (p. 18) Physical Yoga: 3. Hare-Cobra-Mountain Pose (p. 84) 4. Standing Back Stretch – 3 min (p. 86) 5. Standing Camel – 3 times (p. 41) 6. Butterfly Back Stretch – 3 min (p. 86) 7. Half Butterfly Back Stretch – 3 min (p. 86) 8. Back Stretch – 3 min (p. 85) 9. Half Abdominal Stretch – 3 min (p. 87) 10. Abdominal Stretch – 3 min (p. 87) 11. Dead Still – 3 min (p. 18) 12. Happy Baby Pose – 2 min (p. 90) 13. Lotus Sprout – 3 min (p. 88)

14. The Spinal Twist (p. 63) 15. The Cobra – 3 times (p. 89) 16. The Locust – 3 times (p. 89) 17. The Bow – 3 times (p. 90) 18. The Cow Face Pose – 3 min (p. 90) Energy Attitudes: 19. The Mare’s Attitude (p. 78) 20. Thunderbolt’s Attitude (p. 91) Breathing Techniques: 21. Blacksmith’s Bellows with Root Dam (p. 91) 22. A lternate Breathing – Step 3 (p. 50) Relaxation: 23. Yoga Nidra deep relaxation (p. 68) Meditation: 24. The Inner Space – Being a Witness (p. 69)

92

Manipura Chakra

Chapter 11 93

Manipura Chakra

The Dwelling of the Jewel—Your Inner Fire

About Manipura Chakra

Manipura Chakra

The word Manipura is composed of two Sanskrit words: mani meaning ‘jewel’ and pura meaning ‘dwelling’. Manipura thus means ‘The Dwelling of the Jewel’.

Traditional Symbolism

Manipura Chakra is symbolized by a sharp deep red lotus flower with ten dark gray petals. Inside the circle, there is a triangle in a bright yellow color, a symbol of fire, change and action—like a luminous sunrise. Manipura Chakra is the center of fire with the seed vibration RAM. The eyes, sight and feet are also related to Manipura. Similarly, visions, desires and plans are related to the ability to implement them.

Localization

Manipura Chakra can be located in the spine just behind the navel. The entire navel region is the contact area of the Manipura Chakra on the front of the body. Manipura Chakra has similarities— both in location and function—with the solar plexus, a nerve center in the upper part of the abdominal cavity.

Manipura Chakra and the Inner Fire

Awakening of Manipura Chakra brings with it, among other things, the ability to act and more easily carry out what you really want to do. The Manipura Chakra is also the subtle center that controls the

digestive system and the body’s stress response. Stress activation is a vital and ancient function in the body through which you are instantly able to fight or flee. In a busy day, the same stress hormones are triggered, albeit to a lesser extent, so that you get done what needs to be done—at work, at home, and in your leisure time. When the body and mind over time work at a more intense activity level, it can be difficult to find the off button. In other words, everyday stress can be necessary, useful and even creatively enriching—you get things done—but devastating if you cannot let go of the state of stress when it is no longer needed, for example when you go to sleep. Awakening of the Manipura Chakra is equivalent to accessing a switch where this form of stress can be turned on or off as needed. At the physical level, the digestive system makes the energy in food available to the body. At the subtle level, Manipura Chakra draws prana (life energy, vitality) out of food and air and distributes it throughout the body along a complex network of nadis—energy flows. All chakras are prana centers, but the Manipura Chakra is the main station for the transformation and distribution of energy. According to tantra, there are five types of prana in the body: Prana, Apana, Vyana, Udana and Samana—It can be a bit confusing that one type is also called prana as in the main category. Prana is the energy that flows from the navel to the neck area on inhalation. Apana is the energy that flows from the navel region to the rectum/pelvic floor on exhalation. Through the use of yoga techniques, the flow of Prana and Apana can be reversed so that they meet in Manipura on inhalation. It creates the necessary power, heat and intensity to awaken the Manipura Chakra. A total reorganization of the energy flows in the body follows

94

Manipura Chakra

from this, so that the Kundalini power now gets its permanent base in Manipura rather than in the Mooladhara Chakra (p. 149).

Manipura Chakra can also be seen as one’s personal gas station. When there is little fuel, one does not get far and is not able to realize oneself in the world. One becomes Emotions and Will a slave to beliefs and circumstances and loses contact with the will power as a When an emotion is delayed, it is direct expression of one’s inner being. You expressed later. When it is distorted, it get frustrated and give up easily when you is directed away from its source towards something completely different. When the encounter obstacles in achieving what you really will or want. feeling is shifted, it is given a completely When emotions and will are not allowed different expression. to express themselves, the Manipura There are many ways to suppress Chakra is blocked. Energy, emotions and emotions. One suppressive behavior is to drive are turned inward and build up. constantly snack on food. It replaces the original feeling and puts an effective lid on This pent-up energy can possibly purify Manipura through a crisis—and the energy the contact with the feeling. is released again—or result in illness. When you constantly are involved in feelings When there is a harmonious interplay of stress and nervousness—‘butterflies in between one’s inner—thoughts, feelings the stomach’—it can strongly influence and intentions—and outer expressions, your digestion. Sudden shocks can be energy flows freely through the Manipura experienced as pure blows in the stomach Chakra. Well-being, surplus energy, area, and strong emotions, such as crises in humor and a clear spiritual orientation a relationship, can destroy the appetite. characterize everyday life. When one has chosen to work consciously Techniques for with one’s own development, it is wise to Manipura Chakra keep one’s eyes open to such mechanisms. To activate and bring balance to the A large number of poses and exercises Manipura Chakra, it is recommended to affect the Manipura Chakra. Some keep a controlled and balanced eating techniques create greater balance by pattern—not too little or too much food and reducing activity in the area and other not eating too often or too infrequently. It techniques by stimulating and increasing can be helpful to fast for a period of time the activity level. since it makes the area more sensitive, The two most important techniques for without having to be overly focused on food awakening the Manipura Chakra are and diets. An extreme preoccupation with Agnisara and Nauli. These techniques food is another expression of poor balance require some training, but they form the in the Manipura Chakra. foundation for uniting Prana and Apana When the Manipura Chakra is in balance, and for awakening the Manipura Chakra. there will be a correspondence between The Manipura Chakra is connected to the emotions as they are experienced and eyes, but the inner visions are connected as they are expressed. One accepts all to the Agya Chakra. Agya and Manipura one’s feelings, both the good and the Chakra are also interconnected, just as difficult, and allows them to have a direct planning and execution, respectively, are expression; you say ‘no’ when you mean interconnected. no and ‘yes’ when you mean yes. There The Tratak concentration technique is correspondence between thoughts, is therefore also used to awaken the feelings, words, actions, and body Manipura Chakra. language; they form a whole.

95

Manipura Chakra

Yoga Poses

The Plough

Halasana

Dynamic preparation: Lie on your back with your arms down alongside your body and your legs next to each other. Lift the straight legs up over the head—using the abdominal muscles—so that the toes go down to the floor behind the head. The arms remain on the floor. If your back and neck are stiff, just move your legs as far as possible in this direction without pushing. As soon as you have entered the pose, roll down on your back again and lower your straight legs to the floor. Repeat this a few times. Pregnant women and people with severe back problems may bend their legs when lifting and lowering. The Plough: Stay in the pose with your legs on the floor behind your head. The feet and toes can either be bent, or stretched so the front of the feet rest on the floor. The arms rest outstretched on the floor, either in the opposite direction of the legs or stretched upward next to the head. The legs are completely straight. Lie completely still—like a statue. Experience the body from within, keep in touch with the whole body, experience the spontaneous breath and the whole body at the same time. You can bend your index finger in to your thumb if your arms are outstretched. It makes it easier to relax in the pose. If you experience pain, go into it ... find the center ... examine it. How is the condition of the abdomen and shoulders?

Concentration on the Manipura Chakra: As a focal point in the relaxed body, experience the Manipura Chakra either at the navel area or in the spine behind the navel: Manipura Chakra as the center of the whole body. Or imagine that inhalation and exhalation flow back and forth between the navel area and the chakra in the spine behind the navel. Lie like this for a while. After 3–6 minutes, roll down on your back and let your legs point straight up. Then slowly lower your straight legs to the floor if you can. Otherwise, bend your legs as much as necessary for this movement. The eyes are closed. Experience the whole body—quietly. Variations: There are many variations of the Plough. You can interlock your fingers when your arms are on the floor behind your back; or spread your legs and take hold of the toes; or walk the tips of the toes away from the head; or towards the head; or out to each side. You can also bend your knees lowering them down towards the ears, and folding your lower arms across the back of the knees. Counter pose: All backward bending poses, such as the Fish, Wheel, Bow or Abdominal Stretch. The Plough removes stress associated with tense muscles around the neck and spine and generally has a calming effect on the body and mind. Do the pose carefully, without forcing the body into the pose.

96

Manipura Chakra

The Fish

Matsyasana

Lie on your back in Dead Still. Place your hands under your buttocks with your palms facing up. Push your chest up, and bend your head back so that you are resting on top of your head. Press the chest upward in an arc using the back muscles with the elbows on the floor supporting the upper body. Hold the pose and stretch in the chest, relax the pelvic floor and legs. Experience the whole body while focusing the attention and the breath on the passage between the navel area and the Manipura Chakra. After 3–6 minutes, straighten your neck, release your arms and lie down calmly on your back. Experience the after-effects of the pose throughout the body. More advanced version: Sit in the Lotus Pose, and bend your upper body backward until your head rests on the top. Grasp the feet, and press the chest up so that the elbows reach down to the floor. Hold the pose and experience the whole body with the center in the Manipura Chakra. After 3–6 minutes, sit up calmly in the Lotus Pose. Sit still and experience the whole body. The Fish can be used as a counter pose to the Plough and the Back Stretch, among other poses. The Fish helps with constipation by stretching the intestines. It also helps with bronchitis and asthma because the lungs and chest expand.

Dead Still

After the Plough and the Fish, lie still in Dead Still for 2–3 minutes and let your body and mind calm down.

The Peacock

Mayurasana

Sit on your heels with your knees apart. Place your palms on the floor between your knees so that your fingers are pointing backwards towards your feet. As you lean your upper body forward, allow your elbows to support your abdomen or hips. Stretch the legs backward so that the whole body is straightened as much as possible in a straight line. Lift your head up well. Tighten your back muscles, and lean forward a little more so you balance on the palms with your body weight on your elbows. Inhale deeply, and slowly tilt your body forward, while lifting your feet. Hold the breath and keep your body as horizontal as you can. When you can no longer hold the breath, come out of the pose and relax. Do the pose 3–5 times, or stay longer in the pose, while breathing normally and concentrating on the Manipura Chakra. Variation: Sit in the Lotus Pose, and from there go up into the Peacock. The Peacock stimulates the metabolism and digestive process and has an invigorating effect.

97

Manipura Chakra

The Wheel

Chakrasana

Lie on your back. Bend your legs so that the soles of your feet are on the floor just behind your buttocks. Place your palms on the floor under your shoulders so that your fingers are pointing backward towards your feet. Lift your body and bend your head back so that you are standing on your feet and the top of the head, supported by your hands. Move your hands even further under your body and then stretch your arms as best you can on inhalation, even straightening your arms, so that you stand in an arc on your hands and feet. Stand in the pose as long as you can hold the breath. Concentrate on Manipura Chakra. When you can no longer hold the breath, slowly lower your body to the floor and relax. Repeat the pose 3–5 times, or remain longer in the pose while breathing normally. The Wheel is used as a counter pose to the Plough, the Back Stretch, and the Hare/ the Yoga Attitude, among other poses. The Wheel gives a good compression to the whole back and a proper stretch to the front of the body. The gastrointestinal system, especially, is stretched so that tension and energy are released.

The Hare

Shashankasana

Sit in the Diamond Pose with your hands on your knees. Inhale and grasp one wrist behind your back. Bend forward on exhalation and let your forehead rest against the floor. Breathe normally and let your body calm down. Experience the navel area, feel that it is warm and soft— like hot beeswax that melts and melts. From the navel area, sink backward to a point in the spine behind the navel, the Manipura Chakra. Stay in the pose for 3–10 minutes. When inhaling, sit up, and when exhaling, place your hands on your knees. Sit still with your eyes closed. Experience the whole body from inside for at least three minutes. The Hare is a good exercise to end a yoga program with. It collects the energy released from the whole program and gives an effect for the whole body. The pose itself has a calming effect on stress, anger, and depression, and can relieve headaches or pain related to the intestinal system and abdomen, such as menstrual pain.

98

Manipura Chakra

The Yoga Attitude

Variation 1: Let your arms rest on the floor next to your legs. Completely relax your shoulders.

Variation 2: Stretch your arms up past your head and let them rest fully against the ground.

Yoga Mudra

Sit in the Lotus Pose or Half Lotus Pose with your hands on your knees. Inhale and grasp one wrist behind your back. Bend forward on exhalation, and let your forehead rest against the floor, or on a pillow if you cannot get your head all the way down to the floor. Breathe normally and let your body calm down. Experience the shape of the whole body like a sixpointed star, and at the same time experience the spontaneous breathing. Imagine that the Manipura Chakra is the center of this ✡ , the symbol of yoga. Stay in the pose for 3–10 minutes. Then sit up on inhalation, and on exhalation place your hands on your knees. The eyes are closed, while you experience the whole body from inside. Yoga Mudra has the same effects as the Hare, only more powerful. The pose unites mental energy, thoughts, emotions, and body.

Other Poses

We have listed the most important poses for Manipura Chakra here. The Bow (p. 90) and the Camel (p. 41) are also good exercises for this chakra.

99

Manipura Chakra

Energy Attitude and Energy Dam Abdominal Dam

The Water Barrel

Tadagi Mudra

Sit on the floor with your back and legs straight. The hands rest on the knees. Inhale deeply, then place the fingers on the toes. The arms are completely straight and the back is as straight as possible. Hold the breath, and press downward in the abdomen (Note: not upward in the head) so that it expands maximally in all directions. Look effortlessly at a point in front of you. At the same time, concentrate on the contact area of the Manipura Chakra. When you can no longer hold the breath, relax your stomach, sit up with your eyes closed, and breathe lightly and quietly until the breath has calmed down. Experience the whole body. Repeat the exercise up to seven times.

Uddiana Bandha

Sit in a meditation pose with your hands on your knees or stand with slightly spread and bent legs with your hands on your knees. Bend your body forward while exhaling completely. Hold the breath. If you are sitting, hang in your arms with the chin close to your neck in the Chin Dam (p. 124). If you are standing, stretch your arms and let your hands rest on your knees. Suck your stomach in and up, all the way up under your ribs. It is the negative pressure in the lungs combined with an active use of the diaphragm that pulls the abdomen up. Hold the breath and concentrate on the Manipura Chakra. Next, relax your stomach, then straighten your body, and finally inhale. Repeat the exercise up to seven times. If you think that the Abdominal Dam is difficult, it is a good idea to first work regularly with the Wave Breath for a while. The Abdominal Dam should only be done on an empty stomach, i.e. at least four hours after a large meal. Avoid the exercise if you have stomach ulcers, high blood pressure, or severe heart problems. The technique helps against constipation and slow digestion. It stimulates and regulates the entire abdominal area.

The Water Barrel relaxes and strengthens the entire gastrointestinal system and reduces stress and worries. The exercise gives clarity in the head and is a good preparation for meditation.

100

Manipura Chakra

Purification Techniques Kapalabhati is a great technique for cleansing the airways and it helps in awakening Agya Chakra.

Kindling the Fire Kapalabhati

Cleansing of the Frontal Part of the Brain

Sit in a meditation pose with your hands on your knees and your eyes closed. In this breathing exercise, the exhalation is the only controlled activity, while inhalation is passive and happens by itself. You breathe through your nose. Exhalation occurs when you suddenly and violently push your stomach in, which gives a powerful and short exhalation. Immediately after the contraction, you relax your stomach so that the inhalation comes spontaneously. Then you squeeze your stomach again in the next exhalation. It is as if the exhalation shoots upward from the abdomen and out through the top of the head. If you are not used to doing the exercise, it pays to let the pace be moderate. If you are more trained, the pace can be increased, but not so much that you actively inhale. Continue 30–100 breaths. Simultaneously with the last of these exhalations, you bend your body forward and down towards the floor, while exhaling completely. Hold the breath out, and do the Root Dam, the Abdominal Dam and the Chin Dam. It is called Maha Bandha, the Great Dam. Hold the Root Dam and Abdominal Dam for as long as you can hold the breath. When you can no longer hold the breath, first release the Root Dam, then the Abdominal Dam. Relax your arms while straightening your body. Inhale and relax. Repeat three times.

Agnisara Kriya

Before you embark on Agnisara, you should be able to do the the Wave Breath and the Abdominal Dam without difficulty. Stand with your legs slightly apart with your hands on the slightly bent knees. Look down at your stomach. Exhale completely while squatting. Hold the breath, stand up with your legs slightly bent and your hands on your knees, with the full weight of your upper body on your straight arms. Suck the stomach in and up into the body—using the negative pressure in the lungs—so that the lower ribs protrude sharply. As you continue to hold the breath, release your stomach again until it is completely relaxed. Suck the stomach all the way up, then release it all the way down, up and down in a smooth, light rhythm. When you can no longer hold the breath, first relax your stomach, then straighten your body, and only inhale when you stand upright with relaxed shoulders. Repeat Agnisara 3–5 times. Afterwards, rest on your back for at least three minutes. Agnisara strengthens the entire digestive system and reduces stress. At the same time, it releases tension throughout the abdominal area and thus stimulates the psychic energy throughout the body. The exercise has the same same guidelines as explained for the Abdominal Dam (p. 100).

101

Manipura Chakra

Rotation of the Abdominal Muscles

Nauli

Do the Abdominal Dam in a standing pose. Hold the breath out during the entire exercise, and only breathe in again when you are standing upright. Step 1: By pressing one hand against the knee, you can make a small tendon protrude all the way to that side of the abdominal cavity. Repeat on the opposite side. Getting this tendon requires training, so do not continue with step 2 until you can do it. Step 2: Now make the small tendon move a little further in by pressing the hand against the knee so that it emerges as a thicker muscle on one side of the abdominal cavity. At the same time, relax where the muscle emerges. Repeat on the opposite side. Step 3: Develop a thicker muscle in the middle of the abdominal cavity by pressing evenly against both knees. Nauli: By shifting the pressure on the knees from side to side, it is now possible to make a kind of rotating movement of the muscles so that it emerges to the right, in the middle and to the left, it disappears and reappears on the right side, in middle and so on. Do this rotating motion for as long as you can hold the breath. Repeat Nauli 3–5 times. Afterwards, rest on your back for at least three minutes. Nauli awakens the Manipura Chakra, stimulates ‘the inner fire’ and keeps the entire abdominal cavity free from tension and stress. Nauli has the same guidelines as explained for the Abdominal Dam (p. 100). The best time to do Agnisara and Nauli is in the morning before breakfast and after you have been to the toilet.

Breathing Technique Audio file: 13. Prana Apana Visualization SPOTIFY

Prana and Apana Visualization

Sit in a good meditation pose with your hands on your knees and your eyes closed. Experience the whole body, focus on the shape of the body, completely immobile, the whole body—quiet as a statue. Experience the spontaneous breath at the stomach. Feel your stomach expand on inhalation and contract on exhalation. All by itself. Continue for a few minutes. Imagine that the breath flows simultaneously from Mooladhara to the navel (the inverted Apana stream) and from the neck to the navel (the inverted Prana stream). The two currents meet in the navel region. You begin by imagining this, but eventually you may experience the energy currents directly. A stream of consciousness creates a stream of energy. Now take a deeper breath, while continuing to imagine that the currents of Apana and Prana meet and turn in the navel region. Hold the breath for a moment after each inhalation, focusing on the navel area, and feel a force build up. Avoid exerting yourself. Continue for a few minutes. Now breathe in completely with the awareness of the currents of Prana and Apana flowing to the navel area, hold the breath, do the Root Dam, and imagine that the force is focused at one point in the navel area. It is important that you completely relax in the abdominal area. Hold the breath for as long as you can, the Root Dam is pulled even further up, and the force is intensified in the navel area. Let go of the Root Dam, while you exhale calmly. Repeat 3–5 times.

102

Manipura Chakra

Meditation

Mantra Meditation

Sit in a meditation pose or on a chair. The back and head are straight and relaxed, the hands rest on the thighs, and the eyes are closed. Practice body and breath awareness until you feel that you have calmed down somewhat. Now start repeating the mantra RAM inside you—think the sound ‘raammm’ regularly, evenly, and almost monotonously. Do not play with the sound or the thought, just repeat the RAM steadily and freely. When you discover that you have forgotten yourself in other thoughts, you calmly return to repeat: RAM, RAM, RAM, RAM. You might get the feeling that the mantra vibrates throughout the body from the center of Manipura Chakra.

After 15–20 minutes, you stop and sit quietly present with the after-effects—‘I sit here, relaxed—resting in myself.’ The mantra meditation with RAM is for awakening the Manipura Chakra. The same form of meditation can be used to awaken the other chakras, with their respective mantras: Mooladhara: LAM Swadisthana: VAM Manipura: RAM Anahata: YAM Vishuddhi: HAM Agya: OM Audio file: 14. Mantra Meditation SPOTIFY

103

Manipura Chakra

Yoga Program for Manipura Cleansing Technique: 1. Neti—Nose cleansing in the morning (p. 60) Meditation: 2. Mantra Meditation (RAM) (p. 103) or Prana and Apana Visualization (p. 102) Physical Yoga: 3. Equestrian Pose—Twist 3 min (p. 74), Mountain Pose 1 min (p. 35), Diamond Pose (p. 16)—The whole sequence on both sides. 4. The Plough – 3 min (p. 96) 5. The Fish – 3 min (p. 97) 6. Dead Still – 3 min (p. 18) 7. Back Stretch – 4 min (p. 85) 8. Abdominal Stretch – 4 min (p. 87) or Half Abdominal Stretch – 4 min (p. 87) 9. Dead Still – 3 min (p. 18) 10. The Universal Pose – 2 min (p. 42) 11. The Peacock – 3–4 times (p. 97)

12. The Wheel – 3–4 times (p. 98) 13. Yoga Mudra or the Hare – 3 min (p. 99) Cleansing Techniques: 14. Preparatory: The Wave Breath (p. 24) 15. Abdominal Dam standing – 3–4 times (p. 100) 16. Agnisara – Kindling the Fire – 3–4 times (p. 101) 17. Dead Still – 3 min (p. 18) Energy Attitude: 18. The Water Barrel – 3–4 times (p. 100) Breathing Techniques: 19. Cleansing of the Frontal Part of the Brain – 3 times (p. 101) 20. A lternate Breathing – step 3 (p. 50) Concentration: 21. Tratak (p. 66) Relaxation: 22. Yoga Nidra deep relaxation (p. 68) Suggestions for a shorter program: Exercise 2, 3, 4, 5, 6, 11, 12, 13, 15, 16, 17, 18, 20 and 22.

104

Anahata Chakra

Chapter 12 105

Anahata Chakra

Openness and Devotion

About Anahata Chakra physical plane, the chakra is connected to the lungs, heart, arms and hands. The heart center is also known as Hridaya Akasha which means ‘space of the heart’.

Anahata Chakra and Devotion

Anahata is perhaps the easiest chakra to relate to. Emotions such as infatuation, love, empathy, and grief are associated with this area. Figures of speech such as ‘with a heavy heart’, ‘a stab in the heart’, ‘light-hearted’, ‘heartache’ and ‘heart Anahata Chakra room’, and in addition all the small, red The Sanskrit word Anahata means ‘unstruck hearts we use in letters and messages, sound’ or ‘eternal and constant sound’. are different expressions of the symbolic value the heart has in our culture.

Traditional Symbolism

According to the Tantric tradition, the Anahata Chakra is described as a deep red lotus flower with 12 red petals. Inside the circle there is a deep blue hexagram, i.e. two triangles intertwined. The hexagram represents the element air. The triangle with the tip down symbolizes power, energy or creativity, and the triangle with the tip up symbolizes the experiential attention or consciousness. The traditional psychic symbol of the Anahata Chakra is a motionless, small, silent flame from a candle or an oil lamp. It is used as the symbol of your inner core. The basic vibration in Anahata is YAM. The senses of touch, skin and hands are linked to the heart center. One of the nadis from the Anahata Chakra flows along the arms into the hands. Through the hands we can give love in the form of touch or we can heal by transmitting prana. Giving and receiving massage involves the hands, skin, touch and sense of touch and releases energy in the heart center. Many couples experience that mutual massage can also solve problems and provide renewed intimacy.

Localization

Anahata Chakra is located in the spine just behind the center of the chest. On the

In most people, the Mooladhara and Swadisthana Chakras are largely aroused and quite active. Many people also realize themselves in life and carry out what they really want—an expression that Manipura Chakra is active. There is little doubt that the Anahata Chakra works to a certain degree in most people. Nearly everyone has experienced being in love and has people they love and who also give them love back. Love can easily be limited to family, friends, and others who also give love back. When Anahata Chakra is awakened even more, when it opens and becomes more balanced, it will increase the ability to more actively give love. One also becomes more able to receive love. Devotion makes it possible to get in touch with other people’s inner being, but also the inner being in things, machines, and materials. That is, to hear and see what things tell us. Deep experiences of togetherness and openness, that one is part of the whole, will arise by oneself. This is something many people can experience in the mountains or in nature otherwise. Unconditional devotion and openness provide a connection with other people in a more profound way. Love is not expressed primarily to get love in return.

106

Anahata Chakra

Love and openness also make it possible to receive and absorb all kinds of emotions, other people’s negative emotions will not be echoed in one to the same degree, if one is in balance. It will not ‘press any buttons’ in us. When there is plenty of space inside us, one can also accommodate other people’s negative feelings without being carried away by them. According to tantra, it is destiny that governs life from Mooladhara up to the Anahata Chakra. When the Manipura Chakra is awakened, it gives some control over some situations in life, but it is only the awakening of the Anahata Chakra that gives real freedom. Up to the Anahata Chakra, yoga is practiced. When consciousness is awakened in the Anahata Chakra, one becomes a yogi because one is now established in a consciousness where one rests in oneself; one trusts entirely oneself rather than in something outside oneself, or in destiny. In working with the chakras, the energy will flow to and from the chakras. A chakra opens a little, closes again, opens a little more and so on. In working with the Anahata Chakra, it is important to develop a positive attitude towards oneself and one’s fellow human beings. When you give more attention—that is, energy—to negative thoughts and feelings, these will be able to influence your experience of reality much more strongly. In the same way, positive and loving thoughts and feelings will gain more power and manifest themselves to a greater extent through increased attention. Whatever you pay attention to, gets energy.

Techniques for Anahata Chakra

Two of the most important techniques for awakening Anahata Chakra are Karma Yoga and Bhakti Yoga. Both of these forms of yoga train one’s ability for openness and devotion.

When doing Karma Yoga (p. 2), one is active. You go fully into what you do. When you work, solve a problem or perform a task, you do it efficiently and with quality— based on yourself. You are aware inwardly and outwardly and have the ability to start again, time and time again, without letting yourself be knocked down or carried away by results or lack of results. Bhakti Yoga is about being able to surrender to what one is doing, right now, in this moment, without thought or doubt. A common form of Bhakti yoga is Kirtan where one sings repetitive mantras in a group, often with harmonium (a hand pump organ), rhythm instruments, and dance. Devotion in the form of Karma and Bhakti yoga can be read about, but like all types of yoga, it only works when you do it. Each of the yoga poses—Shakti Bandha, the Camel and the Cow Face Pose—in their own way remove tensions related to the chest and heart area so that the energy can flow more freely through the area. The Abdominal Stretch (p. 87) is also a powerful yoga pose for the Anahata Chakra if one can lie relaxed in the pose. A number of other poses, such as the Fish (p. 97)—which releases tension around the chest and heart—can also be used in the work with Anahata. The Bumblebee is described as a breathing technique, but is actually to be regarded more as meditation on one’s own sound. The Source of Energy meditation cleanses the flow of energy through the heart area and builds a clear, meditative state of calmness. The space of the heart, Hridaya Akasha, is a finer technique that develops the sensitivity to Anahata Chakra. Within the Arabic/Turkish Sufi tradition, there are many singing, dancing, and breathing techniques that affect and awaken the Anahata Chakra, techniques such as Whirling Dance, Ka-yom and the Four Directions. Sufi techniques are more about activating emotions, while yoga techniques provide more clarity and awareness. The Sufi techniques require direct guidance from a competent teacher.

107

Anahata Chakra

Chandra Namaskara

Chandra Namaskara

Moon, I Greet You Sun, I Greet You (p. 32) consists of a sequence of two rounds of 12 yoga poses. The sequence can be extended with two poses: the Double Angle and the Crescent Pose. The whole new sequence is called Moon, I Greet You, Chandra Namaskara.

Crescent Pose

Anjaneyasana

Stand on your hands and knees. When inhaling, move your left foot forward between your hands so that your lower leg is vertical. On exhalation, stretch your arms up over your head and backward. Keep the breath relaxed, push your hips down, and pull your shoulders well back. Look straight ahead and hold your balance. On exhalation, place your hands on the floor on either side of your foot, and on exhalation, move your left foot back to the right and place your left knee on the floor. Repeat to the other side by moving the right foot forward. This is one round. Do 3 rounds. Crescent Pose extends the arms properly and expands the chest, both connected to the Anahata Chakra.

Double Angle

As a counter pose, you can do Double Angle, see the picture above and the description at the beginning of the book (p. 40). Here, too, the heart area is affected through movement of the arms and shoulders in addition to a good stretch in the chest.

Moon, I Greet You

First learn Sun, I Greet You (p. 32) properly. Then do this new sequence and eventually together with the breath. You can do Chandra Namaskara 1) with body awareness 2) with concentration on holding the breath in each pose 3) as fitness training. As in Sun, I Greet You, one round consists of two whole sequences wherein you change legs. Moon, I Greet You always ends with 3–5 minutes in Dead Still. 1. Hands facing each other in front of the heart. 2. Stretch your arms up over your head on inhalation. 3. On exhalation, bend your upper body forward and down—your head and arms hang loose. 4. Interlock your fingers behind your back and inhale while lifting your arms up in the Double Angle. On exhalation arms and hands down to the floor. 5. On inhalation take the right foot back, and look up. 6. On exhalation, stretch your arms up over your head and backward in Crescent Pose. On inhalation your hands to the foot. 7. On exhalation, move the left foot back to the right and the body up in the Mountain Pose. 8. Hold the breath and lower your body. 9. On inhalation, lift the upper body up into the Cobra. 10. On exhalation, push the body up into the Mountain Pose. 11. On inhalation, lift your right foot forward between your hands and look up. 12. On exhalation, do the Crescent Pose. On inhalation, move your hands down to the foot. 13. On exhalation, move the left foot forward to the right foot, stretch the legs, and let the body hang. 14. Interlock your fingers behind your back, inhale, and stretch your arms up over your head into the Double Angle. On exhalation, put your hands down to the floor. 15. On inhalation, stand up, and at the same time lift your arms up and back in a large motion. 16. On exhalation, put your hands against each other in front of the heart. Close your eyes and relax. Experience the heart area behind the hands, the Anahata Chakra. Repeat with the left leg.

108

Anahata Chakra

Video with instructions in Moon, I Greet You

109

Anahata Chakra

Yoga Poses Headstand is considered by many yogis to be one of the most important yoga poses. The real name is Salamba Shirshasana, where salamba means ‘support’ and shirsh ‘head’. Headstand is a balance pose where you also build up the ability to concentrate. In this pose, blood and energy flow naturally to the head, and the internal organs hang relaxed. Headstand triggers a reset button for one’s entire psychosomatic system. Body and mind are reset when standing upright. The human reset button is located on top of the head. When balancing on top of the head, most of the body weight rests in this area and the reset button is released. This is also the same area that an acupuncturist will insert a needle to make the life force flow. An analogy: If a computer or cell phone freezes up, the best thing you can do is turn off the equipment—wait a while—and turn it on again. You delete the memory in the system, and after the reboot it works as new. States of mind and emotions that have settled in the body—which in many ways are the mind—are released when you stand on your head. It is therefore one of the best yoga poses to start a yoga program with: First you reset the system—you get the energy to flow— and then you re-program the system through the use of the subsequent yoga techniques. Shirshasana

Headstand

You can learn to stand on your head by working systematically and step by step. You first build security. The fear of falling and injuring oneself is the main reason why many people think they can not learn to stand on their head. 1. First learn to stand in the Clown (p. 62). When you can stand in the Clown, you practice lifting and stretching your legs upward. When you get to stand on your head from the Clown, proceed:

2. Sit on a soft surface in Diamond Pose. Place your elbows on the mat in front of you, and grasp your hands around the elbows. This gives you the right position for the elbows. Then interlock the fingers to form a triangle with the elbows on the mat. Place the back of the head next to the folded hands so that they support the head. You now have the top of the head on the mat—not the forehead and not the top of the back of the head. Then bend your toes and stretch your legs. Walk forward so that your feet are as close to your head as possible without rolling your head. Now straighten your back while lifting your feet up—perhaps with a little kick— and find the balance with your knees bent and your feet close to your buttocks. Allow this pose to stabilize before proceeding to the next step.

110

Anahata Chakra

3. Slowly stretch your legs upward and all the way up and find the balance. It will be easier to keep your balance if you concentrate on the top of your head. Find out if you can relax your shoulders as well. Stand completely still, experience that the body stands like a statue. Stand for 3–10 minutes. Come out of the pose by bending and lowering your legs. Get up and stand on your feet—stand completely still with your eyes closed.

a windshield wiper. Keep your head and buttocks still. When you swing your arms, your shoulders will alternately go down in front of one and the other knee. When you can no longer hold the breath, lower your arms down to your back on exhalation. Sit up for inhalation and place your hands on your knees while exhaling. Sit completely still with your eyes closed, and experience the after-effects, a stream of calm and energy. When you have calmed down completely, repeat the exercise 3–7 times.

This pose is a variation of the Palm. Experience the top of the head and the contact with the ground. The whole body—here and now.

Dead Still

The Camel

Shavasana

After Headstand and Palm, lie in Dead Still for 2–3 minutes and let your body and mind calm down. Shakti Bandha

Loosening the Knots

Sit in the Diamond Pose with your knees slightly apart and your hands on your knees. Inhale completely, hold the breath, and interlock your fingers behind your back with flat hands so that your hands, arms, and shoulder blades form a rectangular frame. On exhalation, bend forward and place your forehead on the floor in front of or between your knees. On inhalation, lift your arms and hands as far up over your back and forward as you can, and swing your arms from side to side like

Ushtraasana

Variation 1: Sit in the Diamond Pose. Inhale deeply, raise up on your knees, and place your hands at your waist so that your thumbs are pointing forward and the other fingers are backward. On exhalation, lower your upper body and push your abdomen forward so that your abdomen is just above your knees. Let your head hang loose. Do not sway the back, but tilt the pelvis backward so that you get a long arch in the back in the backward movement. Breathe lightly and remain in the pose for thirty seconds to one minute. Then come up from the pose and sit straight down in the Diamond Pose with your hands on your knees. Experience the whole body. Variation 2: Do the exercise in the same way, but let your right hand rest on your right heel and stretch your left arm up past your ear and backward. Make sure you do not strain your neck too much. Repeat the pose to the other side. The feet can either stand vertically and support the toes, or they can rest with the ankle against the ground.

111

Anahata Chakra

Variation 3: Instead of stretching an arm up past your head, keep both hands on your heels. Variation 4: As variation 3, but with crossed arms. The Camel stretches the gastrointestinal tract. The abdomen is supplied with energy, and the back and chest get a proper stretch. Gomukhasana

The Cow Face Pose

pressed forward. The eyes are closed. Sit in the pose for 2–3 minutes. Experience the body from the inside. Experience the spontaneous breathing, feel that you relax as much as possible in all parts of the body—the pelvic floor, abdomen, shoulders and face—experience the whole body. Concentrate on the Anahata Chakra. Repeat the pose to the other side. The Cow Face Pose stimulates the entire area around the Anahata Chakra. The pose can dissolve tension in the back, shoulders, and neck. Furthermore, it opens up the flow of sexual energy.

Other Poses

When you do Sun or Moon, I Greet You slowly and thoroughly—or quickly with Sit on your buttocks. Bend the right leg emphasis on the breath—you will discover and place the heel next to the left side how, after each round, the Anahata of the buttocks. Bend the left leg over Chakra opens more and more. You stand the right leg so that the foot rests on the still with your eyes closed in the greeting right side of the buttocks, if possible. The pose between rounds and feel the knees are as straight on top of each other Anahata Chakra. as possible. Stretch the right elbow up Abdominal Stretch (p. 87), the Cobra over the head so that the forearm hangs (p. 89), the Bow (p. 90), the Fish down behind the head. Place the left forearm against the lower back and extend (p. 97) and the Wheel (p. 98) are also good exercises for the heart area. the hand up the back to reach the right hand. If this is not possible, you can use a scarf as an extension. Straighten your back, neck, and head so that your chest is

112

Anahata Chakra

Breathing Technique

Audio file: 15. The Bumblebee

Since the element air is associated with the Anahata Chakra, it also says something about the fact that many breathing techniques have a positive effect on the entire heart and lung area. The Blacksmith’s Bellows, Cleansing of the Frontal Part of the Brain, and the Wave Breath can all be recommended. Bhramari Pranayama

The Bumblebee

Sit in a good meditation pose with your hands on your knees. Inhale deeply through the nose, hold the breath, and tilt forward so that the straight arms form a support for the upper body. Do the Chin Dam (p. 124), where you bend slightly in only the upper part of the neck, and the Root Dam (p. 78), where you pull the rectum and genitals together in the direction of the Mooladhara Chakra. Hold the breath and the dams for a few seconds before releasing the Root Dam, straightening your head, and relaxing your shoulders. The eyes are closed. Lift

SPOTIFY

your arms and close your ears by pressing your index finger on the cartilage in front of the ear canal. The arms are raised so that the upper arms are horizontal and the elbows point straight to the side. Exhale slowly and harmoniously through the nose. The exhaled air creates a humming tone with an even, relaxed, and low pitch, like a bumblebee. The mouth is closed and the jaw is relaxed. Concentrate on the sound, surrender into the sound vibrations, let them fill your head and whole body. Imagine that it is your sound, that it is a symbol of the innermost being in you. By becoming one and shaping this harmonious sound, you are simultaneously shaping yourself. Repeat the exercise 5–17 times. The Bumblebee has a relaxing effect and improves concentration, releases tension related to worries and anger, and is good for high blood pressure.

113

Anahata Chakra

Meditation Audio file: 16. Meditative Breathing SPOTIFY

Ujjayi Pranayama

Meditative Breathing

Sit in a comfortable meditation pose with your back straight. Close your eyes and sit still for a few minutes, while you calm down.

Vishuddhi Shuddhi

The Source of Energy

This is an introduction to the first steps in the meditation the Source of Energy. The original name ‘Vishuddhi Shuddhi’ actually means ‘purification (Shuddhi) of the Vishuddhi Chakra’. We will continue to work with this meditation in the next chapters. This variation (steps 1 and 2 in the meditation) cleanses the Anahata Chakra with an energy flow through the heart area. You may want to learn the meditation by chronologically following the instructions in the audio files associated with the book. When you master one level, you move on to the next. You can find the relevant audio files at: Meditative Breathing, p. 114 Source of Energy 1 (Anahata Chakra), p. 115 Source of Energy 2 (Agya Chakra), p. 126 Source of Energy 3 (Vishuddhi Shuddhi), p. 135 The foundation in the meditation is Meditative Breathing, a breathing technique you must learn before proceeding with the first steps in the meditation itself.

Learning: Now start breathing more slowly, deeply and evenly, with a whispering sound in your throat. You breathe through your nose with your mouth closed, without clenching your teeth. The whispering sound is produced by pulling the vocal chords a little so that there is a noise in the air flow, but not a vocal sound. You can say ‘Aaahhhh’ in a normal voice and then in a whispered voice. If you now say ‘Aaaaahhhhhhhhh’ with a whispered voice, then it is the whispered a-sound you should use with your mouth closed when doing Meditative Breathing. The sound does not come from the nose or the back of the mouth. You can now start having the whispering sound in the breath, both when you breathe in and out. It is important that you breathe calmly so that you do not hyperventilate. Let the breath be as deep and calm as a sleeping breath and preferably with a small break of 1–2 seconds after inhaling and after exhaling. It will pay to train regularly on this effortless breathing technique, 5–10 minutes every day. This is called Ujjayi Pranayama or Meditative Breathing. Full version: After using Meditative Breathing for a long time, you will find that the breathing tends to be deeper and slower. The fully developed Meditative Breathing has deep, slow breaths and good breaks after each breath. The breathing rhythm is usually about three breaths per minute, inhalation for 5–7 seconds, pause for 3–6 seconds, exhalation for 5–7 seconds and another pause for 3–6 seconds. Remember the

114

Anahata Chakra

whispering sound in the inhaling and exhaling. There are two ways to reach Meditative Breathing in its full version: the easy and the demanding. The easy way: For many, it is important to start by doing Meditative Breathing in a comfortable, effortless way. As explained, there is a built-in tendency for it to develop spontaneously towards a slower and deeper breath and for a slightly longer pause during the breaks. You can also gently and adaptively push a little gradually by breathing even a little slower and holding the breath a little longer between breaths. In this way, Meditative Breathing will eventually reach its fully developed form. The demanding way: Some choose to go directly onto the fully developed Meditative Breathing. One can then experience that it becomes strained and uncomfortable. But here a simple form of breath training can help: Training of the Meditative Breathing 1. Simple training: Every time you hold the breath inside and outside, you count in your mind to 3 in a steady second rhythm. Relax your stomach both when you hold the breath inside and when you hold the breath out. Continue for a few minutes. 2. Advanced training: You count all the time in a calm second rhythm. Inhale steadily while counting to 6, let the breath pause while counting to 3, exhale while counting to 6, and hold the breath out while counting to 3. Continue for about five minutes and end the breathing training after an exhalation. Breathe normally and be conscious of the whole body from head to toe. Experience the whole body ... The whole body sits here like a rock.

The Source of Energy 1—Anahata Chakra Sit in a comfortable meditation pose with your back straight and your eyes closed. Sit still for a few minutes, while you calm down.

Audio file: 17. Source of Energy 1 (Anahata Chakra) SPOTIFY

When you are ready, start doing Meditative Breathing. After a few minutes, start counting inside your mind while breathing, until 3 when you hold the breath inside and outside—and until 6 while inhaling and exhaling. If it becomes too challenging, then practice Meditative Breathing as effortlessly as possible. Continue for about five minutes. Step 1: Forget the count, but continue with Meditative Breathing at the same rhythm. Next time there is a break after exhaling, concentrate on the navel area, while thinking: ‘Manipura, Manipura, Manipura, up’. On inhalation, imagine the air flowing in a passage slightly inside the body, like an elevator, from the navel through the heart area and up to the throat. Hold the breath at the throat as you say to yourself, ‘Vishuddhi, Vishuddhi, Vishuddhi, down.’ Exhale slowly, imagining the air flowing in the same passage down to the navel. Hold the breath as you think, ‘Manipura, Manipura, Manipura, up.’ Proceed with a new slow and deep inhalation up to the throat. Continue for about five minutes. Step 2: Continue to allow Meditative Breathing to move up and down the passage between the navel and the throat. As you inhale you move your attention from the navel to the throat and it is as if you can hear the sound ‘Soooo ...’ all the way up. It is as if the sound SO is behind or inside the whispering sound in the throat. Hold the breath for 2–3 seconds at the throat. As you, along with the exhalation, move your attention from the throat to the navel, it is as if you can hear the sound ‘Haammmm ...’ throughout

115

Anahata Chakra

the movement. Hold the breath out at the navel, and say in your mind, ‘Manipura, Manipura, Manipura, up.’ Inhale and listen to the sound SO and exhale listening to the sound HAM. The mantra SO-HAM is called the breath’s own mantra, because it is experienced as a natural sound vibration when doing Meditative Breathing. Continue for about five minutes. End: End the Meditative Breathing at the navel, and say to yourself: ‘Manipura, Manipura, Manipura’. Now breathe naturally and relaxed, without the whispering sound. The body is completely still and immobile. Experience the whole body—the whole body from within, the body is like a mountain. I sit here, relaxed, resting in myself ... The technique can be done in 15–45 minutes. From here it is nice to go directly to the Space of the Heart, without moving or opening your eyes. During the learning of Meditative Breathing and the first steps in the meditation, it is recommended that you follow the instructions in the audio files. In this way, you lay a good foundation for moving forward with the next steps, which are presented in the chapters ahead. This variation of the Source of Energy meditation awakens the Anahata Chakra and is one of the techniques in the Kriya Yoga tradition. Kriya Yoga is the strongest and most profound meditation for awakening the Kundalini power and liberating the consciousness.

Hridaya Akasha

The Space of the Heart

Sit in a comfortable meditation pose with your back straight, eyes closed and your hands on the knees. Calm down. Pay attention to the natural, spontaneous breathing in the nose. Experience that the breath flows in and out through the nose by itself. Focus your attention on the heart area of the Anahata Chakra. Imagine that there is an empty space at the heart. On each inhalation, it is as if the breath flows down into that space so the space expands. The room is called the heart space or the inner space of the heart. It has no precise limitation, but is experienced as based in the heart area. Continue to focus on the inhalation and the heart space. Experience that the space fills and expands more each time you inhale. On exhalation, you surrender to being in the space. The Breath and the Space of the Heart can also be connected with the old, Christian heart prayer: On inhalation one meditates on ‘Lord Jesus Christ’ and on exhalation ‘Have mercy on me’. Note: There is no physical expansion of the chest, and the breath flows constantly by itself, relaxed and spontaneous. Continue for 5–15 minutes. The Space of the Heart awakens the awareness of the Anahata Chakra and has a relaxing and calming effect on the heart and breath.

116

Anahata Chakra

Yoga Program for Anahata Cleansing Technique: 1. Neti—Nose Cleansing in the morning (p. 60) Introductory Meditation: 2. Breath Awareness with the Space of the Heart (p. 116) Physical Yoga: 3. Moon, I Greet You – 3 rounds (p. 108) 4. The Clown or Headstand – 3 min (p. 110) 5. The Palm – 1 min (p. 110) 6. Dead Still – 3 min (p. 18) 7. Back Stretch – 4 min (p. 85) 8. Abdominal Stretch – 4 min (p. 87) Or Half Abdominal Stretch to both sides (p. 87) 9. Dead Still – 3 min (p. 18) 10. The Plough – 3 min (p. 96) 11. The Fish – 3 min (p. 97) 12. Dead Still – 3 min (p. 18) 13. Double Angle – 5 times (p. 40)

14. Shakti Bandha – 5 times (p. 111) 15. The Camel with variations (p. 111) 16. The Peacock – 3-4 times (p. 97) 17. The Cow Face Pose – 3 min (p. 112) Cleansing Techniques: 18. Agnisara – 3-4 times (p. 101) 19. Dead Still – 3 min (p. 18) Energy Attitude: 20. The Water Barrel – 3-4 times (p. 100) Breathing Techniques: 21. The Bumblebee – 5 times (p. 113) 22. The Alternate Breathing – Step 3 (p. 50) Relaxation: 23. Yoga Nidra deep relaxation (p. 68) Meditation: 24. The Source of Energy meditation for Anahata Chakra (p. 115) Alternate with the other yoga programs.

117

Anahata Chakra

Kali – Traditional Madhubani Drawing

118

Vishuddhi Chakra

Chapter 13 119

Vishuddhi Chakra

Communication—Inward and Outward

About Vishuddhi Chakra The bija mantra HAM also has a pure, white color and is the basic vibration of the inner space. The ears and hearing, the vocal cords and the voice are also connected to the Vishuddhi Chakra. The psychic symbol of Vishuddhi is nectar drops and the experience of cold.

Localization

The Vishuddhi Chakra is located in the spine just behind the center of the front of the throat. The chakra is connected to the thyroid gland and the metabolism.

Vishuddhi Chakra

Vishuddhi Chakra is known as the ‘center of transformation’. The Sanskrit word shuddhi means ‘to cleanse’ or ‘to transform.’ In this chakra, the opposites of life are integrated: life and death, heaven and earth, head and body. Blockages in the throat and neck can, among other things, cause anxiety. When Vishuddhi is awakened, when the energy again flows freely through the chakra, it leads to a state of openness where one no longer tries to avoid the unpleasant experiences and only seeks out the pleasant ones. You become more one with life as it unfolds— for better or worse. The element space, which is connected to the Vishuddhi Chakra, is experienced as an inner space filled with emptiness and deep calm. The contradictions, crises, good and bad experiences of life are absorbed, transformed and integrated into this calm in the same way that a strong storm appears on the surface of the sea, but does not affect the calm in the depths of the sea.

Traditional Symbolism

The yantra of the Vishuddhi Chakra is a lotus flower with 16 red petals representing the 16 nadis associated with the chakra. Along the edge of the circle there is a white new moon that symbolizes the element space. The rest of the circle is a smaller, deep purple circle.

Nectar and Poison

Vishuddhi is also described as the ‘nectar and poison center’. According to the Tantric scriptures, Bindu Visarga, which is located on the top of the back of the head, secretes a vital liquid or a transcendental essence called nectar. This nectar is known by many names, such as ambrosia, amrita, madya, or soma, and is described in most religious and mystic traditions which deals with development of higher consciousness. The nectar flows from Bindu for storage in a smaller psychic center at the soft part of the palate called the Lalana Chakra which is closely related to Vishuddhi. As long as the Vishuddhi Chakra is inactive, the nectar will continue to flow down the body from Lalana and be used in life through the fire in Manipura Chakra. In this way, the body’s aging processes take their ‘normal’ course. Through the awakening of Vishuddhi Chakra, the nectar in Lalana can be transported to Vishuddhi for transformation into either a pure form of nectar, or a poison. The refined nectar can then form the basis for reversing the aging process, which ensures body and mind good health until old age, in addition to a long life. Furthermore, it gives control over the metabolic processes in the body. It is scientifically documented that yogis have been able to reduce their metabolism to such an extent that they have been able to be buried alive in a dense coffin for several days.

120

Vishuddhi Chakra

When you fold the tongue upward and backward, the tip of the tongue will make contact with the soft part of the palate right in front of the uvula. It is called the Tongue Attitude (Khechari Mudra) and stimulates the flow of nectar from Lalana.

Vishuddhi Chakra and Communication

Physically, the ears, the vocal cords, and hearing are connected to the Vishuddhi Chakra. Through the use of the vocal cords, man has developed a unique and complex form of verbal communication. Using the voice, one can express emotions, convey exact information, hide a lie, or reveal a truth. One communicates through normal use of the voice, but also through song, screaming, whispers, laughter and crying. Through words we can convey the full range of human emotions and experiences. Poets, writers, and journalists specialize in this. Music is an example of how sound itself can communicate a wide range of emotions. It is perhaps less well known, but just as real, that sound can also have a creative, transformative, or dissolving effect. Sound is vibration. Sound is the expression of a cosmic force; ‘In the beginning, was the word ...’. The whole universe vibrates, from the smallest atom to the largest galaxies.

A core vibration (Bija mantra) is also assigned to each of the chakras, which awakens the chakra in question. For example, one can repeat the mantra HAM quietly in the mind while focusing on the Vishuddhi Chakra. See the section on ‘Mantra Meditation’ (p. 103). To awaken the Vishuddhi Chakra is also to awaken a more powerful, direct and genuine communication. At the same time, hearing is sharpened, not only physically but also mentally. One becomes more conscious of the subconscious’s crushing stream of conversation with oneself and others. One may discover that direct telepathic communication is possible. When you become more aware of the subconscious or telepathic communication, you gain a larger register of expressions to play on in contact with other people. Sometimes you choose to use this information—other times you choose to ignore it. As the underlying communication becomes more conscious, one understands others and oneself better. The development of this inner hearing also involves greater contact with the sources of all creativity.

Techniques for Vishuddhi Chakra

There are two yoga poses in particular that stimulate, balance, and awaken the Within the tantric yoga tradition, a sepaVishuddhi Chakra: Shoulderstand and the rate ‘science’ has been developed about how sounds affect the mind. In this part of Reversing Pose. In addition, there are also yoga, you work with mantra. A mantra is a a number of other poses that have a nice concentrated, abstract vibration—a power effect on the throat chakra. sound. One of the most famous mantras is Meditative Breathing with the Tongue Attitude activates both Vishuddhi Chakra OM. When OM is repeated over and over and Lalana and is used in the Source of again, deeper and deeper layers of body Energy meditation. The Chin Dam, which and mind will eventually oscillate with we have used together with the Root Dam, this harmonious vibration and lead one also has a stimulating effect on Vishuddhi into an ever deeper state of calm and silence. The mantra brings one to the source Chakra. of sound within the silence. Within Chris- The more advanced version of the tianity, the same mantra, OM, is known as Source of Energy meditation is called AMEN, within Islam as AMIN. In my own Vishuddhi Shuddhi, which means ‘purification of the Vishuddhi Chakra’. The Norse tradition there are certain sounds Inner Space meditation (p. 69) also that could also be used as mind runes. provides good contact with the Vishuddhi ‘You must know the runes of the mind, if you want to be wiser than all other people,’ Chakra. it is said in the Poetic Edda.

121

Vishuddhi Chakra

Yoga Poses stretch your legs upward so that your whole body is as vertical as possible above your shoulders. You may have to position yourself with your upper body slightly tilted and a slight bend in your hips, but eventually you may be able to stand straight up—like a candle. Remain in the pose with normal calm breathing, and relax as much as possible in the abdomen, pelvic floor, thighs, feet and toes. Concentrate on remaining still like a statue. Focus on the Vishuddhi Chakra. In the beginning you can remain in the pose for 3–5 minutes and gradually increase the time to 6–7 minutes. Come out of pose by rolling down on your back, preferably with straight legs, and then slowly lowering your straight legs to the floor. Lie completely still, and experience the after-effects of the pose.

Shoulderstand

Sarvangasana

Lie on your back with straight legs and arms alongside your body. As you breathe in calmly, bend your legs up towards your upper body and allow the movement to continue dynamically so that your buttocks and most of your back are lifted off the floor. The upper body should be as vertical as possible, and you let your hands support your back near the shoulder blades, placing your elbows on the floor as close together as possible. Continue with normal brea­thing, and

Variations when in the Pose: 1. Stretch your arms up along your body so that you balance on your shoulders and neck without support from your arms. 2. Do the Lotus Pose in Shoulderstand. 3. Remain with legs spread out to the side (do not bend forward at the hips). 4. Scissors with the legs: One leg forward over the head and the other equally backward. 5. Place your arms on the floor facing up next to your head. Precautions: You should not do Shoulderstand in case of untreated high blood pressure or in case of heart problems. Pregnant women should bend their legs on the way in and out of the pose. Counter pose: Back-bending poses such as the Fish, the Wheel, the Bow or Abdominal Stretch. Shoulderstand balances Vishuddhi Chakra and revitalizes the whole body. The pose’s Sanskrit name Sarvangasana means ‘the pose for all limbs’ or ‘the pose for the whole body’.

122

Vishuddhi Chakra

Viparita Karani Asana

The Reversing Pose

Lie on your back with your arms down along your body and your legs next to each other. Lift the straight legs up over the head using the abdominal muscles and at the same time lift the buttocks and back up from the floor. Place your hands under the hip bones so that the base of the hand is pressed into the waist. The elbows are placed under the buttocks and the forearms thus become almost vertical pillars under the hips. Stretch your legs so that they stand as straight as possible. The upper body stands 45° up from the floor. In the beginning you remain there for 2–3 minutes, and eventually up to 20 minutes. Concentration on the Vishuddhi Chakra, the spontaneous breathing, and immobility. Get out of the pose as described under Shoulderstand. Lie completely still on your back for a few minutes afterwards, and experience your whole body. The Reversing Pose awakens Vishuddhi Chakra and stimulates the flow of nectar. It is claimed to inhibit the aging process. A fine sequence for the Vishuddhi Chakra is the following four poses. Stay in each of them 2–6 minutes. Stand first in Shoulderstand. Afterwards, lower your legs down to the Plough (p. 96). Roll slightly out of the Plough, place your hands under the hip bones, and enter the Reversing Pose. Then do the counter pose the Fish. End the sequence by lying in Dead Still.

Other Poses

The Shoulder Pose (p. 38), Head Rolling (p. 64), Cobra (p. 89), locust (p. 89), Bow (p. 90) and the Fish (p. 97) are also good poses for Vishuddhi Chakra.

123

Vishuddhi Chakra

Energy Attitude and Energy Dam Khechari Mudra

The Tongue Attitude

Let your mouth be relaxed, closed with your lips together, but without clenching your teeth. Roll the tongue up and slightly backward in the mouth, so the tip of the tongue touches the soft part of the palate. Keep your tongue there as effortlessly as possible and as long as it is comfortable. When you need a break, you can relax the tongue for a few seconds and then do Khechari Mudra again.

experiment until you get a sense of some kind of lock. Stay in the pose as long as you can effortlessly hold the breath. Then relax your shoulders and arms, straighten your head, and finally exhale calmly.

Breathe normally, or do Meditative Breathing. Khechari Mudra is an integral part of many Kundalini Yoga techniques and is highly valued in many of the ancient tantric scriptures.

The Chin Dam reduces heart activity by affecting the blood pressure in the carotid artery. This relieves the heart and provides relaxation throughout the body and mind.

Khechari Mudra awakens the Lalana Chakra and stimulates the flow of nectar from this area. Khechari Mudra actually means ‘moving in the space’, and it makes it easier to practice mindful presence— one becomes more aware of the inner space in which thoughts and feelings unfold.

The Chin Dam is an integral part of many other breathing techniques, for example Blacksmith’s Bellows (p. 91) and the Bumblebee (p. 113), where you also hold the breath and do the Root Dam.

The Chin Dam

You can also do the Chin Dam while holding the breath outside instead of inside. Always wait to exhale (or inhale) until you have raised your head and are relaxed. Repeat the exercise 3–5 times.

Jalandhara Bandha

Sit in a meditation pose where the knees touch the floor. The hands rest relaxed on the knees. The eyes are closed. Inhale deeply, raising your shoulders up towards the neck, not forward, keeping the back straight. Rather, push your chest forward slightly and pull your shoulders back a little. The hands are placed on the knees so that the upper body is supported on completely straight arms. Bend the upper part of the neck so that the head comes slightly forward and the chin towards the body a little, but not so much that the head hangs down towards the chest. There should be a slight forward bend at the top of the neck and a little further down, a movement that gives the feeling of a lock in the neck. You can

124

Vishuddhi Chakra

Breathing Technique Ujjayi Pranayama

Meditative Breathing with Square Count

Meditative Breathing is described in the chapter on the Anahata Chakra during the Source of Energy meditation (p. 114).

Finally, relax your tongue, stop the Meditative Breathing, and breathe normally. Experience the whole body and the inner space.

To awaken the Vishuddhi and Lalana chakra, you can do a slightly more advanced version of Meditative Breathing.

Meditative Breathing makes you aware of the psychic energy and removes deep, unconscious tensions by increasing the energy level.

Sit comfortably in a meditation pose with your eyes closed. Calm down. After a few minutes, you start with Meditative Breathing combined with the Tongue Attitude. In this breathing exercise, count internally in an approximate second rhythm: Inhale while counting to 6, hold the breath inside while counting to 6, exhale while counting to 6 again, and hold the breath out and count to 6. This is called square breathing. Concentrate on the Vishuddhi Chakra. Let your stomach relax when you hold the breath inside and out, and meditate on your whole body and the inner space. Do Meditative Breathing in a harmonious and relaxed way. Do not push the rhythm or count so that the exercise is tense. In the beginning, you only sit for 3–5 minutes with this variation of Meditative Breathing. With training you can sit for half an hour or more.

125

Vishuddhi Chakra

Meditation

bring the mantra SO-HAM along with the breathing sound. See p. 115 for a description of this. Do this for about five minutes. Audio file: 18. Source of Energy 2 (Agya Chakra) SPOTIFY

Vishuddhi Shuddhi

The Source of Energy 2 —Agya Chakra

We continue the development of the Source of Energy meditation that you were introduced to in the chapter about Anahata Chakra. In this version of the Source of Energy, a new step is introduced where Agya Chakra is cleansed. For pedagogical reasons, the part of the meditation that has a cleansing effect on the Vishuddhi Chakra comes in the next chapter on the Bindu Visarga. Sit comfortably in a meditation pose; your back is straight and your eyes are closed. Take a few minutes to calm down before you start meditating. If you need to work more on the learning and training of Meditative Breathing, see the section on Meditative Breathing (p. 114) under Anahata Chakra. Use the Tongue Attitude whenever you practice Meditative Breathing. Step 1: Imagine the breath in the passage (the breathing lift) between Manipura and Vishuddhi Chakra. When you hold the breath out at the navel, you say to yourself in your mind: ‘Manipura, Manipura, Manipura, up’. When you hold the breath at the throat, you say to yourself: ‘Vishuddhi, Vishuddhi, Vishuddhi, down.’ Continue for about five minutes. Step 2: Continue breathing, but now

Step 3: Imagine in the next breath that the breath and the mantra SO continue through the throat area and further up through the middle of the head to the top of the head. Here is a point called ‘the unknown point’, because the location is not precisely defined—this is the area you naturally know when you feel the top of the head from inside. Consciousness finds it in the movement up through the head. Hold the breath at the top of your head for about three seconds. On exhalation, you hear or think the mantra HAM together with the sound of breathing down to the throat. Hold the breath and say to yourself in your mind: ‘Vishuddhi, Vishuddhi, Vishuddhi, up’. On inhalation the mantra SO up to the top of the head. Hold the breath and focus on the top of your head. On exhalation, it is like you can hear the mantra HAM together with the sound of breathing down to the throat. Hold the breath, and say to yourself, ‘Vishuddhi, Vishuddhi, Vishuddhi, up.’ Now continue for about five minutes with this passage and SO-HAM up and down the head between the throat chakra and the top of the head. This practice cleanses the Agya Chakra—in other words, it is a proper head cleaning. Closing: Stop now with Meditative Breathing, relax your tongue, and breathe normally. The body is quiet and immobile. Experience the body, the whole body ... Gather your attention at the Eyebrow Center, the forehead area between the eyebrows. You may feel—or you can imagine—a little pressure in the area. You feel it from within, and not through physical exertion. From the forehead area, you sink backward towards the center of the head and become aware of the Inner Space, Chidakasha. A dark and quiet room in which you are inside. I am this space, resting in myself. The whole meditation can take 15–45 minutes.

126

Vishuddhi Chakra

Yoga Program for Vishuddhi Cleansing Technique: 1. Neti—Nose Cleansing in the morning (p. 60) Introductory Meditation: 2. The Inner Space – 10 minutes (p. 69) Physical Yoga: Introduction to the Classical Program: 3. Headstand or the Clown – 2 min (p. 110) 4. The Palm – 1 min (p. 110) 5. Dead Still – 2 min (p. 18) 6. Shoulderstand – 2 min (p. 122) 7. The Plough – 2 min (p. 96) 8. The Reversing Pose – 2 min (p. 123) 9. The Fish – 2 min (p. 97) 10. Dead Still – 2 min (p. 18) 11. Back Stretch – 2 min (p. 85) 12. Abdominal Stretch – 2 min (p. 87) 13. Dead Still – 2 min (p. 18)

14. The Spinal Twist – 2 min (p. 63) 15. The Cobra – 3 times (p. 89) 16. The Locust – 3 times (p. 89) 17. The Bow – 3 times (p. 90) 18. The Yoga Attitude – 2 min (p. 99) Breathing Techniques: 19. Blacksmith’s Bellows – 3 times (p. 91) 20. The Alternate Breathing – step 3 (p. 50) Relaxation: 21. Yoga Nidra deep relaxation (p. 68) Meditation: 22. The Source of Energy meditation 2 (p. 126) Feel free to switch between the yoga programs related to the different chakras.

127

Shiva – Traditional Madhubani drawing

Vishuddhi Chakra

128

Bindu Visarga

Chapter 14 129

Bindu Visarga

The Contact with the Infinite

About Bindu Visarga be transcended. Through a persistent Sadhana (yoga practice), you gradually train your body and mind to be able to handle larger amounts of light, insight and awareness.

Bindu Visarga

This point of concentration is often referred to as Bindu, but is actually called Bindu Visarga. The word Bindu means ‘drop’ or ‘dot’. Bindu Visarga means ‘the fall of the drop’.

Traditional Symbolism

The visual symbol of Bindu is a horizontal new moon and a point. The symbol can also be just a point that can be used as a concentration object in Tratak (p. 66). Bindu can also be visualized as a starry night with a new moon.

Localization

Bindu is located at the top of the back of the head, in the transition between the back of the head and the top of the head. One concentrates directly on Bindu, which has no contact area.

Bindu and Infinity

It is Sahasrara Chakra that makes it possible to have contact and unity with the infinite, cosmic consciousness. However, it is not manageable for us as individuals to be in this direct contact, so Bindu is our entrance or exit gate to infinity. Bindu is like the new moon and Sahasrara is like the full moon. The light of the new moon gives a sense of the landscape, while the full moon gives full enlightenment. If Sahasrara is to be fully experienced, individuality must

In meeting Bindu, you get in touch with the inner space—Chidakasha. In many of the meditations it is the culmination of the meditation. When the awareness of the inner space arises, it is not a visualization. It’s not something you try to achieve. It is more something you discover. And it is something that can be experienced differently from time to time. Sometimes there is a feeling that the space is inside the body, that the body’s natural shape forms the outer boundaries of the space. Other times, it is more as if the physical body is just a small fragment of a much larger space that extends far below the physical body, high up over the head and outward in all directions. When you become more aware of the inner space, it is usually quieter inside. It is as if thoughts and other objects exist more on the periphery. One experiences oneself more intensely as consciousness when the attention is not equally captured by the objects—that is, states, feelings and thoughts in the inner space. Bindu is the point where all vibration occurs. It is in this silence that the OM sound originates. Many of the techniques that are intended to awaken consciousness in Bindu are done through making more contact with the inner sounds that are manifested through Bindu. These inner sounds are called Nada.

Bindu and Amrita

In the chapter on Vishuddi, a secretion, which is produced in Bindu, was described. The secretion is called amrita and is considered a form of liquid life force. Yogis who have fully developed contact with and control over the production and flow of the nectar have claimed to be able to live on it alone.

130

Bindu Visarga

Bindu and Nada

Almost all of the techniques for awakening Bindu involve listening inwardly and upwardly in the direction of Bindu—to listen into the silence. Nada can be understood as vibrations related to the different dimensions of our being. As one becomes more aware of Nada, one will be able to observe that changes in one’s state—or in a group’s state—also lead to a change in the inner sounds.

Techniques for Awakening Bindu Where Bindu Visarga is the contact with one’s cosmic origin, Swadisthana Chakra is the center of one’s individuality—they are connected in that way. The techniques associated with the Swadisthana Chakra therefore indirectly contribute to awakening Bindu.

Breathing techniques such as Swooning Breath and Bumblebee (p. 113) also develops the sensitivity to the Nada sounds, and the inner sound meditation Nada Yoga is a separate concentration technique to increase the contact with Bindu. In addition, the Source of Energy meditation develops with a final step— and the meditation on the Inner Space is intensified.

Illustration: Photo from shutterstock.com v/ YJ.K

In the following pages, some of the techniques for awakening Bindu are presented. Physical poses such as the Back Stretch and the Abdominal Stretch are often experienced as having a strong

after-effect where the flow of energy through the body is increased—and at the same time followed by an almost audible increase in the silence or sound of Nada. Head Rolling and Headstand can have similar side effects. It can also be experienced after other yoga poses, during relaxation or in deep meditation. The Reversing Pose stimulates the flow of nectar from Bindu.

131

Bindu Visarga

Yoga Poses Headstand

Shirshasana

Go up into Headstand (p. 110) and remain still like a statue. Concentrate on the top of your head. After 3–5 minutes, come out of the pose, straight up and stand still, eyes closed. Don’t adjust your clothes, just stand completely still in the Palm. Feel the top of the head, experience the state you are in, the experience of here and now— you might get the feeling that the energy flows up through the body, up through the top of the head. Maybe you can hear the Nada sounds? Afterwards, lie down in Dead Still for a few minutes. Viparita Karani Mudra

The Reversing Pose

Establish the body in the Reversing Pose, (p. 123). Close your eyes and practice Meditative Breathing (p. 114) with the Tongue Attitude (p. 124). On inhalation, imagine that the breath flows slightly inside the body from Manipura Chakra to Vishuddhi Chakra, hold the breath and feel the throat area for a few seconds. On exhalation, imagine the breath from Vishuddhi to Bindu. Hold the breath while in contact with Bindu, then shift your attention back to the navel region of Manipura Chakra. Continue for 3–6 minutes.

132

Bindu Visarga

completely relaxed. Listen upward towards the top of the back of your head, Bindu. It can be like a shower of silence or pleasant, high-frequency sounds. Supta Vajrasana

Abdominal Stretch

Head Rolling

Greeva Sanchalana

Do Head Rolling with the three warm-up exercises (p. 64). Spend plenty of time in each of them, making the actual Head Rolling easy and calm 3–5 times around each way and pay attention to every little stretch on the way. Afterwards, sit completely still for a few minutes and experience the effect of more silence and calm.

Back Stretch

Paschimottanasana

Do dynamic Back Stretch 3–4 times, then stay in the Back Stretch (p. 85). Experience the whole body with special attention to Swadi­sthana Chakra. Continue for 3–5 minutes. Slowly roll out of the pose, and sit up with your back and head relaxed straight and your eyes closed. Be aware of the bottom of the body and the top of the head being

Get into the Abdominal Stretch as best you can (p. 87). If it is physically challenging to be in the pose, focus on Swadisthana Chakra and let go more and more. If you feel comfortable in the pose, you can concentrate on Anahata Chakra. Experience the whole body from the center of the chakra. After 3–5 minutes, straighten your body and sit completely still with your back and head straight up and your hands on your knees/thighs. The eyes are closed. Experience the whole body, and feel the peace and quiet as a stream through the body. Avoid unnecessary movements—sit completely still. Gather your attention at Bindu, the top of your head. Experience the after-effects of the pose.

Dead Still

After these three poses, lie in Dead Still for 3–4 minutes and let your body and mind calm down.

133

Bindu Visarga

Breathing Technique Energy Attitude Yoni Mudra

The Attitude of the Uterus

Moorchha Pranayama

Swooning Breath

This is a slightly more advanced version of Moorchha than the one you learned in connection with the Agya Chakra (p. 65). Sit in a meditation pose with your back straight, your hands on the knees, and your eyes closed. Inhale deeply through your nose as you lean your body forward. At the same time, lift your shoulders up next to your neck, so you can take an extra deep inhalation. Support the body with your hands pressing lightly on the knees with straight arms, and with your neck as long as possible, bend your head far back and push your chest forward slightly. While sitting in the pose, look up at the center of the eyebrows with both eyes and do the Root Dam.

Sit in a good meditation pose, preferably the Perfect Pose (p. 18). If this is not possible, then sit in the Easy Pose (p. 17), but place the back heel under the body so that it presses up against the Mooladhara Chakra. The body has nine gates or openings. In this technique, you close them all: the rectum using the heel and the Root Dam, the urinary tract using the other heel and the Root Dam, the little fingers and ring fingers closing the mouth, the middle fingers the nostrils, the index fingers on the eyelashes to close the eyes, and the thumbs closing the ears. Inhale deeply, close all body openings as described above and do the Root Dam. Hold the breath and listen in the direction of Bindu, the top of the back of your head. Be open to the flow of silence and Nada sounds from the area. When you can no longer hold the breath, place your hands on your knees, release the Root Dam, and exhale calmly. Repeat three times.

Hold the breath, hold the Root Dam, and keep your eyes focused on the center of the eyebrows. At the same time, concentrate on the experience of emptiness out through the top of your head. When you can no longer hold the breath, close your eyes, straighten your head and back, and relax your arms. Let go of the Root Dam and finally breathe calmly and with restraint. Pay attention to the sound of silence and Nada. Repeat three times.

134

Bindu Visarga

Meditation

Vishuddhi Shuddhi

The Source of Energy 3–Vishuddhi Shuddhi

Nada Yoga

Meditation on Inner Sounds It is an advantage to do this technique in a dark, quiet room, preferably late at night or early in the morning. Roll up a thick yoga mat or similar, possibly double so that you can sit on it with the soles of your feet on the floor. The mat creates an upward pressure against the Mooladhara Chakra. Place your elbows on your knees, close your ears with the thumbs, and let your forehead rest against your fingers. The eyes are closed.

Prepare yourself to sit still for about ten minutes. Start listening upward in the direction of Bindu. Do not listen to the sound of blood in your ears or other physiological sounds—have more of a feeling of listening upwardly and inwardly in the silence. The moment you barely hear a sound, pay attention to it. It can be a high frequency sound or a quiet noise. It can be any sounds you hear. Keep listening ... Is there a weaker sound behind the first sound? Investigate, listen ... Keep exploring. When you make contact with a sound, examine it—is there an even finer sound behind it? Finish after about 10 minutes, feel the body’s contact with the mat, open your eyes and move your body.

Audio file:

19. Source of Sit in a good meditation pose Energy 3 with a straight back and closed (Vishuddhi Shuddhi) eyes. If you need to refresh the previous steps, see p. 126. SPOTIFY Practice the Tongue Attitude during steps 1–4. Step 1. Air up and down between Manipura and Vishuddhi Chakra – 5–10 minutes. Step 2. The mantra SO-HAM between Manipura and Vishuddhi Chakra – 5–10 minutes. Step 3. The mantra SO-HAM up and down between Vishuddhi Chakra and the top of the head – 5–10 minutes and the new step: Step 4. The mantra SO-HAM up and down between the Manipura Chakra and the top of the head: On the next exhale, imagine that the breath and the mantra HAM continues from the top of the head through the neck area, and further down to the navel area. Hold the breath and say to yourself in your mind: ‘Manipura, Manipura, Manipura, up’. On inhalation, you hear the mantra SO all the way up to the top of your head. Hold the breath and focus on the top of your head for 2–3 seconds, without saying anything. On exhalation, the mantra HAM together with the breathing sound down to the navel. Hold the breath, concentrate on the navel area, and say to yourself: ‘Manipura, Manipura, Manipura, up’. Continue for 5–10 minutes. This practice cleanses the Vishuddhi Chakra. It causes the energy to flow between the head and the body—it causes the heart and the brain to harmonize. Step 5. End the Meditative Breathing at the navel, and say to yourself in your mind: ‘Manipura, Manipura, Manipura’. Relax the tongue and breathe naturally. The body is quiet and immobile. Experience the whole body, and now gather the attention in the forehead area between the eyebrows. Feel a slight pressure in the area. From the forehead area, sink backward towards the center of the head. Get in touch with Chidakasha, the Inner Space, a dark and quiet room in which you are inside. I am this space, resting in myself.

135

Bindu Visarga

Yoga Program for Bindu Visarga Cleansing Technique: 1. Neti—Nose Cleansing in the morning (p. 60) Introductory Meditation: 2. Nada Yoga – 10 min (p. 135) Physical Yoga: 3. Headstand or The Clown – 3 min (p. 132) 4. The Palm – 1 min (p. 132) 5. Dead Still – 3 min (p. 18) 6. The Reversing Pose – 3 min (p. 132) 7. Head Rolling (p. 133) 8. Back Stretch – 3 min (p. 133) 9. Abdominal Stretch – 3 min (p. 133) 10. Dead Still – 3 min (p. 18) 11. The Universal Pose – 2 min on each side (p. 42) 12. Yoga Mudra/the Hare – 3 min (p. 99)

Breathing Techniques: 13. Swooning Breath – 3 times (p. 134) 14. The Bumblebee – 7 times (p. 113) 15. The Alternate Breathing – step 3 (p. 50) Energy Attitude: 16. The Attitude of the Uterus – 3 times (p. 134) Relaxation: 17. Yoga Nidra deep relaxation (p. 68) Meditasjon: 18. The Source of Energy meditation 3 (p. 135) Feel free to switch between the yoga programs related to the different chakras.

136

Sahasrara Chakra

Chapter 15 137

Sahasrara Chakra

The Foundation of Consciousness

About Sahasrara Chakra Techniques for Awakening Sahasrara

Sahasrara Chakra

The word Sahasrara means ‘thousand’. It can be understood as a lotus flower with a thousand or infinitely many petals.

Traditional Symbolism

The Sahasrara Chakra is not really a chakra in the traditional sense, but rather the prerequisite for all the other chakras and the basis of consciousness in us as human beings. Sahasrara is described as the seat of Shiva, here understood as the symbol of consciousness. When the Kundalini power is awakened and rises up through Sushumna in the form of Shakti (energy), it merges with Shiva (consciousness) in Sahasrara. When energy and consciousness become one, you achieve yoga—unity. The individuality disappears when the experienced and the experienced become one. I am no longer identified with being an individual with a body, a name, a shape and a personal story. I am consciousness resting in myself, being. One finds similar descriptions of mystical experiences in all esoteric traditions.

Localization

The Sahasrara Chakra is the entire top of the head, and the area above the top of the head—an expression that Sahasrara goes beyond man as an individual.

Awakening of the Sahasrara Chakra takes place through the work with the other chakras more than through direct work with Sahasrara Chakra. Nevertheless, I will describe a simple technique that can awaken the awareness in Sahasrara Chakra. This technique can also give you a feeling that the energy is not just something that can be awakened in the Mooladhara Chakra and move upward. You can also open up to energy as something you can receive—something that moves down. The energy can flow from above and down the body and awaken the chakras.

The Flame

Agni Dhyana

Sit in a good meditation pose. First practice Alternate Breathing, Body Awareness or another meditation (such as the Ladder, p. 143) for 20–30 minutes. Proceed as follows: Pay attention to the area above the head. Imagine that there is a small fire a few inches above the top of the head. A quiet, burning fire where the flames moves like waves harmoniously upward. It is as if you can feel both the light and the heat from this fire. A quiet flame you feel like a billowing, glowing and luminous sensation upward. End the meditation by making good contact with the body and the environment. Hari Om

138

Integrated Techniques

Chapter 16 139

Integrated Techniques

Circulation of Energy It is quite possible to benefit from yoga even if you do poses, exercises and techniques completely on autopilot. But the effects and insight are multiplied if you also train the ability to be present and be able to return to the body and the breath—and whatever else you have chosen to focus on—every time you forget. Each time do the pose or technique as if it were your first time. It gradually becomes a habit to return to the moment and what is happening in the body and mind right now. A habit that eventually stays with you—not only on the yoga mat, but also in everyday life.

Integrated Chakra Techniques

When doing a program of yoga postures, breathing techniques, relaxation, and meditation, each element of the program will have its effect. The whole program can be seen as a ritual where all parts of the body and mind are revitalized and brought back to a state of natural balance, inner peace, and contentment. In traditional Kundalini yoga, one works to awaken the energy and move it upward. It requires a lot of discipline. It is also possible to open up for a descent of energy. This is done, for example, in the sequence of yoga poses called the Classical Program (p. 127).

A representation of the chakras from the Tibetan tantra tradition where other symbols are used for the chakras—see also the previous page.

Energy Circulation

As mentioned earlier, one of the most important things is to get the energy to flow wherever it has stopped. Awakening of the body and spine, Sushumna, chakras and Kundalini is first and foremost about becoming more aware. Wherever attention becomes more present, energy flows.

Certain techniques can also be seen as integrated techniques in themselves. One example is the Source of Energy meditation. Here you get the energy to flow through and between the different chakras with a cleansing and liberating effect. In the following, Maha Mudra is presented, a technique that in itself leads to an increased energy flow. At the end of the chapter you will find a number of short yoga programs. They are mainly based on the more meditative poses presented during the reviews of the various chakras.

140

Integrated Techniques

Maha Mudra

The Great Attitude

Maha Mudra

Maha Mudra is one of the pearls of classical yoga. It is an advanced technique that is part of Kriya Yoga—a meditation process or ritual that consists of 22 different coherent techniques. Here you learn a slightly simplified version of the technique. It is a great advantage if you are familiar with, and well trained in, breathing techniques and can hold the breath effortlessly for a good while. Right leg stretched: Sit with straight legs. Bend the left leg and place the left heel under the body so that the heel presses up against the Mooladhara Chakra. It is beneficial to have a firm pillow under the right side of the buttocks so that you sit more balanced. Close your eyes. Inhale deeply, hold the breath, and grasp your toes by bending just as far forward as necessary. The arms are completely straight. You push your chest forward and stretch your head up and back. Open your eyes and gaze up towards the center of the eyebrows. Do the Root Dam. Hold the breath and the Root Dam. Continue gazing. At the same time, shift your attention to Mooladhara Chakra and say to yourself in your mind: Mooladhara. Move your attention to the throat and say inside: Vishuddhi. Move the attention to

the eyebrow center and say inside: Agya. Continue this circulation of attention at a leisurely pace, repeating the name of the chakra you focus on: Mooladhara, Vishuddhi, Agya—Mooladhara, Vishuddhi, Agya—Mooladhara, Vishuddhi, Agya. Four rounds in total or until you can no longer hold the breath effortlessly. Release the grasp on the toes, straighten up and sit with your hands on your thighs, close your eyes, and finally let go of the Root Dam. Breathe calmly, maintaining control of the breath until body and mind have calmed down. Do the exercise four times for this side. Left leg stretched: Repeat the same sequence four times while now sitting on the right heel. It is not enough to just recite ‘Mooladhara, Vishuddhi, Agya’ four times while holding the breath. Attention must be involved in the movement from chakra to chakra. Both legs stretched: Repeat the technique four times with both legs straight. Gradually practice the ability to hold the breath for a long time, while letting your attention follow the inner instructions. Eventually you will be able to repeat ‘Mooladhara, Vishuddhi, Agya’ up to 12 times.

141

Integrated Techniques

Short Yoga Programs On the following pages you will find suggestions for short yoga programs of a meditative nature. For short, dynamic yoga programs, see p. 52. You can also put together your own sequences of yoga poses, breathing techniques, relaxation, and meditation. Some good advice in this regard: 1. It is good to always start with a short relaxation or meditation. Body and mind calm down a little before continuing with the rest of the program. The Wave Breath can also be used as a good ‘calm down’ exercise.

First the fast and energizing ones like the Blacksmith’s Bellows or Cleansing of the Frontal Part of the Brain. Afterwards the more quiet and meditative ones like the Bumblebee, Meditative Breathing, and Alternate Breathing. 4. Finish with deep relaxation, concentration and/or meditation. If you do not have time for a longer meditative technique, then do Shavasana for a minimum of ten minutes.

As described at the very beginning of the book, a yoga program is a form of ritual that can give you an intended effect, such 2. Proceed with yoga poses. Do dynamic as more well-being and presence. The efexercises before the more meditative poses. fect will not necessarily be experienced in Make sure that one type of pose is followed the same way as the last time you did the by a counter pose. Forward bending/ same program, so just follow the technibackward bending, turning the body to que and instructions at the moment, and one side/turning to the other side, etc. put past experiences and memories of efDo Shavasana (Dead Still) between each fects aside. If you lose concentration along sequence of pose and counter pose. the way, it is completely normal. Unaffec3. Continue with the breathing techniques. ted, you return to the here and now.

Short Yoga Program #1 Initial Relaxation: 1. Dead Still – 3 min (p. 18) Physical Yoga: 2. The Headstand – 3 min (p. 110) 3. The Palm – 1 min (p. 110) 4. Dead Still – 3 min (p. 18) 5 Shoulderstand – 3 min (p. 122) 6. The Plough – 3 min (p. 96)

7. The Reversing Pose – 3 min (p. 123) 8. The Fish – 3 min (p. 97) 9. Dead Still – 5 min (p. 18) Breathing Technique: 10. The Alternate Breathing (p. 50) Relaxation and / or meditation: 11. Yoga Nidra relaxation (p. 68) and/ or the Source of Energy meditation (p. 135)

142

Integrated Techniques

Short Yoga Program #2 Initial Relaxation: 1. Dead Still – 3 min (p. 18) Physical Yoga: 2. Back Stretch – 3 min (p. 85) 3. Abdominal Stretch – 3 min (p. 87) 4. Dead Still – 3 min (p. 18) 5. The Spinal Twist – 2 x 2 min (p. 63) 6. The Cobra – 3 times (p. 89)

7. The Locust – 3 times (p. 89) 8. The Bow – 3 times (p. 90) 9. The Yoga Attitude – 3 min (p. 99) Breathing Technique: 10. The Alternate Breathing (p. 50) Relaxation and / or meditation: 11. Yoga Nidra relaxation (p. 68) and/ or the Source of Energy meditation (p. 135)

Short Yoga Program #3 The Ladder—a Chakra Program: 5. Vishuddhi Chakra: 1. Mooladhara Chakra: Square Breath – Meditative Breathing The Mare’s Attitude – 3 min (p. 78) with counting 6 : 6 : 6 : 6 – 5 min 2. Swadisthana Chakra: (p. 125) Thunderbolt’s Attitude – 3 min (p. 91) 6. Agya Chakra: 3. Manipura Chakra: Swooning Breath – 3 times (p. 134) The Water Barrel – 5 times (p. 100) 7. Bindu Visarga: 4. Anahata Chakra: The Attitude of the Uterus The Space of the Heart – 3 min (p. 116) – 3 times (p. 134) 8. Sahasrara Chakra: The Flame – 5 min (p. 138)

143

Integrated Techniques

Short Yoga Program #4 Initial Relaxation: 1. Dead Still – 3 min (p. 18) Physical Yoga: 2. Equestrian Pose – Twist 3 min (p. 74), Mountain Pose 1 min (p. 35), Diamond Pose (p. 16) – The whole sequence on both sides. 3. Spread Legs Back Stretch – 3 min (p. 86) 4. Half Abdominal Stretch – 2 x 3 min (p. 87) 5. Dead Still – 3 min (p. 18)

6. The Universal Pose – 2 x 2 min (p. 42) 7. The Yoga Attitude – 3 min (p. 99) Breathing Technique: 8. Blacksmith’s Bellows (p. 91) 9. The Alternate Breathing (p. 50) Relaxation and / or meditation: 10. Yoga Nidra relaxation (p. 68) and/ or the Source of Energy meditation (p. 135)

Short Yoga Program #5 Initial Relaxation: 1. The Wave Breath – 4 times (p. 24) Maha Mudra: 2. The Great Attitude, right leg stretched – 4 times (p. 141) 2. The Great Attitude, left leg stretched – 4 times (p. 141) 3. The Great Attitude, both legs stretched – 4 times (p. 141)

Breathing Technique: 4. The Alternate Breathing (p. 51) Relaxation and/or meditation: 5. Yoga Nidra relaxation (p. 68) and/ or the Source of Energy meditation (p. 135)

144

Integrated Techniques

Short Yoga Program #6 A program that strengthens your ability to concentrate

Initial Relaxation: 1. Dead Still – 3 min (p. 18) Physical Yoga: 2. Headstand / The Clown – 4 min (p. 110) 3. The Palm – 1 min (p. 110) 4. Dead Still – 3 min (p. 18)

Breathing Technique: 5. The Alternate Breathing (p. 50) Concentration Technique: 6. Tratak (p. 66) Avspenning 7. Yoga Nidra deep relaxation (p. 68)

Short Yoga Program #7 If you experience stress in everyday life and feel exhausted, do this daily:

Yoga Nidra – Deep Relaxation: Do a long Yoga Nidra – deep relaxation (p. 68) Audio with Yoga Nidra (Awakening the Chakras) by Bjarke SPOTIFY

Audio with different Yoga Nidra by Peo SPOTIFY

Audio with Experience Yoga Nidra by Swami Janakananda SPOTIFY

145

Integrated Techniques

Shiva Lingam – by Bjarke, 2021

146

Awakening the Kundalini

Awakening the Kundalini

Chapter 17 147

Awakening the Kundalini

The Kundalini Power in activity. Prana is also an expression of Kundalini, but then transformed into a manageable form of energy in the body—in the same way that the current in a high-voltage line is transformed down to 110 or 220-volt current in a home and further down to lowvoltage energy where necessary.

Localization Throughout the book you have worked on: 1. Awakening the spine. 2. Awakening the Body and Breath Awareness. 3. Awakening the Sushumna. 4. Awakening of the individual chakras. You have worked with energy awakening on many levels. Awakening of Kundalini is a culmination of this work—it does not have its own recipe or a specific set of exercises that you systematically work on. The description here can be seen as a set of characteristics of the awakening of Kundalini. Continue to work on awakening the attention related to the body, energy, and mind with all the tools made available through this book. Be aware that awakening of Kundalini is something that is most likely to happen gradually. The essential awakening is the awakening of attention, something you have worked on systematically throughout the book.

Traditional Symbolism

The word Kundalini comes from kunda, which means a ‘deeper place’, a ‘tomb’ or a ‘cave’. In tantra, the universal cosmic energy principle is described as Shakti or Maha Prana, the great prana. This great energy permeates everything in the universe as the basic force in everything. In the individual human being, this enormous primordial force is present in the form of Kundalini. Kundalini is thus the energy potential of the entire universe in the individual human being. It is a resting force, because the human being is normally too frail to have direct contact with the primordial force of the universe

The Mooladhara Chakra contains this vast reservoir of potential energy. The presence of Kundalini as a potential force is symbolically described as a sleeping coiled snake in the Mooladhara Chakra. It is often depicted wrapped three and a half times around itself or a Shiva Lingam, a standing oval shape, the symbol of an erect penis. Esoterically, it can be interpreted both as the male symbol of energy and at the same time as a bodily image of a form that the experience of Kundalini rising can have. The three coils can be symbolically understood as: 1) Past, present, and future. 2) The three gunas (qualities): tamas (inertia), rajas (energy—pronounced radjas) and sattva (clarity). 3) The three states: wakefulness, sleep, and dream. The half rotation symbolizes transcendence or the potential for change.

The Rise of the Kundalini Power

The movement of the Kundalini force up through Sushumna can be accompanied by various experiences of heat or light, vibration in the spine or in the whole body, and/or nada sounds. These ‘sensory experiences’ can be more intense and unpleasant if the upward movement of the Kundalini force is not sufficiently prepared through the purification of the energy currents, chakras, and Sushumna. A quick Google search shows that many people report having had highly unpleasant experiences related to the awakening of the Kundalini power. This suggests that it is important to

148

Awakening the Kundalini

work regularly with energy cleansing techniques such as Alternating Breathing and Meditative Breathing (the Source of Energy meditation) to ensure a harmonious awakening of Kundalini. It is also important to train the ability to return again and again to rest in oneself. Throughout the work with awakening the Kundalini power, the meeting be­ tween the power and the Swadisthana Chakra will often mean that the power returns to the latent state in the Mooladhara Chakra. It is said that it is easy to awaken the Kundalini power, but it is not easy to get it past Swadisthana Chakra. If the Kundalini energy enters the Swadisthana Chakra, the chaos in the Swadisthana Chakra can be overwhelming and confusing for the person. If you do not have sufficient ballast in the form of experiences with the mind and processes of consciousness, it can simply be unfortunate for mental health. In the encounter with Swadisthana Chakra, the Kundalini power can bring to life conditions that are not usually prominent in everyday life: anger, anxiety, overwhelming sexual fantasies, intense passion, lethargy, indifference, or depression-like states of mind. Here the person’s deeper (that is, non-intellectual) ability to Vairagya, non-attachment, will be put to a serious test. Is it possible to be within it, take it inward, let it fill you one hundred percent, and at the same time not identify with it?

Stabilization of the Kundalini

It is only when the Manipura Chakra is activated that the Kundalini power is seriously awakened. It can be awakened many times in the Mooladhara Chakra and Swadisthana Chakra and then return to its potential state. However, if it is awakened in the Manipura Chakra, the awakening is permanent.

Roadblocks

On its way up, the Kundalini power

must penetrate three granthia or knots. A granthi is an energetic and mental contraction that prevents the free flow of energy. Such knots can block the further rising of Kundalini and hinder continued spiritual development. The three knots are: Brahma Granthi at the Mooladhara Chakra, which symbolizes the connection to the physical world and the body. Vishnu Granthi at the Anahata Chakra symbolizes the connection to personal feelings. Here it is recommended to align the emotions with the spiritual quest. Through devotion to a higher purpose, they can reinforce each other. Rudra or Shiva Granthi at the Agya Chakra symbolizes attachment to ideals and psychic abilities. ‘The road to hell is paved with good intentions’, it is said ... This expression points to how important it is to practice non-attachment, also to desirable purposes and conditions.

Union

When the Kundalini power rises to the Sahasrara Chakra, it is symbolically described as the union between Shakti (the energy) and Shiva (the consciousness)—see p. 58 about Agya Chakra. The merging is also a reversal of the differences between energy and consciousness. The separation is of a relative or complementary nature. They are really one. The union of energy and consciousness is not just related to this great merging of Shiva and Shakti—it happens in any yoga practice where attention is active. When the consciousness is moved around the body, you experience that the attention ignites or awakens the energy in the places in the body to which the attention is moved. Repeat this process over and over again. Hari ॐ Tat Sat Maybe the chakras are created as energy centers through your concentration?

149

Awakening the Kundalini

Kundalini Shakti – Traditional Madhubani drawing

150

Overview

Sri Bala Tripura Sundari Yantra

Chapter 18 151

Overview

The Source of Energy Meditation Step 1: Meditative Breathing (Ujjayi Pranayama) Training with the Tongue Attitude and Counting 6 : 3 : 6 : 3 Step 2: Inhalation: Air from the navel to the throat. (Hold the breath in: Vishuddhi, Vishuddhi, Vishuddhi, down). Exhalation: Air from the throat to the navel. (Hold the breath out: Manipura, Manipura, Manipura, up). Step 3: Inhalation: The mantra SO from navel to throat. (Hold the breath for three seconds and concentrate on your throat). Exhalation: The mantra HAM from throat to navel. (Hold the breath out: Manipura, Manipura, Manipura, up). Step 4: Inhalation: The mantra SO from the throat to the top of the head. (Hold the breath for three seconds and concentrate on the top of your head). Exhalation: The mantra HAM from top of head to throat. (Hold the breath out: Vishuddhi, Vishuddhi, Vishuddhi, up). Step 5: Inhalation: The mantra SO from the navel to the top of the head. (Hold the breath for three seconds and concentrate on the top of your head). Exhalation: The mantra HAM from the top of the head to the navel. (Hold the breath out: Manipura, Manipura, Manipura, up). Step 6: The experience of the Inner Space. First, concentrate on the center of the eyebrows, sink backward and inward, and experience the Inner Space. I am ... Om Tat Sat Spend about five minutes on each step. The meditation is a sequence that can last between 15 and 45 minutes.

Audio file: 19. Source of Energy 3 (Vishuddhi Shuddhi) SPOTIFY

152

Overview

The Inner Space Meditation Step 1: All sounds in all directions at the same time—including silence Step 2: The spontaneous breathing Step 3: Simultaneously with the spontaneous breathing experience – the top of the head – the forehead area and the face – the neck, shoulders and arms – the chest and heart – the abdomen and navel area – the genitals and rectum—completely relaxed Step 4: Simultaneously with the spontaneous breathing experience the entire front of the body—from the bottom of the body to the top of the head. Step 5: Repeat steps 3 and 4 Step 6: Simultaneously with the spontaneous breathing, discover that you can be a witness, a spectator to thoughts, feelings, states, restlessness, drowsiness, pain. If you forget the spontaneous breathing, take a look and see: what was I involved in?—and then return to the breath. Step 7: Experience yourself: The whole body—The Inner Space, I sit here, I am ... Om Tat Sat Spend about five minutes on each step. The meditation is a sequence that can last between 15 and 45 minutes.

Audio file: 12. The Inner Space (Witness) SPOTIFY

153

Overview

The Chakras Name

Meaning

Body area

Sahasrara

1000-petalled lotus flower

Top of the head and the area above the head

Bindu

Point or drop of nectar

Top of the back of the head

Agya

The third eye. 2-petalled lotus flower

In the middle of the head The mind. Gray behind the eyebrow center

Vishuddhi

Purification chakra. 16-Petalled lotus flower Unbroken sound. 12-petalled lotus flower

In the spine behind the throat

Space. The space of consciousness, hearing, ears, throat. Violet

HAM

In the spine behind the heart

Air. Sense of touch, skin, hands. Dark blue

YAM

The dwelling of the jewel. 10-petalled lotus flower

In the spine behind the navel

Fire. Sight, eyes, feet. Orange

RAM

Swadisthana One’s own place. 6-petalled lotus flower

In the spine behind the pubic bone

Water. Taste, tongue, kidneys, metabolism, genitals. Black

VAM

Mooladhara

Men: above the perineum Women: at the cervix

Earth. Sense of smell, nose, rectum. Yellow

LAM

Anahata

Manipura

The root chakra. 4-petalled lotus flower

Element / sensory experience / organ / color of yantra

Mantra

All Stress-releasing inner sound space

(Nada sound) OM

154

Overview

Album with Audio Files for the Book

Audio files SPOTIFY

Audio files APPLE MUSIC

Audio files AMAZON MUSIC

Audio files YOUTUBE MUSIC

Audio files TIDAL

You will find all the video and audio files that are linked to in the book also on the publisher’s website: www.binduas.com/chakra. Below is an overview of the audio files with page reference.

1. Chakra Names in Sanskrit 02:15 (p. 10) 2. Shavasana (Relaxation) 13:30 (p. 19) 3. Body Awareness 21:00 (p. 20) 4. Breath Awareness 22:00 (p. 20) 5. Nadi Shodhana 13:00 (p. 25) 6. The Inner Space 22:00 (p. 30) 7. Chakra Meditation 30:00 (p. 30) 8. Mental Triangle Breath 15:00 (p. 65) 9. Tratak (Concentration) 20:00 (p. 66) 10. Shambhavi Mudra 15:00 (p. 67) 11. Yoga Nidra (Awakening the Chakras) 40:00 (p. 68) 12. The Inner Space (Witness) 31:00 (p. 69)

13. Prana Apana Visualization 12:00 (p. 102) 14. Mantra Meditation 20:00 (p. 103) 15. The Bumblebee 06:00 (p. 113) 16. Meditative Breathing 20:00 (p. 114) 17. Source of Energy 1 (Anahata Chakra) 25:00 (p. 115) 18. Source of Energy 2 (Agya Chakra) 30:00 (p. 126) 19. Source of Energy 3 (Vishuddhi Shuddhi) 36:00 (p. 135)

A total of 6 hours and 33 minutes

155

Overview

Index A Abdominal Dam – Uddiana Bandha 100 Abdominal Stretch – Supta Vajrasana 87 Advaita Vedanta – The end of knowledge through non-duality 5 Ajna Chakra – Command center – The Third Eye 58 Alternate Breathing – Nadi Shodhana Pranayama 25, 50 Anahata Chakra – The Hearth Center 105 Ankle Rotation – Goolf Chakra 13 Ankle Stretch – Goolf Naman 13 Asana – Yoga Pose 11 Ashram – Yoga Workshop 2, 23 Attitude of the Uterus – Yoni Mudra 134 Awakening the Chakras 53 Awakening the Kundalini 147 Awakening the Spine 31 Awakening the Sushumna 46

B Back Stretch – Paschimottanasana 85 Bhakti Yoga – The Yoga of Surrender 2, 107 Bindu Visarga – Dot or Drop of Nectar 130 Blacksmith›s Bellows – Bhastrika 91 Body Arch – Hasta Utthanasana 34 Bow – Dhanurasana 90 Breath Balancing Pose – Padadirasana 74 Bumblebee – Bhramari Pranayama 113 Butterfly – Poorna Titali Asana 13 Bølgepusten 24

C Camel – Ushtrasana 41, 111 Chakra – Wheel, vortex, stream or gate 5 Chakra in Yoga Poses 29 Chakra Meditasjon 30 Chakra Meditation – The Inner Space 30 Chin Dam – Jalandhara Bandha 124 Cleansing of the Frontal Part of the Brain – Kapalabhati 101 Clown – Ardha Shirshasana 62 Cobra – Bhujangasana 35

Cow Face Pose – Gomukhasana 112 I Crane – Baka Dhyanasana 63 Crescent Pose – Anjaneyasana 108 Ida, Pingala and Sushumna 46 Cross Pose – Hasta Utthanasana 39 Inner Space – Being a Witness 69 Instruction in Shavasana 19 Crow›s Attitude – Kaki Mudra 77 Integrated Chakra Techniques 140 Intestinal Cleansing D – Shankprakshalana 48 Dead Still – Shavasana 18 Intoxicating Bliss Pose Diamond Pose – Vajrasana 16 – Ananda madirasana 64 Double Angle – Dwi Konasana 40

E

J

Jhana Yoga – The Yoga of Easy Pose – Sukhasana 17 Knowledge 2 Equestrian Pose – Ashwa Sanchalanasana 34, 75 K Equestrian Pose – Twist – Ashwa Sanchalanasana – variation 74 Karma Yoga – The Yoga of Action 2 Kindling the Fire Eyebrow Center – Bhrumadya 58 – Agnisara Kriya 101 Kirtan – Mantra singing 107 F Kumbhaka – Hold the breath 22 Fish – Matsyasana 97 Kundalini Flame – Agni Dhyana 138 – The primordial force 148–149 Frog›s Attitude – Manduki Mudra 77

G Great Attitude – Maha Mudra 141 Greeting – Pranamasana 34 Greeting with 8 Parts – Ashtanga Namaskara 35

H Half Abdominal Stretch – Ardha Supta Vajrasana 87 Half Butterfly – Ardha Titali Asana 14 Half Lotus Pose – Ardha Padmasana 17 Hands by your Feet – Padahastasana 34, 36 Happy Baby Pose – Ananda Balasana 90 Happy Baby Pose, One Leg – Ardha Ananda Balasana 90 Hare – Shashankasana 42, 98 Hare-Cobra-Mountain Pose – Shashankasana, Parvatasana and Bhujangasana 84 Head Rolling – Greeva Sanchalana 64 Headstand – Shirshasana 110

L

Lizard – Hanumanasana 76 Locust – Shalabhasana 89 Loosening the Knots – Shakti Bandha 41 Lotus Pose – Padmasana 17 Lotus Seed – Eka Pada Rajakapotasana 15, 76 Lotus Sprout / Groin Stretch – Eka Pada Rajakapotasana 88

M Manipura Chakra – The Dwelling of the Jewel 94 Mantra Meditasjon 103 Mare›s Attitude – Ashwini Mudra 78 Meditation on Inner Sounds – Nada Yoga 135 Meditation Poses 16 Meditative Breathing – Ujjayi Pranayama 114, 125 Mental Triangle Breath – Anulom Vilom and Prana Shuddhi 65 Mooladhara Chakra – The Fundamental Root Center 72 Moon, I Greet You – Chandra Namaskara 108 Mountain Pose – Parvatasana 35

156

Overview

N

S

T

Nadi Shodhana Pranayama – Alternate Breathing 50 Neti – Nose Cleansing 60 Non-attachment – Vairagya 149 Nose Tip Gazing – Nasikagra Drishti 77

Sahasrara Chakra – Thousand Petals Lotus Flower 138 Sankalpa – The Resolution 68 Shambhavi Mudra with OM Singing – Gazing at the Eyebrow Center and sing OM 67 Shavasana, variation – Pentagram 19 Shoulder Pose – Kandharasana 38 Shoulderstand – Sarvangasana 122 Source of Energy meditation – Vishuddhi Shuddhi 115, 126, 135 Space of the Heart – Hridaya Akasha 116 Spinal Twist – Ardha Matsyendrasana 63 Standing Spinal Twist Pose – Kati Chakrasana 38 Swadisthana Chakra – One’s own place 82 Swaying Palm – Tiryaka Tadasana 37 Swooning Breath – Moorchha Pranayama 134

Thunderbolt›s Attitude – Vajroli / Sahajoli Mudra 91 Tongue Attitude – Khechari Mudra 124 Tratak – Consentration 66 Triangle Pose – Trikonasana 37 Triangle Pose Knee – Trikonasana 38

P Palm – Tadasana 62 Peacock – Mayurasana 97 Perfect Pose – Siddhasana / Siddha Yoni Asana 18 Prana and Apana Visualization – Energy visualization 102 Pranayama – Breathing Techniques 22 Pratyahara – Recurrent Concentration / Relaxed Confrontation 79

R Raja Yoga – Royal Yoga 3 Reversing Pose – Viparita Karani Asana 123, 132 Right Angle Pose – Samakonasana 40 Root Dam – Mula Bandha 78 Rotation of the Abdominal Muscles – Nauli 102 Runner – Eka padasana 62

U Universal Pose – Shava Udarakarshanasana 42

V Vishuddhi Chakra – Center of transformation 120, 130

W Water Barrel – Tadagi Mudra 100 Wave Breath 24 Wheel – Chakrasana 98

Y Yoga Attitude – Yoga Mudra 99

Contact

If interested in joining a retreat in classical yoga, please contact: Scandinavian Yoga and Meditation School Haa Retreat Center, SE-341 75 HAMNEDA, Sweden Phone: +46 372 55063 Email: [email protected] www.yogameditation.com Scandinavian Yoga and Meditation School Ask Retreat Center, NO-5307 ASK, Norway Phone: +47 908 67 062 Email: [email protected] www.askyoga.com 157

Overview

Bibliography About Yoga, Tantra and Meditation Swami Janakananda: Yoga, Tantra and Meditation in Daily Life Bindu Publishers, Sweden 2015 Swami Satyananda Saraswati: Asana, Pranayama, Mudra, Bandha Yoga Publications Trust, 2002 Georg Feuerstein The Yoga Tradition Hohm Press, USA 2001 About Kundalini and Chakra Arthur Avalon: The Serpent Power – The Secrets of Tantric and Shaktic Yoga Dover Publications, 1974 Hiroshi Motoyama: Theories of the Chakras New Age Books, 2003 Swami Satyananda Saraswati: Kundalini Tantra Yoga Publications Trust, 2012 Satprem: Sri Aurobindu or the Adventure of Consciousness Institute for Evolutionary Reseach, 1984 About Vedanta James Swartz: How to Attain Enlightenment – The Vision of Nonduality Sentient Publications, 2010 Arthur Osborne: Ramana Maharshi and the Path of Self-Knowledge Sri Ramanasramam, 2006 About Prana and Nadi Daniel Keown: Spark in the Machine Singing Dragon, 2014

For inspiration Eckhart Tolle: A New Earth Penguin, 2008 Erich Fromm: The Art of Loving Continuum, 2000 About Yoga Nidra Swami Janakananda (e-book): A Deeper Yoga and Yoga Nidra in Danish, Swedish, German and English Bindu Publishers, Sweden 2021 Online Inspiration On yoga, tantra and meditation: www.yogameditation.com/reading-room/ On Vedanta: www.shiningworld.com Sources Swami Satyananda Saraswati: Four Chapters on Freedom: Commentary on the Yoga Sutras of Patanjali Yoga Publications Trust, 2013 Swami Muktibodhananda: Hatha Yoga Pradipika Bihar School of Yoga, 2013 Swami Niranjanananda: Gheranda Samhita Yoga Publications Trust, 2013 Paul Reps: Zen Flesh, Zen Bones Tuttle Publishing, 2008 At the end of Zen Flesh, Zen Bones there is an inspiring version of the tantric text Vijnana Bhairava Tantra from Kashmir Shaivism with instruction in 112 Dharana techniques.

158

Overview

Mooladhara Chakra – by Bjarke, 2021

The Paintings and Illustrations in this Book As a young artist in Copenhagen in the 1970s, I was very inspired by the Danish artist Knud Hvidberg (1927–86) and Yantra – the power diagrams in tantra. Ajit Mookerjee: Tantra Art Ravi Kumar, 1967

Madhu Khanna: Yantra: The Tantric Symbol of Cosmic Unity Thames & Hudson, 1981

Ajit Mookerjee: Tantra Asana Ravi Kumar, 1971

Robert Thurman, Betty Seid & Donald Kuspit: Seeker: The Art of Sohan Qadri Mapin Publishing Gp Pty Ltd, 2004

Sohan Qadri: Wonderstand – Aphorisms and Poems Bindu, 2009

159

Overview

Sri Yantra – Bjarke 2021

160

Overview

Hiranya Garbha – Bjarke 2021

161

QR codes

The techniques of the yoga tradition are best learned by following oral instruction. Through the book, you will find QR codes for some of the techniques with links to video and audio files. There are over seven hours of instructions that make learning easier and provide greater benefits from the techniques.

Brahmananda Swarupa – Painting by Bjarke, 1986

Chakra – Esoteric Yoga

The book is both a foundation in classical yoga and tantric meditation and an introduction to deeper, esoteric yoga. It is a guide to exploring the chakras by using the powerful tools of classical yoga. This book is structured to be enjoyed by both established yoga practitioners and those new to yoga. You start by getting to know your body, breath, and mind through simple relaxation, good meditation poses, undemanding yoga exercises for the back, basic breathing techniques, and meditations. Next you follow the yoga tradition’s approach to awakening the Kundalini power, the dormant energy: First you gain better contact with Sushumna (the central energy flow) by cleansing and balancing Ida and Pingala –the two main energy currents in the body. Furthermore, you develop the contact with each chakra through physical poses, breathing techniques, other energy techniques, relaxation, and meditation related to the chakra. Throughout the book, you will gradually learn the integrated chakra meditation called the Source of Energy. The book is based on the classical yoga tradition and the sober Scandinavian form that this yoga has acquired through the Danish yogis Swami Janakananda and Per Peo Olsen – in addition to my own experiences in life, on the yoga mat, and through teaching.

Bjarke Jørgensen aka ‘Bjarke’ is Danish and was born in 1954. After a 3-month course in 1976, he began his yoga teacher education with Swami Janaka­nanda, in search of combining an active, creative life with spiritual qualities. After seven years of intense Sadhana and 24/7 ashram life in Copenhagen, Aarhus, and Oslo, he founded the Yoga School in Bergen in 1983. Bjarke has taught classical yoga for more than 40 years, and also the advanced tantric meditations Antar Mauna and Ajapa Japa for the last 37 years. He also uses his creativity in painting, web design, desktop publishing, and building traditional Norwegian log houses. Bjarke lives at Ask Retreat Center with Audhild, and enjoys hiking in the mountains both in Norway and abroad.