Muladhara Chakra - Root Chakra

The Muladhara Chakra, or the root chakra is located in the pelvic region near the base of the spine at the perineum. It is also called the pelvic plexus and is associated with the physical sheath or annamaya kosa.  Mula means root, source, base and adhara means support.  Connected to the earth element, this chakra relates to our basic survival and relates to how we see ourselves in our surroundings.
It is also associated with the color red.  Mr.Iyengar also writes in Light on Yoga, that it may be that the chakras also correspond to the endocrine glands which supply hormones to the system.  The muladhara chakra associates with the the adrenal glands.  Physically it also pertains to the skeletal system and the sense of smell.
If the root chakra becomes blocked by tension and low-self esteem it can emotionally lead to self destructive behaviour, depression or immune system disorders and phycially may result in back pain and sciatica.
Some poses that help balance the muladhara chakra are uttanasana, standing forward bend and janu sirasana, head to knee pose.  They focus on lengthening the hamstrings and strengthening the quadriceps.  Also, focusing on the soles of the feet and balance will help.  Another good pose is setu bandha sarvangasana or the bridge pose.  Focus on pressing into the feet firmly and lifting the tailbone up to strengthen the pelvic and abdominal areas, while at the same time firmly grounding yourself.  Restorative poses like supta badha konasana (supported bound angle pose) and child's posee help retore the nervous system.
The mantra associated with this chakra is LAM.  In a seated position with pointer finger and thumb touching practice chanting the sound LAM while focusing on the root chakra.

While this is just an introduction into the chakras as you explore more yourself and gain more awareness in your own body and breath I hope you will find balance, openness and happiness.

Namaste.
Pamela Nelson
www.plnyoga.vpweb.com

The meaning of Chakras

I am not an expert on the chakra system, but the more I delve into pranayama, the more I learn about the chakras, bandhas and nadis. 
The word chakra means "wheel" or "ring" in Sanskrit.  In B.K.S. Iyengar's book, Yoga: The Path to Holistic Health, he says each personal chakra has energy coiled within them.  The main chakras align the spine from the tailbone to the brain and are critical junctions that determine the state of the body and mind. 
Mr. Iyengar writes that, "yogic science recognized this connection from the very beginning.  In order to achieve  perfect physical health, the ancient sages concluded, you must activate the body's chakras."  Chakras are complex and difficult to explain as they are not composed of matter but relate to our body's subtle levels, which include our prana (life force) and consciousness (citta). Where conciousness is made up of mind (manas), intelligence (buddhi) and ego (ahamkara).
Mr. Iyengar explains that just as the brain controls physical, mental and intellectual functions through the nerve cells or neurons, chakras tap the prana or cosmic energy which is within all living beings and transform it into spiritual energy.  This energy is then spread through the body by the nadis, or channels.
There are 11 chakras of which 7 are major.  These seven are the Muladhara chakra, Swadhishtana chakra, Manipuraka chakra, Anahata chakra, Vishuddhi chakra, Ajna chakra and Sahasrara chakra.  We will explore more into each of these seven chakras over the next few blogs.
The practice of yoga is to awaken the divine energy within every human and unite prakriti with purusha.  As Mr.Iyengar states, "asanas and pranayama uncoil and alert the chakras.  In the process, the nadis are activated. This causes the chakras to vibrate and to generate energy."
Since emotions are rooted in the chakras, the energy can become blocked creating physical and emotional issues.  When prana is flowing freely through the chakras we feel a sense of calmness, balance and serenity - at one with the world.

Namaste.
Pamela Nelson
www.plnyoga.vpweb.com

Above picture from:
http://www.reiki-for-holistic-health.com/chakra-aura-picture.html

Peace on Earth

Art by Gabrielle Wieder


Peace.
Pamela Nelson
www.plnyoga.vpweb.com

Waging Peace

If the Earth were your body, you would be able to feel the many areas where it is suffering.  War, political and economic oppression, famine, and pollution wreak havoc in so many places.  Everyday, children are becoming blind from malnutrition, their hands searching hopelessly through mounds of trash for a few ounces of food.  Adults are dying slowly in prisons for trying to oppose violence.  Rivers are dying, and the air is becoming more and more difficult to breathe. 

Many people are aware of the world's suffering; their hearts are filled with compassion.  They know what needs to be done, and they engage in political, social, and environmental work to try to change things.  But after a period of intense involvement, they may become discouraged if they lack the strength needed to sustain a life of action.  Real strength is not in power, money, or weapons, but in deep, inner peace.

Practicing mindfulness in each moment of our daily lives, we can cultivate our own peace.  With clarity, determination, and patience - their fruits of meditation- we can sustain a life of action and be real instruments of peace.

This excerpt is from Thich Nhat Hanh's book, Peace is  Every Step, The Path of Mindfulness in Everyday Life.  Read more about this book in November Book Review.

Peace.
Pamela Nelson
www.plnyoga.vpweb.com

November Pose of the Month - Ardha Chandrasana

Ardha Chandrasana - Half-moon Pose
Ardha means half and Chandra is the moon.  I actually think the moon is a half moon as I write this!

I have shown a few variations of the pose starting from the full pose to a few variations using the wall, blocks or a chair.

Begin in Tadasana, inhale and on exhalation step or jump feet 4 feet apart (Utthita hasta padasana).

Either come into Utthita Trikonasana first and then step back foot in bring front hand to floor about one foot in front of standing leg foot.  Stay for a few breaths.

Then exhale and simultaneously straighten standing leg and lift up the top leg parallel to the floor.  Make sure the shoulders keep lifting up and drawing away from the ears.  Have the shoulders stacked as the top arm stretches up.  Look up to top hand if can or look forward for better balance or if have hypertension.  The weight is on the standing leg foot and hip.  Make sure the knee and foot is not turning inward. Keep the back of the head in line with the spine and heel of the top foot.
Hold for 20-30 seconds, then come back down reverse of how you went up. Repeat on other side.
Using the wall behind for support of the back body and a block for the hand:

Begin at the wall in Tadasana (mountain pose), the step the feet about 4 feet apart and take Utthita Trikonasana (triangle pose) with hand on a block.

Step the back foot in towards the front leg and bring the front hand onto the block about a foot in front of the standing leg.  Keep thigh, knee and shin of the front leg tracking so the knee does not turn in and the toes stay pointing towards the short end of the mat.

Exhale and simultaneously straighten the bottom leg and lift the top leg parallel to the floor.  Use the wall to press the heel into and the back of the top hand.  Keep the quadriceps engaged and the balance on the standing leg. The block is only for support and to help roll the top shoulder down the back, not to take the weight of the pose.  Look up to the top hand.
Stay for 20-30 seconds and then carefully come back down to triangle pose and then press up to standing and back to Tadasana.
Using the wall for support of the back foot:

Bring the short end of the mat to the wall and place a block to the outer side of the mat.
Bring the outer edge of the back foot to the wall and then step the front foot about 3-3.5 feet out from the wall with the front heel in line with the instep of the back foot.  Press the feet and lift the knees to the thighs and the thighs up to the hips.  Inhale, and exhale bending the front knee and bring the back foot in towards the front foot slightly and the hand to the block about a foot in front of the front foot.

Exhale and straighten the bottom leg and lift the top leg and press the foot into the wall keeping the leg parallel to the floor. Use the hand on the block to keep the side body lengthening evenly and draw the shoulder blades down the back.  Press into both feet evenly and use the wall to engage the muscles in the top leg.  Using that to bring intelligence to the cells of the top leg so when doing the pose without the wall that memory remains.  This also helps reduce stain in the pose so the abdomen, face and breath can be relaxed.
Using a chair to support the front arm:

Place a chair at one end of the mat, start in Tadasana (mountain pose), then step or jump the feet 4 feet apart.  Cut the back foot in slightly and rotate the front leg out 90 degrees right from the hip joint.

Bend the front knee, bring hand to chair and step the back foot in slightly.  As straighten the standing leg, raise the top leg parallel to the floor and bring forearm onto the chair.  Keep elbow directly under shoulder and help lift and lengthen the side body.  Press out through the heels.

Either keep the top arm at the side or lift up pointing fingers towards the ceiling.  Keep chest open and breath sooth.

Another variation that could be done is with the front arm on the chair AND the back foot at the wall.  Just adjust yourself closer to the wall to do this.

Benefits:

Helps strengthen legs and knees and brings mobility to the hip joints and shoulders.  Also tones lower spine and nerves connected to leg muscles helping to relieve sciatica. Helps relieve gastric troubles and increases circulation to the abdominal organs.  The front chest opens to help improve breathing.  A great pose for balance and coordination.  When done with support can help remove fatigue.

Cautions:

Do not practice unsupported if have knee or ankle issues, have a migraine or stress related headache or are menstruating.  If have hypertension do not look up - look straight ahead.

Namaste.

Pamela Nelson

www.plnyoga.vpweb.com

November Book Review - Peace is Every Step - The Path of Mindfulness in Everyday Life - Thich Nhat Hanh

Peace is Every Step - The Path of Mindfulness in Everyday Life is a wonderful book by Thich Nhat Hanh.  This book was published first in 1991 by Bantam Books.  The book is divided into three easy to read parts - Breathe! You Are Alive, Transformation and Healing and Peace is Every Step. 

Each part has many short chapters that can be reflected upon.
The first and one of my favorites is "Twenty-Four Brand-New Hours" where Thich Nhat Hanh says, "Every morning, when we wake up, we have twenty-four brand-new hours to live. What a precious gift!  We have a the capacity to live in a way that these twenty-four hours will bring peace, joy, and happiness to ourselves and others."  I'm not sure there is a better way to start a day, or a book then this!

The foreword is by H.H. the Dalai Lama and he writes:

Although attempting to bring about world peace through the internal transformation of individuals is difficult, it is the only way.  Wherever I go, I express this, and I am encouraged that people from many different walks of life receive it well.  Peace must first be developed within an individual.  And I believe that love, compassion, and altruism are the fundamental basis for peace.  Once these qualities are developed within an individual, he or she is then able to create an atmosphere of peace and harmony.  This atmosphere can be expanded and extended from the individual to his family, from the family to the community and eventually to the whole world.
Peace is Every Step is a guidebook for a journey in exactly this direction.  Thich Nhat Hanh begins by teaching mindfulness of breathing and awareness of the small acts of our daily lives, then shows us how to use the benefits of mindfulness and concentration to transform and heal difficult psychological states.  Finally he shows us the connection between personal, inner peace and peace on Earth.  This is a very worthwhile book.  It can change the individual lives and the life of our society.

If you have a chance to read this book I hope you enjoy his simple words of wisdom.

Namaste.
Pamela Nelson
www.plnyoga.vpweb.com