By Yogi Ashwini
In this series we have been discussing the asans and beej mantras for the various chakras and how one can activate them and strengthen the corresponding body parts. Last time we discussed the mooladhar chakra that is present at the base of the spine. Now we move to the Swadhishthan chakra.
Swadhishthan (Sacral Chakra): This chakra is located two inches over the Mooladhar at the pubic area. It controls the sexual and urinary system. It is primarily the seat of lower creativity, i.e. a duplication of the self or the body at the pranic level. Its base element is water. The beej mantra for this chakra is VAM
Take your awareness to your breath at the tip of the nostrils. Watch the rhythmic pattern of breath at this point and with every subsequent inhalation, make your breath longer and deeper. Maintaining the awareness of Swadhishthan chakra, start with the chant of VAM. Keep the chant deep and slow. Continue with the chant as we graduate into the asans for Swadhishthan.
Chakki Chalana: Sit with your legs stretched out in front. The soles of the feet meet such that the legs make a diamond shape. Keep the arms straight out in front of the chest with your fingers interlocked. Now swivel from the waist, bending forward and reclining back as much comfortably in a circular fashion, so as to replicate the movement of the traditional grinding mill made of stone. Maintain ujjai breath, awareness of Swadhishthan chakra and the chant of VAM. Make seven circles clockwise and seven anti-clockwise, inhaling in half circle and exhaling in the other half. This asan massages the pelvic and abdominal region and helps regulate menstrual cycle.
Parivritti Janu Sirshasan: ‘Janu’ means ‘knee’ and ‘sirsha’ means ‘head’. Sit on the floor with your spine straight and your legs stretched wide. Maintain ujjai breath. Gently, bend the left knee, pressing the heel into the perineum/vagina, while your right leg is stretched sideways, adjacent to the torso and not in front of it such that it forms a perpendicular with the other leg. Maintaining the awareness of Swadhishthan chakra and the chant of VAM, inhaling gently raise your left arm straight up pointing towards the ceiling, and then exhaling bring it down to the right side of your body such that your left arm is right above your left ear, keeping spine straight. Take hold of the right toe. Simultaneously stretch your right hand and clasp the middle of the right foot. Touch your head to the knee laterally and hold. Then gently inhale and come back to an upright position. Repeat these steps with the other side holding for the same duration.The asan must not be practiced in case of recent or chronic injury to the knees, hips, arms or shoulders.
Gaumukh Asan: Relax your body and fold your left leg diagonally in such a way that your left heel touches your right buttock. Now place your right leg over the left leg and touch the left buttock on the side with the right heel. After that, lift the right hand and bend it back and take the left hand to the back and hold the right hand. Your back and neck should be straight. Maintain ujjai breath. If practiced for ten minutes or more it will release tension and anxiety. This asan straightens your spine and improves posture. It stimulates kidneys and alleviates diabetes. It relieves backache, sciatica and rheumatism. Makes leg muscles supple and burns the fat off your thighs.
In the next article we will discuss the asans for activating the Manipoorak chakra. It is advised that you visit your nearest Dhyan Foundation center to learn the correct way to practice asans. The effect of all these asans becomes manifold when practiced under the guidance of your Guru who channelises energy into each asan.
Yogi Ashwini is the Guiding Light of Dhyan Foundation and can be reached at www.dhyanfoundation.com.