Guide to Chakra Balancing

A YOGIC & AYURVEDIC GUIDE TO CHAKRA BALANCING

ROOT CHAKRA (Muladhara) BALANCING YOGA & HERBS Root Chakra Associations (Red, Survival Center): Stability, Security, Balance, Rootedness, Groundedness, Safety, Strong Foundations Signs of Root Chakra Imbalance: Excess: Fear of change, anger, aggression, agitation, greediness, materialism, depression Deficiency: Fear (unsafe, disconnection), alienation, self-pity, procrastination, lack of focus, feeling spacey, ungroundedness, low energy or lack of stamina, nervous, anxious, unable to relax Purification and Balancing Mantra (“LAM”): OM AIM HRIM KLIM CHAMUNDAYAI VICCHE NAMAHA (Pronunciation: Om-I’m-Hreem-Kleem Cha-Moon-Die-Yay Vee-Chay Namaha) Root Chakra Affirmations: “I am safe and open to receive”; “I am safe, I am secure, I am grounded, I am open to new ideas, I trust myself and my choices.”

Root Balancing Herbs & Foods: Ashwagandha, Haritaki, Lotus Root, Satavan, Hibiscus Flowers, Nettle, Root Vegetables Root Balancing Yoga Asanas: Standing Mountain Pose, Child’s Pose Cobra, Reclined Butterfly Pose, Sphinx Pose, Knees to Chest, Staff Pose, Reclined Twists, Hero Pose Root Balancing Breathwork: Belly to Chest Breathing Come into a comfortable seat and place one hand on the belly and one hand on the heart. On your next inhale, breath deeply from the belly up to the chest, with a slight constriction at the back of the throat, holding here until your body wants to release, and slowly exhale from the chest down to the belly, taking a slightly longer exhale (open or closed mouth).

Inhale to the count of 3 from the belly to the chest and “hold” in the chest, then exhale from the chest down to the belly to the count of 4, releasing all the breath in the belly. Take a few rounds here and then as you are ready begin to add on time: 3/4; 4/5; 5/6.

When to Use: The deep breathing and slightly longer exhales work to calm the body down by stimulating the parasympathetic nervous system. This is a staple breathwork practice to use whenever you are experiencing anxiety, nervousness, ungroundness, or feeling scattered. Works to bring Vata and Pitta into balance.

SACRAL (Svadhisthana) BALANCING YOGA & HERBS Sacral Chakra Associations (Orange, “One’s Own Place”): Sense of Self, Creativity, Passion, Pleasure, Desire, Sensuality, Emotions, Joy, Flow Signs of Sacral Chakra Imbalance: Excess: Controlling and Manipulative Habits, Power Hungry, Addictions, Addictive Behaviors, Impulsive, Chaotic/Impulsive Emotions, Boundary Crossing, Infidelity Deficiency: Guilt, Shame, Repression of Emotions, Extreme Shyness, Social Anxiety, Lack of Self Worth, Fear of Rejection, Perceived Helplessness, Repression of Needs, Placing Others First, Denial of Pleasure, Rigidity of Beliefs Purification and Balancing Mantra (“Vam”): Sat Narayan—Wahe Guru—Hari Narayan—Sat Nam (True Sustainer, Indescribable Wisdom, Creative Sustenance, True Identity) Sacral Chakra Affirmations: “I am allowing creativity to freely move through me”; “I embrace and celebrate my sexuality”; “I am comfortable in my body”; “I am in touch with my emotions”; “It is my right to be joyful and find pleasure”; “I enjoy a healthy, passionate, and creative life” Sacral Balancing Herbs & Foods: Coriander, Gokeshura, Marshmallow, Uva Ursi, Dang Gui Sacral Balancing Yoga Asanas: Reclined Butterfly, Happy Baby, Open Leg Seated Forward Fold, Pigeon Pose, Lizard Pose, Goddess, Skandasana, Squat, Crescent Lunge, Reclined Twists Sacral Balancing Breathwork: Pelvic Breath Begin on back with feet hip-distance apart, fingertips coming to the heels, as it setting up for Bridge pose. Shoulders rolled back and down, grounding down through all four corners of the feet.

Take a long, slow breath and on the inhale increase the curve of the sacrum while pressing the tip of your tailbone down to the floor while imagining the breath making its way up through the body.

On the exhale, flatten the sacrum onto the mat, tilting your pelvis upward.

Repeat for 3-5 minutes, moving slowly and paying attention to the subtle sensations.

SOLAR PLEXUS (Manipura) BALANCING YOGA & HERBS Solar Plexus Chakra Associations (Yellow, Fire Element): Action, Choice, Power, Determination, Willpower, Self-Actualization, Leadership, Transformation, Passion Signs of Sacral Chakra Imbalance: Excess: Controlling, jealousy, judgmental, critical, overdoing, aggression, manipulative, bullying, Deficiency: Diffident, timid, inaction, insecurity, emotional confusion, stuckness Purification and Balancing Mantra (“Ram”): Har Har Har Har Gobinday, Har Har Har Har Mukunday, Har Har Har Har Udaaray, Har Har Har Har Apaaray, Har Har Har Har Hariang, Har Har Har Har Kariang, Har Har Har Har Nir-naamay, Har Har Har Har Akaamay.

Har - Infinite Divinity. Gobinday- Sustainer. Mukunday- Liberator. UdaarayEnlightener. Apaaray- Infinite. Hariang- Destroyer. Kariang- Creator. Nirnaamay- Nameless. Akaamay- Desireless Solar Plexus Chakra Affirmations: “I feel my own power”; “I honor myself”; “I am strong and brave”; “I am proud of myself and my accomplishments”; “I choose the best for myself”; “I am the architect of my life” Solar Plexus Balancing Herbs & Foods: Turmeric, Chamomile, Flax and Sunflower Seeds, Bananas, Corn, Butternut Squash Solar Plexus Balancing Yoga Asanas: Uddiyana Bandha (Abdominal Lock) Plank Position (Full, Forearm, Side), Warrior Poses I, II, III, Triangle, Boat Pose, Bow Pose, Locust, Reverse Table, Downward Dog Sways Solar Plexus Breathwork: Kapalabhati Breathing (Shining Skull Breath) Come into a comfortable seat and bring both hands to the lower belly. On the exhale, contract your lower abdominal muscles to force the out breath through the nostrils, followed by a passive inhale. If you have trouble isolating this muscle group you can make two fists with the hands to press against the lower abdomen as you exhale. If you are familiar with the Mula Bandha (root lock located at the perineum) you can work on constricting this muscle as you practice kapalabhati breathing.

Beginners will want to start out slowly, gradually increasing speed. The inhale is an automatic “rebound” response to the active exhale. Try taking a round of 25, coming back into a regular breath, and then taking another round of 25. You can increase the speed and number of rounds as you become more familiar with the practice.

HEART CHAKRA (Anahata) BALANCING YOGA & HERBS Heart Chakra Associations (Green, Air): Love, Dissolution of Ego and Separation, Expansion, Generosity, Forgiveness, Empathy, Softness, Openness, Integration, Radiance Signs of Heart Chakra Imbalance: Excess: Codependent, Outward Seeking Love and Attention, Outside Affirmation, People Pleasing Deficiency: Fear of intimacy, Judgmental, Self-Isolating, Distrustful, Cold, Passive Aggressive Heart Chakra Balancing Mantra (“Yam”): Aham Prema (A-ham Pray-ma) “I am Divine Love” Heart Chakra Affirmations: “I am fully open to giving love”; “I am fully open to receiving love”; “I forgive myself”; “I forgive others”; “I love myself unconditionally”; “I love others unconditionally”; “Love is my guiding truth”; “I am creating loving and supporting relationships”; “It is safe for me to be in a loving relationship”; “I give and receive love, forgiveness, and compassion to myself and others effortlessly and unconditionally. My heart is filled with joy and gratitude.”

Heart Chakra Balancing Herbs & Foods: Cardamom, Lotus Seeds, Rose, Tulsi, Elecampane, Violet, Motherwort, Saffron, Sweet Annie, Lady’s Mantle, Angelica, Hops, Nettle, Hibiscus Heart Chakra Balancing Yoga Asanas: Cat/Cow, Thread the Needle, Cobra Pose, Puppy Pose, Forward Fold with Bind, Fish Pose, Gate Pose with Backbend, Camel Pose, Wheel Pose Heart Breathwork: Pranayama is connected to the Heart Chakra (Respiratory and Circulatory systems). Kapalabhati, Alternate Nostril breathing, etc. all help to balance the Heart Chakra.

Place hands on your shoulders and elbows out to the side at should height.

Inhale and twist your torso and elbows to the right. Exhale and twist all the way to the left. Repeat at least twelve times, inhaling to the right and exhaling to the left. Then repeat twelve times, inhaling to the left and exhaling to the right.

THROAT CHAKRA (Visuddha) BALANCING YOGA & HERBS Throat Chakra Associations (Blue, Sound/Ether): Communication, purification, refinement, speaking truth, harmony, coherence Signs of Throat Chakra Imbalance: Excess: Overly talkative, loud, scattered Deficiency: Shy, quiet, restricted voice Throat Chakra Balancing Mantra (“Ham”): Om Bhur Bhuvah Swah Tat-Savitur Varenyam Bhargo Devasaya Dhimahi Dhiyo Yonah Prachodayat Om bhoor bhu-wah swa-ha Tat savi-tur varen-yam Bhar-go de-va-sya dheem-a-hi Dhiyo yo nah pra-cho-day-at

communicate with ease”; “I am able to clearly state my needs”; “I am always able to find the right words”; “I am able to speak my truth with ease”; “My truth is love”; “My voice is heard”; “I create speech that reflect my loving thoughts”; “I am balanced in my speaking and my listening”; “I release doubt over what I did or didn’t say”; “I have an important voice in the world”; “I claim and honor my true voice” Throat Chakra Affirmations: “I

Throat Chakra Balancing Herbs & Foods: Ajwan, Bayberry, Cloves, Licoric, Stone Root Throat Chakra Balancing Yoga Asanas: Chin lock, Cobra, Bridge, Rabbit Pose, Plow Pose, Shoulderstand, Fish Pose, Neck Stretches & Shoulder Rolls, Throat Breathwork: Ujjayi Breathing Ujjayi (oo-jay-ee) breath is thought to conquer fear and illness and to steady the mind. The purpose of the ujjayi breath is to bring your awareness to each breath.

Come into the ujjayi breath by creating a slight constriction at the back of your throat. You can think of it sounding like the ocean, or imagine the act of fogging up a mirror. Ujjayi breathwork is often easier to begin with an open mouth, moving into close mouth. This is a full diaphragmatic breath. As you breathe imagine the breath moving through you like a wave.

THIRD EYE CHAKRA (Ajna) BALANCING YOGA & HERBS Third Eye Chakra Associations (Light, Indigo): Insight, guidance, wisdom, intuition, illumination, clarity, vision, wisdom Signs of Third Eye Chakra Imbalance: Excess: Delusion, Hallucination Deficiency: Denial, Cynicism, Close-Mindedness Third Eye Chakra Balancing Mantra (“Aum/Om”): Ong Namo- I bow to the subtle Divine wisdom.

Guru Dev Namo- I bow to the Dinve teacher within.

(Ong-Namo-Goodoo-Dave-Namo)

am intuitive”; “I trust my intuition”; “It is safe to follow this guidance”; “I am my higher truths”; “I am clear”; “My thoughts are calm and peaceful”; “I have a healthy mind”; “I am connected to my true path and purpose”; “All of the answers I need are inside of me”; “I embrace my psychic and clairvoyant abilities”; “I am my spiritual truth”; “I embody my spiritual gifts”; “I hear my intuition. I trust my inner teacher and follow her guidance” Third Eye Chakra Affirmations: “I

Third Eye Chakra Balancing Herbs & Foods: Basil, Elecampane, Sandalwood, Skullcap Third Eye Chakra Balancing Yoga Asanas: Warrior III, Tree Pose, Eagle Pose, Dolphin Pose, Handstand, Anahatasana (forehead on mat) Third Eye Exercises: Drishti Practice Sit clear and erect and find a point at which to locate your gaze directly in front of you (drishti). Gaze passively, almost past it.

Begin by moving your eyes up and down 10 times—slow, smooth, and calm.

Keep your gaze steady and passive.

Now move your gaze side to side 10 times, keeping gaze neutral and passive.

Then bring your gaze from the upper right to lower left 5 times, then upper left to lower right five times.

From here begin to take 5 complete large eye circles around your field of vision without moving your head. Take a few moments to rest and then take 5 complete large eye circles in the opposite direction.

Finish the exercise by rubbing the hands together and placing over the eyes, taking in the heat and darkness.

CROWN CHAKRA (Sahasrara) BALANCING YOGA & HERBS Crown Chakra Associations (Purple, Consciousness): Thought, Awareness, Unity with Divine, Unity Consciousness, Completion, Oneness Signs of Crown Chakra Imbalance: Excess: Overly intellectual, spiritual addiction, spaciness Deficiency: Materialistic, disconnected, cynical Crown Chakra Balancing Mantra (“Om/Aum”): Sa-Ta-Na-Ma (Saa-Taa-Naa-Maa) Sa- Infinity, totality of the Cosmos, Ta- Life (birth from the Infinite), Na- Death (transformation), Ma- Rebirth

am complete”; “I am worthy of love from divine energy”; “I am an extension of the universe”; “It is safe to get Divine guidance”; “I am on my spiritual path”; “I am love”; “I am connected to my soul’s purpose”; “I am love”; “My light attracts others that respect my unique vibration”; “I am complete and one with the divine energy. I am part of the universal flow. I am light. I am love.”

Crown Chakra Affirmations: “I

Crown Chakra Balancing Herbs & Foods: Calamus, Gotu Kola, Nutmeg, Valerian Crown Chakra Balancing Yoga Asanas: Seated Meditation Pose, Rabbit Pose, Dancer Pose, Wheel, Headstand, Handstand Crown Chakra Destination Vibration Meditation: This is the exciting part of the healing process where you get to name what you want and go for your blue sky—remember that the universe responds more powerfully to clear and specific manifestations!

1. Begin by making your list of what you want to attract into your life. Again, making an initial list of what you don’t want get help you to more clearly identify and articulate what you do want if you feel stuck.

2. Come into a comfortable seat, take a few rounds of one of the breathwork practices above to ground and center.

3. Begin to “try on” a memory or association that brings up feelings of joy and bliss in the body. Start by noticing what this feels like—scanning the body, paying attention to where these sensations live and staying curious: do they have a texture? Color? Temperature? Shape? This is an important step in learning how to tune into your body and what it’s telling you.

4. From here, begin to “import” the things on your list into this high vibration in the body. Visualization can be useful here. What do you want your life to look and feel like? Try these vibrations and happenings on as if they have already happened. Notice if there are any aspects of your destination vibration that feel heavy or that you notice resistance to in the body and taking down some notes.