HPS Lydia
High Priestess
Info about Center aka Heart Chakra: https://www.joyofsatan.org/www.angelfire.com/empire/serpentis666/Heart666Chakra.html
Some of these are very easy, even for beginners and people who are out of shape. Some are more difficult, I have written so in each one.
This one is good to begin and/or end a yoga session with. Relax, focus on breathing slowly, and feel the stretch across your chest and shoulders. You can use a pillow folded in half lengthwise with it mainly along your spine, and you don't need anything under your knees, but it may make it more comfortable, allowing for more time spent in the asana.
Sphinx pose, but with feet a few feet apart. If doing this on a yoga mat, have each foot right along the outside of the mat. Having feet apart at this distance allows for the energy to freely bypass the solar area and go directly to the Center/Heart chakra. Try for yourself to feel the difference, from the usual feet at hip distance.
A tip for this asana (and regular Sphinx) is to have your hands energetically pulling towards your body, as this helps to relax and gently stretch the lower spine. Keep your arms engaged, don’t just prop yourself up and slump on them.
Bow, this one also works the Solar chakra. More difficult than sphinx, skip this if you have any back problems.
Differently-Modified Camel. Not leaning back in full Camel, but just lifting your chest upwards. I can’t find a proper picture for this, I figured it out myself and don’t know what else to call it. Just kneel on the floor, preferably with padding under your knees to prevent pain, knees about hip width apart. Clasp hands behind you, relax the shoulders, and expand your chest upwards. Arms can be bent at the elbows to make it easier on the shoulders. Lift your head enough to look up, but do not lean back, don’t try to look straight up, just maybe about halfway between straight up and straight ahead. This can also be done standing, and both ways are quite easy.
Natarajasana aka Dancer’s Pose. Not for beginners, it can take years of practice to do this one. (Do on both sides.)
Instructional video: https://www.youtube.com/watch?v=TXNgRNsqcPo
Standing Bow Pose, also known as Dancer’s Pose, but easier than the previous one listed. Feel the stretch through the shoulder of the arm holding the leg. You might feel the effects of this one after you come out of the pose. Easier than the previous asana. (Do on both sides.) Please watch the instructional video, as there is a method to lifting the foot of the lifted leg, preparing for proper balance.
Instructional video: https://www.youtube.com/watch?v=52rXZx4EF3o
Cow arms, minus the leg part of this (Gomukhasana). You might not feel any effects if your shoulders are tight, this is a good asana to do regularly to loosen up the shoulders. You can do this sitting normally or on a chair. (Do on both sides.) The picture is of the full pose for reference for the rotation of each arm.
Puppy pose, again you might not feel any effects if your shoulders are tight, but still a good stretch to do often if not daily. Effects are best felt if your chest is able to touch the floor.
Hare for the back extension. This one, I found really opened the back extension of the chakra, and is a great counter pose to all the back bends. Start by kneeling on the floor, lean forward a bit, place hands on each foot as shown. Put your head onto the floor, and lift your hips up. When in this, relax your shoulder blades to allow for a really deep stretch.
I have personally felt Handstand to be very good for this chakra. Very healthy to do regardless. If you cannot get into a handstand yourself, have a strong friend lift you by your ankles, make sure to keep strength in your arms and shoulders, and keep your core engaged.
If you happen to have 2 walls near each other in an oddly shaped room, or something like a tree outside next to a wall of a building, do the following: Get on all fours facing one wall, make sure your hands are directly in line with your shoulders, then “walk” your feet up the tree or other wall, kick off until you are in handstand with one wall behind you, so you can have one foot holding the wall for balance. Try to keep one leg straight, perhaps switch legs after a moment, and allow your body to develop muscle memory. (Side note, a similar concept can be used for learning Shoulder stand, but only one wall is needed. Lie on back with butt against the wall, legs up the wall. Put your arms in place as you lift your butt up and walk your legs up. It's called shoulder stand- have your weight on your shoulders, not your neck.)
Next up in the series: Solar; 6th; Crown. Previously done:
Throat: https://ancient-forums.com/viewtopic.php?f=5&t=55467
Base: https://ancient-forums.com/viewtopic.php?f=3&t=47239
Sacral: https://ancient-forums.com/viewtopic.php?p=213118
Feel free to post any other poses you feel are effective! I have tried to include pictures with men through this series, but there are simply far more of women available online.
Some of these are very easy, even for beginners and people who are out of shape. Some are more difficult, I have written so in each one.
This one is good to begin and/or end a yoga session with. Relax, focus on breathing slowly, and feel the stretch across your chest and shoulders. You can use a pillow folded in half lengthwise with it mainly along your spine, and you don't need anything under your knees, but it may make it more comfortable, allowing for more time spent in the asana.
Sphinx pose, but with feet a few feet apart. If doing this on a yoga mat, have each foot right along the outside of the mat. Having feet apart at this distance allows for the energy to freely bypass the solar area and go directly to the Center/Heart chakra. Try for yourself to feel the difference, from the usual feet at hip distance.
A tip for this asana (and regular Sphinx) is to have your hands energetically pulling towards your body, as this helps to relax and gently stretch the lower spine. Keep your arms engaged, don’t just prop yourself up and slump on them.
Bow, this one also works the Solar chakra. More difficult than sphinx, skip this if you have any back problems.
Differently-Modified Camel. Not leaning back in full Camel, but just lifting your chest upwards. I can’t find a proper picture for this, I figured it out myself and don’t know what else to call it. Just kneel on the floor, preferably with padding under your knees to prevent pain, knees about hip width apart. Clasp hands behind you, relax the shoulders, and expand your chest upwards. Arms can be bent at the elbows to make it easier on the shoulders. Lift your head enough to look up, but do not lean back, don’t try to look straight up, just maybe about halfway between straight up and straight ahead. This can also be done standing, and both ways are quite easy.
Natarajasana aka Dancer’s Pose. Not for beginners, it can take years of practice to do this one. (Do on both sides.)
Instructional video: https://www.youtube.com/watch?v=TXNgRNsqcPo
Standing Bow Pose, also known as Dancer’s Pose, but easier than the previous one listed. Feel the stretch through the shoulder of the arm holding the leg. You might feel the effects of this one after you come out of the pose. Easier than the previous asana. (Do on both sides.) Please watch the instructional video, as there is a method to lifting the foot of the lifted leg, preparing for proper balance.
Instructional video: https://www.youtube.com/watch?v=52rXZx4EF3o
Cow arms, minus the leg part of this (Gomukhasana). You might not feel any effects if your shoulders are tight, this is a good asana to do regularly to loosen up the shoulders. You can do this sitting normally or on a chair. (Do on both sides.) The picture is of the full pose for reference for the rotation of each arm.
Puppy pose, again you might not feel any effects if your shoulders are tight, but still a good stretch to do often if not daily. Effects are best felt if your chest is able to touch the floor.
Hare for the back extension. This one, I found really opened the back extension of the chakra, and is a great counter pose to all the back bends. Start by kneeling on the floor, lean forward a bit, place hands on each foot as shown. Put your head onto the floor, and lift your hips up. When in this, relax your shoulder blades to allow for a really deep stretch.
I have personally felt Handstand to be very good for this chakra. Very healthy to do regardless. If you cannot get into a handstand yourself, have a strong friend lift you by your ankles, make sure to keep strength in your arms and shoulders, and keep your core engaged.
If you happen to have 2 walls near each other in an oddly shaped room, or something like a tree outside next to a wall of a building, do the following: Get on all fours facing one wall, make sure your hands are directly in line with your shoulders, then “walk” your feet up the tree or other wall, kick off until you are in handstand with one wall behind you, so you can have one foot holding the wall for balance. Try to keep one leg straight, perhaps switch legs after a moment, and allow your body to develop muscle memory. (Side note, a similar concept can be used for learning Shoulder stand, but only one wall is needed. Lie on back with butt against the wall, legs up the wall. Put your arms in place as you lift your butt up and walk your legs up. It's called shoulder stand- have your weight on your shoulders, not your neck.)
Next up in the series: Solar; 6th; Crown. Previously done:
Throat: https://ancient-forums.com/viewtopic.php?f=5&t=55467
Base: https://ancient-forums.com/viewtopic.php?f=3&t=47239
Sacral: https://ancient-forums.com/viewtopic.php?p=213118
Feel free to post any other poses you feel are effective! I have tried to include pictures with men through this series, but there are simply far more of women available online.
