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ChakrasThere are conflicting views about them How many are there? As few as 5 or an infinite number throughout the subtle body Location: is it a relevant concept? Chakras are not material, although they might correlate with the major nerve plexus of the physical body How do they work and what are they? The tantric model of chakras, developed around the 11th Century, is the most accepted model. It gives 7 chakras, described as emanations of supra-consciousness.

They can be visualised as psychic centres of energetic and spiritual experience, not physical locations that can be palpated or x-rayed. More commonly they are correlated to psychological, emotional and mental qualities. Carl Young, the famous psychoanalyst, describes them as ‘symbolising highly complex psychic facts …. That we could not possibly express except in images’ (Shamdasani 1996, page 61). Chakras are part of a much higher energy system than the physical body. It is dormant during normal consciousness and need to be awakened through a concentrated quality of awareness leading to ‘ecstatic bliss’ (Marc Stephens, yoga sequencing, 2012, p296)The chakras are considered as the major nadis (streams), along with the triveni: sushumna, ida and pingala

Chakra means ‘Wheel’, a metaphor for a swirling vortex of pranic energy. There are seven of them situated in the energy sheath (Pranamayakosha) at key points along the spine. Chakras are also called Padma (lotus). The lower chakra (less petals) resonates at a slower rate than the higher and faster ones (more petals). The yoga practices are said to cause the chakras to open fully, sending increased energy along the spine. For the householders like most of us, combining asana and pranayama with chakras concentration can improve our health, vitality and well-being

Kundalini How do the chakras work? The technique of Kundalini Yoga consists in using Prana (the vital air), guiding its circulatory movement through Ida and Pingala down to the base of the spine into the space where Kundalini lies coiled. The vital energies of the opposite forces circulating in Ida and Pingala are unified and Shakti Kundalini then awaken and rise up in Sushumna, energising the seven chakras.

• From Muladhara chakra, Ida and Pingala alternate from the right to left sides at each chakra until they reach Ajna chakra (3rd eye between the eyebrows) where they meet again with Sushumna.

• In Ajna chakra the meeting of the three main nadis is called Mukta Triveni (Mukta: "liberated"). Continuing beyond Ajna chakra, Ida and Pingala end in the left and right nostrils respectively.

• Once the Kundalini Shakti has ascended through Sushumna to Sahasrara, the highest psychic center at the crown of the head, it is made to reverse its course and return to rest in the base centre again.

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The chakras are projecting energy and each chakra has its own colour that follows the pattern of a rainbow, when light is reflected in water or ice. Light is a manifestation of energy that translates into a colour. “At night all cats are grey”: without light or energy there is no colour. The colour of the chakra comes from the circulation of energy in our body; and is often compared to the energy of light. When we are not feeling well, we tend to say we are “off colour”. Being “enlightened” is conquering ignorance, and reaching a state of knowledge and supra-consciousness. The 18th Century “age of enlightenment” is seen as the age of philosophy, and of cultural explosion; and it is named in opposition to the “dark age”, synonymous of “ignorance” and “ rough life” in the medieval times. Sometimes if you enter a deep state of meditation, you might start to see colours. This is due to the increase of prana (energy flow/life force) in your body. Depending on which chakra you are focusing on, the colour may vary.

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Part 1: Muladhara Chakra Muladhara or root chakra is symbolised by a lotus with four petals and the colour red. This centre is located at the base of the spine in the coccygeal region. It is said to relate to the gonads and the adrenal medulla, responsible for the fight-or-flight response when survival is under threat.

Muladhara is associated with the Earth element and the grounding aspects of life, such as food, shelter and livelihood generally. It relates to instinct, security, survival and also to basic human potentiality. Physically, Muladhara governs sexuality, mentally it governs stability, emotionally it governs sensuality, and spiritually it governs a sense of security. Muladhara has also a relation to the sense of smell.

If constantly feeling out of control, insecure, irresponsible or caught up in situations; it is suggested that the Muladhara chakra is out of balance. In the yoga practice we cultivate Muladhara balance by establishing a sense of grounding, particularly through the feet, legs and pelvis. Forward bends bring this feeling of surrendering to the earth. Yoga helps us to cultivate a sense of physical, emotional, and mental stability through visualisation practices that help embody these qualities of awareness, be present.

Work on feet, pelvis, legs: Mulhadara chakra:

Initial relaxation: tense and release: right leg, left leg, hips, chest, shrug shoulders, fists: arms (both), chin in/lift head, muscles of the face: relax: 1 minute.• Basic breathing: Lying down, expand the breath, focus on: abdominal breathing, then

rib cage, then slight lift of collar bones: Full lung breath (x10)• Movement and breath: INH(inhale): take arms behind head, EXH. (exhale): bring arms

back yo sides (x10)• Legs raises: Alternate leg to ceiling (foot flexed) (x3). Then alternate to ceiling again

(hold for 5 breaths on each side, then grab thigh (interlace fingers behind the thigh): 3

Yoga with Marianne www.yogalite.co.ukbreaths; then lift head: bring your knee towards your nose (leg straight), walk your end to the top of the leg.

• STANDING: Warm up: toes (press onto the mat: each side in turn) + ankle: shake, then rotation + knees: lift knee up towards the chest + hips: rotate hips both direction + Hands: shake and rotation + bend knee: bend reversed wrists on thigh + arms extended: pull fingers back + fingers on shoulders: elbows together, rotate arms (both ways) _ still with fingers on shoulders, arms sideways/hips forward: twist to the left, then right + Neck forward and backward + left ear to left shoulder/right ear to right shoulder + rotation of neck (combine the 2 movements).

• Whole body jiggle• Warrior series: 1-2-3: look on standing postures: Virabhadrasana 1-2-3 (left column,

2nd, 3rd and 4th pictures going down)• Tree

• Wide leg forward bend

• Seated wide leg forward bend: walk your hands to the centre, then to the right and to the left (twist)

• Seated side stretches: Get your arm along the right leg, palm up: side stretch, then swap side.

• Cat posture: all 4: push chest forward (INH), round the back (EXH)• Apanasana: on back, semi-supine: hands on knees: INH. Push knees away, EXH. Pull

your knees towards your chest.• Badha konasana: soles of the feet together, arms to the back of the head, bend elbows,

arms resting on the floor• Lying twist: knees to chest: turn onto right side, open arms sideway, look towards your

left hand. Then reverse the process.• Savasana: relaxation (at least 5 minutes)

* this is exercises for Moola chakra. Next week we will go on to part 2: Swadistana chakra: hips and hamstrings; a more flowing session with sequences.

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Part 2: Swadisthana Chakra

Swadisthana is symbolised by a white lotus within which is a crescent moon, with six vermilion, or orange petals. The seed mantra is Vam, and the presiding deity is Brahma, with the Shakti being Rakini (or Chakini). The animal associated is the crocodile of Varuna.

This Chakra is located in the sacrum. Swadisthana is considered to be related to the genito-urinary system and the adrenals. The key issues involving Swadisthana are relationships, violence, addictions, basic emotional needs, and pleasure. Physically, Swadisthana governs reproduction, mentally it governs creativity, emotionally it governs joy, and spiritually it governs enthusiasm. Intimacy, relationships, and creativity are the key word for this chakra. Sva means “self”, adhistana means “dwelling place”. It symbolises the core feelings we have around our likes and dislikes, reflecting what we embrace or resist in our lives. The water element in Swadisthana reflects the shifting tides of attraction and repulsion.If we find ourselves easily addicted (even to yoga), compulsive, lacking desire or having difficulty sustaining relationships, this suggests that this Chakra is unbalanced. Jealousy, fear for one’s own sexuality and intimacy, lack of creativity are also signs of lack of balance. A yoga practice that helps to counterbalance these tendencies will be sequences that cultivate a sense of creative expression, opening us to a simple flow of energy. Using the breath to maintain and control that flow enable a sense of being wholly and empowered. During this yoga class we will work on the hips and hamstrings. We also want to realise movements that are flowing with the breath, and unfold like waves.

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Part 3: Manipura chakra

Manipura or manipuraka is symbolised by a downward pointing triangle with ten petals, along with the colour yellow. The seed syllable is Ram, and the presiding deity is Braddha Rudra (old Siva), with Lakini: Lakini is the goddess that rules over the Manipura Chakra. She is called the benefactress of all.Manipura is associated with fire and the power of transformation. It is said to govern digestion and metabolism as the home of Agni and the vital “wind” or energy current: Samana Vayu. The energies of Prana Vayu and Apana Vayu (inward and outward flowing energy) meet at this point in a balanced system.Manipura is the home of the coeliac plexus, which innervates most of the digestive system. In chakra-based medicine, practitioners work this area to promote healthier digestion, elimination, pancreas/kidney and Adrenal function. Weak Agni (fire) in the coeliac plexus leads to incompletely digested food, thoughts and emotions, and is a source of Ama (toxicity).So Manipura plays a valuable role in digestion, the conversion of food matter into energy for the body. The colour that corresponds to Manipura is yellow. Key issues governed by Manipura are issues of personal power, fear, anxiety, opinion-formation, introversion, and transition from simple or base emotions to complex. Physically, Manipura governs digestion, mentally it governs personal power, emotionally it governs expansiveness, and spiritually, all matters of growth.

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Anahata Chakra, part 4

Anahata, Anahata-puri, or padma-sundara is symbolised by a circular flower with twelve green petals called the heartmind. Anahata, the heart chakra, has twelve vermillion petals. Within it is a yantra of two intersecting triangles symbolising a union of the male and female. The presiding deity is Ishana Rudra Shiva. He has a camphor-blue skin, he is two-armed. The nature of Ishana is peaceful and beneficent. He holds the trident in his right hand and a damaru drum in his left. The holy Ganga (river Ganges) flowing from his hair-locks is a cooling and purifying stream of self-knowledge: the knowledge that "I am That". The snakes coiled around his body are the passions, which he has tamed. His energy is Kakini Shakti. In her four hands Kakini Shakti holds the implements necessary for one to attain balance: the sword, the shield, the skull and the trident symbolising the balance of the three forces of preservation, creation and destruction. Anahata is related to the thymus, located in the chest. The thymus is an element of the immune system as well as being part of the endocrine system. It is the site of maturation of the T cells responsible for fending off disease and may be adversely affected by stress. Anahata is related to the colours green or pink. Key issues involving Anahata involve complex emotions, compassion, tenderness, unconditional love, equilibrium, rejection and well-being. Physically Anahata governs circulation, emotionally it governs unconditional love for the self and others, mentally it governs passion, and spiritually it governs devotion.

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Part 5: Vishuddhi chakra

part 5, Vishuddha or Vishuddhi is depicted as a silver crescent within a white circle, with 16 light or pale blue, or turquoise petals. The silver crescent is the lunar symbol of nada, pure cosmic sound. The crescent is symbolic of purity, and purification is a vital aspect of Vishuddhi Chakra.Vishuddhi may be understood as relating to communication and growth through expression. This chakra is paralleled to the thyroid, a gland that is also in the throat and which produces thyroid hormone, responsible for growth and maturation. Physically, Vishuddha governs communication, emotionally it governs independence, mentally it governs fluent thought, and spiritually, it governs a sense of security.

In Vishuddhi chakra the nectar amrita drips down the chitrini nadi, and is split into a pure form and a poison. Through practices such as Khechari Mudra and Jalandhara Bandha the nectar reaching Vishuddha is purified, the poison from the body is cleansed and amrita becomes the nectar of immortality. In Vishuddhi Chakra, all the elements of the lower chakras - earth, water, fire and air - are refined to their purest essence and dissolve into akasha. The presiding deity is Panchavaktra Shiva. He has a camphor-blue skin and five heads, representing the spectrum of smell, taste, sight, touch and sound, as well as the union of all five elements in their purest forms. He holds a mala (rosary), a drum which drones continually, manifesting the sound AUM, and a trident. The fourth hand is in Abhaya mudra, the gesture of dispelling fear. The faces of Shiva symbolize the following aspects: Aghora, Ishana, Mahadeva, Sadashiva and Rudra.

The energy is Shakini. She has a pale rose skin and wears a sky-blue sari with a green bodice. She sits on a pink lotus and holds the following objects: a skull, which is a symbol of detachment from the illusory world of sense perceptions, an ankusha, an elephant staff used to control Gaja, the scriptures, representing knowledge and the mala (rosary).

Yoga with Marianne www.yogalite.co.ukShakini Shakti is the bestower of all higher knowledge and siddhis (powers).

The chakra's associated animal is the elephant Airavata, supreme lord of herbivorous animals, vehicle of the Vedic god Indra. It is of smoky grey color, the color of clouds.

Part 6: Ajna chakra

Ajna is symbolised by a lotus with two petals. It is at this point that the two side nadis Ida and Pingala are said to terminate and merge with the central channel Sushumna, signifying the end of duality (yoga: unity).

Ajnna along with Bindu, is known as the third eye chakra and is linked to the pineal gland which may inform a model of its envisioning. Ida (river Ganga, feminine, lunar) and Pingala (river Jamuna, masculine, solar) nerve energies separate from the Sushumna channel at the Muladhara chakra, intertwine up through all chakras becoming one at Ajna Chakra.

This brings the sense of oneness and of unity with the cosmic laws that appear in the plane of austerity. They then again separate, running into the left and right nostrils. Negative and positive, the components of duality, end in a state of pure music and neutrality. One now becomes one-pointed and knower of past, present and future. The yogi moves into Sushumna, beyond time. The activation of Ajna chakra is said to lead to psychic powers (siddhis) such as clairvoyance. Ajna chakra is the location of the third eye which is the conscience. The two physical eyes see the past and the present, while the third eye reveals the insight of the future. The mantra is Aum, or "Pranava Om", the supreme sound.

When one establishes himself in the place between the eyebrows he goes beyond all the kinds of desires that motivate life and impel one to move in many directions. All experience and ideas serve only to clarify one's perceptions in Ajna Chakra. The plane of neutrality appears as a balance between solar and lunar energy within the body.

The presiding deity is Ardhanarishvara, the half-male, half-female Shiva-Shakti, symbolic of basic polarity; the right side is male and the left side, female. The male half of

Yoga with Marianne www.yogalite.co.ukArdhanarishvara has camphor-blue skin. He holds a trident in his right hand, representing the three aspects of consciousness: cognition, conation, and affection.

The female side of Ardhanarishvara is pink. She wears a red sari, and about her neck and arms are wound shining golden ornaments. She holds a pink lotus, a symbol of purity. All duality has ceased. Shiva has total command over all aspects of the self in this plane of liberation, or moksha.