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HW 4th Chakra: Anahata / hart, Journey in to the hart & Laughter yoga
Sanskrit: Anahata = unstuck / unaffected, Love for / connection with all people nature
Affirmation: ‘I am worthy of loving and receiving love. I accept myself fully. I feel compassion and love for all living things.’
Element: Air
Color: green (peace, harmony, balance, healing), light pink (self-love, softness, self-worth, inner child)
Crystals: Aventurine, Rose Quartz, Jade, Emerald, Malachite
Mantra/ Sound<b style=”font-family: inherit; font-size: inherit;”>: Yam, 639Hz
Sense: Feeling
Body: Lungs, heart, the arms, hands, between the shoulder blades, shoulders.
Stands for: Devotion and devotion, Relationships, compassion, empathy, peace, harmony, love for self and others. Emotional energy along with 5th chakra to express all these. And the 1st chakra, you need to be grounded to be able to feel all this in a safe way.
Complaints: sadness, hyperventilation, shortness of breath, pain between the shoulder blades, pain in the heart.
Deficits in the heart chakra can be e.g. withdrawn, cold, over rational, depressed, lonely, fear of intimacy, or just extremely open, extremely dominant, obsessive, overly sacrificial, dependent, jealous.Central exercise: puppy dog pose,
Postures that are good for opening the heart chakra are backbends/heart openers: Salamba Bhujangasana (Sphinx Pose), Bhujangasana (Cobra Pose), Setu Bandhasana (the bridge pose), full wheel, dhanurasana (the bow pose), Anjaneyasana (Low Lunge), Natarajasana (Dancers Pose), Camel pose! Make sure you don’t feel pain in the back or a stocking breath. If you feel that, just go back a little in the pose and make sure you can relax in it. Always do opposite postures (bending to the front, rounding the spine), after a series of backbends / heart openers.
Tip: End the session with open arms and a smile because you want to end with happiness 🙂
Dancers pose
Place your weight to the right foot, lifting the left foot and bending your left knee. Make sure your right leg is active and extended (or slightly bent) Ground your right foot, make contact with the big toe, the little toe and the heel. (We need to be well grounded in order to safely open our hearts.) Contract your quadriceps of the standing leg. Tighten your abdominal muscles, roll your shoulders backwards and down.
Reach with your left arm to the inside of your left foot; or if you are very limber let your hand slide through to the ankle or shin. Bring your right arm up along your ear. Now try to shift your balance forward. Continue to open your heart toward the sky as your torso comes forward. Arch your upper back and breathe deeply into your heart. Fix your gaze on a point in front of you. Try to extend the left leg upward.
Breathe 3-5 times into your heart and allow it to open more while your right foot stays grounded.
If this pose is still very difficult for you, come forward less, and keep your right arm up to the sky.
An alternative pose is low lunge where you hold the same pose with your arms and open your heart to the sky.
In addition, you can perform Tree pose to build your balance in standing. Tree pose is grounding (1st chakra)
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