Chakra Prana Flow by Shiva Rea

Chakra Vinyasa: Body as a Microcosm of the Macrocosm The theme of the human being as a microcosm of the macrocosm is a thread that reoccurs throughout the development of Indian spirituality. Tantra's contribution to this theme is an elaboration of the body as a metaphor and link to the universe, and the development of practices that are centered within the body as a source of spiritual union. Within Tantra, the spine is no longer just the spine but becomes the mythological Mt. Meru, the center of the universe. The flow of blood and the even subtler flows of energy become the sacred rivers that meander through India: the Ganges, the Saraswati and the Yamuna. The thousands of temples dedicated to various gods and goddesses found on every corner in India are found throughout the body. Eliade describes this micro-macro relationship as it is embodied in Tantra: In these disciplines sensory activities were magnified in staggering proportions as the result of countless identifications of organs and physiological functions with cosmic regions, stars and planets, gods, etc. Hatha yoga and Tantra transubstantiated the body by giving it macranthropic dimensions and assimilating it to various "mystical bodies" . . . Several "subtle bodies" are here superimposed: the sonorous (sound) body, the architectonic body, the cosmological body, the mystico-physiological body. This multilayered homologisation must be realized; but as a result of the yogic experience, the physical body becomes "dilated," "cosmicized," and transubstantiated (1969:236). The different subtle bodies that Eliade refers to are the association of elemental sound with centers of the body (sonoric body), the building of temples based upon the structure of the human form (architectonic body), the depiction of the universe as being the entire body of Shakti (cosmological body), and an elaborate physiology of the human being that has awakened his/her subtle body through direct experience with the Divine (mysticophysiological body). Thus, through yoga, these macrocosmic bodies are discovered to be embodied within the microcosm.

The Conception of the Body within Tantra From these principles, the body within Tantra is identified as a sacred part of creation (Shakti), the embodiment of the feminine and masculine principles, and as a reflection of the basic movements of the entire universe. If the absolute extends to the body, then what is the purpose of bodily practice? How is the Divine embodied? In this section, the Tantric conception of the body is explored to illustrate the intention within the roots of yoga to discover the innermost core of the body. The classical model of the koshas (layers of the body) is first described as a yogic vision of embodiment. The subtle physiology of yoga is then considered as the pathways of yogic transformation. While this vision of the body has some correlations with Western anatomy, it was discovered through a process of deep meditation within the body. Throughout the tradition of yoga, the yogin's own body has been the laboratory of discovery. Some past and present-day yogic explorers have spent years in solitude in intensive self-investigation. Thus, in place of anatomical description, this subtle physiology uses a metaphorical language that is experientially based and rooted within the symbolism of Indian spiritual culture. As Eliade notes: Subtle physiology was probably elaborated on the basis of ascetic, ecstatic and contemplative experiences expressed in the same symbolic language as the traditional cosmology and ritual (Eliade, 1969:233). This subtle physiology, however, is not considered to be specific to yogis or to Indians it is to be awakened within all human beings. The Koshas: A Yogic Model of Embodiment In the Taittririva-Upanishad, one of the oldest Upanishads (circa 800 B.C.), the body is presented as being composed of seven layers or sheaths known as koshas. This model of the koshas was incorporated into Tantra and Hatha yoga as a method of penetrating the core of the body.

The seven koshas are from the outermost layer (annamaya kosha) to the.innermost layer (atmamaya kosha). The annamaya kosha represents the gross body or anatomical layer, including the skin, muscle tissue, and bones. The next layer, the pranamaya kosha, is the beginning of the subtle body, and refers to the prana that circulates in the form of breath, blood, and cerebrospinal fluid. The manomaya kosha, the mental and emotional sheath that corresponds roughly to our nervous system, sends and receives signals throughout the body to create our mental and emotional life. The last four layers in the kosha model are even more subtle. The vijanamaya kosha is the wisdom body where insight and illumination occur. The anandamaya kosha is the body of bliss, in which the body is experienced as liberated energy. The final two layers comprise the ciftamaya kosha, the layer of consciousness that is connected to ultimate consciousness (mahat), and the innermost core, atmamaya kosha, the individual soul. Whether the kosha model is thought of as literal or metaphorical, it presents a model of different layers of embodiment and establishes the direction of yoga practice from the periphery to the core layers of the self. This model also implies an explanation of how awareness can become limited to a certain layer of the body while not necessarily negating the existence of the other layers. For instance, many people are aware of musculo-skeletal movements of their physical body (annamaya kosha) while having little awareness of their breath or circulation of blood or energy (pranamaya kosha) not to mention the subtler layers of the body. Within the subtle body however, Tantra yoga conceives of different pathways and energy centers which affect all layers of the body and all aspects of the human being. The Core of Subtle Physiology: the Sushumna, Chakras, Nadis, and Prana The core of subtle physiology can be visualized by returning to the depiction of the yogic inner body (Figure 1) illustrated at the beginning of this chapter. The core of the yogin's body is given central importance as a type of mystical spine. In Figure 1, instead of showing the vertebrae of the spine (which would be considered part of the gross body),

the yogin reveals the seven chakras starting from the base and moving up to the crown of the head. Each chakra, literally meaning "wheel," is seen as a distinct energy center within the subtle body represented as a lotus flower of varied shape with its own unique sound (depicted as Sanskrit syllables), color, element, and deity which can be awakened through various yogic practices. Each chakra is also associated with certain psychological and physiological functions so that the entire system reflects the interdependence of psyche and soma. At the base of the spine is the muladhara chakra, associated with the issues of survival and security. The second chakra, svadhishtana is represented as a six-petal lotus associated both psychologically and physiologically with sexual development: it is the location of the reproductive organs. The third chakra, manipura, located at the navel, is associated with the solar plexus and the psychology of creating a self-identity within the world. The fourth chakra, anahata, is located at the center of the chest and is associated with feelings of love and devotion as well as the physiological functioning of the cardiac plexus. The fifth chakra, vishuddha, located at the throat, is associated with the ability to communicate and the functioning of the carotid plexus. Ajna, the sixth chakra, is located in the interior between the eyebrows, and is associated with the pineal gland and the awakening of self-realization. The culminating chakra, sahasrara, described as a thousand-petaled lotus, resides at the crown of the head. The image of the chakras as flowers within the body is related to the understanding that within a human being the various chakras can open and close, awaken, or stagnate according to the physiological, psychological and spiritual state of the person. For example, a person who has difficulty communicating may experience restriction within the visuddha chakra located within the throat (a sensation that many people experience as common when speaking in front of large groups). According to Harish Johari, who has written several books on the interior body of yoga:

Chakras are centers of interchange between physical and psychological energy within the physical dimension, and prana (life-energy) is the force that links the physical with the mental and the mental with the spiritual. In fact, the physical, the mental, and the spiritual are the same and work together on all levels (Johari, 1987:20) The yogic chakra model supports this thesis in that psychological and spiritual development are viewed as embodied, and not just associated with the mind. Nadis: The Pathways of Life-force The term nadi comes from the Sanskrit root nad meaning "movement" or "stream"; hence the concept of nadis is based on the understanding that they are channels through which something flows (Johari, 1987:18). The yogic concept of the nadis would encompass veins and arteries, the flow of the cardiovascular and lymphatic systems, as well as the nerves and the flow of stimuli through the nervous system (Smith, 1989). On another level, nadis refer to subtler channels for the flow of prana (Feuerstein, 1990:228). Prana is considered to be the underlying energy or mover of creation. Although it is often translated as breath, this is considered to be only one of its manifestations. Iyengar describes prana as "the energy permeating the universe at all levels. It is physical, mental, intellectual, sexual, spiritual and cosmic energy" (1 995:12). Thus, when a thought occurs, the energy behind the thought is prana. When an emotion is released, prana is the mover. When the arm lifts, prana is the catalyst and nadis the carrier. From this perspective, many different systems within the body are seen to function fundamentally through forms of nadis and prana. According to the Shiva Samhita, there are fourteen principal nadis, with three being the most important: ida, pingala, and sushumna4. The sushumna corresponds somewhat with the cerebrospinal system and is recognized as

the central channel for the flow of the life force. Through the sushumna, the nadis become linked with the chakras as a psychosomatic phenomenon occurring along the same route as the spine. The link of the chakras and the nadis is chakras. As illustrated, the sushumna originates at the base of the spine at the muladhara chakra and runs up the body to pierce the palate of the base of the skull, joining the sahasrara chakra. The base of the spine is the meeting place of the ida, pingala, and sushumna also known together as kundalini. Their convergence is known as the Yukta Triveni, yukta meaning "involvementâ&#x20AC;? and triveni the meeting of three streams (Johari, 1987). Ida is the left channel and considered to be the current of feminine energy in the body. It is said to be nourishing, and balancing, and is therefore named the Ganga after the River Ganges. Pingala, the right channel, is thus the current of masculine and solar energy. Pingala is called the Yamuna as it is purifying like fire and considered to be verbal and rational in nature (Johari, 1987:27). 1 From the base of the spine, ida and pingala move upward, alternating at each chakra until they reach ajna chakra in the center of the forehead. The meeting of these three streams is called Mukta Triveni (mukta meaning "liberated"), referring to the stage in yoga when these energetic forces are released as kundalini flowing through the spine and throughout the subtle body. Within Tantra, the culmination of yoga is the release of the latent kundalini energy stored at the base of the sushumna upward through the spine so that all of the chakras are opened. Samadhi is the term used within Tantra to describe this experience of conscious union achieved as a culminating state after years of various practices. This ecstatic state is part of the human experience as noted by Feuerstein: !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! 1

The Shiva Samhita claims the existence of 350,000 nadis, (11.13) while other sources

affirm there are 72,000, and yet another states that the nadis are countless (Feuerstein, 1989). !

In view of the fact that the kundalini experience is claimed to depend on universal structures of the body, we must assume that it was encountered by mystics throughout the ages. However, it was only with the body-positive esotericsim of the Tantras that this then served practitioners as a road map in their efforts to systematically awaken the kundalini power (Feuerstein: 1990:189). This road map leads to a spiritual communion that occurs deep within the core of the subtle body.

Chakra Vinyasa – Embodying the Flow of the Season Within Chakra Vinyasa, we link the energies flowing through our bodies, and our daily, monthly, and annual rhythms, with cosmic rhythms, again inspired by the imagery of the sandhya tandava, the ecstatic dance of Shiva and Shakti: “Siva’s dance of the sacred junctures of time.” There are layers within layers of significance in this dance, and it is time to peel them back further. Viewing the changing dynamics of our lives as a shimmering mirror of the divine dance renders tending the Heart Fire a creative act, and bringing heart consciousness into the dance attunes us to the subtle vibrations of life. Yoga can be thought of as a process of moving beyond the continuum of time—the span from past to future—and dropping into the moment. It is only here that we can savor the pure rhythm of the pulse of life without distraction. Our lives unfold moment by moment according to their own flow, yet some are highly potent moments known in yoga as sandhyas—a sacred juncture of transition and transformation. We experience these outside of time. In the body, sandhyas are found at its junctures. These are the joints, the intersections of bone and ligament that form pivot points and allow us to move. They are the nexuses of subtle-body energy: the chakras. Our heart chakra is a particularly powerful energetic

nexus that governs our lungs, circulatory system, emotions, intelligence, and the radiant electromagnetic field that connects us to other people and the entire sentient world. Moving outward from the body, sandhyas are also found on the earth: at the sacred unions of river and valley, and other geographic junctures. On an even larger level, sandhyas are nexus points in the continuum of time, in the changing flow of sun, moon, and cosmos. In yoga we have the wonderful opportunity to align ourselves with these heightened points of transition in time, with the cosmic cycles themselves, moment by moment as they unfold. Shiva’s Dance – Sandhya Tandava – The Rhythm of the Heart as the Creation of the Cosmos Nartaka Atman—The Self is the Dancer – Shiva Sutras From the pulse of our heart to the pulse of the moment in which it beats, all rises from the spanda, the beating of Shiva’s own heart as symbolized by the image of his drum. The sandhya tandava is not just a moment of intimacy between the great lovers Shiva and Shakti (two as One). It is an essential cosmic act creating the movement of this world, from the vibration of the atom to the galaxy’s swirl.

The sandhya tandava is the source of the five principal manifestations of eternal energy, or panchakritya. Sristi The first manifestation, sristi, is the creative energy of consciousness symbolized as the damaru (two-sided drum) that brings forth the rhythms of creation, dissolution, and creation again. The shape of the damaru includes symbols of male generativity (the

lingam) and female generativity (the yoni). The point where these symbols meet is where creation begins; when they separate, destruction ensues. The damaru is the consummate symbol of the ceaseless rhythm of time within the vinyasas of life: existing as the pulse of the heart, inhale and exhale, sunrise and sunset, the waxing and waning polarity that underlies all of creation. Sthiti Sthiti is the sustaining power of the dance of life that preserves and supports all aspects of creation. This is the miraculous power of resilience, the ceaselessness of the heartbeat that flows from Siva’s drum. The gesture of abhaya mudra, translated both as “have no fear” and “blessing the way before you,” expresses Siva’s effortless movement as he dissolves obstacles during his dance with a single stamp of his foot. Samhara Samhara is dissolution or absorption, and is symbolized by the fire in Siva’s hand. Fire is the transforming spirit that ignites, transforms, and dissolves, creating ashes to form soil for new life to emerge. Tirobhava Tirobhava is the power of consciousness to conceal the divine within any form or action. It is represented by Siva’s powerful right foot dancing upon the “dwarf of ignorance,” our limited awareness. Anugraha Anugraha is the grace of liberation represented by Siva’s left foot and lower left hand, held in gajahasta (elephant’s trunk) mudra. This symbolizes the path of liberation. The Rhythms of Creation—The Planets, Elements, and Ayurvedic Doshas The sounding of Shiva’s damaru creates time and rhythm in the unfolding of creation. Five beats evoke a five-syllable mantra, Namah Shivaya, with each sound creating a different element: NA creates ether, MA creates air, SHI creates fire, VA creates water,

and YA creates earth. The Five Elements The Source of Love is above name and form. He/she is present in all and transcends all…the source of space, air, fire, water, and the earth that holds us all. Fire is his head, sun and moon his eyes…the air his breath, the universe his heart…The Lord of Love is the innermost Self of all. —Upanishads Ether (akash) is the pure space that first manifests from consciousness. Space is not considered inert but is instead filled with vibrating particles that change, depending on the observer’s point of view, from energy to matter and matter to energy in less than a billionth of a second. When ether condenses, atoms and molecules are formed, such hydrogen, oxygen, and many other gases. These are all part of the air principle, which is movement, or vata. When movement intensifies, heat emerges as fire (agni). Fire is the principle of metabolism in life forms, and heat in the non-sentient. From fire, the water principle (apas or jala) is born, just as when hydrogen (an element of the air principle) burns and water is produced. Intense heat melts many metals, transforming matter into a fluid state. From water, the earth principle (prithvi) evolves, representing the solid state of matter characterized by form and structure. Our body, mind, and spirit are also made up of these five elements at both the gross and subtle-body levels, including the chakras. Our five sense organs—ears, skin, eyes, tongue, and nose—and their underlying qualities—sound, touch, vision, taste, and smell—are governed by the subtle principles of the five elements. Sound is governed by space, touch by air, vision by fire, taste by water, and smell by earth.

Balancing the Firesâ&#x20AC;&#x201D;Samagni and Dim, Excessive, and Wavering Fires The Ayurvedic concept of samagni, or balanced fire, can be said to be the goal of our Ayurvedic fire-keeping practice. While the focus is usually on the digestive fire, Ayurveda also outlines the effects of imbalances in our lives more generally. Cultivating samagani gives us a healthy appetite for life, which we reflect through enthusiasm, inspiration, energy levels, creativity, sexuality, expressiveness, prosperity, love, and spirit. When burned in the fire too quickly, agni leads to imbalances on the excessive fire side, called tikshna agni, and is connected to the quality of pitta. When we offer it too little, the fire goes out or we have dim fire, called manda agni, connected to kapha. When it is difficult to stabilize the fire, wavering fire or vishama agni develops, which is connected to vata. Our goal is samagni, the balanced fire that supports our life force. In order to sustain a healthy fire, we must seek a balance between purification and rejuvenation, solar and lunar qualities. Our inner fire can be both supported and challenged by external cycles, and within Ayurveda, attending to the cyclic rhythms of our life is one of the most important ways to tend the inner fire. The Heart Fire at our core extends to multiple dimensions of ourselves, as expressed in the yogic map of the chakras, the elemental energetic body, and the koshas. Taken together, these representations offer a lens through which we can understand the dynamics of balancing our inner and outer life while enjoying the whole process of tending our fire as the sacred art of living vinyasa. Chakras as the Inner Fires of the Body Fire

Element

Chakra

Kosha

Fire of Health and Vitality

Earth

Muladhara

Physical Body (Annamaya)

Creative-Sexual Fire

Water

Svadhishthana Energy Body (Pranamaya)

Fire of Core Transformation Fire

Manipura Body of Awarenes (Manomaya)

Emotion-Love Fire

Anahata Wisdom Body (Vijnanamaya)

Air

Fire of Expression

Ether

Vissudhara Bliss Body (Anandamaya)

Vision Fire

Ajna Cosmic Body (*)

Spiritual Fire

Sahashara

The following charts show the extremes of excessive and dim fire, as well as the challenges we sometimes face in remaining steady between the extremes, which is the wavering fire. These are all manifestations of the inner fire that we strive to balance. Like the keeper of an external flame vigilantly observing what is required to sustain it moment by moment, you can observe signs that your inner fire has become imbalanced. These “vital signs of living,” include measurements such as heart rate and blood pressure but they encompass far more and subtler signs. By tending the Heart Fire with awareness, we come to know how our heart understands when we are out of balance and how it communicates this to us. Our physical health forms the foundation of our fire keeping; if we let this fire weaken and sputter, all of the other fires we tend will suffer—our emotions, our thought waves, our enthusiasm for creativity and for life itself. Tending the fire of our vital energy is a revolutionary act in the modern world, the first step in taking back the body’s innate wisdom and restoring it to its natural place within the fluctuating rhythms of the cosmos.

balancing the fires—samagni and dim, excessive, and wavering fires The ayurvedic concept of samagni, or balanced fire,

When burned in the fire too quickly, agni leads to

can be said to be the goal of our ayurvedic fire-

imbalances on the excessive fire side, called tikshna

keeping practice. While the focus is usually on the digestive fire, ayurveda also outlines the effects of

agni, and is connected to the quality of pitta. When we offer it too little, the fire goes out or we have

imbalances in our lives more generally. Cultivating samagni gives us a healthy appetite for life, which we reflect through enthusiasm, inspiration, higher

dim fire, called manda agni, connected to kapha. When it is difficult to stabilize the fire, wavering fire (vishama agni) develops, which is connected to vata. Our goal is samagni, the balanced fire that supports our life force. In order to sustain a healthy fire, we must seek a balance between purification and rejuvenation, solar and lunar qualities.

energy levels, creativity, sexuality, expressiveness, prosperity, love, and spirit.

BALANCED FIRE—SAMAGNI

EXCESSIVE FIRE—TIKSHNA AGNI

DIM FIRE—MANDA AGNI

WAV E R I N G F I R E — V I S H A M A A G N I

balanced metabolism, energetic, content, joyful, fearless, clear-minded, balanced, peaceful, blissful, enlightened, sustained by well-rounded practice

poor appetite, low energy, depression, lethargy, dullness, lack of inspiration, spiritual darkness, balanced by Sringara, Vira, and Solar practice, cultivating Ojas while stoking the fire

extreme hunger, excessive body heat, aggressive, impulsive, angry, jealous, critical, self-righteous, fanatical, intolerant, balanced by Shanti, Sringara, and Lunar practice, cultivating Ojas, and balancing Tejas

irregular appetite and body heat, erratic breathing and energy patterns, moodiness, instability, indecision, inconsistent faith, balanced by Solar-Lunar practice, cultivating Prana, and Vata-pacifying lifestyle

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& Manipura:&Fire&of&Transformation&F&Core&Digestive&Fire!Digestion!and!Manifestion!is!our!ability!to!digest!food,!the!sensory!world,! and!interactions!with!people!with!a!healthy!appetite!and!good!digestive!fire;!to!carry!through!and!manifest!one’s!seed!goals,!dreams,! balance!in!the!world;!ability!to!stand!up!for!what!one’s2self!as!well!as!all!of!life.! & Excessive&&(Tikshna&Agni)& & ! ! ! Dim&(Manda&Agni)& ! ! & ! Anahata:&EmotionFLove&Fire!is!our!capacity!to!cultivate!love,!circulate!an!authentic!emotions!without!getting!repressed,!stuck!or! agitated!by!slow!or!excessive!fire!tending.!Tending!our!love!fire!is!the!core!of!our!bonding!in!all!relationships!and!a!barometer!of!our! connection!to!our!heartfire.! & Excessive&&(Tikshna&Agni)& & ! & ! Dim&(Manda&Agni)&

Dim&(Manda&Agni)& !

Svadhisthana:&CreativeFSexual&Fire!experiences!a!healthy!rhythm!of!creativity,!sexuality,!cultivate!prosperity,!growth.! & Excessive&&(Tikshna&Agni)& & !! !

Muladhara:&Fire&of&Health&and&Vitality!is!the!foundation!fire!of!our!energy!and!well2being.!Vital!signs!of!health!include!good! circulation!and!body!temperature,!energy!levels,!Strong!immunity,!good!complexion,!pleasant!body!odor!and!breath.! ! Excessive&&(Tikshna&Agni)& & ! ! ! Dim&(Manda&Agni)& !

Chakra&Vinyasa&–&Inner&Firekeeping&Assessment&

& Vissudha:&Fire&of&Expression&and&Speech& & Excessive&&(Tikshna&Agni)& & & & ! Dim&(Manda&Agni)& & & & ! Ajna:&Fire&of&Vision&and&Intelligence!is!our!capacity!to!clear!our!inner!and!outer!“lens”!and!both!see,!envision!and!then!generate! thought!waves!that!are!in!alignment!with!the!truth!of!our!heart,!inspired!vision!of!one’s!personal!and!collective!journey!and!most! importantly!our!capacity!of!darshan!–!the!seeing!of!the!divine!within!all!creation.! & Excessive&(Tikshna&Agni)& & ! ! ! Dim&(Manda&Agni)& ! ! & & Sahasrara:&Swastuvritta:&Fire&of&Communion!is!the!mystic!fire!of!uniting!with!the!Source!as!a!continuum!of!energetic!resonance! than!extends!through!our!whole!body!but!descends!from!above!and!rises!from!within!in!the!universal!experience!of!realization!and! integration!that!is!the!heart!of!all!of!the!yogas!of!the!world.! & Excessive&(Tikshna&Agni)& & ! ! ! Dim&(Manda&Agni)& &

embodying the heart fire The Science of the Energetic Heart

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O U R B O DY M I R R O R S O U R C U LT U R A L E V O L U T I O N . H O W W E S E E O U R S E LV E S L I M I T S O R L I B E R AT E S O U R E X P E R I E N C E . OUR EXPERIENCE SHAPES HOW WE ENGAGE IN THE WORLD. We are engaged in a planetary shift as we re-embody our energetic heart and retrieve the fire from within. Our bodies and our lives are regulated by the cycles of the earth and the rhythms of the cosmos. As day flows into night, and as night gives way to dawn, our bodies synchronize with the solar and lunar cycles even when we attempt to override their rhythms. The human body’s core physiological functions are tied to the oscillations of the sun and moon, from the most obvious—sleep cycles—to the pineal gland, which for optimal functioning depends upon the full-spectrum light of the sun. The great conductor of the body’s rhythms is the pulse of the heart. The heart is the only organ made of specialized cells—cardiac cells—with the unique capacity to create a pulsing electrical charge. This charge in turn creates a vast electromagnetic field of energy. As the most powerful “rhythm maker” of the body, the heart has the ability to govern all of the body’s other rhythms.

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the heart as the pulse of life

The pulse of the heart links us to our earliest development inside the womb. The dum-dum of our mother’s heart, its two-part rhythm, is the first mantra we hear, reflecting the very nature of the heart as the rhythmic conductor of consciousness. If we meditate on our own heartbeat, we

find unbroken continuity with our mother’s heart, our grandmothers’ hearts, and back in time to the heartbeats of our most distant grandmothers. Our hearts begin pulsing in the womb around five weeks from conception without any signal from the brain, which is still in formation—a mystery that science still does not understand. Then, for several weeks in the womb, our heartbeat entrains with (matches) our mother’s heartbeat, creating a bond that is reinforced by the sonic nature of the heart’s pulse; we can hear this beating for about five and a half months in the “surround sound” of the womb, perhaps feeling the pulse much earlier than our capacity to hear it develops. The heart is—yes—a pump, but one of extraordinary power. It moves two thousand gallons of blood through sixty thousand miles of the circulatory system every hour, with a hydraulic power that could push water into the sky some thirty feet.1 But this is far from the whole story—even from a purely scientific standpoint. The heart also radiates an electrical field that communicates with all other cells of the body through the fluid medium of the blood, which transmits vibration three times faster than air. Its “language” is its oscillating rhythm, ranging from slow and peaceful to hurried

and excited. This rhythm is present in tension or relaxation, in stress or joy, in conflict or love. The electromagnetic field is such a force of communication that in heart-transplant recipients the heart and brain communicate through the energetic field rather than through the nervous system—specifically the vagus nerve, which is severed during the transplant surgery.2 This is just one example of the power of the heart’s energetic field.

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The heart’s electromagnetic field is believed to act as a central synchronizing signal within the body, an important carrier of emotional information and a key mediator of energetic interactions between people... Living and acting from a coherent heart state can aﬀect those around us. — "R O L L I N M c C R AT Y, I N ST I T U T E OF H E A RTMAT H 3

TENDING THE HEART FIRE

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the sun in the heart: the heart’s electromagnetic field A N A H ATA C H A K R A A N D T H E ENERGETIC FIELD OF THE HEART

The heart’s electromagnetic field is five thousand times stronger than the brain’s,4 radiating forth from our core like the body’s own fiery sun. When we understand some of the key energetic functions of the heart, it becomes easier for us to experience

Anahata chakra is best understood as the electromagnetic field that emanates from our energetic heart. The experience

this sunlike radiance, so let’s take a look at how the heart works. While the blood carries chemicals and cells, it

of the heart chakra is perhaps the most tangible in the body

also carries electromagnetic signals that travel to every cell of the body. The entire body, in fact,

We sense in ourselves and in others when the energetic field

is held within the heart’s electromagnetic field, which can be measured as far as ten feet away with a magnetocardiogram, a device that shows fluctuations of the heart as it responds to both internal and external environments.5 As we shall see, this

when feeling strong emotions of love and the sensation of the warmth that expands and radiates from the heart region. of the heart is dim from loss or stress. Many forms of yoga— from movement practice to mantra, prayer, music, and karma yoga—could be viewed as being ways the electromagnetic field of the heart increases. Saints and great beings are living examples of the power of the heart field of anahata chakra.

“heart field” strengthens and weakens according to

Regardless of external circumstances, in sickness and health,

our inner connection to our heart, a quality we can

war and peace, the heart can remain in a coherent electro-

sense in the heart fields of others, those who radiate positive energy and those who telegraph some

magnetic field and radiate like the sun.

disconnection from their hearts. The heart transmits pulses of electromagnetic energy—and receives them. Thus it is an organ of perception and can decode the information embedded within the electromagnetic fields it senses.6

Take your heart into vast fields of light and let it breathe. — " HA FI Z 7

E M B O DY I N G T H E H E A RT F I R E

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heart entrainment — synchronization through rhythm The average adult human heart, weighing roughly eleven ounces, beats seventy-two times a minute, or a hundred thousand times a day.8 That’s 37 million times a year. As the heart rate changes with the energy demand of different activities, the volume of blood it pumps changes accordingly. A healthy heart responds to what is called heart rate variability (HRV); its rhythm is not fixed. Even the resting heart dances in myriad fluctuations. One of the vital signs of a heartbeat found in young, healthy people is a highly adaptable, ever-changing rhythm, becoming more fixed with age or if the heart becomes diseased. So HRV is a sign of health.9 The heart has a direct vibrational influence on every cell of the body—and beyond. It influences other organs or organisms through entrainment, a phenomenon in which two or more processes or organisms synchronize with one another’s movements. This is a state of yoga, or joining together, a coherence between multiple rhythmic patterns.

COHERENT HEART RHYTHM ( F O U N D I N S TAT E S O F C O M PA S S I O N )

Heart Rate

Time

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The cells of the sinoatrial node entrain, or beat

DISSONANT HEART RHYTHM ( F O U N D I N S TAT E S O F S T R E S S )

together, and the rest of the heart cells beat in response. As the heart develops in the womb, once the first pacemaker cell begins to beat spontaneously, each new pacemaker cell synchronizes

Heart Rate

with it, until millions of them create one beating, synchronistic unit.10 Laboratory experiments offer great insights into the nature of entrainment. If a single pacemaker

Time

cell is removed from the body and kept alive, it will lose track of the rhythmic beat, pulse erratTogether these patterns create an unbroken stream of energy, or coherence—a state that brings all of

ically, and ultimately die. If two pacemaker cells are placed close together, their beating patterns

our systems into their optimal flow for creating,

will synchronize—they will beat in unison. If an erratically beating cell is placed next to a regular-

sustaining, and regenerating life force. Dissonance, by contrast, describes a state in

ly beating one, the one that is “off” will begin to

which connected rhythms become separate and disordered, and this is usually caused by turbulent

beat in synch with the healthy cell. The cells do not

change or stress. Dissonant rhythms can have a degenerative, debilitating effect on the functioning

another because as they beat, they generate electric

need to touch in order to have these effects on one fields that connect the one with the other.11

and flow of life force. When you are aware of the forces of entrainment and dissonance, you can begin to see how every experience, every relationship, every moment of your life has a direct effect on your heart. ENTRAINMENT WITHIN THE H E A R T: PA C E M A K E R C E L L S Within the heart, specialized cells called pacemaker cells directly control the tempo of the heartbeat. A

cell mitosis

reflection in miniature of the essence of the heart organ, they actively create a healthy, rhythmic flow in the body and respond to the dissonant rhythms of stress. Collectively called the sinoatrial node, these cells are located in the walls of the upper part of the right side of the heart.

cardiac muscle cell

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Instead of seeing the brain as the sole source of our intelligence, we begin to realize that it’s a remarkable partner to our heart, not its master. — " PAU L P EA R SA L L , INSTITU TE OF HE ART M AT H 12

COHERENCE —THE HEART’S RHYTHMIC ENTRAINMENT WITH THE BRAIN Throughout our lives the heart sends more signals to the brain than vice versa. Although we may perceive a split between heart and brain, they love to be in synch. When our brainwaves and heart rhythms come into a state of entrainment, or “heart-brain coherence,” we are at our highest state of energy flow, physically, mentally, and emotionally. With the intellectual understanding that heart and brain synchronize naturally, we can begin to feel this coherence as a natural state of yoga. And we can see how ancient meditations and other practices— focused attention, breathing in rhythm, chanting, music, movement—facilitate alignment between the two. This is the science at work when we tend the energetic heart or Heart Fire in meditation.

HEART RHYTHM AND B R A I N WAV E S I N S Y N C H Heart Rate Brain Wave

TENDING THE HEART FIRE

Time

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The heart is where the body senses new information first. Then, with every beat, it relays a burst of neural activity to the medulla, located at the base of the brain, via the vagus nerve and nerves in the spinal column—the same pathways that carry pain and other feeling sensations to the brain. Energy, or information that vibrates, constantly flows between heart and brain, assisting us in our emotional processing, sensory experience, ability to derive meaning from events, and reasoning. When we shift our focus to the heart and away from the brain, large populations of cells in the forebrain entrain to the heart’s rhythms. There is a tremendous ripple effect that we can noticeably perceive as the first sign that our awareness of our heart’s energy has begun. Mental dialogue is reduced. Messages flow freely and directly between the heart and brain through the sympathetic and parasympathetic nerve pathways, as well as the baroreceptor system (sensory nerves in the arteries). Connectivity increases between brain and body, and neuronal firing increases. Greater heartbrain entrainment allows a person to function at higher states which can be consciously practiced through intentional focus on the heart.

important point for a moment: your heart, through its deep, pulsating rhythms, distributes your life force—prana—throughout the complex network of bone, muscle, ligaments, skin, nerves, and other tissues. The heart radiates life into every part of you. And it does this quickly: it takes just over a minute for a single breath to circulate throughout your body. Now consider that the heart responds to every little nuance of your inner experience, changing its action in accordance with your moods and thoughts. This means that what you think and feel affects your ability to distribute your life force through your body.

O U R B R E AT H I N G U N I V E R S E — E N T R A I N I N G T H E B R E AT H AND THE HEART We receive each breath as part of the extraordinary

The interlinking rhythms of breath and heart give us the primary embodied experience of the

“breathing universe” in which we live. And every breathing creature on the planet inhales molecules

pulse of life. This in and out, rising and falling, contracting and expanding, is mirrored in all of life,

of all other creatures; in this way, the breath connects us all.

from the subatomic pulse of the atomic-quantum world to the pulsing vibration of stars.

It is your heart that brings the breathing universe to every cell of your body. Think about this

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stress rhythms and the healing power of attention We often experience stress when we’ve lost our ability to navigate transitions in a fluid and healthy

When brainwaves and heart rhythms are out of synch, inefficiency is introduced into the system

way—a key teaching that we will revisit when we explore living vinyasa in part 3. With any transition

and the entire body experiences further stress. But we can bring consciousness to this cycle. Pay

there is a natural fluctuation, a healthy chaos, a variation to the flow, a change in the fire. Fluctuations

attention to the arising dissonant rhythms in your heart—experienced as tension, emotional stirring,

are actually positive things; they have the ability to reset the vibrational patterns in our hearts. But they

pressure, impatience, or a sense of holding, being overwhelmed, or out of synch. These are often the

also create a vulnerability that we must tend to on all levels so that these transitions don’t agitate or dim

first signs of negative stress, and whether these sensations are large or small, they signal that something

the flow of our life force. We need to feel for signs of disruption in the heart field affecting our emotions,

needs to change to bring you back into balance.

insights, actions, or speech.

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FA N N I N G T H E F I R E S O F STRESS HAS PROFOUND PHYSICAL REPERCUSSIONS

DISSONANT HEART AND B R A I N WAV E R H Y T H M

> The body’s stress response encompasses more

Heart Rate

than fourteen hundred known physical and chemical reactions and more than thirty diﬀerent hormones

Brain Wave

and neurotransmitters.13 > Chronically elevated levels of cortisol have been shown

Time

to impair immune function, reduce glucose utilization,

When we attune to the pulse of the heart, we become able to sense subtle movement toward stress and we can make a conscious shift toward balance. We can develop our own unique healthy heart rhythms and shift into more “solar” or “lunar” modes of being, from fully expressive to quiet and

increase bone loss and promote osteoporosis, reduce muscle mass, inhibit skin growth and regeneration, increase fat accumulation (especially around the waist and hips), impair memory and learning, and destroy brain cells.14

reflective. By tuning in to the heart in this deep and nuanced way, we can create the openness and flexi-

> Common emotions such as frustration and sadness can trigger a drop in the blood supply to the heart. In

bility that remove constrictions around the heart.

daily life, these emotions more than double the risk of

Slower heart rhythms alter brainwave frequencies in such a way that deeper states of being can

myocardial ischemia, an insuﬃcient blood supply to heart tissue that can be a precursor to a heart attack.15

occur. At the deepest levels of entrainment, our brainwaves and heart rhythms are in synch with

> The daily accumulation of stress does the most damage; the little stresses add up. With unrelenting adrenaline

every other cell in the body, creating a field of

and cortisol arousal, our system begins to weaken.16

energy that extends beyond it. The strength of this field literally depends upon how aware of

The toll stress takes on our health, relationships, longevity,

and connected to the heart we are. At the end

and quality of life is a consideration for all ages and back-

of this chapter, I provide a meditation to help you become more connected to your energetic heart as

grounds across the globe. Love in its many forms has an

the key to living in rhythm with the pulse of life. If we are aware of how damaging “disconnect-

have known across time and cultures. Knowing some

unbelievable power to heal and transform stress—as we

ed stress” is to our system and, in contrast, how

of the science behind the power of love generated through

powerfully regenerating the state of love is for our

the heart may help some who are cynical or hardened to

whole being, we will be more aware of which “fire”

trust what is naturally available to us.

we are fueling.

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©"Shiva"Rea"2014"

water sacrum approximately at upper limit of pubis Svadhisthana “eennng” tongue - taste

fluid movements, water like emphasis of sensuality as in the movements of nature

yoni mudra

prana yoga, fluid vinyasa, kriyas and movement such as backbends (esp. on belly), circulation of joints

six petals with half moon

earth

base of spine between anus and genitals, connected to the coccyx

Muladhara

AH hngg

nose - smell

notice gravity, move slowly, deeply to feel all aspects of the body

bhumi mudra

all asanas that cultivate grounding and open the flow to lower body, standing asanas, forward bends, hip openers, restorative poses emphasize stillness, stability, apana vayu, actions to root and surrender

four petals, square and downward pointing triangle

Element

Location

Chakra

Mantra/Sound

Sensory Organ

Focus

Mudra

Asanas

Visualization Yantra

ten petals with downward pointing triangle

surya namaskar, generation of mula and uddyiana bandha, arm balances, twists, vinyasa

vira mudra

moving with purpose and intention, energize limbs and torso, activating core strength

eyes - sight

“oong”

Manipura

navel center

fire

twelve petals, intersecting triangles

backbends and twists to massage the “knot in the heart”

padma mudra

working from breath, allowing breath to be deep, heart centered, lovingkindness

skin - feeling

AInnnggg “eye”

Anahata

heart center center of chest

air

Chakra Summary Chart

sixteen petals, downward triangle

shoulder stand, matsyasana, jalandhara bandha, spontaneous movement , release of the neck

prana mudra

moving with sound, letting sound move through you, releasing sound, chanting in asana

ears - hearing

AUnnggg “au”

Vishuddha

Throat center

ether

96- petalled lotus (2 x 48)

preparation for meditation asanas, viparita krana mudra, shoulderstand with visualization

shiva linga mudra

internal seeing, imagining energy moving, visualizing chakras in asana

all senses + extrasensory perception

OM / MMM

Ajna

third eye center one finger above the nose center between brows

thousand petaled lotus

headstand

jnana mudra

awareness of body, awareness and witness consciousness, releasing attachment

NNGGG

Sahasrara

crown of head center of top of head

Muladhara

Â© Shiva Rea 2013

Samkalpa - Sacred intention May the foundation be blessed. May all seeds that are planted be nourished and flourish. May all weeds of the past be released and wisdom guide the tending of our foundation fire in patience, love, skill and good heart. May all that are hungry be fed and may our life be of service so that all the we offer at this New Year bear fruit for the Source. O, Earth, impart to us those vitalizing forces that come from deep within your body, Your central point, your navel; purify us wholly. The earth is Mother, we are her sons and daughters. Instill in me abundantly that fragrance, which emanates from you and your plants and waters. Peaceful and fragrant, gracious to the touch, may Earth grant me her blessings. -Rig Veda 5.84

At the root our foundation our embodiment the sacred pulse of life the container our home Health primary relations and sustenance-prosperity.

Our muladhara chakra is the foundation fire of our energy and well-being for the "four corners" of home, livelihood-prosperity, primary relationships and our health. Without a good foundation or container, nothing can grow, be built or evolve. Anything that begins with a good foundation will give that fortitude going forward- any imbalances on any level of our muladhara from or health, relationships, home or livelihood also need to be attended particularly at the New Year.

Yantra The square is a symbol for the earth. It has great significance with regard to earthly awareness, as it represents the earth itself, the four dimensions, and the four directions. The four points form that four pillars or corners of what is known as the quadrangular earth. This yantra is the seat of the seed sound (bija mantra) LANG and the vowel sound oh and releases sound in all of the eight directions.

Sacred Rhythm The natural waxing and waning of life offers all kinds of opportunities to create personal sadhana time and allow yourself to move into harmony with whatever may be arising within you. You can be in sadhana at any given moment by simply honoring the breath in any given moment or as suggested create a practice rhythm ideally at sunrise or sunset for meditation, embodied practice, prayer, reflection, life practices for as long as you have. Bhava (feeling): grounding, stabilizing, coming home, embodiment, boundaries Within Body Physiology: base of the spine, perineum; adrenal gland Psychology: foundation, security, structure, prosperity Jnanendriya (sensory faculty): smell Karmendriya (motor faculty): elimination Within Life Meaning: foundation, base (mul- base, adhara-support); petaled lotus Subtle Body Kosha Annamayakosha (physical or food body) and apana vayu (downward Gunas) Tamas, heavy, stable, dense, decreases vata and pitta and increases kapha

Asana - Sacred Practice and Embodiment Whole Body Mudras All asanas that cultivate that ground and open the flow of the lower body effecting the earth element, particularly standing poses, forward bends, hip openers and restoratives that emphasize stillness, stability and “grounding force” Apana vayu. Actions which “root” and “surrender” are earth element directives.

Dristi: All dristis have a stabilizing effect on the mind; gazing downward or at a body part (hand, nose) is particularly grounding; closing the eyes and sensing inwardly Pranayama: Exhale of the breath, lengthening the exhale, exhaling through one’s mouth Bija Mantra: Lang / "I am grounding” Vowel: Ahh Ganesha, Lakshmi mantras Mudra: Bhumi mudra

Svadhisthana

Â© Shiva Rea 2013

Samkalpa - Sacred Intention Water Element – Swadhisthana Chakra May the water of your life – apas, jala - nourish your being, longevity, creativity and joy May your ojas increase – your luster, rejuvenating power and innate happiness May the creative potency of your life be nourished May you be fertile and the eros of life support your womb and seed May your shukra, rasa, ojas be nourished, circulated, expressed and enjoyed May your creativity, emotions, desire be in a vital, natural flow May your sexual energy be cherished and realized whether drawing in or in ecstatic circulation May your body and life flow with creative abundance on behalf of all. Creative Sexual Fire: experiences a healthy rhythm of creativity, sexuality, cultivate prosperity, growth. Svadhisthana chakra relates to our experience of creativity, development of sexuality, and cultivation of prosperity and growth.

Yantra The yantra of swadisthana vibrates with the energy of water represented in the circle and the crescent, two shapes in nature connected with our fluid, receptive nature. The circle, representing the element water, is white. The crescent inside the circle is associated with the moon and so it is colored silver. The combination of the crescent moon with the circle represents the connection of water and swadhisthana to the moon. Because the Svadhisthana Chakra is associated with the genitals, it is connected with procreation, which is directly related to the moon. The menstrual cycle of women mirrors the monthly cycle of the moon as we as the power of seminal fluid for creating life. The yantra is the energetic nature of the water element which is a carrier of vibration and the life-energy.

Sacred Rhythm & Bhava Bhava (Inner State) Sensual, creative, fluid, smooth, undulating, lunar, pouring, powerful. Tala (Rhythm) Melodic, flowing, evocative, slow and smooth to powerful and surging like the currents of the river. Within Body Physiology: sacral area Psychology: feeling mind, e-motions (energy in motion), sensuality, creative energy, sexual flow Jnanendriya (sensory faculty): taste Karmendriya (motor faculty): procreation (genitals) Within Life Meaning: dwelling place of the Self (sva – self or prana, adhisthana – dwelling place), six petaled lotus Subtle Body Kosha and Vayu: pranamaya kosha, apana vayu & vyana vayu Gunas: liquid, soft, cool, oily

Asana, Sacred Practice & Embodiment Fluid vinyasas, kriyas and movement, curving movements such as backbends, particularly on the belly (e.g. dhanurasana) circulation of joints Dristi: ananda dristi (gaze of bliss), ardha dristi (half-gaze), rasa dristi (water of eyes) Bija Mantra: Vang / "I am creative, fluid, sensual, powerful” Vowel: Ee Pranayama: full-yogic breath (belly breathing) Mudra: Yoni Mudra

Manipura

Â© Shiva Rea 2013

Samkalpa - Sacred intention May the circulation of your radiance, brilliance and joy expand. May your inner fire be vital! May your seed intentions be manifest through your sustaining power May your power to digest life transform obstacles and circulate your radiance May you stand in your power free of egocontractions and limiting thoughts May you feel the power of life manifesting through you and rise up in the fullness of your strength, stamina and joy for life.

Manipura Chakra is the concentrated energy of our inner fire connected with our capacity for transformation and our sense of self in the world. Manipura and the fire elements are connected to our ability to digest food, the sensory world, and interactions with people with a healthy appetite and good digestive fire. Manipura Chakra energy is the ability to carry through and manifest one’s seed goals, dreams, balance in the world. The capacity to stand up for what one’s-self as well as all of life. Meaning: city of jewels or gems (mani-jewel or gem, pura dwelling place), Navel (nabhi – navel); ten petals Yantra The triangle is the symbol for the fire element. The inverted triangle suggests the movement of energy downward into manifestation as well as blocking evolution upward to the heart if too limiting by one’s outer ego (ahamkara).

Sacred Rhythm and Bhava Bhava inner fire: Clarity, clarity, courage, intensity, ability to transform, confident humility Tala (rhythm): Energizing, building intensity, up tempo Within Body Physiology: Solar plexus Psychology: Manifestation and transformation in the world, sense of self in the world Jnanendriya (sensory faculty): Vision or sight Karmendriya (motor faculty): Walking (legs) Subtle Body Kosha and Vayu: manomaya kosha (mental body), samana vayu (core energy) Gunas: hot, sharp, light, dry, subtle

Asana, Sacred Practice & Embodiment Asanas: surya namaskar, generation of mula and uddiyana bandha, arm balances, standing asanas with power, twists (to stimulate digestive fire); connecting vinyasa with chaturanga. Dristi: to stimulate Manipura: tejas dristi (light behind the eyes), ekagrata (one-pointed), broomadya (upward towards ajna chakra) Bija Mantra: Rang / "I am clear, courageous” Vowel: Oo Pranayama: kapalabhati, bhastrika

Anahata

Â© Shiva Rea 2013

Samkalpa - Sacred intention We are conceived from love. Born in love. Emotions as “energy in motion” open and close like the valves of our heart, the petals of a lotus. Bhakti yoga is a devotional love within the expansion and contraction. To dive into the pool beyond right and wrong doing where dualism makes love in naked passion. May we realize the source of love that mysteriously pours through us the igniting power of bhakti the rasa of the heart regreening a desert, regenerating with one pure drop the bindu of Shiva-Shakti pulsating heart sphuratta….universal throb. May our life be filled with vajra passion May we realize the depth of love The bhakti fire at the core of existence

Anahata chakra is best understood as the electromagnetic field that emanates from our energetic heart – both our electrical organ of our heart but also the sublte body consciousness or hrdaya. The experience of the heart chakra is perhaps the most tangible from the sensation of the warmth of love in the heart that expands and radiates. The Tantic conception of a chakra as a energetic nexus extends the view of the chakras beyond the body found in the conception of a vastu purusha or a sacred body that is placed upon other “bodies” or dwellings. The heart chakra is thus find in a home, temple and in the holy places upon the earth as part of a larger sacred body. The heart is thus the place where we have the innermost feeling of the sacred and the chakra is the energy that emanates from that union. The light of the heart is described in ways similar to quantum physics as being indestructible source energy. Anahata chakra reflects our connection to this eternal light of the heart like the radiance of an inner sun. Anahata chakra relates to our heartfire in the same way the light that shine from a fire illuminates the space around it. We sense in ourselves and in others when their heart chakra is dim from loss or being shutdown or stress. Many forms of yoga from movement practice to mantra, music and karma yoga are directed at keeping the flow of Anahata chakra turning. Saints and great beings are living examples of the power of the heart field Regardless of external circumstances, in sickness and health, war and peace, the heart energy field can emanate a realization of deep love.

Yantra The Six-pointed star symbolizes the air element, which moves in the omnidirectional vyana vayu – movement in all four directions as well as upward and downward. Air is the vital lifeforce (prana) that nourishes the lungs and the heart, circulating fresh oxygen and vital energy. The yantra’s star is composed of two intersecting triangles. One points upward, symbolizing Shiva, the male principle of consciousness and the other triangle points downward as Shakti, the female principle. Within the center is the bindu as the unity of all things, sometimes visualized as a flame or as Shiva Lingam representing the creative union of Shiva and Shakti in the heart of love. The star also symbolizes integrating the three chakras above the heart with the three chakras below as the seat of realizing the divine in the body and in the world. Our heart can transcend all barriers through love.

Sacred Rhythm and Bhava Bhava inner fire: cultivation of love (sringara rasa) and universal heart qualities, compassion, resonance (relationship), connection to rhythm of life-force, to the mystery of prana, to the creative unfolding of life. Tala (rhythm): heartbeat – steady pulse, soulful presence connected to each pulse; Air element is a meandering rhythm, a quickening, something that moves you. Within Body Physiology: cardiac plexus and thymus Psychology: relationships, love and self-love Jnanendriya (sensory faculty): touch Karmendriya (motor faculty): grasping (arms and hands) Subtle Body Kosha and Vayu: pranamaya kosha and vijnanamaya kosha (breath and wisdom body), all vayus but particularly vyana vayu (circulatory prana) Gunas: mobile, light, subtle Asana, Sacred Practice & Embodiment Asanas: backbends and twists to massage the “knot in the heart” Dristi: circulation of the eyes in all directions Bija Mantra: Yang / "I am full of compassion –connecting to the life-force” Vowel: Ai Pranayama: inhalation, inhalation retention, viloma pranayama © Shiva Rea 2013

Visshudhara

Â© Shiva Rea 2013

Samkalpa - Sacred intention May your expression flow from your highest Self, your core truth in healing expression. May your expression flow from your highest Self, your core truth in healing expression. May our vac – speech be of the highest good on the inner and outer levels. May mantra, chanting, song, poetry, the power of our voice be in a sacred flow that is beneficial to all. May you experience space to exist in freedom May we contemplate the primacy of space that is the host for all of creation. Our bodies, all matter, this very universe is primarily space May our space be constantly renewed by the healthy rising and releasing of all the elements. Vishuddhara Chakra is the refinement of our inner and outer communication which gives the power of our voice in all forms – speech, song, chant, poetry, activism to express the full-spectrum of all of the chakras from our needs in muladhara chakra, our desires in swadhisthana chakra, our sense of self in manipura chakra and the flow of love (anahata) and vision (in ajna chakra). The yantra of a open circle is a healing visualization of the importance of an open channel for the free flow of expression to occur. Blockages in our inner –outer expression effect our entire system which is why yoga in the form of mantra, chanting, throat opening asanas, any form of artistic expression and inner work of transforming samskaras (habitual patterns) assists in any therapy which is meant to free and clarify our voice so that we may be a channel for our highest expression. Vac as sacred speech is the fruit of the flow of Vissudhara chakra.

Yantra Vishuddhara chakra (pure wheel) refers to the purity of the ether or space element which is the host of the other four elements. The hidden significance of this chakra seems to be that of balance between giving and receiving, as manifested in inhalation and exhalation, speech and silence and the midway between the elemental and immaterial mind. Vishuddhara chakra is represented classically by a crescent with a white circle inside of it representing nada or pure cosmic sound. From the space element the pure essence of sound emerges. Sixteen petalled (shodash – sixteen, dala – petals)

Sacred Rhythm and Bhava The Sacred rhythm of the space element is meditative, open, content, and receptive which can be tapping into an eternal field that is unbound by fast or slow but is wide enough to contain all rhythms. Bhava inner fire: being an open and clear channel, channeling of sound and inner speech, spacious, open, freedom. Tala (rhythm): silence, space between notes or beats, dissonant sounds or music can disturb the space element. Within Body: functions kramaindryas and indriyas, function Physiology: throat and thyroid Psychology: communication and self-expression, speaking one’s truth Jnanendriya (sensory faculty): hearing Karmendriya (motor faculty): speech Subtle Body Kosha and Vayu: vijnanamaya kosha (body of wisdom), and udana vayu (upwards and out) Gunas: clear, light, subtle, soft, immeasurable

Asana, Sacred Practice & Embodiment Asanas: simhasana (lion’s breath), shoulder stand and fish pose, jalandhara bandha, spontaneous movement, release of the neck Dristi: pranava dristi (gaze of the eternal om); mandala dristi(360 degree gaze) Mudra: Prana Mudra Bija Mantra: Hang / "I am open, free” Vowel: Au Pranayama: the kumbhaka and rechaka retentions between inhale and exhale increase the awareness of the space element with the breath

Ajna

Â© Shiva Rea 2013

The Fire of Vision and Intelligence is our capacity to clear our inner and outer “lens” and both see, envision and then generate thought waves that are in alignment with the truth of our heart, inspired vision of one’s personal and collective journey and most importantly our capacity of darshan – the seeing of the divine within all creation.

Yantra Luminescent white circle with two petals. Ajna chakra is situated in the middle of the head, is commonly indicated by the dot (bindu) worn on the forehead of Hindu women. This is the subtle organ that acts as a transmitter and receiver of telepathic communications, especially those between the guru and the disciple. Popularly called the “third eye”, it is often depicted as such on the foreheads of deities (notably Shiva) and Yoga masters. It is typically depicted as a two-petaled lotus, the two petals being related to the natural polarization of the human mind (and brain), which is organized as an on/off computer. The lower mind, called manas in Sanskrit, has traditionally been defined as that function of consciousness which oscillates between yes/no, either/or. Most basically, the ajna chakra can be used to either serve the lower functions of the body-mind (the activities of the first three chakras) or the higher functions of the crown center, which facilitates self-transcendence, wisdom, and enlightenment. Because the ajna chakra is the meeting place of the three principal channels, it is called “triple confluence.” –Georg Feuerstein © Shiva Rea 2013

Bhava connected to the source, global awareness Tala (rhythm): meditative, sattvic, internal Within Body – functions kramaindryas and indriyas, function Physiology: brow (midsection of brain), pineal gland Psychology: intuition, capacity of universal vision, sva dharma (selfpurpose) Within Life Meaning: command, point between the eyebrows (bhru – eyebrows, Madhya – in between), two-petaled lotus (dvi-two, dal-petal, padma-lotus) Subtle Body Kosha and Vayu: anandamaya kosha (body of bliss), and udana vayu (upwards and out) Gunas: spacious, light, subtle Asana, Sacred Practice & Embodiment Asanas: preparation for meditation, viparita karani mudra (shoulderstand with visualization) Dristi: broomadhya (gaze at third eye center), ananda dristi (gaze of bliss) Bija Mantra: Aung / "I am connected to Source –full of global awareness” Vowel: Mm Pranayama: nadi shodhana pranayama, surya and chandra bhedana (breathing through right or left nostril only to activate the solar or lunar current), pranic breath (energetic current of breath visualized within the spine)

Sahasrara

Â© Shiva Rea 2013

Swastuvritta – Fire of Communion is the mystic fire of uniting with the Source as a continuum of energetic resonance than extends through our whole body but descends from above and rises from within in the universal experience of realization and integration that is the heart of all of the yogas of the world.

Yantra Circle as a full moon. In some scriptures the yantra is mentioned as purna chandra (purna – full, chandra – moon), in others as nirakara (formless). Above the sphere is an umbrella of one thousand lotus petals arranged in the variegated colors of the rainbow. This psychoenergetic center is a luminous structure composed of a seemingly endless number of filaments that extend from the head upward into infinity. It corresponds to the level of ultimate reality on the one hand and the the brain on the other. Symbolically, it is the peak of Mount Meru (corresponding to the spinal column), which is Shiva’s divine seat. The Tantric practitioners aim at reuniting the Goddess Power (Shakti) with Shiva, thus bringing about the enlightened state overflowing with bliss. This unification, manifesting in ecstacy and ultimately enlightenment, thus depends on the arousal of the serpent power (kundalini shakti) dormant in the lowest psychoenergetic center. In the ordinary person, the sahasrara chakra is responsible for higher mental functions, especially discernment (buddhi). In the yogin and yogini, its full potential manifests in the form of mystical experience and illumination. –Georg Feuerstein

Bhava divine absorption, communion, awakening of the body of light Tala (rhythm): silence, complete stillness (bindu) Within Body – functions kramaindryas and indriyas, function Physiology: crown of the head Psychology: ultimate connection with source, union with divine, shiva and shakti Within Life Meaning: “Thousand-petals” Subtle Body Kosha and Vayu: anandamaya kosha (body of bliss) Gunas: light, subtle Asana, Sacred Practice & Embodiment Asanas: headstand Dristi: internal gaze, shambhavi mudra (all senses withdrawn) Bija Mantra: none, various mantra is invoked (ham-sa) Vowel: Ng Pranayama: n/a

C H A K R A V I N YA S A

Pancha Koshas - Five Layers of the Energetic Body In both Yoga and Ayurveda the body is viewed an energetic entity that vibrates and functions at varying levels and planes. Vedanta, on the Indian seven majors system of philosophical thought, presents this view of detailing the manifestation of prana as it crystalizes into the physical body. This model unites body, mind and spirit. The Self resides in the innermost chamber of the heart from where five layers expand outward from there from gross to subtle. Vedanta states that we are composed of five koshas (sheaths) known as the pancha maya koshas. Pancha means five, maya means made of, appearance/illusion and kosha layer or sheath. Maya is what seems to appears before us like an image we see through the darkness of night that looks like a person but then at a closer looks it appears to be a fence post. Each kosha represents a more refined dimension of consciousness.

Anamayakosha - Physical / Food Body t

Gross â&#x20AC;&#x201C; Physical Body

Skin, flesh, bones

Five gross elements

Anna, meaning grain or gross food, nourishment

Healthy diet and lifestyle choices to balance oneâ&#x20AC;&#x2122;s constitution

Movements and therapies based on the physical body such as asana, chiropractic, massage, pilates, fitness training therapies

Material of creation, the gross manifestation of matter in different strengths and qualities

Pranamayakosha - Subtle / Breath Body t

The electromagnetic field of the body - the etheric body extends 6 cm away from the skin

Link between energetic and physical levels of being

Vital life, prana organizes the body parts and provides movement for mental and physical expression

Herbal rejuvenation, pranayama

Permeates entire universe as impulse, pulsation of the atom. The original wave of energy.

Five major pranas circulate within the body and perform different energy functions

Manomayakosha - Mental / emotional Body

Basis for clear perception and skillful action

Extends one foot six inches away from the body

Mantra to train concentration, listening skills, develop positive, loving and emotional states, meditation, reading of yogic scriptures

Gross expression of mind occurs where we relate mentally and emotionally with the world.

Comprised of four aspects of cognition: mind (manas), ego (ahankara), intellect (buddhi), and mind stuff (citta)

C O P Y R I G H T 2 0 1 1 S H I VA R E A

C H A K R A V I N YA S A

Vijnanamayakosha - Witness / Intuitive Consciousness t

Intense meditation discovering subtle nature of the mind and trans-mental states of consciousness

Extends three feet away from the body

Subtle intelligence. Deep karmas and samskaras are stored at this level

Anandamayakosha - Bliss Body t

Seeing the divine in all things â&#x20AC;&#x201C; ritual space and living

Extends three and a half feet away from the body

Concept of soul become living experience at this level

Experience of true divinity, realization of Self or God

C O P Y R I G H T 2 0 1 1 S H I VA R E A

C H A K R A V I N YA S A

The Three Yogic Bodies In yogic tradition we are said to possess three bodies (sariras) that correlate with the sheaths (koshas) and form links with the chakra system. Th soul generates the force that creates and motivates the mind, senses and body. The magnetic sphere of the soul gives rise to an electrical field that creates the subtle/astral body, the sphere of our life energies and senses. the new subtle body is manifested out of the causal body with each birth and becomes the basis for the physical body, entering the womb. The subtle body is the manifest form of the casual body.

Physical Body - Sthula Sharira The gross body expressed by the five elements. Relates to Annamaya and Pranamaya Kosha. t

Physiological systems, organs, tissues, cells, biochemistry, subject to laws of physics

Five elements (pancha mahabhutas)

Three Biological Forces (Vata, Pitta, Kapha)

Subtle Body - Sukshma Sharira Subtle apsect of gross body. Comprised of Manomaya and Vijnanamaya Kosha. t

Prana-Chi subject to laws of quantum physics

Nadis â&#x20AC;&#x201C; Chakras

Marmas

Mind-Prana Field

The Causual Body - Karana Sharira Karmic vehicle of the soul - Anandamaya Kosha.

The gunas: tamas, rajas, sattva

The nature of the mind

Samkhya philosophy, classical yoga

Yoga Psychology

C O P Y R I G H T 2 0 1 1 S H I VA R E A

Pathways of Prana Flow – Namaskars and Sequences Sahaja Vinyasa Global Yoga Mala Bhakti Vinyasa Kalari Vinyasa + Primal Vinyasa PranaDandaYoga Rasa Vinyasa Chakra Vinyasa Elemental Vinyasa Foundation Vinyasa– Embodying Prana Flow Classical Vinyasa Prana Flow Pulsations ©"Shiva"Rea"2014"

Evolution and Energetics of Prana Flow Namaskars ÂŽ

Bhakti Namaskar Yoga Mala

Shiva-Shakti Namaskar

Radhe/ Krisha Namaskar

Shiva Nataraja Namaskar

Saraswati Namaskar Lakshmi Namaskar

Durga Namaskar

Chakra Mandala Namaskar Akash Namaskar Anahata (Mandala Namaskar 3) Hridaya Namaskar

Garuda Namaskar

Hanuman Namaskar Gajah Ganesh Namaskar

Kundalini Naga Namaskar

FA L

VAT A

shan

Sringara Rasa Namaskar 1

Viagri Namaskar

vira

PHA KA

Sringara Rasa Namaskar 2

Kalari Namaskar

Dancing Warrior Side-Waist Flow

G IN

PIT TA

Dancing Warrior Hip Opening

Dancing Warrior Backbending Flow

Vira Namaskar

Dancing Warrior Integration

s ri n g a r a Manipura (Mandala Namaskar 2) Agni Namaskar

Dancing Warrior Flow Rhythmic Vinyasa B Rhythmic Vinyasa A Chandra Namaskar with Mantra

Swadhisthana (Mandala Namaskar 1) Jala Namaskar (Dancing Warrior 1008) Muladhara (Mandala Namaskar Prep) Bhumi Namaskar

Chandra Namaskar

Surya Namaskar B

Surya Namaskasr A

Classical Namaskar with Bijas

Surya Namaskar

ÂŠ"Shiva"Rea"2014"

Prana%Flow®%Namaskars%with%Elements% !

Classical% Solar7Lunar% Namaskars% Bodymap% (Embodying% Prana%Flow)% Earth% Classical! Dancing! Surya! Warrior!Hip6 Namaskar! Opening! Water% Chandra! Dancing! Namaskar! Warrior!Flow! Fire%

Surya! Namaskar! A!+!B!

Air%

Rhythmic! Namaskar! A!+!B!

Dancing! Warrior!Side6 Waist! Opening! Dancing! Warrior! Backbending!

Space%

Classical! Namaskar! w/Mantra!

Dancing! Warrior! Integration!

Elemental% Bodymap% (Elemental% Prana%Flow)% Bhumi! Namaskar!

Chakra% Bodymap% (Chakra%Prana% Flow)% Muladhara!–! Mandala! Namaskar!Prep! Swadhisthana!–! Mandala! Namaskar!1! Manipura!–! Mandala! Namaskar!2!

Embodiment% of%Rasa%(Rasa% Prana%Flow)%

Hridaya! Namaskar!

Anahata!–! Mandala! Namaskar!3!

Akash! Namaskar!–! Mandala!Om!

Chakra!Mandala! Namaskar!with! Chanting! (Visshudhara)! of!Vowel!Sounds!

Sringara!Rasa! Namaskar!2!–! with!Prana! Mudra! Shanti! Namaskar!

Jala!Namaskar! (Dancing! Warrior!1008)! Agni!Namaskar!

Vira!Viagri! Namaskar! Sringara! Namaskar! Vira! Namaskar!

! ! !

Embodiment% of%Mythic% Animals% (Primal% Prana%Flow)% Earth% Gagah!Ganesh! Namaskar! Water% Naga! Namaskar! Fire% Viagri! Namaskar! Air% Garuda! Namaskar! Space% Kalari! Namaskar!

Practice% with%Staff% (Prana% Danda% Flow)% Staking!the! Ground! Entering!the! Gate! 5!Beat!Flows! Heaven!and! Earth! Scanning!the! Horizon!

Spontaneous% Divine% Flow%(Sahaja% Embodiment:% Prana%Flow)% Bhakti% Namaskars%–% Devis%% Sahaja!Bhumi! Kundalini! Flow! Namaskar! Sahaja!Jala! Lakshmi! Flow! Namaskar! Sahaja!Agni! Saraswati! Flow! Namaskar! Sahaja!Prana! Durga!Namaskar! Flow! Sahaja!Akash! Bhakti!Namaskar! Flow!

Divine% Embodiment:% Bhakti% Namaskars%–% Devas%% Radha6Krishna! Namaskar! Shiva6Shakti! Namaskar! Shiva! Namaskar! Sita6Rama! Namaskar! Yoga!Mala!–! Jyoti!Aham!

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Earth&Element&–&Muladhara&Chakra&Vinyasa&Sequencing&Template& !

“Peak&State”&–&to&cultivate&relaxed,&steady,&grounded,&steady,&presence&to&support&the&flowering&of& muladhara&chakra&within&one’s&body&and&life& & “Peak&Asanas&Lunar”:&Baddha&Konasana&,&Supta&Konasana,&EkaFPada&Sirsasana,&yoga&dandasana&–&any& deep&hip&opening&that&is&close&to&the&earth&and&grounding&(not&heating)& & “Peak&Asanas&Solar”:&Standing&Balance&Asanas&(Standing&Visvamitrasana&or&Vira&3),&Bhujapidasana& family&practiced&in&a&peaceful&way&

! !

Opening&Movement&Meditation:!Prana&Apana!Arms,!Chakra!Vinyasa!Mudra!Vinyasa,!Chanting!Om! in!low!or!high!malasana,!chanting!om!in!child’s!pose!vinyasa! ! Classical&Namaskar:!Surya!Namskar!A!&!B! ! Prana&Flow&Namaskar:!Rhythmic!Vinyasa!A!&!B,!Dancing!Warrior!!One!and!Hip!Opening!Variation,! Bhumi!Namaskar,!Mandala!Namaskar!Prep,!Dancing!Warrior!in!a!Mandala,!Mandala!Namaskar!2!

! Core&Cultivation:&hip&opening&core&work,&steady&handstand&core&or&none& & *CV&Connecting&Vinyasa&–&very&clear&and&stable&progression&combinations& Anahatasana!+!Basic!Cobra!(on!elbows)! Anahatasana!+!Dandasana!with!Pincha!Mayurasana!Arms!+!Low!or!High!Cobra! Anahtasana!+!Dandasna!in!Pincha!+!Pincha!in!Downward!Dog!+!Cobra!or!Salabasana! Chaturanga!+!Cobra,!Upward!Dog,!Salabasana,!Dhanurasana! ! Beg.&Wave& & & Middle&Wave& & & End&Wave& First!krama!of!peak!asana! lunge&pidgeon!combinations!! !half&splits!(ardha!hanumansana! ! ! ! !!*CV! or!Vira!1!or!Vira!2!combinations!!!!+!lunge!hip!opening!or!pidgeon! ! ! ! ! Prasarita!Padottanasana! !!!!!!!!!!!!!!!!!or!seated!floor!work!!*CV! ! Beg.&Wave& & & Deeper&Middle&Wave&& & Deeper&End&Wave& Second!krama!of!peak!asana! lunge&pidgeon!combinations!! half&splits!or!full!hanumanasana! !*CV! Peak!Vira!1/2!combinations!!! option!of!peak!hip!opening!*!CV! ! ! Optional&Peak&Asana&–!if!not!included!in!end!wave& Optional&Backbending&–&Bridge&Upward!Bow!(Setu!Bandasana!–!Urdhva!Dhanurasana)& Optional&Counterpose:&Additional!Forward!Bends,!Hip!Openers,!Inversions!with!long!holds! Closing&of&Practice&–&Pranayama,!Mudra,!Meditation,!Mantra!(See!Chakra!Chart)! & Suggestions&for&Combining&with&Other&Elements:& WaterLSwadhistahana&–&fluid!body!vinyasas,!rhythmic!vinyasas,!sahaja!bhujagasana&Cat’s!breath& downward!dog,!kriyas,!mandala!namaskar!one/jala!namaskar! FireL&Manipura&–&linear/direct!body!vinyasas,!pulsation,!core!cultivation,!arm!balances!!&!twists! with!hip!opening,!steady!peaceful!agni!namaskar,!! HeartLOpeningLAnahata&–&mudra!vinyasas,!anahata!kriya,!heart&oriented!body!vinyasas!(touching! the!heart),!backbends!with!hip!opening,!long!holds!in!backbends! Space&–&Vishuddi&–&chanting!in!all!asanas,!particularly!in!forward!bends!and!hip!openers! & & &

Water&Element&–Swadisthana&Chakra&Vinyasa&Sequencing&Template& !

“Peak&StateFBhava”&–&to&cultivate&a&fluid,&creative,&connected,&smooth&flow&to&support&the&flowering&of& swadhisthana&chakra&within&one’s&body&and&life& & “Peak&Asanas&Lunar”:&sahaja&within&hip&opening&or&fluid&motion&in&hip&opening&like&flowing&pidgeon&or& supta&konasana,&sacred&rolling,&sahaja&practice&upon&the&earth&(not&heating)& & “Peak&Asanas&Solar”:&Fluid&backbends&(mandala&urdhva&dhanurasana,&drop&backs),&standing&sahaja& flow&as&in&jala&namaskar&

! Opening&Movement&Meditation:!Wave!(Samudra)!Arms,!Spiral!Arm!movement!meditation,!Chakra! Vinyasa!Mudra!Vinyasa,!Chanting!Om!in!low!or!high!malasana! & & Classical&Namaskar:!Chandra!Namaskar! ! Prana&Flow&Namaskar:!Rhythmic!Vinyasa!A!&!B,!Dancing!Warrior!Side&Waist!and!Back&Bending! Variation,!Mandala!Namaskar!Prep,!Mandala!Namaskar!1&3,!Dancing!Warrior!1008,!Jala!Namaskar!

Core&Cultivation:&mandala&core&work,&sahaja&core&and&handstand&core&or&none& & *CV&Connecting&Vinyasa&–&very&clear&and&stable&progression&combinations& Anahatasana!+!Fluid!Cobra,!Sahaja!Bhujagasana,!! Anahatasana!+!Dandasana!with!Pincha!Mayurasana!Arms!+!FluidCobra! Chaturanga!+!Cobra,!Upward!Dog,!Sahaja!Bhujangasana,!Dhanurasana! ! Beg.&Wave& & & Middle&Wave& & & End&Wave& First!krama!of!peak!asana! fluid!lunge&pidgeon!combo! !half&splits!(ardha!hanumansana)! *CV! fluid!Vira!1!or!Vira!2!combo!!!!!!!!!!!+!backbending!lunge!hip!! ! ! ! ! fluid!wide&angle&malasanasa! !opening!*CV! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! Beg.&Wave& & & Deeper&Middle&Wave&& & Deeper&End&Wave& Second!krama!of!peak!asana! lunge&pidgeon!combinations!! half&splits!or!full!hanumanasana! !*CV! Fluid!Vira!1/2!combinations!!! option!of!peak!*!CV! ! ! ! ! fluid!wide&angle&malasana!variations! Optional&Peak&Asana&& Optional&Backbending&–&Rhythmic&Vinyasa&of&Bridge&Upward!Bow!! Optional&Additional!Forward!Bends,!Hip!Openers,!Inversions! Closing&of&Practice&–&Pranayama,!Mudra,!Meditation,!Mantra!(See!Chakra!Chart)! & Suggestions&for&Combining&with&Other&ElementsLChakras:& & EarthLMuladhara&–&add!steady!base!work,!slow!movement,!hip!openers! FireL&Manipura&–&linear/direct!body!vinyasas,!pulsation,!core!cultivation,!arm!balances!!&!twists! with!hip!opening,!steady!peaceful!agni!namaskar,!! HeartLOpeningLAnahata&–&mudra!vinyasas,!anahata!kriya,!heart&oriented!body!vinyasas!(touching! the!heart),!backbends!with!hip!opening,!long!holds!in!backbends! Space&–&Vishuddi&–&chanting!in!all!asanas,!particularly!in!standing!asanas!and!backbends! & & & &

Fire&Element&–Manipura&Chakra&Vinyasa&Sequencing&Template& !

“Peak&State)Bhava”&–&to&cultivate&awakened,&activated,&energized,&steady&to&support&the&manifestation& of&manipura&chakra&within&one’s&body&and&life& & “Peak&Asanas&Lunar”:&Seated&Twists&and&Twisting&Standing&Poses&done&with&a&earth&element&slowness& & “Peak&Asanas&Solar”:&Standing&Twisting&Balance&Asanas&(Standing&Visvamitrasana&or&Vira&3),&all&arm& balances&particularly&Vaistasasana,&Handstand,&Pincha&Mayurasana,&Bakasana&family,&Heating& Backbends&like&Natarajasana& & Opening&Movement&Meditation:!Agni!Mudra!Arms,!Chakra!Vinyasa!Mudra!Vinyasa,!Agni!Kriya! ! Classical&Namaskar:!Classical!Namaskar!with!Mantra,!Surya!Namaskar!A!&!B! Prana&Flow&Namaskar:!Rhythmic!Vinyasa!A!&!B,!Agni!Namaskar,!All!Dancing!Warrior!Variations,! Mandala!Namaskar!Prep,!Dancing!Warrior!in!a!Mandala,!Mandala!Namaskar!2!

! Core&Cultivation:&all&core&work& & *CV&Connecting&Vinyasa&–&very&clear&and&stable&progression&combinations& Half&Chaturanga!+!Basic!Cobra!(on!elbows)! Anahatasana!+!Dandasana!with!Pincha!Mayurasana!Arms!+!all!backbends! Anahatasana!+!Dandasna!in!Pincha!+!Pincha!in!Downward!Dog!+!Cobra!or!Salabasana! Chaturanga!+!Cobra,!Upward!Dog,!Salabasana,!Dhanurasana! Prostration!push&ups! ! Beg.&Wave& & & Middle&Wave& & & End&Wave& First!krama!of!peak!asana! Standing!Pose!Combinations! ground:!half&splits!+!! Often!uktasanasa!plus!! *CV! !! ! ! ! arm!balance,!backbend!prep! Arm!balance!or!standing!!! ! ! ! ! standing!balance!! !*CV! ! Beg.&Wave& & & Deeper&Middle&Wave&& & Deeper&End&Wave& First!krama!of!peak!asana! Standing!Pose!Combinations! ground:!half&splits!+!! Often!uktasanasa!plus!! *CV! !! ! ! ! arm!balance,!backbend!prep! Arm!balance!or!standing! ! ! ! ! ! standing!balance!! !*CV! ! ! Optional&Peak&Asana&& Optional&Backbending&–&Bridge&Upward!Bow!(Setu!Bandasana!–!Urdhva!Dhanurasana)! Optional&Additional!Forward!Bends,!Hip!Openers,!Inversions& Closing&of&Practice&–&Pranayama,!Mudra,!Meditation,!Mantra!(See!Chakra!Chart)! & Suggestions&for&Combining&with&Other&ElementsLChakras:& EarthLMuladhara&–&add!steady!base!work,!slow!movement,!hip!openers! WaterLSwadhistahana&–&fluid!body!vinyasas,!rhythmic!vinyasas,!sahaja!bhujagasana&Cat’s!breath& downward!dog,!kriyas,!mandala!namaskar!one/jala!namaskar! HeartLOpeningLAnahata&–&mudra!vinyasas,!anahata!kriya,!heart&oriented!body!vinyasas!(touching! the!heart),!backbends!with!hip!opening,!long!holds!in!backbends! Space&–&Vishuddi&–&chanting!in!all!asanas,!particularly!in!standing!asanas! & & & & &

Air&Element&–Anahata&Chakra&Vinyasa&Sequencing&Template& !

“Peak&State”&–&to&cultivate&a&loving,&devotional&heartfield&as&the&flowering&of&anahata&chakra&within& one’s&body&and&life& & “Peak&Asanas&Lunar”:&lunar&backbends&close&to&the&earth&and&grounding&(not&heating)&such&as&eka& pada&rajkpotasana&or&dhanurasana&family& & “Peak&Asanas&Solar”:&all&other&backbends&with&love&and&no&agression&

! Opening&Movement&Meditation:!Samana!and!Vyana!Arms,!Anahata!Mudra!Vinyasa,!Chakra!Vinyasa! Mudra!Vinyasa,!! ! Classical&Namaskar:!Chandra!Namaskar! Prana&Flow&Namaskar:!Rhythmic!Vinyasa!A!&!B,!Dancing!Warrior!!One!and!Backbending!Variation,!! Dancing!Warrior!1008!

! Core&Cultivation:&pincha&mayurasana&prep&based,&dandasana&on&knees& & *CV&Connecting&Vinyasa&–&very&clear&and&stable&progression&combinations& Anahatasana!+!Basic!Cobra!(on!elbows)! Anahatasana!+!Dandasana!with!Pincha!Mayurasana!Arms!+!Low!or!High!Cobra! Anahtasana!+!Dandasna!in!Pincha!+!Pincha!in!Downward!Dog!+!Cobra!or!Salabasana! Chaturanga!+!Cobra,!Upward!Dog,!Salabasana,!Dhanurasana! ! Beg.&Wave& & & Middle&Wave& & & End&Wave& First!krama!of!peak!asana! lunge&pidgeon!combo! !!! half&splits!(ardha!hanumansana! Usually!backbend! !*CV! or!Vira1&!2!combo!!!! ! +!lunge!quad&shoulder!opening! ! ! ! (shoulder&twists&side&waist!opening)! backbending!!*CV! ! Beg.&Wave& & & Deeper&Middle&Wave&& & Deeper&End&Wave& Second!krama!of!peak!asana! lunge&pidgeon!combinations!! half&splits!or!full!hanumanasana! Usually!backbend!*CV! ! Vira!1/2!combinations!!! !! +!lunge!quad&shoulder!opening! ! ! ! (shoulder&twists&side&waist!opening)! backbending!!*CV! ! ! Optional&Peak&Asana&& & Optional&Backbending&–&Bridge&Upward!Bow!(Setu!Bandasana!–!Urdhva!Dhanurasana)! Optional&Additional!Forward!Bends,!Hip!Openers,!Inversions& Closing&of&Practice&–&Pranayama,!Mudra,!Meditation,!Mantra!(See!Chakra!Chart)! & Suggestions&for&Combining&with&Other&ElementsLChakras:& & EarthLMuladhara&–&add!hip!opening!quad!openers!and!side&waist!opening!like!eka!pada! rajkapotasana!and!parigasana! ! WaterLSwadhistahana&–&fluid!body!vinyasas,!rhythmic!vinyasas,!sahaja!bhujagasana&Cat’s!breath& downward!dog,!kriyas,!mandala!namaskar!one/jala!namaskar! ! FireLManipura!–!Standing!Backbends!like!natarajasana,!dropbacks!or!in!arm!balances!like!scorpion! or!viparita!dandasana! ! Space&–&Vishuddi&–&chanting!in!all!asanas,!particularly!backbending!

Muladhara Mandala Namaskar

ÂŠ"Shiva"Rea"2014"

Svadhisthana Mandala Namaskar

ÂŠ"Shiva"Rea"2014"

Svadhisthana Mandala Namaskar - continued

ÂŠ"Shiva"Rea"2014"

Manipura Mandala Namaskar

ÂŠ"Shiva"Rea"2014"

Manipura Mandala Namaskar - continued

ÂŠ"Shiva"Rea"2014"

Anahata Mandala Namaskar

ÂŠ"Shiva"Rea"2014"

Anahata Mandala Namaskar - continued

ÂŠ"Shiva"Rea"2014"

Prana%&%Elemental&%Chakra%Body%Map%Questions! !! Earth%Element%(Annamaya%Kosha,%Apana)! Do!you!feel!grounded?!Connected!to!the!earth!and!nature?! Do!you!feel!stagnant,!heavy,!stuck?! !! Do!you!feel!balanced!in!your!physical!body!and!what!physical!symptoms<tweaks!do! you!have:! Soreness,!tightness,!weakness,!tweak!in!your:!Muscles,!Joints/Tendons/Ligaments! Spine,!Circulation,!Organ!Imbalance!(refer!to!ayurveda!primarily)! Sluggish!digestion!and!elimination,!lungs!<!congested,!reproductive!(pre!or!post! moon)!for!example.!! What!is!the!state!of!your!hips,!sacrum?! ! ! Muladhara%Chakra! Do!you!feel!a!general!balance!in!your!home,!work,!community,!prosperity?! !! Do!you!feel!too!much!control,!structure,!or!do!you!feel!controlling!with!tensions,!do! you!feel!concerned!for!your!future?!security! !! Deficiency:!Lack!of!control,!insecure,!ungrounded! How!is!the!container!of!your!body,!home,!community?! ! ! Water%Element%(Pranamaya%Kosha,%Vyana)! Do!you!feel!dry,!stiff,!stagnant,!bound?! Do!you!feel!too!loose,!bloated,!flabby,!“leaky”!,!inability!to!hold!structure?! Do!you!feel!good!circulation?! Do!you!you!have!good!flow!in!your!life?!How!would!you!describe!your!flow:! Mobile!–!StaticFast!–!Slow!Smooth!–Sharp!Dull!–!Subtle!Clear<Cloudy! !! ! Swadhisthana%Chakra! How!is!your!creative!energy?!ojas?!Sexual!energy?!Orgasmic!flow?! Excess:!Do!you!feel!obsessed!attached,!clinging!in!regards!to!desires?! Defiencent:!Do!you!feel!blocked,!shut<down,!disconnected!from!creative<sexual! energy?! ! ! Fire%Element%(Manomaya%Kosha,%Samana&Vyana)! Do!you!feel!focused,!clear,!ability!to!digest,!manifest!and!direct!energy?! Do!you!feel!dispersed,!inability!to!make!decisions,!collapsed!into!your!self,! disconnected!from!the!world,!low<self<esteem?! Do!you!feel!lack!of!energy?!Or!good!buoyant!energy!ready!for!practice?! Do!you!have!enthusiasm!for!strength!based!practices!(arm<balances,!solar!practice)!

Do!you!have!any!stress,!tensions?!Do!you!feel!rushed,!driven?! !! !! Manipura%Chakra! Self<!Esteem!(sense!of!self)?! Radiance!in!the!World?! Ego!–!Balance!(ahamkara)?! State!of!your!tejas?! ! ! Air%Element%(vijnanamaya%kosha,%samana&vyana&udana&prana&%apana)!! Do!you!feel!good!circulation!in!your!body!and!life?! Do!you!experience!tension!in!your!inhale!and!exhale?! Can!you!open!your!arms!and!heart!region?! Does!your!heart!region!feel!bound,!stuck,!tight!or!open,!free?! What!feelings,!sensations,!emotions!in!your!heart!region!are!arising?! !! !! Anahata%Chakra%! Do!you!feel!self<love?!! Do!you!feel!connected!to!others,!your!environment,!to!nature,!to!the!source?! What!emotions!are!arising?!What!insight!or!triggers!can!you!see?! How!is!your!bhakti!naturally?! ! ! Space%Element%(Anadamaya%kosha)! Do!you!feel!spacious!but!grounded!in!your!body?!Your!life?! Do!you!feel!compression,!bound?! Do!you!feel!enough!space!or!too!much!space?! Do!you!easily!drift!or!feel!overwhelmed! Eyes!shift!in!practice?!Feel!too!crowded?!! ! !! Vissudhara%Chakra! How!is!your!expression?!Voice?!Chant!om!–!what!do!you!hear!and!feel?! Do!you!feel!connected!or!disconnected!to!the!source?!Your!expression?! ! !! Ajna%Chakra! Vision!–!Revelations!and!Challenges! !

These namaskars and sequences are for your practice. If you would like to teach these practices, please complete the Prana Flow 200-500 hour certification process so we can empower you fully as an emissary and embodiment of the practice. Please refer to the Prana Flow Namaskars and any unique aspects of the practice (e.g. radha krishna namaskar) by their name and as a Prana Flow Namaskar or Prana Flow asana variation or vinyasa. This is a small respect we show to any school or style of yoga that we integrate with permission into our teaching. Thank you for your respect. This is all an offering to you. With mutual respect and patience, all is given with blessings. Om Shanti Shanti Shanti copyright Samudra Global School for Living Yoga

ÂŠ Shiva Rea 2014 74

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