Tenoverall

The Muladhara (Root) Chakra | Earth Element, Four Petal Lotus, Ruling Planet, Mars | Color, Red 🗣 Mantra, Lam (la•ng) ASSOCIATED PLEXUS AND GLANDS | Sacro-coccygeal nerve plexus, testes, ovaries, anus. ASSOCIATED PARTS OF THE BODY | spinal column, bones, immune system, lower limbs (legs and feet) CHARACTERISTICS | Associated with ages 0-7. The first chakra symbolizes the beginning stages of human development and the boundary between the unconscious and consciousness. This also includes basic needs for survival such as food, shelter and feelings of safety. TRANSCENDENCE | _______ HAMSTRINGS | PRACTICE 1.1: Forward Lunge 🔑 Key Notes ANATOMY | Reference on my profile ‘Highlights’ section under the specified Chakra. 1) Take a deep breath in and reach your arms upward as you fold your front knee forward to release the tension in your hips. Allow your spine to extend upward along with extending your arms backward (palms facing forward) as you fully open your chest. Repeat 4x. 2) Exhale slowly as you straighten your front leg, pull your hips backward and sweep your arms downward to release the tension in your hamstrings. Allow your chin to tuck into your chest as you round your spine and complete your full exhalation. Repeat 4x. _______ MAIN REFERENCES | 1) The Chakra Workbook, Anna Voigt. 2) Kundalini Yoga, by Yogi Bhajan _______ #muladhara #muladharachakra #rootchakra #rootchakrahealing #muladharachakrahealing #muladharachakraseries #muladharachakrameditation #muladharachakrayoga #hipstretch #hipstretches #hipstrength #hamstringstretch #meditationpractice #movementmantra #deepbreathing #deepbreathingexercises #deepbreathingtechniques #stretchingexercises #stretchingroutine #stretchingtips

Svadhisthana (Sacral/Pelvic) Chakra | Water Element | Six Petal Lotus | Ruling Planet, Mercury | Color, Orange | Mantra, Vam (va • ng) ASSOCIATED PLEXUS AND GLANDS | Hypogastrium, sacral plexus, adrenal glands. ASSOCIATED PARTS OF THE BODY | genitals, prostrate, uterus, large intestine, bowel, bladder, pelvis, lower vertebrae. CHARACTERISTICS | Associated with ages 8-14. The second chakra symbolizes our primal instincts such as imagination, sex drive and hedonistic pleasures. This also includes our ability to assert the power of intuition such as having healthy boundaries, intimacy with commitment and preservation and procreation of life. TRANSCENDENCE | Having discipline in character, moderation in indulgence, moral in behavior and honesty in relationships. _______ PRACTICE 2.1: 90/90 Knees 🔑 Key Notes ANATOMY | Reference on my profile ‘Highlights’ section under the specified Chakra. 1) Begin with both feet flat on the ground with your knees and hips open, in a comfortable sitting position. Your hands are flat on the ground behind you propping yourself up. With a deep inhale, slowly tilt your head back and allow your head to rest behind you for a moment as you finish your full inhalation. Allow your spine to extend backward. 2) Exhale slowly as you bring your right arm up and reach along with your torso over to the left. Then bring the same right elbow to the ground. Simultaneously, turn both knees to the left until both knees are touching the ground. Allow your spine to round forward. Repeat 6x on each side. _______ MAIN REFERENCES | 1) The Chakra Workbook, Anna Voigt. 2) Kundalini Yoga, by Yogi Bhajan

Manipura (Solar Plexus) Chakra | Fire Element | Ten Petal Lotus | Ruling Star, Sun | Color, Gold | Mantra, Ram (Ra•mg) ASSOCIATED PLEXUS AND GLANDS | Solar Plexus, epigastrium, adrenal glands. ASSOCIATED PARTS OF THE BODY | Stomach, upper intestines, pancreas, liver, gallbladder, middle spine. CHARACTERISTICS | Associated with ages 14-21. The third chakra symbolizes our identity in the world, our relationship with internal and external power, and our pursuit of success. TRANSCENDENCE | Having patience in our pursuit of goals, confidence in our approach, and the ability to assert our fight or flight response during stressful situations. _______ CORE | PRACTICE 3.1: Pike Up 🔑 Key Notes 1) Begin in a lying position with your arms by your side and press your upper back into the ground. Exhale and squeeze your glutes as you lift your knees to your chest and bring your feet straight up into the air. 2) With a fast inhalation to a strong exhalation, bring your legs down and out - keep your legs straight above the ground. Raise your arms up above your head and lift your torso up from the ground into a pike asana (pose). You should feel your core tighten as you stabilize on your glutes to maintain the pose. 3) Repeat 10x. _______ MAIN REFERENCES | 1) The Chakra Workbook, Anna Voigt. 2) Kundalini Yoga, by Yogi Bhajan _______