In celebrating National Yoga Month, I pulled the Manipura Chakra, or Solar Plexus Chakra Yoga Asanas from my Chakra Mind Body Spirit Deck for things to do!
I combined the list with my practice deck of Yoga Cards by Workout Labs to help to have a demonstration of the proper form for 3 Asanas, 1 Mudra and 1 Mantra.
Bring it RAM today!
Boat Pose (Navasana) -mimicking the shape of a boat with a sail and oars, hold your shins just below your knees. Lift your chest. Lift your toes and shift your weight toward your sit bones as you roll into your tailbone. Lift your heels, brings your shins parallel and extend the arms. Your spine is the last and your legs are the sail.
Reverse Plank Pose (Purvottanasana)- Begin by sitting with your legs stretched out in front of you and place your hands several inches behind you, fingers pointing away, shoulder-width apart. Press your feet and hands into the floor as you lift your hips to the sky while you inhale. Relax your neck into neutral position.
Sun Mudra-What is Sun Mudra? It is a hand gesture that is said to strengthen the energy our body gains with sunlight. To make optimum balance among the 5 elements, surya mudra eliminates the earth element and increases the fire element. When the base of the thumb is pressed down over the second phalanx of the ring finger, and the rest of the fingers in the hand are kept straight. Breathe in and out. Hold 10 seconds and longer.
Half Lord of the Fishes Pose (Ardha Matsyendrasana) -Begin by sitting with your legs stretched out in front of you. Bend your left leg and place foot flat on the floor, just outside your right knee. Bend your right knee and bring the heel near the left bum-tushie area. Bring the fingertips of your left hand to the floor about a foot behind you and gently push into the floor to lengthen your spine. Reach up with your right hand on inhale and on exhale bend to press against left knee and twist to the left. Gaze over left shoulder. Hold for several breaths, untwist, change sides.
RAM Mantra- (Manipura Bija Manta) - This is passage or mantra meditation. This mantra carries a solar plexus chakra vibration. Take a few natural breaths. Begin chanting the mantra, say the word: RAM, out loud, slowly and mindfully. Continue for several minutes. Focus on the sound, the feeling of lips touching, or vibration in the throat. Open your eyes when you are ready.