Ambuja Yoga 
Chakra- wheel
In this blog post, we’ll explore the nuances of your fifth chakra, known as your throat chakra. This chakra is all about your ability to stay true to your personal truth and your ability to interface with the world around you with honesty and integrity. To put it simply, when your throat chakra is balanced, your actions are aligned with your thoughts and words, you’re comfortable asking for what you need, and you listen patiently and intently.
How do you know if your throat chakra is out of balance?
Your throat chakra may be blocked if you often feel like you can’t express yourself freely for fear of judgment or criticism or you find it difficult to speak up for yourself and others. On the other hand, if you find that you often talk over others, overshare, or have difficulty listening to others your throat chakra may be overactive.
Most importantly, we’re fully capable of healing our chakras and that’s part of what we’ll explore today. For example, we can meditate on the Vishuddha chakra and do throat chakra practices like chanting and singing. These practices cultivate our inner trust, bring ease to our communication, and enhance our creative self-expression. Through these practices, we also learn to weave ahimsa, or non-harming, and satya, truthfulness into all of our actions and thoughts.
“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; for it becomes your destiny.”
Upanishads
Vishuddha Chakra at a Glance:
- Location: Front of the spine at the throat pit
- Element: Akasha (ether)
- Color: Turquoise Blue
- Lotus: 16 petaled
- Bija Mantra: HAM
- Aspects: Communication, sound, creative identity, self-expression, finding your voice and speaking your truth
- Sense: Hearing
- Vayu: Udan, the upward flowing air of the throat and head that aids in the production of sound
- Planet: Jupiter
- Kosha: Vijnanamaya Kosha
- Associated with: the throat, thyroid, parathyroid, hypothalamus, mouth, and cervical spine
“Every choice we make, every thought and feeling we have, is an act of power that has biological, environmental, social, personal, and global consequences. We are everywhere our thoughts are and thus our personal responsibility includes our energy contributions.”
Anatomy of the Spirit by Caroline Myss
Vishuddha Chakra’s 16 Petaled Lotus
The yantra of the throat chakra has 16 petals of smoky purple color. In addition, each of the petals has a vowel written on it and each vowel, when combined with nada bindu or NG creates a seed sound.
Lastly, each petal is associated with one of 16 different vrittis (mental fluctuations). Most of the vrittis associated with vishuddha chakra are musical in nature. The seed sounds on the lotus petals include Om, Ong, Swaha, Namah and many others.
The Element Akasha and Vishuddha Chakra
Another key point regarding Vishuddha chakra is its association with the element of akasha, also known as ether, space or the void. In Ayurveda’s five-element theory, Ether is the subtlest of the elements and it precedes all other elements. According to Harish Johari’s Chakras: Energy Centers of Transformation, “Akasha is generated by the tanmatra of sound.” Therefore, the throat chakra is linked to our ability to hear and our ability to speak.
The Bija Mantra for the Throat Chakra
The bija mantra for the throat chakra is HAM, sometimes spelled HUM or even HANG. The variations in spelling and pronunciation vary from region to region and tradition to tradition in India.
At this time, take a moment to chant the sound of HAM and notice its vibration in the region of your throat. The bija mantras are used to awaken the chakras and their various characteristics.
In addition, the sound HAM is carried upon the back of gaja, or elephant. The gaja carries all the knowledge of the earth and its plants and it teaches self-confidence and patience.
The throat chakra is associated with Shakini Shakti, the embodiment of purity, the bearer of higher knowledge and great siddhis. Additionally, she reveals her teachings when we’re in a deep dream state. She governs memory, peace, intuition, wit, and improvisation.
Panchavaktra Shiva represents all of the Shiva energies. Each of his five heads represents the five tanmatras and the tattvas (elements) that emerge from them along with their corresponding Shiva energies. Most importantly, Panchavaktra Shiva bestows fearlessness and is commonly referred to as the Great Teacher.
- Aghora, lord of the North. Aghora resides in the cremation grounds. His tattva is akasha..
- Ishana, lord of the Northeast. He resides in the shrines. His tattva is water.
- Tat Purusha, lord of the East. He appears in meditation. His tattva is air.
- Vama Deva, the eternal Shiva. His tattva is earth.
- Finally, Saddyojat, the lord of the south. His tattva is fire.
An Out of Balance Fifth Chakra
When Vishuddha chakra is out of balance we may fear being controlled or not having control, being trapped, or we may feel like we have no say in the world around us. Additionally, when your throat chakra is underactive you may find it difficult to express your thoughts and opinions for fear of judgment or failure. On the other hand, if your fifth chakra is overactive you may tend to speak over others or struggle to listen.
A Balanced Throat Chakra
When Vishuddha Chakra is in balance, your words and actions are in alignment with your highest self. That is to say, the words you speak come from your heart and speak directly to the heart of those around you. Prayers, songs, and mantras spontaneously arise from the depths of your heart.
Your sense of self-knowledge is strong and unwavering and you express yourself freely without fear of judgment or reprimand. You’re able to communicate with clarity and ease AND you pick up non-verbal communication just as easily as verbal communication.
On a spiritual level, an awakened fifth chakra can begin the process of a spiritual rebirth or transformation of the spirit.
How to Balance the Throat Chakra
Meditation on the throat chakra is one of the most powerful ways to bring about its awakening. Although, chanting mantra through japa meditation, kirtan, and song are all beautiful ways to achieve the same results. In the same vein, you could sing in the shower, chant in the car, or even go see live music.
Similarly, if you’re feeling stuck, tongue-tied, your creative juices aren’t flowing you might find it helpful to get your words, thoughts and ideas down on paper. In that case, I encourage you to buy yourself a beautiful journal and get in the habit of journaling, whether it’s one sentence, a bullet list or a full page, just start. Other suggestions to awaken your fifth chakra are to read a book or take up a new creative hobby like painting, drawing, or even dancing. Find something that inspires you and start there.
Practice deep listening. Listen with full presence and curiosity. Ask questions. Repeat back what you hear. Listen without thinking about how you’ll respond.
Two mudras for the Throat Chakra
You can use hand mudras to heal and awaken the chakras and balance the flow of your pranic energy. Here are two hand mudras you can use to awaken your fifth chakra.
Udana Mudra | Upward Moving Air Gesture
Udana Mudra cultivates the energy, or air, of Udana Vayu, which governs the space between your chest and your head. It is an upward and outward flow of energy and is the basis for sound. Combine Udana Mudra and the bija HAM for a beautiful meditation practice.
To practice Udana Mudra, bring the tips of your ring, middle, and index fingers to meet the tip of your thumb. Extend your little finger long. Ultimately, you can practice this mudra to manifest joy and optimism, improve your sense of self-worth, and increase your creative self-expression.
Shunya Mudra | Gesture of the Void
Shunya Mudra helps to balance the excess of ether. For example, if you’re having trouble listening, you’re feeling flighty or ungrounded then Shunya Mudra can help you feel calm, clear and capable of clear communication and earnest listening.
To practice Shunya Mudra, fold your middle finger down toward the base of your thumb and wrap your thumb over the top of your middle finger. Lastly, extend your little, ring and index fingers long. To clarify, this mudra is the same for both right and left hands.
If you would like to learn more about mudras, check out my recent book, The Little Book of Mudra Meditations. It’s a great place to start your mudra journey and it’s a nice reference for yoga teachers too.
Crystals for the Throat Chakra
- Turquoise (communication)
- Blua Apatite (personal power)
- Clear quartz
- Blue Agate
- Selenite
- Lapis Lazuli (truth and awareness)
- Sodalite (harmony)
- Aquamarine (courage)
Yoga Poses for the Throat Chakra
- Bridge Pose
- Shoulderstand
- Camel Pose
- Fish Pose
- Reverse Warrior
- Warrior One or Crescent Lunge with the gaze lifted
- Locust Pose with hands bound behind the back
- Humble Warrior
- Extended Side Angle
- Triangle Pose
- Wild Thing
- Wheel Pose
- Mountain Brook Pose (restorative)
- Supported Supta Baddha Konasana (Reclined Bound Angle)
- Jalandhara Bandha
- Kapalabhati
- Brahmari
Book Recommendations:
- For a Western esoteric understanding of the chakras check out Anatomy of the Spirit by Caroline Myss
- For a Tantric understanding of the chakras check out Chakras: Energy Centers of Transformation by Harish Johari
Burn the F’n Boats
I’m sorry. I went dark for a few months. I didn’t go to a dark place, don’t worry, but I’ve been absent from all the “things” recently. I’ve been absent from Facebook, email, and even my beloved Instagram. And it has been glorious, but I’ve missed hearing about your summer trips and all of the fun things you’ve been up to. This past “winter, spring, and summer” was one of my busiest retreat and teacher training seasons and it was important for me to take a pause this month. A very big, delicious pause to rest, recharge and enjoy a bit of summer before buckling down again.
I want to share a moment of insight I had during the Back to Nature retreats in July. For those of you who have not been on the Back to Nature retreat (yet), on our final night we do a fire ceremony. During the fire ceremony, we let go of old stories and dramas and release our old belief structures (fear, self-doubt, etc.) and turn them over to Spirit, Source, Universe, God. It is both cathartic and healing to burn the ties that bind us… all in a safe, supportive circle of strong, beautiful women. And we call in exactly what we need!
I’ve sat in many circles. I’ve been apart of many fire ceremonies. Each one touches on my heart and my soul in a different, unique, and beautiful way. This time was unexpectedly different. I seem to release the same things over and over again in different layers, like peeling back the layers of an onion or bulb of fennel. And what I released was more of the same patterns I continue to work through, but what I called in was even more important! Straight from my soul, with no filter, with no mask, I asked Spirit to “Burn the F’n Boats!” Yep, I swore in circle and I meant it! I meant it wholeheartedly and I still do.
You might be wondering what the heck do you mean by “burn the boats” and if you know where the saying comes from, you might be even more confused. Why is my yoga teacher talking about war strategy? Sun Tzu shared the strategy in the ancient military treatise, “The Art of War”, Alexander the Great used the strategy when his Greek army arrived in Persia, and as the legend goes, Spanish conquistador Hernan Cortez also employed the strategy when he arrived in Mexico in the 1500s. Okay, and…Burning the boats removes the escape plan, the fall back plan, it removes the thought, “well if things don’t work out, I can (fill in the blank with xyz)” Don’t get me wrong, having a plan B is a great idea BUT if our fall back plan isn’t painful enough or scary enough we don’t give our all to achieving our goals, dreams, desires. When plan B is pretty cushy we stay in the status quo, we fall back into old habits, we procrastinate on our dreams, we don’t push as hard through the tough times, we don’t do the hours to make our dreams our reality. Our dreams are ours. Let’s take ownership over them. When you burn the boats you ignite a burning desire to succeed, you light a fire under your own bum! You say YES to living the life you want. A healthier life. A joyful life. An inspired life. You make it priority number one. There is no other choice.
So why am I telling you all this? I’ve always felt like I do a “pretty good job” getting things done, but if I’m really being honest, I spend a lot of my time distracted, messing around on YouTube and social media, cleaning the house when I don’t need to, pinning on Pinterest, excessive planning… when I could be a bit more focused. And this next stage of life requires that I am all in and that I do, in fact, burn the boats! I want to stay connected with my yoga tribe. I want to travel more. I want to spend more time with the people I love. I want to spend more time in nature. So what does that mean?
1) We’re moving… again. (Myself, Steve and our furbabies will be back in Bend in October)
2) Finding Thrive, my online course rooted in Ayurvedic self-care practices and habit evolution launches in January 2020. If you’re feeling stuck with your diet, your sleep, your lifestyle… this course is for you. I don’t even know if I can call it a course because it’s so much more… you’ll learn the tools you need to succeed, you’ll have access to an awesome support tribe (let’s be honest– we can’t do it on our own), and you’ll receive one-to-one and group coaching. <3 More details will be available by the end of September.
3) Online Yoga Teacher Training starts in February 2020 (If money is tight, please reach out. I will be offering a few spots at a special *very discounted* rate for beta testers. You get to take the online course for cheap, in exchange, you give me feedback about what you liked/didn’t like from each module.) More details will be launching soon.
4) My YouTube channel will be blowing up with new yoga practice videos, meditations, yoga nidras and tutorials, starting ASAP. Check it out!
5) I would love to come visit you and maybe even host a workshop at your favorite local studio. <3 Nowhere is off-limits. Email me!!!
6) My 2020 Retreat schedule is coming together nicely.
- June 27 – July 4, 2020 We’re going back to Greece because it was so amazing!!!
- July 17-19, 2020 Session 1: Back to Nature Women’s Retreat at the Tipi Village near Eugene, Oregon
- July 19-21, 2020 Session 2: Back to Nature Women’s Retreat at the Tipi Village near Eugene, Oregon
- September 11-13, 2020 Session 3: Back to Nature Women’s Retreat at the Tipi Village near Eugene, Oregon
Love and Light,
Autumn
The Yogi’s Guide to Athens, Greece
This blog post was originally intended as a simple guide for my Greek Island Yoga Retreat attendees, but why not share the love. I’ve been to Athens a handful of times and each time I visit I discover a new gem. In this post, I’ll be sharing my favorite restaurants, yoga shops, Athens yoga studios among favorite wine bars, sights to see and places to shop.
Where to Buy Yoga Pants and Yoga Mats in Athens
Yoga students and yoga teachers… if you managed to lose or forget your yoga mat, block, incense or mala beads head over to Simply Green. Simply Green is actually an online shop, BUT they do open their doors Monday to Friday from 10 am to 6 pm. They carry great brands… think Manduka and Jade, they have plenty of travel mats in all colors, and tons of other bits and bobs you may have forgotten at home (like a refillable water bottle, yoga towel, mat cleaner, etc.). It’s amazing and it’s located pretty centrally, so it’s a win-win! Location: Simply Green 73 Ermou Str. Monastiraki
If your yoga pants have blown away then check out the Nike store at 1 Ermou, this is probably your best bet for finding a variety of suitable leggings. Simply Green has a few leggings styles as well. Athens Yoga on Louizis Riankour 65, would be a bit of an expedition to get to, but if you’re in a bind or feeling adventurous you could head out to their location. There are also two H&M stores on Ermou. H&M stores in the states typically have fitness wear… just check that your leggings are opaque!
Niyamas Yoga Mat would be another option for picking up a yoga mat. Their mats are known for being nice and sturdy. They’re a local brand and they’re located a little north of the city center on Leof. Konstantinoupoleos 78-80 in Peristari.
The Best Yoga Studios in Athens
If you’re arriving in Athens a few days before your yoga retreat you may be seeking out a yoga studio in Athens to get moving and breathing after sitting on a plane for a dozen hours.
There are a surprisingly large number of yoga studios in Athens. Here are a few to check out:
Abhaya Yoga offers classes in English. At the moment, they have the following types of classes on their schedule: Bhakti, Anusara, Abhaya hatha, Alignment based yoga and Yin-Yang. Check out their website for their current schedule and pricing www.nysystudios.gr or give them a call +30 210 3232004. Location: Aiolou 43
Anahatashuddi Yoga Studio is a little further away from the center, but it’s gorgeous and well worth the effort. They offer floor yoga, aerial yoga and pilates in Peristeri. Reach out to Eva via email at eva@anahatashuddhi.com or give them a call at +30 210 5744162 or +30 694 6941126. Location: Emiliou Veaki 36
Swaha Yoga Kallisperi has super friendly staff and a large range of class offerings, including: ballet, pilates, aerial, and floor yoga. Check out their site www.swaha.gr or shoot them an email at om@swaha.gr Their phone number is +30 210 9229251. Location: Kallisperi 11
Other Yoga Class Options:
- Ashtanga Yoga Athens
- Hot Ashram Yoga Studio
- Gong Love Harmony Center (yoga + gong)
- Athens Yoga
Where to Eat: Vegan, Vegetarian, Organic and Sustainable Restaurants in Athens
Okay, there are loads of great places to eat in Athens, but when you’ve had enough of the meat, cheese, bread combo give these restaurants a try.
Avocado
So Amazing!!! Loads of delicious vegetarian meals from falafel, to crispy tofu to veggie burgers. This restaurant has a surprisingly large menu. They even have a few gluten-free and vegan options — which let’s be honest… Greece is not super friendly to vegans… not that the Greeks are mean, because they’re definitely not, but because the options for vegan food are seriously lacking. Definitely check out Avocado for your veggie and smoothie fix. It’s one of my favorite vegetarian restaurants in Athens. Location: Nikis 30, Syntagma
Indian Haveli
I might be biased. I love Indian food and it is one of my comfort foods. AND there are usually plenty of vegetarian options on the menu, which I love. Indian Haveli is conveniently located near Syntagma Square (2 minutes from the Acropolis metro) and it’s affordably priced.
O Kostas
This may be the best gyro and souvlaki in Athens. A favorite among locals for its simplicity and full flavor. But you must go early, when they run out they close up shop! Pentelis 5, Syntagma
Nice n Easy
An organic bistro with locally sourced Greek food ie. loads of organic produce, fresh pasta and sustainably sourced meats. Nice n Easy is worth a visit. I would definitely recommend a reservation. This restaurant has a few other locations out on the islands, so if you can’t get in in Athens, check out one of the island locations (if that’s where you’re headed). Location: Omirou 60, Athens
Athens Central Market
If you’re on a budget check out the Athens Central Market. It’s been in operation for over 100 years and offers plenty of veggies, meats, and grocery items.
Seycheles
This may be the best meal I have had in Athens. Seycheles’ menu has lots of small-ish plates and a handful of entree style plates and they’re all delicious. I recommend the octopus, the tomato fritters and the smoked eggplant! Go with a friend so you can try more things! If you want to eat during prime time definitely make a reservation. The restaurant is out of the tourist zone in an up and coming, hipster-ish neighborhood called Metaxourgeio. Address: 49 Kerameikou street
Couleur Locale
Cocktails, wine, and coffee with a rooftop view of the Acropolis and Plaka. Not a bad way to spend an evening. Location: Normanou 3, Monastiraki
Kiki de Grace
A beautiful wine bar near Syntagma Square. They have about 30 different glasses of wine to choose from. Location: Voulis 38
Favorite places for Coffee
Tailor Made Microroastery
Tailor Made Microroastery is located at Agias Irinis 2. Great coffee, awesome outdoor seating that is perfect for people watching and a fun, social scene. Location: Agias Irinis 2 in Monastiraki. Word on the street is that they have closed. Sad face!
Peek a Bloom
Peek a Bloom is another great spot for caffeine, this little cafe is near Syntagma Square and it’s a perfect spot to tuck out of the sun for a cup of coffee. While I haven’t tried their breakfast, I do enjoy their coffee. It’s down the alley at Lekka 14.
Athinaika Galatompoureko Triantafillou
Okay, there are literally hundreds, probably thousands of places to try baklava in Athens, but trust me, when I say that Athinaika Galatompoureko Triantafillou has the best baklava ever! Hike up the hill to Pagrati and get yourself some baklava. It’s worth it. I promise. Location: Eftichidou 2 in Pagrati
Ohh Boy
This is the best cafe to stuff yourself with sweets and get hyped up on sugar and caffeine while cranking out a days work. Did I say they have super fast wifi??? Because they do. Thank you. Thank you! Location: Archelaou 32
Shopping: Where to Buy Gemstones and Crystals in Athens
Alright yogis, you might love gemstones and crystals just as much as I do, so here are a few spots to check out while you’re in Athens.
Michael Hatzmihail near Syntagma Square at Perikleous 56
Stonestories by Albandakis at Perikleous 44
One of my girlfriends bought a gorgeous Byzantine inspired ring from one of the Konstantinos or Kostas stores (I can’t remember the name, but there are a few of them in the Monastiraki and Plaka area).
Shopping: Best Clothing, Shoe, Vintage and Secondhand Shops in Athens
Closet to Closet
Closet to Closet is super cute. They have lightly used high end brands like Laboutin and Manolo Blahnik at a fraction on the cost. And it’s next to the National Gardens… picnic + shopping sounds like a lovely afternoon to me. Location: Eratosthenous 4
Preloved
Preloved is another great secondhand shop between the National Gardens and Monastiraki. Location: Asklipiou 20
Kilo Shop
If you don’t have time to make it over to Closet to Closet and Preloved you can check out the Kilo Shop located right in the heart of the tourist district. The last time I was in Athens one of my friends found an amazing pair of Levis… so jealous! Location: Ermou 120
Olgianna Melissinos Sandals
Get a pair of custom made leather sandals. Olgianna and her husband make fantastic footwear and leather bags!!! All at affordable prices too. Every time I am in Europe I treat myself to a pair of shoes or an article or two of clothing… the quality is always amazing. This year I will be getting my own custom made sandals. Location: Normanou 7
Free Things To Do in Athens
- Watch the changing of the guards at the Parliament building. The changing of the guards happens every hour on the hour. On Sundays there is an even more elaborate changing of the guards. On our first trip to Athens we stumbled upon the changing of the guards. It’s cool. It’s free. And you can stand in the shade while you watch.
- Have a Picnic in the National Garden. The National Garden is massive and beautifully landscaped. Stop by a market on your way and grab a few snacks and maybe a bottle of wine (I have no idea if you can drink wine in Athens’ parks — might be worth looking into).
- Check out Anafiotika. Anafiotika is a super cute mini neighborhood in the Plaka area. The architecture is reminiscent of the Cyclades… narrow lanes, white buildings, flowering bougainvilla, and sunbathing cats are the norm. To get there from the Acropolos metro station, take Vyronos St. pass Lycicrates monument and turn left to Thespidos St until you arrive at Stratonos. Turn right on Stratonos and walk straight ahead. You have arrived! There is also some nearby street art.
- Wander through Athens’ Central Market. The Central Market is massive, impressively clean, and fairly priced. You’ll find meats, cheeses, veggies, and grocery items. Everything you need for a picnic in the park.
- Wander the historic center. Start at Hadrian’s Arch, wander through Plaka, stop and aww at the archeological sites that seem to pop up out of nowhere.
7 Must See Sites in Athens
If you plan on visiting multiple sites you should buy the multi-site ticket. The ticket to the Acropolis only is 20 euros. The multi-site ticket is 30 euros… and I would take a wild guess that you’ll be visiting at least one or two more sites. Don’t bother booking ahead, just go early in the day before the tour buses show up. The multi-site pass is valid at the following sites: Acropolis of Athens, Ancient Agora of Athens, Archaeological Museum of Kerameikos, Archaeological Site of Lykeion, Hadrian’s Library, Kerameikos, Museum of the Ancient Agora, North slope of the Acropolis, Olympieio, Roman Agora of Athens, South Slope of Acropolis.
- The Acropolis
- The Acropolis Museum
- National Archeological Museum
- Varvakeios Central Market
- Ancient Agora
- Hadrian’s Arch
- Temple of Zeus
Travel to and from Athens City Center
Athens by Metro
Transportation to/from the airport via the metro is 10 euros each way and takes about 40 minutes.
Athens by Bus
Transportation to/from the airport via the bus is about 6 euros each way. The X95 drops off and picks up at Syntagma Square. The bus takes 40-60 minutes depending on where you’re headed.
Athens by Taxi
A taxi from the airport to the city is a flat rate of 38 euros during the day and 54 euros between midnight and 5 am. A taxi takes approximately 35 minutes.
Travel to and from Lefkada
There are four buses a day going to Lefkada from Athens. The first departure is at 7 am. The KTEL bus is 36.80 euros one way or 67 euros roundtrip. If you book online you can save 10%. The bus runs from Kifissou in Athens to Lefkada Town on Lefkada.
LEFKADA– filosofon & Tzeveleki, .31 100
President- 26450 26086
Account Office- 26450 22795 Φαξ. 26450 21827
Information/ Ticket Office- 26450 22364
Store/ Parcels- 26450 26085
ATHENS– Leoforos Kifissou 100, 104 42
Information/ Ticket Office – 210 5150108 fax. 210 5151544
Store/ Parcels- 210 5150108
Ticket Office Omonoias – Vilara (near Ag. Konstantinou)Tel. 210 5246803, 210 5233810
Travel to and from Piraeus
The 040 bus will take you to the city center of Athens in 50 minutes, and costs 1.40€. The express buses X80 or X96 take you to the city center in 30 minutes and the tickets cost 4€.
A taxi between Piraeus and Athens city center will take about 25 minutes and will cost approximately 25€ under normal traffic conditions.
Manipura Chakra: Confidence and Personal Power
Manipura = Dwelling place of gems
Mani = jewel or gem
Pura = dwelling place
The third chakra, Manipura Chakra, is known as the power center and it is located at the front of the spine in the region of the solar plexus and navel. It rules our personal power, will, and autonomy, as well as our metabolism. It is responsible for the digestion and assimilation of food and it corresponds to the stomach, upper intestines, liver, gallbladder, kidneys, pancreas, adrenal glands, spleen and mid back.
When Manipura chakra is healthy, this chakra brings us energy, effectiveness, spontaneity, and non-dominating power. We are confident and focused while possessing strength, fortitude, and determination.
The third chakra develops in our teenage years as we begin to develop our own identity. The issues that arise here involve our development of personal power, autonomy, self-esteem, individuality, and the fulfillment of our dreams.
The ego arises in the third chakra along with our desire for authority, respect, identity, recognition and power. The overactive third chakra gives rise to egotism, pride, selfishness and the desire for control.
Manipura Chakra at a Glance:
- Location: Front of the spine at Navel or Solar Plexus
- Element: Fire
- Color: Yellow
- Lotus: Ten Petaled
- Bija Mantra: RAM
- Aspects: Vision, form, ego, willpower, determination, confidence
- Sense: Sight
- Vayu: Saman
- Planet: Sun (solar)
- Kosha: Pranamaya
Manipura Chakra’s Ten Petaled Lotus
The ten petals of Manipura chakra are associated with ten different aspects of Braddha Rudra, otherwise known as Old Shiva. Braddha Rudra is the deity associated with the third chakra. The ten petals represent ten forms of vrittis or mental modifications. These mental modifications include:
- spiritual ignorance
- thirst
- jealousy
- treachery
- shame
- fear
- disgust
- delusion
- foolishness
- sadness.
Manipura Chakra and the Element of Fire
The third chakra’s element is fire. Fire provides both light and heat. Just as the sun is the source of life within our solar system, similarly, manipura chakra is the center of life within our own bodies. The fire of manipura chakra is our source of vitality and transformation. It is also linked with our digestion and assimilation of nutrients, thoughts and information and it is deeply related to hunger, thirst, sleep, lethargy, and ojas (radiance).
The Bija Mantra for Manipura Chakra
The bija mantra or seed sound for Manipura Chakra is RAM. When chanted it guides Kundalini shakti up toward the third chakra and increases the flow of prana (life force) to the solar plexus region.
When chanted repeatedly, the sound RAM creates a vibration at the navel center and may help improve digestion and assimilation of nutrients. Chanting RAM also helps coax Kundalini shakti up out of Muladhara and Svadisthana chakras and up into the sushumna nadi, our central channel. The seed sound RAM helps us cultivate the courage, support and drive to achieve our goals.
Lakini Devi and the Solar Plexus Chakra
Like Braddha Rudra, the goddess Lakini Devi, or Bhadra Kali, is linked to the third chakra. Bhadra Kali is the compassionate, benevolent form of the goddess of destruction, Kali. She is beautiful. She holds a fire pot, representing agni; one hand is holding the abhai mudra, a hand mudra for fearlessness and boons; she holds a thunderbolt that represents the continual flow of energy; and she holds an arrow to represent the upward flow of energy and the energies of accomplishment, freedom, independence, and authority. She encourages us to set goals and concentrate on what we need to do to achieve them.
An Out of Balance Third Chakra
Dysfunction in Manipura chakra manifests as many emotional issues associated with trust, fear, intimidation, self-esteem, self-confidence, self-responsibility, self-respect, care of oneself and others, decision making, fear of rejection, and sensitivity to criticism. Fears related to Manipura are fears of rejection/failure, criticism, and judgment.
To heal the third chakra one must learn to honor oneself, to develop self-respect and healthy self-esteem. In third chakra development, we learn about and understand our relationship with our selves, how we stand on our own two feet, and how we take care of ourselves. In Carolyn Myss’s book Anatomy of the Spirit she states, “How we feel about ourselves, whether we respect ourselves, determines the quality of our life, our capacity to succeed in business, relationships, healing and intuitive skills.” Isn’t this the truth?!?!?
When we’re down on ourselves it affects every aspect of our lives and sometimes it can be hard to pull ourselves out of that rut. When we lack confidence, self-love and self-respect we give our power away to others… those we see as higher than us and sometimes even to our partners. Myss continues, “Given your particular body, environment, and beliefs, will you make choices that enhance your spirit or those that drain your power into the physical illusion around you?… the third chakra will cause you to evaluate your sense of power and self in relation to the external world.” And you will face these challenges again and again until you’re secure in your self-worth.
A Balanced Manipura Chakra
When healthy and balanced the third chakra manifests characteristics of healthy self-esteem, self-respect, ambition, discipline, the ability to take action, and the courage to take risks. When the third chakra is healthy one is generous, acts ethically and with integrity.
Practices to Balance the Third Chakra
Acts of Service (Seva)
Selfless acts and acts of charity help to balance the overactive third chakra. Selfless acts are those that are done without expectation of reward, recognition or anything in return. So often we get stuck ourselves stuck in the mindset of serving ourselves, but when we learn how to selflessly serve others, that is when the real magic happens.
Enhance your inner power
When we choose to work on developing our inner power the influence of the external world loses its grip on us. When we are living in accordance with our dharma, aligned with the intelligence of our higher self, we strengthen not only our inner power, but also our energetic field, we increase our sense of self-worth and we start weeding out the energy vampires and negative people in our lives. Stop giving your energy away for free!
Start Facing Your Fears
Use techniques like fear setting to overcome your fears and start building your confidence. I’m not sure who came up with the idea of fear setting, but it’s a great way to start really moving forward. According to Tim Ferris, fear setting is, “An operating system for thriving in high stress environments. It’s a way to visualize all the bad things that could happen to you, so you because less afraid of taking action.” Work through your fears and you’ll find yourself less fearful, empowered, healthy, and successful.
Courage to take leaps and follow through. Now that the fear setting is done, start making changes.
Get over needing to be comfortable and secure. Yes, I said that. Anytime we try something new, go someplace new there is a bit of discomfort. Embrace it. It’s speaking to you. Notice what is coming up. Notice your judgements and your expectations. Notice how your body is responding to the discomfort. Take a deep breath and do it anyway.
Examine your beliefs.
Get out your journal and answer the following questions: What beliefs do I have about myself? Are they true? What beliefs do I have about my abilities? What am I good at? What brings me joy? How can I do more of that? What small steps can I start today to bring more awareness to my third chakra and its qualities? Do I believe in myself? You have got to have faith in yourself!!! You are strong! You are loved! You are worthy!
Accept responsibility for your actions.
Own your actions. Own the good and the bad. Celebrate your wins. Learn from your mistakes. Apologize when necessary. Keep going.
Use Visualization
Visualize your best life ever, your “happy and complete” life. Envision your next version of you. How does he/she behave? How does she live? What relationships does he/she have? What are they like? What are his/her strengths? What does her day/week/year look like?
Goal setting
Plan it out. I personally swear by The 12 Week Year, but use any goal setting technique that resonates with you. Just make sure to break those goals down into smaller actionable, measurable goals. Small wins will help to build confidence in your ability to achieve your goals.
Do Strengthening Practices.
Do a stronger yoga practice to stoke the inner fire. Lift weights. Do pilates and other core exercises. These practices will help you build confidence in your physical abilities, in addition to helping you feel great in your body.
My favorite Manipura chakra yoga practices include:
- Plank, side plank, forearm plank
- Crow pose and other arm balances
- Inversions
- Boat pose
- Strong standing series with Warrior Poses and Balancing Poses
- Twists to invigorate samana vayu
- Kappalabhati and/or Bhastrika pranayama techniques
- Lunges
Mudras like Pran, Ganesha, Abhaya Hridaya can all help work with the energy of the third chakra. Hand mudras can easily be incorporated into your asana, pranayama and meditation practices. Need ideas? Check out the mudra section of this blog.
Crystals for Manipura Chakra
- Tiger’s Eye (protection, grounding and cleansing)
- Citrine (self-healing, increases energy and drive)
- Sunstone (improves intuition and authenticity, dissipates fear, alleviates stress, increases vitality and encourages independence. It may be helpful to those who have difficulty saying “No”.)
- Amber (boosts confidence and improves mental clarity)
- Yellow and Orange Calcite (creative and sexual energy and increases confidence)
- Yellow Jasper (protection, balance and activation of Manipura chakra)
- Pyrite (a stone for prosperity, it also encourages looking within)
- Lemon Quartz (optimism)
Svadhisthana Chakra: Creation and Sexuality
Svadhisthana Chakra or Sacral Chakra
Sva – “self” or “prana”
Adhistana – “dwelling place” “abode” or “seat”
The Svadhisthana Chakra is the Dwelling Place of the Self. It is our second chakra and it is located at our sacrum. It generates our sense of personal identity and psychological boundaries and governs our sensuality and our ability to connect deeply with others.
When Svadhisthana is open and healthy we feel passionate, worthy, vibrant, playful, and full of life. We feel creative, sensual, desirable, and we are able to express our emotions. We feel comfortable in your own skin and in our sexuality.
The second chakra starts to develop around age seven when the child begins to explore their power of choice, their individuality, and they start to form relationships of their own.
Svadhisthana Chakra is characterized by our need for relationships. Relationships are spiritual messengers… they teach us the lessons we need to thrive. Relationships teach us about our strengths and our weaknesses. They shine the light on our habitual patterns and opportunities for growth. We learn how to interact consciously with others, to nurture the relationships with those that support our growth and to discard the relationships that hold us back.
Svadhisthana Chakra at a Glance:
- Location: Sacrum and reproductive organs
- Element: Water
- Color: Orange/Vermillion
- Lotus: Six Petaled
- Bija Mantra: VAM
- Aspects: Procreation, family, fantasy, creativity, sexuality
- Sense: Taste
- Vayu: Apana
- Planet: Mercury
- Kosha: Pranamaya
Need a chakra primer? Check out these two articles introducing the chakras.
Seven Chakras Every Yogi Must Know
In Anatomy of the Spirit, Carolyn Myss defines the strengths of Svadhisthana as, “The ability and stamina to survive financially and physically on one’s own and to defend and protect oneself; the “fight or flight” instinct; the ability to take risks; the resilience to recover from loss whether of family members, partners, property, occupation, or finances; the power to rebel and reestablish a life and personal and professional decision-making ability and talent.”
Svadhisthana Chakra is characterized by the power of choice, the law of cause and effect. “Every choice we make contributes a subtle current of our energy to our universe, which is responsive to the influence of human consciousness.” Svadhisthana is associated with the unconscious mind and is considered the storehouse of our
“All the attachments by which we maintain control over our external lives, such as authority, other people, or money, are linked through this chakra to our energy field and physical body. The illnesses that originate in this energy center are activated by the fear of losing control.” Caroline Myss
When Svadhisthana Chakra is Imbalanced
An imbalanced sacral chakra can cause low libido, feelings of low vitality, reproductive problems (ovarian cysts, endometriosis, testicular or prostate disease), joint problems, back pain, urinary tract problems, constipation, IBS, muscle spasms, and dehydration.
On an emotional level, you may have trouble connecting with others, you may feel disconnected, your emotions may be unstable, you may express feelings of shame or guilt, you may struggle with vulnerability or experience lack of self-control and/or creativity.
A lot of heavy fears are also associated with our second chakra, from losing control to being dominated by a person, event or circumstance.
When the Second Chakra is overactive we may be attached to pleasure and suffer from addiction, gluttony, greed, obesity, hormone imbalances and/or restlessness.
An underactive Second Chakra often manifests as depression, decreased sex drive, feeling stuck, or a lack of passion and creativity. Its cause? Spending too much time focused on practicalities and not giving ourselves time to experience pleasure in its many forms.
Skip to the last section to find out how to bring your second chakra back into balance.
Svadisthana Chakra and the Water Element
Water is life-giving. Did you know that up to 60% of the adult human body is made of water and about 71% of Earth’s surface is water? As humans, water is present in our blood, mucus, urine, saliva, lymph and other body fluids as well as in our brain, heart, lungs, skin and it’s even in our bones… it’s everywhere.
Water is intimately connected with the moon… think of the tides of the ocean, which are connected to the lunar cycle. I’m sure you’ve also experienced the influence of the waxing and waning of the moon on your own body chemistry and emotions.
According to Harish Johari, the “lunar energy is evoked when the water element (which is dominant for 16 minutes in each nasal breath cycle of one hour) is accompanied by breathing dominated by the left nostril. Left nostril breathing activates Ida Nadi, which is lunar in nature. When the Ida Nadi is activated, it stimulates the right hemisphere of the brain, which is related to emotional behavior. Thus, in this chakra, we see the relationship between water, the moon, emotions, and the psyche.”
To awaken Svadisthana embody fluidity and flow in your movements, your mind and your breath.
The Svadhisthana Yantra and the Six-Petaled Lotus
The Svadhisthana Chakra is symbolized by a six-petaled lotus. As stated in the Mahanirvana Tantra, the six petals of Svadhisthana represent six mental modifications or vrittis:
- Affection (indulgence)
- Suspicion
- Disdain
- Delusion
- Destructiveness
- Pitilessness
The Bija Mantra for the Sacral Chakra
The bija mantra or seed sound for Svadhisthana Chakra is VAM. When chanted it guides Kundalini shakti up to the second chakra and increases the flow of prana (life force) to the second chakra.
The Second Chakra and Our Sense of Taste
When Svadhisthana Chakra is healthy, food is eaten not just for sustenance, it is enjoyed.
Svadhisthana Chakra and Apana Vayu
Svadisthana is associated with Apana Vayu. Apana is the Vayu that expels semen from the male organ and urine from the urethra, it is the energy behind passing a bowel movement and that which pushes the baby from the womb during birth. Think of “down and out” as the flow of Apana Vayu.
Tips and Practices for Svadhisthana Chakra
So now that we know more about the Svadhisthana Chakra, how do we bring it back into balance or keep it in balance?
Tips for an Underactive Second Chakra
If you’re feeling uninspired and you lack passion, make time to experience pleasure or joy. Paint, hike, draw, dance, create, swim in the sea, have sex, self-pleasure.
Try something new. Take a dance class. Learn martial arts. Do yoga. Tap into your artistic side. Prepare food for friends and family.
Tips for an Overactive Svadhisthana Chakra
If you’re feeling unable to control your physical desires or addiction, work on practicing brahmacharya (moderation — in it’s most modern translation). You may also choose to seek the help of a professional.
Much of the healing for the second chakra comes from healing past traumas. Now is the time to do the work and to heal. You can work with a professional, find guides online, or even journal. Journaling is an amazing practice to let go of past traumas and their associated pain, shame and guilt.
Tips and Practices for Anyone Interested in Healing Svadhisthana
Take a warm bath. No distractions. No phone. No kids/partners/pets. Time just for you. Bonus: add a few drops of your favorite essential oil. These oils are all great for the second chakra: Bergamot, Grapefruit, Lemongrass, Geranium, Rose, Ylang-Ylang, Jasmine, Neroli, Clary Sage and Patchouli.
Practice abhyanga or Ayurvedic self-massage. After your warm bath put an old towel down on the bathroom floor and oil yourself up with warming sesame oil. Use long strokes on your long bones and circular motions on your joints. Take your time and enjoy it. Or share the experience with a partner.
Come up with your own second chakra affirmation and write it in your journal, put it on your altar, and on your fridge.
Examples:
- I am a divine being of light.
- I embrace my sexuality and its expression.
- I am alive, connected, and aware.
- I am a vibrant, creative being of light.
Meditate. A simple sacral chakra meditation is to envision an orange wheel of light spinning at your sacrum. As you envision this orange wheel of light repeat your affirmation.
Crystals for Your Second Chakra
Set an intention to heal your second chakra and create a crystal grid to increase creativity, vitality, confidence, and sexuality. Use:
- Citrine (self-healing, increases energy and drive)
- Carnelian (removes blockages that may be causing sexual problems)
- Orange calcite (creative and sexual energy and increases confidence)
- Tangerine quartz (raises your vibration, healing after trauma, boosts self-esteem)
- Milky quartz (let go of
overwhelm ) - Selenite (unblocks stagnant energy and clears negative energy)
If your Second Chakra is overactive you might find it beneficial to create a crystal grid with:
- Blue or green
flourite (emotional balance) - Moonstone (creativity, intuition, harmony)
- M
ilky quartz (let go ofoverwhelm ) - Selenite (unblocks stagnant energy and clears negative energy)
Second Chakra Yoga Sequence
A yoga practice that includes watery, fluid, flowy, primal movements and hip openers will help balance the second chakra.
A lovely yoga practice for Svadisthana Chakra could include:
- Supta
baddha konasana : 3 minutes - Figure Four: (5 breaths each side) (rock legs side to side between sides)
- Come up to Tabletop Pose
- Cat/Cow x3
- Flow from Cow Pose to Child’s Pose 3-5x
- Primal hip circles 3-5x each way
- Downward Facing Dog: 5-10 breaths → pedal the legs and sway the hips side to side
- Wave the spine forward from downward facing dog to plank pose 5x
- Standing forward fold/Ragdoll–> Slow Roll up to Tadasana (Mountain Pose)
- Surya Namaskar A x3
- Downward Facing Dog to Anjaneyasana (Low Lunge) to Ardha Hanumanasana (Half Splits)–> Flow between Low Lunge and Ardha Hanumanasana 5x each side
- Dancing Warrior Sequence: Warrior 2 -> Reverse Warrior -> Side Angle (Flow from Reverse to Side Angle)
- Malasana 5 breaths
- Dancing Warrior Sequence above plus Star Pose to Skandasana on the opposite side (flow from right to left 3x) to Runner’s Lunge facing the front and flow between Runner’s Lunge and a modified Pyramid Pose by bending and straightening the front knee (3-5x), drop back knee and add a quad stretch
- Dancing Warrior Sequence above plus Goddess Pose between Star Pose and Skandasana -> Goddess (eagle arms and rock side to side) -> Wide Leg Forward Fold (5 breaths per pose; R side, then L side)
- Malasana 5-10 breaths or Crow Pose
- Warrior 2 -> Reverse Warrior ->Side Angle -> Triangle Pose -> Half Moon -> Ardha Chandra Chapasana
- Eka Pada Tadasana (standing on one leg with
other knee to chest, to Garudasana (Eagle Pose) to Standing Figure Four (like chair pose but with one ankle crossed over the thigh of the opposite leg), return to Tadasana. - Lizard (90 seconds) -> Add quad stretch
- Pidgeon (wave torso up & down 5x)
- Janu Sirsasana 5-10 breaths each side (wave your spine long on
your inhale and soften on your exhale) - Gomukhasana 10 breaths on each side
- Madukasana (Frog Pose or ½ Frog Pose) 10-20 breaths
- Child’s Pose 5 breaths
- Dynamic Bridge x3 and hold final round for 7-8 breaths
- Simple supine twist: 5 breaths each side
- Savasana: 10 minutes
Do you want to learn more about all the chakras? Check out our free chakra guide. Sign up for the newsletter and I’ll send it over! Option to sign up in the side bar and on the homepage.
XOXO,
Autumn