The approach to a posture greatly influences
the effect of the posture on the chakra system. So, what I offer here are some examples of the sort of approaches to dandasana to try for having an effect
on a particular chakra. I have also attempted to distinguish between practices and approaches that will tend to stimulate (make more active) the chakra and
those that will tend to stabilize (strengthen) the chakra. Inevitably, there is significant overlap in this and you may well find that, for you personally, something
that I suggest as stimulating is more stabilizing and vice versa. In any case what is offered here is very much a personal view (rather than a consensual view
of experienced experts), so my strong recommendation is that you play and experiment with these ideas both to find what works for you and to help you form
your on views (as opposed to absorbing and trusting these ideas as they are.)
Stimulate |
Stabilize |
Sitting with a sense of the pelvic girdle or tail-bone sinking down into the floor.
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With back supported by wall with a sense of the back relaxing against the wall.
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Active feet (e.g. toes spread wide) and legs (e.g sinking heels downwards, pressing feet forwards, drawing kneecaps up …)
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Letting awareness rest on the body’s contact with the floor (earth) e.g. heels and buttocks.
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Holding the spine still with a sense of it being a staff or rod-like nature.
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Having a sense of weight of head / trunk being supported by the spine which itself is supported by the earth.
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Using mula bandha or pelvic floor muscles.
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Using “base support” practices (e.g. “core strength” idea in Pilates).
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Stimulate |
Stabilize |
Feeling and enjoying lengthening back of legs and back of trunk.
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Imagine “weight moving” down the spine to the foundations of the trunk (pelvic girdle) or a lift travelling up the spine.
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Incorporating sinuous spinal movements e.g. cat-breathing with trunk lightly leaned forwards and hands resting on thighs.
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Awareness resting in pelvic girdle or sacrum or lower abdomen.
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Having a sense of luxuriating in & enjoying the movements and sensations of the pose.
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Accepting the experiences and sensations of practice.
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Use of “base support” practices (e.g. “core strength” idea in Pilates”).
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Use of Mula bandha & / or pelvic floor exercises.
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Stimulate |
Stabilize |
Maintaining tone (contraction) of abdominal muscles while entering into and holding pose.
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Linking leg or arm movement with the breath.
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Active abdominal breathing (i.e. actively squeezing the abdomen in towards spine while exhaling) while in pose.
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Observing the breath and its effects / movement without deliberately controlling the breath.
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Awareness resting in abdomen and feelings of movement or pressure changes in abdomen.
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Awareness resting in mid-back and the general shape of the spine as a whole.
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Incorporating “classical” uddiyana bandha (e.g. abdomen drawn inwards with breath held out).
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Using ashtanga-style uddiyana bandha (e.g. with chest expanded so abdomen drawn inwards but breath still flowing in and out).
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Stimulate |
Stabilize |
Consciously working on encouraging chest to expand and lift (e.g. rolling arms outwards to encourage chest to lift).
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Incorporating twists and side-bends.
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Awareness resting in centre of chest.
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Awareness resting in shoulders (perhaps especially back of shoulder girdle) and arms.
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Use of open arm positions e.g. arms wide at shoulder level or lifted over head.
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Use of closed arm positions e.g. arms wrapped round shoulders or hands in prayer position.
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Use of expansive, large and/or expressive movements of arms and hands.
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Using arm movement either while entering pose &/or hold holding pose.
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Awareness of emotional feelings (relating to practice).
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Awareness of the effects and benefits (or practice).
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Stimulate |
Stabilize |
Awareness resting in throat area.
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Awareness resting on (length of) back of neck.
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Taking attentive care over alignment (e.g. position of feet & neck / head position) and other aspects of improving / refining posture.
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Observing (or being attentive to) the effects of small (or not so small) changes in posture e.g. the effect of having active feet on shape of spine and pressing hands downwards to help chest open.
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Use of Ujjayi &/or listening to sound of breath.
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Synchronizing arm movement with breath while in pose.
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Incorporating / linking with sound work & / or mantra or saying words.
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Incorporating / linking with affirmations.
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Awareness resting in “space” in throat.
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Awareness of connections / contact of hands on some part of the body.
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Incorporating neck movements e.g. turning head or tilting head to one side then the other.
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Sense of connectivity btween different parts of body e.g. neck connecting head and trunk, spine connecting skull and pelvic girdle and arms connecting hands to heart.
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Stimulate |
Stabilize |
Analysing some aspect of the posture (e.g. effects, muscle use …).
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While practising, observing the experience of practising the posture.
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Imagining or visualizing practising the posture or some aspect of the posture.
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Practising “meditatively”.
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Using “imagery” to aid practising posture – especially a visual imagery.
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Practising with one’s awareness resting on a simple focus e.g. rhythm of breath, “third eye”, heels …..
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Letting awareness rest on “third eye” area – just above mid-point between eye-brows.
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Letting awareness rest on the spine.
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