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Manipura - The Solar Plexus Chakra

8/22/2023

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If you don’t know what chakras are yet, refer back to the post on Muladhara, which includes an introduction to the subtle energy body.

The third chakra is Manipura, which means “jewel in the city” or “lustrous gem.” It is located above the naval, at the solar plexus, between the ribs, and includes the stomach, thoracic region of the back, and digestive tract.

The element associated with manipura is fire, and it’s associated with our drive, power, and sense of self. A balanced manipura offers us a feeling of  empowerment. Like all the chakras, it’s important to find the perfect balance. Too much empowerment might create arrogance or egoistical behavior. Not enough empowerment may result in being afraid to speak up at all. We want that balanced sense of self and confidence. Think of tending a fire. You want to give it enough fuel to keep it burning, but not so much that it rages out of control.

To help balance manipura, consider a walk in the sun or spending time by a fire. Affirmations or mantras such as “I am power” or “I have power” can help convince your mind of your intentions as well.

In our yoga practice, we can focus on twists (like matsyendrasana) and core strengtheners, such as plank (phalahakasana) and upward boat pose (urdvha navasana).

When you experience physical issues such as ulcers, heartburn, IBS, or acid indigestion, consider that it may be more than just your physical body. It could be your energy body sending you a message that you need to find your power or as they said back in the 60’s “find yourself.”
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Standing Squat (Chair Pose)

8/6/2023

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Utkatasana, known most commonly as Chair Pose, is also called Standing Squat, Fierce Seat, and Powerful Pose. It is a strong, confident pose. Try it for grounding just before a balance pose!

Sanskrit:
Utkata = Fierce, Powerful, Intense; Asana = Pose
(OOT-kah-TAH-sah-nah)


Benefits/Purpose:
This pose strengthens the core, thighs, and ankles. It helps develop and improve concentration, balance, and resilience. Teachers will often cue you to sit back into an “imaginary chair.” As you bend your knees into this standing squat position, you will begin to feel the heat quickly, especially in the quadricep muscles.

Precautions:
As always, check with your healthcare provider before beginning any physical practice. If you have heart disease or high blood pressure or if you are struggling to balance, avoid long holds in this pose. If your knees are weak or you have any recent or chronic injuries or pain in the knees, hips, or legs, you may want to avoid the posture.

How to Practice:
  1. Stand in Tadasana with your arms by your sides.
  2. Raise your arms in front of you at shoulder height, palms facing in or down.
  3. Reach out through your fingertips and draw shoulders back and down.
  4. Bend knees to lower your hips and allow your back to arch gently while keeping waist long. If you feel any compression in your low back, curl your tailbone down until the discomfort is gone.
  5. Lower your hips to work your quads and stretch your hamstrings. Lift your hips if you feel discomfort in your knees.
  6. Maintain the arch in your spine.
  7. To release, press down through your feet and rise to standing. Lower your arms to your side.
Modifications/Variations:
  • Keep the hands on the waist.
  • Arms lifted outside the ears or arms overhead with palms together.
  • Hands at the heart in Anjali Mudra (prayer position_
  • Lift heels for balance challenge.
  • Lean buttocks against a wall.
  • Inhale a few inches out of the squat, exhale deeper into the squat.​
  • Block between the thighs to help engage adductors.
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    Dena D. Beratta

    Honored to teach, but always a student.

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