“Good communication is the bridge between confusion and clarity.”
– Nat Turner
Weekly Focus: Vissudha Chakra (throat chakra)
Vissudha is a Sanskrit word that translates as “pure.” This is the fifth chakra and is our center of purification. Vissudha Chakra is the gateway for speaking your truth, finding your voice, and self-expression.
Vissudha Chakra is associated with the element of space or ether. Space is clear, expansive and open. So when Vissudha is balanced, we take on these qualities of clarity, expansiveness and openness in our communications. We might feel the ability to be our most authentic Self and to speak and act according to that expression.
An aligned Vissudha Chakra filters all that comes in and out, both through the ears as we listen, and through the mouth as we speak. As the center of our communication, it not only allows us to speak up, but it allows us to reflectively and respectfully listen. This aligned space will clarify what we choose to release as word and expression and help us to process thoughtfully what we take in.
How can we work to bring more clearness to our expressions while also remaining open and attentive enough to find clarity in what we observe?
Here is a simple practice to connect with Vissudha Chakra:
- Open your throat space — take 10 – 15 minutes to practices postures that open up and stretch out your neck, throat and jaw. Simple neck stretches or neck rolls work well, in addition to postures such as fish pose, bridge pose or even focused breathing.
- Focus on the chakra “seed sound” or bija — find a quiet space to reflect in silence. You can either repeat aloud or silently to yourself the seed sound of Vissudha – “HAM.” Alternatively, you might search for chants on Spotify or Youtube for “HAM” and allow yourself to simply listen and take in. You can even find sound frequencies at 741 Hz to play as you rest.
- Practice active listening — engage actively with loved ones in communication. Try to set your phone aside, completely out of site to avoid distractions, maintain eye contact, nod your head, and ask open-ended questions. Try to avoid interuppting to share your own experience.
Passive Pose of the Week: Halasana (plough pose)
Halasana stretches the back of the neck accessing Vissudha Chakra from a different approach.
- Begin lying on the floor. Plant your feet on the ground with the knees pointing up, like you are preparing for bridge pose.
- Hover the feet off of the ground. Find a bit of momentum in the hips by rocking and rolling on the spine until you can catch the hips with your hands.
- Once you have caught the hips, ensure the elbows are near the body, and make a shelf for the hips by driving your elbows into the ground and resting your hips on your hands.
- Walk your shoulders underneath of yourself. Straighten your legs to the ceiling.
- Now, walk your hands further up your back, so that the hips begin to line up towards or over the shoulders, for shoulder stand.
- Slowly lower your feet to the ground behind your head, letting your toes touch the floor. Press through the heels and strighten the legs.
- Take 5 – 7 breaths and slowly come out. Use the hands at your low back like breaks to help you guide you to the floor.
Halasana does not work for everyone. For some of us, it doesn’t feel comfortable to bring the toes to the ground, for others, it may feel challenging to breath. If you notice, this pose is very similar to a seated forward fold turned upside down – a wonderful alternative if halasana is too distracting or uncomfortable to practice. Same benefits, very similar shape. Another good alternative is to elevate the ground closer to the feet. Here are two options: 1) you can place a sturdy bolster or cushion behind your head for the feet to land on. This will give less flexion to the back and hips, reducing intensity; 2) take halasana in front of a wall, with your head near to the wall (about a foot away). Rather than bring your feet to the floor, press them into the wall. You can push into the wall with your feet and actually get really good traction in the low back here.
Active Pose of the Week: Viparita Virabhadrasana (reverse warrior)
Viparita Virabhadrasana opens our throat chakra. Also known as “peaceful warrrior,” this pose can be seen as a symbol for the courageous invitation to clear, effective and kind communication.
- Begin in a standing Mountain pose (tadasana).
- Step your left foot back about 3. -4 feet like Warrior 2 Pose.
- Drop your left hand to your back leg, and lean back slightly. Lift up through the chest and ribs.
- Reach your right arm up and alongside you, reaching for the ceiling above.
- If it is comfortable, you might turn your gaze skywards.
- Continue bending into the right knee.
- Hold for 3 – 5 breaths and switch sides.
While there is an elemental of leaning back slightly in Viparita Virabhadrasana, this posture is more about lifting up through the heart and reaching with the front arm, rather than bending dramatically in the sides of the waist. To help find this efect, imagine this torso lifting up out of the hips, and reach your hand to the ceiling, as if you are trying to grab hold of something above you. Keeping this length lean back slightly by allow the center of the chest to rise up. Draw the shoulders back and behind you, similar to fish pose. Can you find a since of length in the spine and a big stretch in the front side of your body?
Join us in class this week to practice your self-reflection and acknowledgment of the Kleshas. See the full schedule HERE.
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