Author: nadjalalvani

Mindful Monday: Ajna Chakra

The Ajna Chakra or the Third Eye chakra is associated with the LIGHT element and the color INDIGO.

Mantra: “I see” or “Aum/Om”

The Ajna is located on the forehead between the eyebrows, just above and between the eye line.

It governs your vision, intuition, illumination, psychic abilities, perception of subtle dimensions and movements of energy, connection to insight, wisdom, inspiration and creativity.

When your Ajna chakra is open and balanced, you clearly see reality without the filters of your ego, expectations, past experiences and other social programming. The gift of your Ajna chakra is the ability to be mindful and live in the present moment. Your third eye chakra is the center of your intuition and wisdom, allowing you to open your mind to deeper understandings and expand your intuition.

When it is blocked, you may feel stuck in the daily grind without being able to look beyond your problems and set a guiding vision for yourself and have a lack of clarity.

When it is overstimulated and without support from the rest of the chakra system, you may indulge in fantasies that appear more real than reality, and experience psychic fantasies and other illusions.

To balance this chakra, try forward folds, shoulder stand and balasana, childs’ pose.

See clearly, my dear yogis!

Mindful Monday: Throat Chakra

The Vishuddha Chakra is associated with the Ether element and the color BLUE .

Mantra: “I Speak” or “Ham”

The Vishuddha is located in your neck and throat.

It governs your feelings of being heard, self-expression, ability to advocate for yourself, emotional honesty, living an authentic life and how you manage conflict and confrontation.

When Vishuddha or throat chakra is in balance, you’ll be great at making yourself understood. You’ll be able to say what you really want to say tactfully and clearly. You’ll know what you need, and be able to state that out loud in a way that gets people to listen.

When it is blocked, throat chakra primarily manifests in an inability to say what you really want to say. You may feel like you’re stuck holding onto secrets, that people don’t want to hear your thoughts, or that you can’t find the right words for your feelings.

When it is overstimulated, you may find yourself speaking rudely, out of turn, or maliciously. Looking down on others, you become highly critical of small details. The slightest, most innocent comment from someone may strike you as intentionally rude. You may even speak negatively about yourself, or others, to the point it borders on verbal abuse. Gossiping, criticizing and judging and non-stop talking are telltale signs of over activity.

To balance this chakra, fish pose, ploughing or shoulder stand. Lion’s breath is also a great way to clear and balance Vishuddha!

Happy Monday, and be expressive, dearest yogis!

Mindful Monday: Anahata Chakra

The Anahata Chakra is associated with the Air element and the color GREEN.

Mantra: “I love” or “Yum”

The Anahata is located at the center of your chest.

It governs your feelings of unconditional love, compassion and joy. It is the bridge between the lower chakras and the upper chakras, joining the physical with the metaphysical.

When your heart chakra is open and balanced, you are flowing with love and compassion, you are quick to forgive, and you easily accept others and yourself.

When it is blocked, you may experience feelings of grief, anger, jealousy, fear of betrayal, and hatred toward yourself and others.

When it is overstimulated, you may say yes to everyone and anything, love indiscriminately, losing your sense of identity and become co-dependent.

To balance this chakra, try camel, standing bow and bridge pose.

Be loving, my dear yogis!

Mindful Monday: Manipura Chakra

The Manipura Chakra is associated with the Fire element and the color YELLOW.

Mantra: “I do or “Ram”

The Manipura is located between your naval and your solar plexus.

It governs your feelings of will, inner power, strength, ego, stamina and self-esteem.

When this chakra is balanced, you feel powerful, strong, confident, capable active and determined.

When it is blocked, you may experience feelings of unworthiness, lack of energy and determination, guilt and fatigue.

When it is overstimulated, you will experience control issues, stubbornness, be overly critical and tend toward perfectionism.

To balance this chakra, try Navasana (boat pose), dhanurasana (upward facing bow) or and standing twists like crescent lunge with prayer twist or revolved Trikonasana (trianglepose).

Be powerful, my dear yogis!

December 2019 Pose of the Month: Malasana or Garland Pose

Hey, yogis!

This is our final POTM not only for 2019, but for the entire decade!

Our December 2019 pose is Malasana or Garland Pose, sometimes simply called a yogi squat.

I love closing the year with such a grounding and stabilizing pose!

Let’s do it!

1. Start in a standing position with feet mat with distance apart and hips externally rotated with heels in and toes turning outward.

2. Draw your hands to heart center as you bend your knees and lower your hips toward the earth.

3. Rock your weight back and forward a few times until you find stability and balance.

4. Drive your feet into the earth, wrap your core around your spinal cord, slurp your belly off your upper thighs and lift out of your waistline.

5. You’ll feel Apana vayu, the downward and outward flow of energy stabilizing as you experience Prana vayu through the upforce of energy lifting through your spine.

6. Placed your palms together at heart center and use your elbows to pry your hips open even wider.

7. Other variations include expanding chest by grounding one hand and reaching in opposition with the other hand.

Enjoy, yogis!



Mindful Monday: Sacral Chakra

The Svadhistana or Sacral Chakra is associated with the Water element and the color ORANGE.

Mantra: “I feel” or “Vam”

The Svadhistana is located between your genitals and just below navel center.

It governs your feelings of creativity, sensuality, pleasure and fun.

When this chakra is balanced, you feel creative, a sense of overall wellness, abundance, joy and synced into the ease and flow of life. You are brimming with passion.

When it is blocked, you may experience emotional instability, fear of change, sexual dysfunction, depression, or addictions.

When it is overstimulated, you can experience a quick temper, rage and are argumentative. You may engage in self- destructive behaviors and feel jealousy, codependency and possessiveness in relationships.

To balance this chakra, try goddess pose, Supta baddha Konasana or reverse warrior.

Be passionate, my dear yogis!

Mindful Monday: Muladhara or Root Chakra

Good morning, and Happy Monday, Mindful Ones!

To review last week’s blog post, a chakra is an energetic center within the auric and physical body of all human beings. Chakras can be thought of as vortexes that serve as a non-physical highway through which cosmic energy travels connecting this energy with the physical body. This cosmic energy is what we know as life force or “Prana.”

Today, we’ll cover the first of the seven main chakras.

The Muladhara or Root Chakra is associated with the Earth element and the color RED.

Mantra: “I am” or “Lam”

The Muladhara is located at the base of your spine, between your perineum and genitals.

It governs your feelings of survival, groundedness, belonging, and stability. Your earliest memories are stored here, including whether or not your basic needs were met.

When this chakra is balanced, you feel strong, confident and able to stand firmly on your own two feet. You are confident that your basic survival needs are met and that you can handle anything life throws your way. You feel secure, stable and full of health and vitality.

When it is blocked, you feel unstable financially and/or emotionally, fearful, anxious, unsure, ungrounded. You may be easily angered or feel yourself shut down totally. You may become needy.

When it is overstimulated, you feel aggressive, cynical, materialistic, and greedy. You may engage in self- destructive behaviors.

To balance this chakra, try Warrior II, Malasana, or Tree pose. Seated poses also help to provide stability and groundedness.

Be courageous, my dear yogis! Until next week …

Mindful Monday: Chakras

Good morning, mindful ones!

Well, we’ve covered the eight-limbed path of Ashtanga Yoga over the past two months!

Let’s continue our deeper study of yoga and familiarize ourselves with the chakras.

Perhaps you’ve heard the chakras mentioned but were never certain exactly what they are…

Well, it is scientifically proven that cosmic energy is in a constant flow around us, within us and through us. But with our unrefined consciousness, we are oblivious to this stream of energy. Therefore we are unable to access it consciously.

Through yogic study, we know that the human body consists of numerous nadis or energy channels that reside in the deeper koshas or sheaths of the body. The main nadis, ida and pingala, run along the spinal column in a curved path and cross one another several times. At the points of intersection they come into contact with the divine energy of the sushumna nadi forming strong energy centers known as chakras.

The sushumna (most gracious) nadi is the body’s great river, running from the base of the spine to the crown of the head, passing through each of the seven chakras in its course. … In subtle body terms, the sushumna nadi is the path to enlightenment.

Chakra is most often described as a spinning wheel or disc. These swirling wheels of energy correspond to massive nerve centers in the body. Each of the seven main chakras contains bundles of nerves and major organs as well as our psychological, emotional, and spiritual states of being. Since everything is moving, it’s essential that our seven main chakras stay open, aligned, and fluid. If there is a blockage, energy flows are restricted.

The drain of a bathtub is often used to illustrate how the chakras work. When the plug is removed from a bathtub full of water, the water is sucked into the drainpipe, and the rotating water forms a vortex. This is how a chakra functions. In the same way as water being sucked into a drainpipe forms a whirlpool, cosmic energy is drawn into the chakras in a circular motion and guided towards the next point of intersection. This cosmic radiation influences and guides our feelings, thoughts and qualities according to our spiritual and karmic susceptibility. It’s important to keep the drain pipe clean and clear, lest the bathtub gets clogged.

Keeping a chakra open is a bit more of a challenge than keeping your bathtub drain clean; but not so difficult when you have awareness. Since mind, body, soul, and spirit are intimately connected, awareness of an imbalance in one area through meditation and mindfulness practices will help bring the others back into balance.

Take for example, a woman who has recently suffered the loss of a loved one. She develops acute bronchitis, which remains in the chest, and then gets chest pains each time she coughs. The whole heart chakra is affected in this case. If she realizes the connection between the loss and the bronchitis, healing will occur much faster if she honors the grieving process and treats that as well.

There are seven main chakras that we will cover throughout the next several weeks.

Have a great week, friends!

Mindful Monday: Samadhi

Good morning and happy Monday! We begin the very last month of this decade! Time keeps marching along, doesn’t it?

Last week we covered the difference between Dharana (concentration) and Dhyana (meditation).

Dharana sets the stage for Samadhi, which means harmony, “to bring together, to merge.”  

These final three limbs are generally studied together: dharana, Dhyana and Samadhi. These final three are at the most sublime and esoteric level of our study of yoga.

In Samadhi, subject and object merge as one. This eighth and final stage of yoga brings on super conscious awareness. One loses a sense of “I” and enters this Samadhi state where the meditator, the process of meditation and the object of meditation becomes one.

Samadhi is actually a series of states and experiences. Yoga Sutras describes various types of samadhis. One has to go through the different types of this Samadhi experience. Finally the practitioner reaches the highest stage of illumination called ‘Dharma Megha Samadhi’, which liberates the practitioner from all limitations of body and mind.

This identity without differences is a liberated soul that enjoys pure awareness. The mind and the intellect have stopped and there is only the experience of truth and unutterable joy. Which is the ultimate aim of our yoga practice.

Dear friends, wishing you a lovely week filled with mindfulness and increased awareness of all things.

Annica! Annica! Annica! Be happy! Be happy! Be happy!

Mindful Monday: Dhyana

Good morning, mindful ones! It’s the week of Thanksgiving, and we have so much to be thankful for!

Let’s move onward in our study of the eight limbs of yoga.

Last week, we covered dharana, our sixth limb of yoga. Dharana sets the stage for dhyana, the perfect contemplation of meditation.

Dhyana is total absorption into the object being focused on. This uninterrupted flow of concentration creates devotion. Dhyana distinctly differs from the one-pointed concentration of dharana in that it is ultimately a state of being keenly aware without focus. In this quiet stillness the brain produces few or no thoughts at all. The strength and stamina it takes to reach this state of stillness is quite impressive. In dhyana we dissolve separateness and experience the deep river of peace.

As you cultivate a consistent meditation practice, you will derive both mental and physical benefits in your life. Modern science and medicine are just now measuring the benefits of this ancient practice to explain how the body physiologically changes and how each of the trillions of body cells are charged with more prana (energy). Increased life force or prana results in joy, peace, and enthusiasm. Below I’ve listed a small percentage of the vast  benefits of mediation.

Physical Benefits

▪ Lowers high blood pressure

▪ Reduces anxiety

▪ Decreases tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems

▪ Increases serotonin production that improves mood and behavior

▪ Improves the immune system

▪ Increases energy level, as you gain an inner source of energy

▪ Can assist with weight loss and other physical goals

▪ Improved athletic performance

▪ Can provide significant relief from asthma and allergies

Mental Benefits of Meditation

Meditation brings the brainwave pattern into a relaxed state that promotes healing. The mind becomes fresh, delicate and beautiful. With regular practice of meditation:

▪ Emotional stability improves

▪ Creativity increases

▪ Happiness increases

▪ Intuition develops

▪ Increase in mental clarity

▪ Sharpens the mind by increasing focus

▪ Slows aging of your mind

▪ Can help with improving relationships

How do you tell the difference between concentration and meditation? If there is awareness of distraction, you are concentrating and not meditating. The calm achieved in meditation spills over into all aspects of your life. Try practicing meditation during a hectic day at work, shopping for groceries, attempting to return/exchange holiday gifts, or even waiting in a busy queue of traffic!

Start small; set your timer for five minutes each day and build from there. Imagine yourself at this time next year after a full year of meditating! You are 100 percent pure potential, my friend! Let’s talk more next year… On behalf of all of us at YBD, wishing you and your family a safe, healthy and prosperous new year filled with love, happiness, success,  yoga and meditation!