THIRD CHAKRA

Signs of Imbalances:

Asana

Ardha Navasana, Paripurna Navasana, Trikonasana, Parivrtta Trikonasana, Virabhadrasana, Utkatasana, Vasisthasana, Dhanurasana, Purvottasana, Setu Bandhasana, Chakrasana, 

Ardha Matsyendrasana, and many more.

Pranayama (Breathing Technique)

Bastrika (Bhastrika Pranayama, means "bellows breath" in Sanskrit, derived from bhastra, which refers to the tool a blacksmith uses to fan and stoke a fire).

Agni Sara ( Agni" means fire, and "Sara" means essence or washing, also alled the "fire wash" or Vahnisara Dhauti).

Kapalabhati (Skull Shining Breath). In traditional Hatha Yoga, it is actually classified as a Shatkarma (a cleansing process) rather than a pure Pranayama. Its main goal is to detoxify the system, but as a byproduct it creates light in the brain, as its forceful upward oriented oxygen stream moves the mini crystals in the pineal gland, which rub against each other and create energy, thus light. Avoid intense Kapalabhati if acid reflux is acute.

Mudra (Gesture, Attitude) Mudra practice redirects prana like light is reflected in a water drop drawing a rainbow and sound waves are reflected from a mountain wall to orchestrate an echo.

The Sanskrit word Mudra is translated as gesture and attitude. Mudra is also translated as seal, short cut, circuit by-pass. The Hatha Yoga Pradipika considers Mudra a yoganga, an indipendent branche of yoga.  Mudras are physical, emotional, devotional and aesthetic gestures and shall be introduced to a student only after some proficiency in asana, pranayama and bandha techniques have been attained and major energy blockages are removed. Mudras provide the vehicles to access and influence the unconscious reflexes, automatic reflexes where we do not require the brain to create an action. (I.e when a doctor taps the tendon below your knee causing the leg to kick out). 

Also do mudras break instinctive habit patterns originated in the brainstem, the part of the brain which connects the skull to the spinal cord. The brain stem controls functions basic to survival such as heart rate, breathing, digestion, sleep.

They are subtle physical movement which alter mood, attitude and perception, enabling withdrawl of the senses (not: sense of withdrawl) concentration and awarness.
Mudra assists the practioner to feel the flow of Prana (vital life force energy) within, establishing a direct connection to our physical- (annamaya kosha), mental- (manomaya kosha) and pranic body (pranamaya kosha) and its balance between the bodies . Nadis (energy channels) and Chakras (energy wheels) diffuse prana at all times. Each mudra establish a different link and has a different effect on the body, mind and prana. Through Mudra practices the dissipation of the vital life force is blocked, thus we do not waste energy into the outer world but redirect energy within the body inducing eventually a higher state of consciousness .

Life force is called by the Indians prana, by the Chinese qi or chi, the Japanese call it ki, mana called by the Hawaiians, pneuma by the ancient greece.

Nada Mudra, the gesture that resonates. Inhale deeply, observing the slight expansion of the abdomen and the straightening of the arms as they move the knees away from the chest to make room for the breath. As you exhale and your hands guide the knees back toward the chest, and perform "RRRaaammm", the bija mantra of the fire element. Repeat the exercise twice.

Vipareeta Karani Mudra (legs at a 60-70°).

Manipura Mudra, place your hands on lower abdomen, inhale slowly, then exhale deeply as you hinge your torso forward, and perform the bija mantra "rrraaaaaaammm".

Kriya Mudra

The Goddess Svaha, ignites the spark that fuels the inner fire, and spreads and substaines the heat throughout the entire body.

Stand upright with your legs spread slightly wider than shoulder-width apart. Keep your feet parallel, with your toes turned slightly inward. Place your hands over your navel—left hand underneath, right hand on top—with your fingertips pointing toward the ground; allow your elbows to rise naturally.  Inhale slowly, then exhale deeply as you bend your knees and hinge your torso forward, resting it upon your elbows and perform the bija mantra "rrraaaaaaammm". Hold the position for as long as it feels comfortable, focusing your attention on the center of your abdomen. As you breathe, visualize yourself being infused with luminous energy; feel your internal warmth merging with the warmth of your hands. Ensure the heat remains steady. If the sensation becomes too intense—particularly for women going through menopause—ease out of the posture. Incase of menopause you can as well just place your hands on lower abdomen, inhale slowly, then exhale deeply as you hinge your torso forward, and perform the bija mantra "RRRaaamm" ( pronounced the plosive 'r', the lighter 'a', and the nasalized 'm'

Chakra Shuddhi (Chakra Shuddhi is focused on purifying the subtle energy centers and balancing the body's elements through breath, visualization, and seed mantras)

Focus on the point behind the navel and visualize with the eyes of your mind the form of Manipura: a central point within a circle, surrounded by ten petals or rays extending outward.

Inhale slowly, focusing on the central point; hold your breath for a second, then exhale ten times towards the petals, evenly distributing your breath to each petal.

Bandha (internal yogic body seal or pressure zone regulator designed to direct, contain, and regulate the flow of Prana, the vital life force energy, within the body)

Uddiyana Banda,

Nauli (an advanced traditional Hatha yoga cleansing technique (shatkarma) that involves isolating and churning of the abdominal muscles to massage internal organs)

Essential Oils

Bergamot, Rosemary, Everlasting (Heliochrysium), Black Pepper, Orange Blossom (Fleur d'Orange), Cardamom, Geranium, Ginger, Petit Grain (Citrus Aurantium), Rose, Sandalwood, Spikenard, Ylang Ylang, Juniper