Focus

Working from breath, allowing breath to be deep, breath to move the body

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Practice

• Bhujangasana (Cobra) - Intended to broaden the chest area through breath, cobra is a great asana for opening the heart chakra.  Not only does it promote spinal strength, but it also invigorates the circulatory system.

• Garudasana (Eagle) - The arm and leg positions that make up eagle pose not only build strength and balance, but also open the fourth chakra.

• Gomukhasana (Cow Face) - Like cobra, cow face pose strengthens the spine and stretches the arms, shoulders, and hips opening the chest and heart chakra.

• Marjaryasana (Cat) - Cat pose is a great way to release back tension that may be keeping your heart chakra from opening.

• Matsyasana (Fish) - A tremendous pose for improving spinal flexibility and strengthening the back, you might want to use a bolster for this one.  When practised correctly, fish pose expands the chest cavity to allow the Anahata chakra room to fully open.

• Urdhva Mukha Svanasana (Upward-facing Dog) - As it strengthens the spine, upward-facing dog also stretches the lungs and chest to open the fourth chakra.

• Ustrasana (Camel) - This backbend asana strengthens the lower back, thighs, and legs while opening and invigorating the heart chakra.

 

Pranayama

Anuloma krama (inhale-hold, inhale-hold, etc)

Viloma krama (exhale-hold, exhale-hold, etc)

Nadi shodhana (Alternate nostril)

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Bandha

Mula bandha and jalandhara bandha

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Meditation

Air element, spaciousness, love, balance, ease, twelve petals, intersecting triangles

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Seed Sound

yam

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Mudra

Press the pads of middle fingers together.