Asana: Cobra Pose
Lie on the ground, hands under the shoulders, palms flat on ground. Push up, lifting the heart and letting the head follow, keeping the pelvis on the ground. If this is too much of a stretch, try Sphinx pose, keeping your elbows on the ground as you arch your head back.
6) Sixth Chakra, the Third Eye (Ajna): Intuition, Wisdom
Asana: Guru Pranam
Sit on the heels. Bring the torso over the thighs and place the forehead on the ground. Extend the hands in front of you on the ground in prayer.
7) Seventh Chakra, the Crown Chakra (Sahasrara): Transcendence, The Seat of the Soul
Asana: Sat Kriya
Sit on the heels. Stretch the arms over the head with elbows straight, hugging the ears. Interlace all fingers except the index finger, which you extend. Men cross the right thumb over the left; women cross the left thumb over the right. Chant “Sat nam” at a constant rhythm. As you chant “Sat” pull in the navel; as you chant “nam” release the navel. Draw the energy up the spine. Eyes closed. (3-31 minutes)
No chakra stands alone; the chakra system is holistic and interrelated. You cannot work on one chakra with Kundalini Yoga without addressing the needs of the rest. The Lower Triangle (the first, second and third chakras) deals with elimination, while the Upper Triangle (fifth, sixth, and seventh chakras) focuses on accumulation. They meet at the fourth chakra, the heart chakra, an essential point of balance between these forces.