Balancing the Chakras : A Simple Guide

Meditations, Mantras and Movement to Keep Your Chakras In Balance

What sets Yoga apart from other calisthenic routines?

The ancient yogis knew of something beyond the outer shell of movement- something deeper than muscles and bones- yet something just as important to shaping our physical health.

What they looked at and sought to keep healthy through their physical routine was the Chakra System.

So, what’s a… Chakra??

A Chakra (literally Wheel in Sanskrit) is an energy center or wheel of energetic movement in the body. It is part of the body’s subtle anatomy; and though subtle, has major effects on the gross, physical body and mind.

There are 7 major Chakras, which run along and align the spinal column, ranging from the base of the pelvic floor to the crown of the head.

Each of these 7 Chakras has a specific energetic and emotional quality, associated color, sound, and deeper meaning.

Often when we feel out of balance- angry, saddened, over-whelmed, exhausted- it is a sign that our deeper, more subtle self is in need of some serious restoration. Therefore, a great way to target the root of our imbalances is to look at the Chakras, and bring them back into balance first.

Below, you’ll find a simple guide to the Chakras, and how to bring them back into balance:

MULADHARA (ROOT CHAKRA):

Location: At the base of the spinal column, centered in the Pelvic Floor / Energetic Qualities: Stability, Security, Safety, Fear & Fearlessness / When you’re out of balance: You may feel unsafe and fear-laden

Bring back into balance with:

Meditation: Lying on your back, with your hands on your low belly, imagine red light charging through your spine down to the base, igniting new life and energy with each breath.

Mantra: “I fearlessly take on the challenges of life. Trusting my inner-guide, I face the unknown with love.”

Movement: Utkata Konasana (Goddess Pose). This posture requires strength, poise, and confidence. Open your heart wide and feel the power of your lower body. Breathe deeply all the way into the Pelvic Floor.

 

SVADISTHANA (SACRAL CHAKRA):

Location: Just above the pubic bone, below the naval / Energetic Qualities: Creativity, Sexual Energy, Personal Expression / When you’re out of balance: You may feel “stuck” or uninspired

Bring back into balance with:

Meditation: Practice simple seated meditation, follow your breath and soothe your mind into stillness. Creativity is the product of a clear mind. Sometimes just finding some peace and quiet is all you need.

Mantra: “I am available for creativity to flow through me with abundance and ease. I reflect the creation of all life, and recognize the gift of creation within me.”

Movement: Virabhadrasana (Warrior Pose). This posture requires strength and ease, and challenges the muscles of the pelvic floor and abdomen to maintain a long, supple spine. It sparks awareness and stillness. Root firmly, and maintain a soft gaze.

 

MANIPURA (SOLAR PLEXUS CHAKRA):

Location: At the Solar Plexus, between the naval and the breast bone / Energetic Qualities: Personal Power, Will, Decision Making / When you’re out of balance: You may feel uncertain, weary, uneasy about a decision

Bring back into balance with:

Meditation: Practice Kapalabhati Breath (Skull Shining Breath). Breathe in deeply through the nose into the belly, let out quick exhalations through the nose, as the navel “snaps” back toward the spine. Before trying this on your own, ask a teacher for proper instruction and safety guides!

Mantra: Simply state, “I am” with each inhalation. With each exhalation, bring your awareness to your physical presence, stating “here”.

Movement: Plank Pose. Yes, a simple posture to refine your core muscles and define the strength of your abdomen. Gently draw your navel toward the spine, reaching through your crown, broadening across your chest, and pressing out through your heels.

 

ANAHATA (HEART CHAKRA):

Location: At the heart center / Energetic Qualities: Loving-Kindess, Acceptance of Self and Others, Compassion / When you’re out of balance: You may feel unloved or unloving, disconnected, impatient

Bring back into balance with:

Meditation: Simple sitting, with hands on your heart. Breathe into your heart space, filling it up with air and letting it flow out. Practice until you feel your chest and shoulders softened and available to move freely.

Mantra: Loving-Kindness “May my heart be filled with loving kindness, may I be well, may I be peaceful and at ease, may I be happy”

Movement: Ustrasana (Camel Pose). This backbend opens the heart, strengthens the back muscles and invites you to breathe into the chest and ribs. Keep the neck and throat soft, and use the stability and strength of your legs to ground.

 

VISHUDDHA (THROAT CHAKRA):

Location: In the throat / Energetic Qualities: Verbal Expression, Speaking our Highest Truth, Communication / When you’re out of balance: You may feel unable to say what you need to, afraid to share your truth

Bring back into balance with:

Meditation: Recite “AUM” with clarity, taking equal time to pronounce each sound “A-U-M”. Don’t be afraid to make noise! The point is to hear yourself, and to get past the discomfort of opening up.

Mantra: “I speak my truth with confidence and clarity. I listen deeply to myself and to others, and communicate with ease.”

Movement: Matsyasana (Fish Pose). Try this assisted with two blocks, one underneath the scapula, and one supporting the head. Lengthen through your toes, and allow your throat space to open as you relax the face and breathe.

 

AJNA (THIRD EYE CHAKRA): 

Location: Just at the Pineal Gland (Third Eye), set between the brow bones / Energetic Qualities: Insight and Intuition / When you’re out of balance: You may feel lost or untrusting of yourself

Bring back into balance with:

Meditation: With eyes closed, bring your inner awareness to the place between your brow. Keep your inner gaze alive and bright, as practice maintaining focus on this area.

Mantra: “I am connected, at peace, and present.”

Movement: Balasana (Child’s Pose). Allow your head to rest fully, either on the floor, or on a bolster or block. Soften the muscles of the face, and allow the gently pressure of the position bring your awareness to your third eye.

 

SAHASWARA (CROWN CHAKRA):

Location: At the crown of the head, rising up like a “Thousand Petal Lotus Flower” / Energetic Qualities: Trust in your Highest Self, Connection to Self, to all things, and ultimately to the Essence of your True Nature / When you’re out of balance: You may feel lonely, unsupported or irrelevant

Bring back into balance with:

Meditation: Practice inhaling and exhaling bright white light in through your crown. Inhale, white light filters in the body all the way down the spine. Exhale, white light leaves through the crown, shooting back out and creating a field around you.

Mantra: “AUM. I am one with all that is.”

Movement: Sirsasana (Headstand). Please consult a yoga instructor before attempting this posture. Grow through the spine, reach the tail and the toes upward. Use your foundation wisely, planting the forearms/hands firmly into the earth. Breathe deeply into the body, and keep a soft gaze.

 

 

Happy Balancing, Yogis!

With Love + Namaste,

Stacy

 

 

The Power of a Creed!

Just as it’s important to have a vision and mission for your business and life, having one for your family can make a huge impact. I’d like to share two special strategies we use in our family to stay happy and healthy.

Using the KISS (Keep It Simple Stacy) method, the first strategy is our Family Creed (creed is derived from the latin word “credo” which means “I believe”) and the second is a short meditation video.
To write your own Family Creed, begin with the vision or purpose of your family.

The McCarthy Family Vision

The purpose of our family is to love and support each family member in achieving the fulfillment that comes from doing their best to fulfill their life purpose, maintaining high levels of integrity, and working to improve themselves each day.

The McCarthy Family Creed
Today, I give thanks for all that I am and all that I have.
Today, I treat everyone I see with kindness, love and respect.
Today, I do my very best in everything I do.
Today, I do my very best to increase my knowledge, skills, health and attitude.
Today, I create wealth and abundance for myself and all those around me.

Every day as I drove my kids to school, we would recite our creed. It was awkward at first, but it became a habit. My kids are 21 and 18 now and they have recited the creed thousands of times over the years. While I can’t point to any specific miracles that are a result of our creed, I can tell you I have two fantastic kids. Even as teenagers, we enjoy spending time together. They are loving and respectful, they excel in academics and athletics, and they are leaders. Every day we have a choice of where we want to set our intention and our family creed helped nudge the kids in setting the right intention.

Loving Kindness Video

20 Years of Yoga with my daughter Kylie

Mother daughter namaste

 

Graduation Wisdom

For the past twenty-five years I’ve been a teacher helping people live healthier, happier lives physically, mentally & spiritually. I’ve guided CEO’s, athletes, entrepreneurs, Moms and Dads through the power of yoga in creating leaner, stronger & more flexible bodies while connecting to a deeper part of their inner self and discovering lasting peace. Through my own daily practice I’ve learned a lot about what makes for a fulfilling life – a life that honors our authentic self and values our most treasured gifts.

June is a month of graduations and transitions to a new phase of life for many. My daughter is graduating and in only a few months she’ll be off to UCLA to start on a new path. Although she is probably tired of me giving her advice & holding her accountable for her actions, I can’t help share a few more lessons in hopes that it makes a positive difference in this exciting next phase of her life. I hope these lessons speak to you and if there is a student who might benefit from this wisdom, please pass the newsletter on as a graduation gift.

#1. It’s not what you have it’s who you become that matters. What you have & what you do will never be as important as who you become. In yoga we call it Svadhyaya or self-study. Learn to meditate on the self & find the light within. In the Bhagavad Gita one of the oldest & most read scriptures today, it is written, “On this path, effort never goes to waste and there is no failure”. While this particular author was speaking of the path of enlightenment, this quote can be applied to any effort we undertake in the pursuit of being all we can be.

#2. Find Your Treasure. By treasure, I’m not talking about material things or your net worth. Read more

Sticky: What is Yoga?

To the beginning student of yoga in America it usually starts with getting out of pain in the body, creating strength where the body is weak & flexibility where the body is tight.
There is much more to yoga than twisting your body into a pretzel. Yoga also stretches your mind by asking you to challenge your beliefs about yourself, your body & your consciousness. In doing so yoga creates real and lasting change in the lives of its many practitioners. An added side effect the physical postures produce is shedding unwanted pounds, healing old injuries, detoxifying the body and creating muscular balance. But make no mistake yoga is not an exercise. It is a body awareness technique aimed at liberating your consciousness from old, habitual was of thinking, being and acting. The lean, strong, flexible yoga body is merely a seductive by-product of the work of awakening your consciousness.

Yogi’s have pursued their practice with commitment & devotion for centuries. It’s not a fad or the latest fitness craze. Those who commit themselves to this ancient technique purposefully, intentionally & with passionate devotion know that yoga’s secret & it’s real power doesn’t lie in the youthful vitality & a body free from fear, but in it’s ability to connect to the deepest part of ourselves and create lasting peace.