Table Of ContentAbout the Author
Anodea Judith, PhD, is the founder and director of Sacred
Centers, a teaching organization that promotes sacred
knowledge for the transformation of individuals and cultures
(www.SacredCenters.com). A groundbreaking thinker, writer,
and worldwide spiritual teacher, her passion for the realization
of untapped human potential matches her concern for
humanity’s impending crises—her fervent wish is that we wake
up in time. She holds masters and doctoral degrees in
psychology and human health, with advanced certification in
yoga and lifelong studies of mind-body medicine, mythology,
history, psychology, systems theory, and mystic spirituality.
Anodea is considered the country’s foremost expert on the
chakras and therapeutic issues. She teaches worldwide, with
workshops and trainings offered across the United States,
Canada, Europe, Asia, and Central America.
Llewellyn Publications
Woodbury, Minnesota
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Anodea Judith’s Chakra Yoga © 2015 by Anodea Judith.
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Library of Congress Cataloging-in-Publication Data
Judith, Anodea, 1952-
Anodea Judith’s Chakra yoga / Anodea Judith. -- First edition.
1 online resource.
Includes index.
Description based on print version record and CIP data provided by
publisher; resource not viewed.
ISBN 978-0-7387-4641-8 -- ISBN 978-0-7387-4444-5 1. Hatha yoga. 2.
Chakras. I. Title. II. Title: Chakra yoga.
RA781.7
613.7’046--dc23
2015018818
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Contents
Postures by Chakra
Acknowledgments
Welcome to the Journey
The Yoke of Yoga
Opening the Inner Temple
chakra one: Enter
chakra two: Align
chakra three: Activate
chakra four: Soften
chakra five: Attune
chakra six: Illuminate
chakra seven: Awaken
Integrate
Glossary of Sanskrit Terms
Postures by Chakra
Chakra One
Tadasana: Standing Mountain Pose
Dandasana: Staff Pose
Bharmanasana: Table Pose
Basic Bioenergetic Grounding
Apanasana: Knees to Chest Pose
Opening the Leg Channels
Supta Padangusthasana: Reclining Hand to Big Toe Pose
Setu Bandha Sarvangasana: Bridge Pose
Salabhasana: Locust and Half Locust Pose
Bhujangasana: Cobra Pose
Adho Mukha Svanasana: Downward Facing Dog Pose
Uttanasana: Standing Forward Fold
High Lunge Pose
Adho Mukha Svanasana: Downward Facing Dog Pose
Utkatasana: Awkward Chair Pose
Utkata Konasana: Goddess Squat
Vrksasana: Tree Pose
Utthita Hasta Padangusthasana: Extended Hand to Toe Pose
Virasana & Supta Virasana: Seated & Reclining Hero Pose
Siddhasana: Baby Cradle Pose
Janu Sirsasana: Head to Knee Forward Bend
Paschimottanasana: Seated Forward Bend
Balasana: Child’s Pose
Savasana: Corpse Pose
Chakra Two
Pelvic Pulses
Pelvic Breath
Windshield Wiper Legs
Knee Circles
Supta Baddha Konasana: Reclined Bound Angle
or Butterfly Pose
Ananda Balasana: Happy Baby Pose
Sucirandhrasana: Eye of the Needle Pose
Jathara Parivartanasana: Knee-Down Twist
Open Leg Twists
Baddha Konasana: Bound Angle or Cobbler Pose
Upavistha Konasana: Open-Leg Forward Fold
Agnistambhasana: Fire Log or Double Pigeon Pose
Uttanasana: Standing Forward Fold
Adho Mukha Svanasana: Downward Facing Dog Pose
Anjaneyasana: Deep Lunge
Uttan Pristhasana: Lizard or Humble Warrior Pose
Open-Leg Child’s Pose to Hanging Cobra
Eka Pada Kapotasana: Pigeon Pose
Supta Baddha Konasana: Savasana with Open Legs
Chakra Three
Uddiyana Bandha: Upward Abdominal Lock
Standing Side Stretch
Virabhadrasana: Warrior Poses
Warrior I
Virabhadrasana: Warrior II
Viparita Virabhadrasana: Reverse Warrior Pose
Warrior III
Trikonasana: Triangle Pose
Ardha Chandrasana: Standing Half Moon Pose
Utthita Parsvakonasana: Extended Side Angle Pose
Adho Mukha Svanasana: Downward Facing Dog Pose
Phalakasana: Plank Pose
Paripurna Navasana: Boat Pose
Desk or Table Top Pose
Purvottanasana: Inclined Plane Pose
(literal translation: Intense Stretch of the East)
Vasisthasana: Side Plank
Parighasana 1: Gate Pose
Salabhasana: Locust Pose
Dhanurasana: Bow Pulling Pose
Ardha Matsyendrasana: Half Lord of the Fishes or Seated Twist Pose
Savasana: Corpse Pose
Chakra Four
Nadi Shodhana: Alternate Nostril Breathing
Kundalini Chakra Breathing
Clearing the Nadis
Standing Yoga Mudra
Belt Stretch
Gomukhasana: Cow Face Pose
Marjaryasana: Cat Pose and Bitilasana: Cow Pose
Anahatasana: Extended Puppy Pose
Thread the Needle Twist
Parighasana 2: Half Circle Pose
Matsyasana: Fish Pose
Ustrasana: Camel Pose
Bhujangasana: Cobra Pose
Adho Mukha Vrksasana: Handstand
Urdvha Dhanurasana: Upward Facing Bow or Wheel Pose
Makarasana: Crocodile Pose
Partner Poses
Stand and Connect
Massage Shoulders and Arms
Double Arch
Pyramid
Restorative Savasana: Lying Over a Bolster
Chakra Five
Jalandhara Bandha: Chin Lock
Lateral Shoulder Stretches
Shoulder Shrugs
Neck Stretches
Seated Yoga Mudra
Setu Bandha Sarvangasana: Bridge Pose
Matsyasana: Fish Pose
Parivrtta Parsvakonasana: Revolved Side Angle Pose
Bakasana: Crane Pose
Kakasana: Crow Pose
Sasangasana: Rabbit Pose
Halasana: Plow Pose
Karnapidasana: Ear Pressure Pose
Salamba Sarvangasana: Shoulder Stand
Nakulasana: Mongoose Pose
Savasana: Corpse Pose
Chakra Six
Yogic Eye Exercises
Drawing the Line in Tadasana
Virabhadrasana: Warrior III
Parsvottanasana: Intense Side Stretch Pose
Garudasana: Eagle Pose
Makarasana II: Dolphin Pose
Adho Mukha Vrksasana: Handstand
Pincha Mayurasana: Feathered Peacock Pose
Savasana: Corpse Pose
Chakra Seven
Natarajasana: Dancer Pose
Sirsasana: Headstand
Urdhva Dhanurasana: Upward Facing Bow or Wheel Pose
Savasana: Corpse Pose
Acknowledgments
It is an illusion that yoga is something you do alone on your mat. In truth,
everything that we learn has come down to us through a long line of teachers and
students, from Patanjali’s first lectures over two thousand years ago to the creative
license teachers take today as they refine poses and create new traditions. I have
never subscribed to any one form of yoga, nor any one teacher, but have taken the
attitude that I can learn something from everyone, even a new teacher freshly out
of her teacher training. However, there are a few leading teachers that stand out
and need mention.
I would like to acknowledge Swami Satchidananda and his book Integral Yoga
Hatha for my very first start in yoga back in 1975. Joseph Le Page introduced me
to yoga therapy and gave me my first certification in that discipline. When the
going got tough and my health challenges would have kept me off the mat, John
Friend kept me inspired, practicing, and learning, as did many of the wonderful
teachers in the Anusara lineage, such as Sianna Sherman, Jonas Westring, Todd
Norian, Martin Kirk, and BJ Galvan. Seane Corn and Shiva Rea continue to raise
the bar of what yoga can be and do for the world, for which I am grateful and
continually inspired. Rodney Yee has shown me what exquisite teaching is like.
Matthew Sanford puts to shame anyone who allows themselves to be limited by
disabilities and keeps me transcending my own. Bikram and Sumits yoga have
allowed me to sweat out the years of antibiotics and toxins that have helped my
healing. Kripalu Yoga Center has been a consistent home for my teachings for
nearly two decades, and I have studied with many excellent teachers there.
In the creation of this book, I would like to first acknowledge Bobbi Lance of
Yuzu Studios and Larry Martinez, her assistant, for the professional photography
work and Bobbi’s patience with sorting through thousands of images. I have only
the highest praise for the models, Sarah Jenness and Mark Silva, who held
difficult poses under bright, hot lights, hour after hour, refining and repeating,
showing up in spite of other challenges (like being in the middle of moving!) and
keeping us all laughing and having fun with yoga.
I couldn’t do any of this without my trusty assistants: Shanon Dean, who
manages everything in the Sacred Centers office so that I can spend time writing
and teaching, and Gianna Perada, who helped with some of the fastidious tasks of
formatting and other office details. My partner, Ramone Yaciuk, put up with me
while I turned the living room into a photo studio and buried myself in my office
writing. Thanks to Nini Gridley, who handles the Sacred Centers Certification
Program and keeps me dancing along the rainbow bridge.
I would like to give heartfelt appreciation to Carl Weschcke for publishing my
first book, Wheels of Life, back in 1987. Carl, this book is my “thank you” for
believing in me back when I was a nobody and for helping to put the chakras on
the worldwide map of conscious awakening. Also at Llewellyn, I would like to
thank Angela Wix and Becky Zins for editing and layout, and Bill Krause for
pestering me for another book long enough to get me to write this one. Thanks
also to publicist Kat Sanborn, who gave me such wonderful support in getting this
book out.
I would like to thank all the studios and retreat centers that have sponsored my
teachings, as the workshops allow me to continually refine this work, and last, but
certainly not least, the thousands of students who have studied with me, investing
their time, money, and energy in learning about the chakras, and who have, in
turn, taught me so much.
It takes far more than a village to create a body of work, and I am deeply
grateful for all who have graced my path of the chakras along the way.
Disclaimer
This book contains suggested yoga practices and is not intended to replace
necessary medical attention from a qualified healthcare provider. Consult
your physician before engaging in any new exercise program. Not every
exercise is recommended for every person or condition, and caution should be
used in engaging with any physical practice that is unfamiliar.
If you are new to yoga, the postures within these pages are best learned
from a live class with a qualified instructor. Do not continue anything that
causes pain or aggravates a current condition. No guarantees are made for any
results from this program, and no liability is assumed for any direct or
indirect damages that may result. The information in this book is to be used
carefully and at your own risk.
Welcome to the
Journey
