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The base partner lies flat on their back while their partner places their hands flat on the floor on either side of the base partners ankles. Alternatively, hold onto your ankles. At the end of the exhale, hold the breath out for as long as you comfortably can. Feel your breath entering through your nostrils and filling your lungs; notice the rise and fall of your rib cage with each breath. Or, if putting your palms together causes you to fall backward, try holding on to the leg of a heavy table with both hands instead. 4. To finish this kundalini yoga pose, bring your knees to the ground and press your glutes back toward your heels while drawing your hands alongside your hips with your palms facing upward. Look down at the floor between your hands while drawing your neck back, creating one straight line from the top of your head to your toes.

The other bent shin remains parallel to the ground with the toes pointed. 1. Lie down on your back with your spine flat against the ground. 1. Lie on your stomach with your toes pointed away from your head. 2. Now extent your hands and catch your toes. 8. Now fully exhale while bringing your hips up a little higher. Keep your right heel attached to the ground while your left leg is flat.2. Modification: If the full chakra yoga position is too much of a strain, keep your knees on the floor and push only your upper body up. As muscles of the upper body are stretched which puts pressure on the abdominal organs like uterus, spleen, pancreas, kidneys, liver, etc, which makes them fit and healthy. The navel point acts like a pranic reservoir, and it reverberates like sunshine radiating through our entire being. The navel point is located between the navel inward toward the base of the spine. While the navel is a physical part of our bodies, the navel point is an etheric ball of energy which holds our consciousness and power as spiritual beings having a human experience. Overall, chair yoga is an excellent way for senior citizens to reap the benefits of traditional yoga without having to get down on the floor.

Restorative yoga is not a fancy way of taking a nap nor is it stretching, which can easily become another way to generate craving, which is definitely not relaxing. Practicing this pose with keen awareness and a strong muscular engagement is a powerful and effective way to create balance. When we cleanse and balance the root chakra with yoga, we boost our health, strengthen our sense of security, and increase our trust in the flow of prosperity. When the flow of prana through the second chakra is blocked, we no longer trust the source of our feelings. When we trust that what we feel is a gift from our highest consciousness, we can surrender and allow the creative force of nature to work through us. Feel your spine rising tall from your pelvis and your weight distributed equally between both feet on the earth below you. Tune in to the steady, Difficult yoga poses nurturing earth below you and the vastness of the sky above as you breathe.

5. Continue lifting up and lowering your pelvis down throughout the chakra yoga pose with a slow, steady, smooth, meditative movement. Allow your breath to flow naturally again, notice the movement of prana through the physical area of the perineum and in the space surrounding your body, especially around the hips and coccyx. The following chakra yoga exercise opens the flow of prana through the third chakra, balancing and sensitizing us to hear the messages we get from the solar plexus area. Yoga movements that open the hips and relax the pelvis encourage the flow of positive energy while releasing negative energy in the tender area of the second chakra. 3. For the first phase of this chakra yoga pose, inhale as you slowly raise your pelvis as high as possible, lifting your spine up off the floor one vertebra at a time, starting with the lowermost vertebrae and gradually moving up the spinal column. Crow Pose is a yogic pose that brings our pranic energy to the base of the spine, the home of the first chakra and a place where we often conceal ourselves. Bakasana is usually the first arm balance that students learn: it is accessible, but builds strength.