Helping our Hearts
I am continuing my blog journey through the Chakras. (You can find links to my other blogs about the Root Chakra, Sacral Chakra, and Solar Plexus Chakra.) This week is all about the Heart. The Chakras inside our bodies are seven energy points that line up with our spinal cord and connect to some of our major nerve centres. The Root Chakra resides at our coccyx (tailbone) and is the first Chakra. The second Chakra is the Sacral Chakra (Swadhithana in Sanskrit) and is located just below our navel. The third Chakra is the Solar Plexus Chakra (Manipura Chakra in Sanskrit). It lives below our sternum, close to our diaphragm.
Our Heart Chakra (Anahata in Sanskrit) sits in the middle of our chest, just above our heart. Its primal statement is, 'I love.' The Heart Chakra governs our more complex emotions and emotional development, including love, of course. Self-love and acceptance are of utmost importance. When our Heart Chakra is humming happily, peace, connection, and compassion come easily.
However, even our robust Anahata Chakra can feel a little battered sometimes. If energy gets blocked or our Heart Chakra is overused and depleted, we can experience low self-worth and feel that you are undeserving of love. You may feel disconnected from others, and equally either needy or withdrawn in your relationships. You might feel grief, resentment, or hold a grudge.
Here are some ideas for how to heal your Anahata Chakra:
Self-care. Show yourself some love by doing what you love. If you are in a negative head-space, you may feel like this is too indulgent. It is okay to spoil yourself sometimes.
Self-reflection. Try to figure out what lead you to stop loving yourself and/or others.
Hang out with your favourite people that love you and make you feel awesome.
Writing a gratitude journal with an emphasis on reminding yourself of your excellent qualities and skills.
Air dominates our Heart Chakra. Let some air in by opening a windows in your home and car, riding a bicycle, and listening to your favourite music.
Meditate.
Yoga Moves:
Setubandha Sarvangasana (Bridge Pose) - Start by laying on your back. Bend your knees and place the soles of your feet on the mat. Your feet are parallel and positioned close enough to your sit bones that you can graze your heels with your fingertips. Lay your arms alongside your body. Press your shoulder blades into the mat. Press your feet into the floor. Lightly engage your glutes, hamstrings, and core and lift your hips towards the sky. Keep your neck elongated with your chin slightly tucked towards the chest. Ensure that your knees are erect and do not collapse towards each other or outward toward the floor. Hold for three to five breaths. Inhale, exhale, then slowly release hips gently sink vertebrae into the mat. If this feels too intense, you can place a block underneath your bottom to support you.
Urdhva Mukha Svanasana (Upward Dog Pose) - Start by lying on your stomach. Place your palms on the floor close under your shoulders, bending the elbows and keep the forehead on the floor. With a deep inhalation, raise the upper body from the mat and stretch the arms out by pushing the palms and the thighs on the floor. Exhale as you pull your chest forward and increase the bend slightly in your upper back and neck. Make sure your shoulders are straight, and so are the elbows. Feel the stretch at the arms and the shoulders. As you exhale, take the stretch deeper upwards and backwards. Press your feet into the floor and lift your thighs from the mat. Hold this pose for about four breaths. Release from the pose by lowering your torso back to the floor. Be aware of your upper back and shoulders. If the bend is too extreme, lessen the curve in your back and neck and bend your arms slightly to support your back. If it is too difficult to lift your thighs, they can remain on the floor.
Dhanurasana (Bow Pose) - Begin by laying in your stomach. Bend your right knee and stretch your right arm back to hold the right ankle with the right hand. Take two breaths. You can stay here in half bow pose for a few breaths, then release and switch to the left side, or you may choose to continue into the full expression of bow pose. After taking hold of the left foot with the left hand, exhale completely and pull the legs up by raising the knees above the floor, and simultaneously lift the chest off the floor. The arms and hands act like a bowstring. Extend and elongate your head and neck, and gently look towards the ceiling. Try not to rest your ribs or the pelvis bones on the floor. Aim for your abdomen to bear the weight of your body. Ensure that both knees are hip-width apart and pointing towards the wall behind you and not splaying out to the sides. After the full stretch of the arms is achieved, lift the thighs, knees and ankles towards the ceiling. Hold this posture for a minimum of ten breaths (or five breaths for each side if you are doing each leg separately). Exhale, and release the pose by bringing your legs down and relax your arms. If you cannot hold both legs at the same time, stretch each side separately. If you cannot comfortably reach your ankle, you can wrap a strap around your ankle to help you lift your legs.
Gomukhasana (Cow Face Pose) - Start in a seated position with both legs straight out in front of you. Fold your left leg, lower your knee to the floor and place the left ankle below your right thigh with toes pointing to the side. (As though you are about to cross your legs.) Bring your right leg over the left thigh and place the right ankle on the floor close to your left outer thigh with your toes pointing outwards. Stay with knees folded in this position for two or three breaths to allow your legs to settle into this posture. Reach out with both arms like wings parallel over the floor. Lift your LEFT arm; bend it so that your left hand is resting between your shoulder blades. Extend your RIGHT arm forward and turn your hand so that your thumb is pointing down. Pull your RIGHT arm behind your back and reach your right hand upwards to grasp your left hand resting between your shoulder blades. Keep your spine extended and sit tall. If this feels comfortable, you can fold forward with a straight spine to increase the stretch in your hips and shoulders. Stay in this position for three to five breaths. To release this pose, lift your torso upright and free your hands. Extend them out to the sides before lowering. Use your hands to help your legs gently lift and straighten out in front of you. Take a moment before repeating on the other side. If your legs do not comfortably fold over each other, you can try sitting on a block (or blocks) to raise your hips. If this is still uncomfortable, you can keep your bottom leg extended straight in front of you and fold the top leg over your extended leg. If your hands cannot clasp on your back, use a strap for your hands to grab instead.
Savasana (Corpse Pose) - Lie comfortably on your back. Close your eyes. Bring your legs wide and allow your feet to flop open. Bring your arms by your sides and away from your body. Turn your palms toward the sky. Tuck your shoulder blades underneath you. Tuck your chin slightly into your chest. Make any small movements you need so that you are very comfortable and then become still. Take relaxed, natural breaths through your nose. Remind yourself as you are breathing, 'I love myself unconditionally. I love myself and allow others to love me. I feel connected to others.'
Feeling connected when we are intentionally isolating, or social distancing can be a little tricky. Try to be patient and compassionate with yourself. Reach out through technology to your loved ones, or meet in lovely green outdoor spaces if it is safe for you and them. Pay attention to your emotions and feed them accordingly, so you remain balanced in your Anahata Chakra. I hope that you deepen your connection to yourself, and your wise and beautiful Heart. <3