Lightening up

How do we develop the power to love ourselves as we are, and to change the things that we find no longer serve us? In yoga, often the answer is "navel power." In Lightening Up we'll work directly with this power source — the navel center, third chakra energy. In the womb it was your original source of power through the nourishment you received from your mother. Now the navel center is the seat of your physical well-being, and your ability to hold your intention and make it manifest.

Here you'll recharge your navel batteries, so to speak. This creates an internal heat, called tapas, that is self-empowering. The activated power is drawn upward into the higher chakras with poses that lighten your heart and mind.

Alternate leg lifts

Leg raises aid the proper functioning of the intestines, and create an internal energy that activates the navel area. Coupled with strong, deep breaths, they revitalize the abdominal area and strengthen the back and thighs.

1: Lie on your back with your arms down at your sides, palms facing downward.

2: Inhale and lift your right leg straight up to a 90° angle, then exhale and lower it. Repeat with the left leg. Keep the knee straight but not locked and lift from the hip. Continue raising and lowering alternate legs with deep and powerful breaths for 2-4 minutes.

Tree pose

This balancing pose adjusts the vertebrae of the spine and promotes good posture. It refreshes and uplifts the mind. Beginners may want to practice standing with one shoulder next to a wall for support.

1: Stand tall on a firm surface with your feet close together and your arms at your sides.

2: Place your left foot inside your right thigh. Ideally it will rest close to the top of the inner thigh, but can be placed toward the inside of the knee.

3: Steady yourself in this pose by focusing the eyes straight ahead. Breathe deeply and bring the palms together at the heart center.

4: When you feel ready slowly inhale and stretch the palms up toward the sky, straightening the arms so that they are close to the sides of the head. Keep the spine straight and feel your whole body lift upward. Continue in Tree pose for 1-3 minutes, then come out of the pose slowly and switch sides.

Lift and laugh

The angle of the first part of this exercise moves the activated navel energy into the heart and upper centers of the body. Belly laughing is good for the soul. It also stokes the fires of digestion.

1: Sit with your legs stretched out together in front of you and place your hands slightly behind you so that your body is at a 45° angle to the ground.

2: Point your toes and lean back slightly, keeping the back straight and the chest lifted. Lift your legs to a 60° angle and hold with Breath of Fire. Continue for 1-2 minutes. Then inhale deeply, exhale, and hold the breath out. Apply Root Lock. Then relax the breath, the lock, and the posture.

3: Immediately sit in Easy pose and begin belly laughing. Use your navel and get loud! Enjoy even the ridiculousness of it.

SA TA NA MA Meditation

Sa Ta Na Ma is one of the most well-practiced meditations in the Kundalini tradition. It is a clearing house for unwanted thoughts and feelings, and is especially effective as part of your morning yoga practice or before bed for a restful sleep (see also Music Resources. Sit in Easy pose with a straight spine. Bring your hands to your knees. Your thumbs will sequentially press each finger as you chant the mantra: Sa (Totality), press the thumb and index finger; Ta (Creation), press the thumb and middle finger; Na (Dissolution), press the thumb and ring finger; Ma (Regeneration), press the thumb and little finger. Continue pressing the fingers sequentially and chanting out loud for two minutes. This is the voice of the human. Then continue the finger movements, and begin whispering for two minutes. This is the voice of the beloved. Next chant silently, hearing the mantra internally while still moving the fingers for two minutes. This is the inner voice. Then reverse the process: two minutes of silent repetition, two minutes of whispering, and finally out loud chanting for two minutes. Work up to five minutes for each part of the meditation. As you repeat the mantra, imagine the sound of each syllable entering through the crown center and going out through the sixth center between the eyebrows. This energy flow strengthens the connection between the pituitary and the pineal gland. This activation clears the subconscious mind and allows access to the higher centers of the brain. Pressing the fingertips activates meridian points in the hands that also help energy flow to the brain centers.

Dr. Dharma Singh Khalsa presents an experiment, Meditation as Medicine, in which a PET scan was done on a practitioner of this meditation. Different areas of the brain lit up as the fingers were pressed, demonstrating that the various finger movements have a direct impact upon brain function.

Sa: thumb, index finger

Ta: thumb, middle finger
 
Na: thumb, ring finger

Ma: thumb, little finger