Clearing Balancing Chakr - julienormanyoga.com · Clearing & Balancing Muladhara Chakra Pranayama: BKH Grounding Breath-dirgha breath with earth imagery! Breath is the foundation

Clearing & Balancing Muladhara ChakraPranayama: BKH Grounding Breath-dirgha breath with earth imagery! Breath is the foundation of life. Its an affirmation of life. The body cant ! survive without it and our souls need it to evolve. The ego will always resist it because the breath empowers the True Self. When we need it most, its the hardest to do. Its also the basis of yogic practice and can go with you anytime, ! anywhere. Stay conscious of your breath always, especially when feeling FAT.

! !! Breathe in slow and deep through the nose allowing your

belly, shoulders and jaw to relax and letting your core expand. Imagine the breath like the smoke from your sage traveling in through the nose, clearing fear in the mind and moving it through the body, into the earth. At the center of

! the earth see a giant, glowing red orb of light. This is an unlimited source of unconditional love, acceptance, support

! and protection. Breathe out bringing this sacred, empowering, healing earth energy up through your body. Release into the nourishing essence of Mother Earth.

! ! Start with this the moment you awaken, especially when feeling anxious. ! ! We can help ourselves most for the day here because were moving ! ! across the veil from direct connection to Source back into the illusion of ! ! separation that comes with the earthly existence. Use this practice to ! ! build the courage and energy to WAKE UP. Record your dreams in your ! ! Dream Journal and start your PEACE Page and other !PEACE Practices.

Asana: Grounding Poses! ! Integration Pose-lie on your back with knees bent, feet on the floor hip width apart with the heels lined up directly below the knees. Toes ! ! point straight ahead. The back body from the tip of the tailbone to the back ! ! of the head rests completely on the earth. Arms lie at the sides with palms ! ! facing down. Use dirgha breath as you gently press hands, feet and lower ! ! back into the ground. Surrender to the unconditional love of Mother Earth.

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Grounding Into Your Worth Practice Guide

Copyright 2016 Julie Norman, Real Nutrition, LLC DBA Body Karma Healing www.BodyKarmaHealing.com

! ! Knees to Chest-from Integration Pose draw one leg into your chest ! ! extending the other to melt into the earth. Hug the close leg gently ! ! allowing the hip and low back to release completely. Work with the breath ! ! feeling the belly expand and contract in connection with the close ! ! leg. Hold for 10 breaths or so then switch sides, then do with both legs.

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! ! Table Pose & Cat/Cow-come onto all fours like a table. Put a blanket ! ! under your knees if needed. Spread your hands out like a starfish lining ! ! the wrists up directly below the shoulders. Middle fingers point straight ! ! ahead and thumbs open towards each other. Press down and out through ! ! the hands lifting the back of your head and neck to line up out of the ! ! center of the upper back. Spin the creases of the elbows towards the front ! ! of the mat with a tiny bend in the elbows if they tend to hyperextend. Feel ! ! your back flatten with just a little lift at the tail bone to level the pelvis. Align ! ! the knees under the hip joints, legs are at a 90 degree angle with the tops ! ! of the feet pressing down into the earth. Feel into the strong structure of ! ! your body. Feel into the stability of the earth below you. Maintain the pose ! ! for at least 8-12 breaths at a time.

! ! From here flow the spine through cat/cow by inhaling into an arched ! ! position (cow) then exhaling into a rounded back (cat). Let the tailbone ! ! lead the movement feeling the ripple of the root chakra energy up ! ! through to the crown of the head.

Grounding Into Your Worth Practice Guide

Copyright 2016 Julie Norman, Real Nutrition, LLC DBA Body Karma Healing www.BodyKarmaHealing.com

! ! Downward Dog-from table pose straighten your legs up halfway lifting the ! ! sit bones to the sky and keeping the shoulders lined up over the wrists ! ! with strong arms. Be sure to keep the hands pressing down and out. Be ! ! sure the base of the first finger knuckles stay grounded. Press the heart ! ! back towards the thighs. Lower belly may connect with the top of the ! ! thighs. Let the torso lengthen, the upper back open, the heart expand. ! ! Slowly extend the heals towards the ground. Hang out here for 8-12 ! ! breaths at a time returning to table pose to release.

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! ! Mountain Pose-stand tall with feet hip distance apart, toes pointing ! ! forward. Press the feet down at the ball joint (below the big toe), ! ! below the pinky toe, and at the back of the heels. Press isometrically ! ! outward imagining your arches rising up. Drop the tail bone so it points ! ! straight toward the earth. Open the low belly and lift tall through the heart ! ! melting your shoulders. Arms extend down, palms face forward. Float the ! ! top of the head towards the sky. Practice the BKH Grounding Breath here.

Work the Element: Earth ! In your home include earth elements like stones, plants, wood furniture, etc. Get ! outside frequently to play or simply be still without distraction. Silence your ! phone! Better yet, go without it. Its totally fear based to always have it on you. ! Allow yourself to fully take in the elements through your five senses. Engage ! your hands through painting, pottery, clay work, gardening, etc. Walk barefoot ! feeling your feet on the ground. Practice yoga and meditate outside. Hug trees!

Grounding Into Your Worth Practice Guide

Copyright 2016 Julie Norman, Real Nutrition, LLC DBA Body Karma Healing www.BodyKarmaHealing.com

Nourishment: Fundamental Foods! To be grounded our body has to be appropriately nourished. Its a primal need ! to have enough food and know that you will have enough. Even psychological ! deprivation causes an imbalance in this energy center. Conversely, overeating ! imbalances us too. Find the middle path through mindful, intuitive eating ! (Eating in Alignment) without an agenda for changing weight, shape or image.!! Nourish the root chakra with whole foods, especially those with edible portions that come from underground. Also balancing to chakra one are foods red in color, warm foods, moist foods, liquids, and foods rich in protein. Integrate the following foods into your eating experiences with an intention to receive their support for your sacred soul journey:

Root Vegggies: carrots, parsnips, radishes, potatoes & sweet potatoes Red Foods: pomegranate, beets, red cabbage, strawberries, raspberries

Rich In Protein: eggs, meat, beans, nuts

! ! ! ! BKH Eating Intention Chakra One

I welcome the healing power of the earth into my body to support my soul. ! ! ! ! ! ! ! !Affirmations & Mantra: Bija (seed) Mantra LAM! Affirm that you are supported inside and out in your life through the power of ! vibration using your own voice. All life originates in vibration so coming back to ! this practice can transform our embodied experience. Chant LAM (long A sound) ! in various ways and explore chanting the kundalini yoga mantra for charka one: ! ! ! !

EK ONG KAR SAT NAM SIRI WAHE GURU

The Creator and the Creation are One. This is our True Identity. The ecstasy of the experience of this wisdom is beyond all words and brings indescribable bliss.

!! Use the following affirmation ideas or create your own statements that ! compassionately challenge habitual fears and beliefs:

I am OKI am safe

I belong hereI have all the support I need

I am supported and strengthened by the Earth I release my fears and free my body

I have the right to be here I am grounded and strong

Grounding Into Your Worth Practice Guide

Copyright 2016 Julie Norman, Real Nutrition, LLC DBA Body Karma Healing www.BodyKarmaHealing.com

Write your own unique Empowered Affirmations for freedom from fear and to acknowledge and accept your body as a sacred vessel of the soul.____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Awakenings about chakra one. Journal any insights that have emerged during your exploration and healing practices for chakra one.________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Click HERE for Chakra One Meditation

The spirit is life. The mind is the builder. The physical is the result. ~Edgar Cayce

Grounding Into Your Worth Practice Guide

Copyright 2016 Julie Norman, Real Nutrition, LLC DBA Body Karma Healing www.BodyKarmaHealing.com