Adho Mukha Svanasana

{Downward facing Dog pose}

Name: – Adho Mukha Svanasana.

Sanskrit: – ??????????????|

Other Names: – Downward dog, downward facing dog pose.

Position type: – forward bend.

Preparatory Poses: – Uttanasana, Phalakasana.

Follow -up poses: – Sirsasana, Uttanasana.

-Steps And Benefits

Adho Mukha Svanasana is made from the Sanskrit words; in which meaning of Adho is ‘down’ Mukha means ‘face’ Svana means ‘dog’ and the meaning of asana is seat or posture. This posture is very similar to the position of dog facing downward so this asana named as Adho Mukha Svanasana.

The pose of this Asana is inverted and performed in the long way on a mat in which your hands and feet pushing against the floor. During this process hips are brought up in the air. The body in the long run frames a pyramidal triangular shape. This posture is like the position a pooch takes while extending in the wake of having a rest. The “Descending Facing Dog “or downward facing dog can be practiced as a preliminary stance for the standing postures, or to warm-up the muscles before a session of yoga.

Steps of Adho Mukha Svanasana

• To begin this stance or pose, you ought to begin off on your knees and hands. Keep your knees straightforwardly beneath the hips and your hands a little before your shoulders.
• Give your palms a chance to be spread out and your forefingers somewhat turned out or parallel.
• Exhale and lift your knees away from the floor far.
• At first, you can keep your knees somewhat bowed and your heels lifted up from the floor.
• At that point, stretch your tailbone far from your pelvis and press it delicately to the pubis.
• Now raise your sitting bones against this resistance toward the roof and draw your legs into the crotch.
• During exhalation let the highest point of your thighs be pushed back and your heel extended against the ground.
• Try to keep your knees straight however not bolted.
• Keep your thighs firm and roll the highest point of your thighs inwards. The front of the pelvis ought to be kept tight.
• Brace your arms and press your index finger effectively into the floor.
• From regions of the forefinger bases try to lift yourself.
• This ought to be done from your wrists to the shoulder tops.
• Keep your shoulder bones firm. At that point broaden them and convey them to the tailbone.
• Your head ought to be between your arms. Abstain from giving it a chance to drop.
• Adho Mukha Svanasana is a piece of the conventional surya Namaskar arrangement. It is likewise an exceptionally successful stance just independent from anyone else. You can stay in this stance for a couple of minutes.
• For leaving this stance, you ought to twist your knees to the ground, breathe out and stop in Balasana (Child Pose) and rest for a minute then continue this pose for 5 to 6 times.

 Tip for beginners

Have a go at twisting your knees, coming up onto the chunks of your feet, conveying the tummy to lay on the thighs and the sit bones up high. At that point sink your heels, fixing the legs keeping the high upward pivot of the sit bones. Additionally take a stab at bowing the arms marginally out to the side, drawing the mid-section towards the thighs.

Benefits of Adho Mukha Svanasana

• It stretches and gives strength to your whole body.
• Helps in relieving back pain.
• It rejuvenates your body.
• Useful in headache, fatigue and insomnia.
• Tones the body muscles.
• Gives strength to your legs, feet, shoulders and arms.
• Reduce anxiety and depression.
• By this pose your body gets a 360 degree stretch.

NOTE

Don’t perform this posture in case of carpal tunnel syndrome; if you are suffering from diarrhea avoid this pose. During the latter stages of pregnancy don’t do this Asana. In case of high blood pressure or headache you can use block for supporting your head. In case of chronic or recent injury to the arms, hips, shoulders and back avoid this. Before doing any yogic activities consult an expert and your doctor also.

Adho Mukha Vrksasana

 {Handstand Yoga Pose}

Steps and Benefites

Adho Mukha Vrksasana word is taken from Sanskrit, in which Adho stands for Downward, the meaning of Mukha is facing, Vrksa represents the Tree and Asana means seat, Pose. Handstand Yoga Pose is also named as titled tree pose. In this, your hands support your whole body weight. This is not an easy Asana for learners, but they can master it by daily practice. Adho Mukha Vrksasana mainly focuses on brain, shoulders, pituitary, legs, arms, wrists, spine and the lungs. When you perform Handstand Yoga Pose, your body resembles a solidly rooted tree, and your body faces downwards as you attempt this pose, so that’s why this Asana is named as so.

Level of Asana: – Advanced.

Asana Style: – Hatha Yoga

Preparatory Poses

Pincha Mayurasana, Adho Mukha Svanasana, plank pose, Bakasana, Virasana, Tadasana, Supta Virasana, Uttanasana

Follow-Up Poses

Pincha Mayurasana, Sirsasana

Steps of Adho Mukha Vrksasana (Handstand Yoga Pose)

• First get into the Adho Mukha Svanasana, you can also take wall support; note that your hands are six inches away from the wall.
• Now, slowly walk in the direction of your hands and place your shoulders right over your wrists.
• After that, bend your knee (any of one leg), and raise your alternate leg off the floor, try to keep your leg straight when you are comfortable.
• Next, slowly raise your alternate leg.
• Remain in the position until you are comfortable.
• During this, keep in your mind that, you have to place your head in between your upper arms.
• Then, gently try to take your feet off the wall along with maintaining the balance.
• Keep looking on a specific point at the ground or floor.
• Remain in the position for 1 to 3 minutes, at this time take a deep and slow breath.
• For releasing pose, put down one leg at a time and come to your earlier stage and relax. There is no repetition for this Pose, but you can increase the holding time as per your capabilities.

Handstand Yoga Pose is also coming under intense pose, so beginner’s not to attempt this. For this, you have to clear the basic level first. For this pose, you can practice headstand pose for balance this pose will helps you. And perform all the Yoga Asana under the eyes of an expert teacher.

Benefits of Adho Mukha Vrksasana (Handstand Yoga Pose)

• Your belly gets a good stretch.
• Adho Mukha Vrksasana improves your sense of balance.
• Beneficial in stress, anxiety and calms your mind.
• Handstand Yoga Pose is an awesome pose for making your shoulders, wrists, and arms strong.
• It increases your stability and stamina.

NOTE

In the condition of back injuries, headache, shoulder injuries, High blood pressure, Menstruation, neck injuries, heart problems do not perform Handstand Yoga Pose. Please attempt the Yoga Asana in a right way.

Agnistambhasana

{Burning log Pose}-

Steps And Benefits

Agnistambhasana is a Sanskrit word which is made up of the combination of three words Agni+ Stambha+ Asana. In which Agni is refer to as Fire, Stambha means Statue and the meaning of Asana is seat, pose or posture. This Asana is also known as Burning log pose, Double pigeon pose and Fire log pose. This pose comes under the level of intermediate and it’s a hip opening asana. From a basic folded legs position, the shins are stacked on top of each other by putting the left lower leg on top of the right knee, then sliding the right foot forward until it is underneath the left knee. With a level back, the abdominal area folds forward to extend the stretch.

Steps of Agnistambhasana (Burning log pose)

• Sit on the yoga mat with knees bent, and keep your feet on the ground.

• Slowly lift up your shoulders and strongly roll the heads of your upper arm bones back. Now press the bottom tips of shoulder blades into your backward direction.

• Put your left foot under your right leg to the outward direction of your hip; keep your outer leg on the floor. Drift (stack) your right leg on your left leg. Make sure that your right ankle is outside the left ankle.

• If your hips are more flexible then, you can also slide your left shin in forward direction under the right. Keep your left heel beside your right hip.(In case of tight hips then and you feel uncomfortable then sit in Sukhasana )

• Press your heels and expand your toes.

• Keep your front trunk long, breathe out and fold forward from your crotches (groins). Make sure not to round forward from your gut (belly).

• Keep some space between your navel and pubis long. Keep your hands on the floor before your calf.

• While breathing, note that how your trunk or torso lift up slightly; when it does, try to lengthen from your pubis to your sternum after that on next breathe out , fold it deeper.

• Remain in this pose for 1 or 3 minutes. Breathe in and release the pose, sit comfortably in Sukhasana (Easy pose). Repeat the process with the left leg on top.

Benefit of Agnistambhasana

• It is very effective in opening up the hips and groins.
• It additionally fortifies the stomach organs and increases flexibility.
• Relieves anxiety, tension and stress.
• Good exercise for hips and groin flexibility.

Preparatory poses: – Supta Baddha Konasana, Baddha Konasana.

Follow-up poses: – Bharadvajasana, Paschimottanasana

Level of Asana: – Intermediate

Note:

In case of Knee injuries, ankle injuries avoid this asana. If your hips or groin then sit in Sukhasana and gently try this.

Ananda Balasana

{Happy Baby Pose}-

Name: – Ananda Balasana

Meaning: – Happy baby pose

Steps And Benefits

The meaning of “Ananda” is happy, blissful, joy e.t.c. and “Bala” means child. Ananda balasana is also known as happy child pose or the dead bug pose, because while attempting this pose your body looks like both nearly. But happy child pose sounds to be more positive, and it is all the more broadly known as the cheerful infant posture. It is known for its intrinsic capacity to quiet the brain and relax the body.

Steps of Ananda Balasana

• Lie down flat on your back.
• Breathe in and raise your both legs up and bring your both knees closer to your chest.
• Grab your feet thumb. Ensure your arms are pulled through the inner parts of your knees as you hold your toes. Delicately open up your hips and broaden your legs to develop the stretch.
• Push your chin into your mid-section (chest) and keep your head touched to the floor.
• Now try to touch your tailbone and the sacrum down to the floor at same time press your heels up and pulling back with your arms.
• Keep your back of the neck and the shoulders down to the floor. Your whole region of the back and the spine ought to be pressed flat on the ground.
• Breathe ordinarily and hold the stance for around 30 seconds or for one minute, it’s depending on your capability.
  • Breathe out and discharge your arms and legs; rest on the floor for a few moments after that repeat this for 2 to 3 times.

Benefits of Ananda Balasana: – (Happy child pose)

• It stretches the inner part of the groin, spine, hamstrings and inner thighs.
• It opens up the shoulders and the chest.
• Gives strengths to biceps and arms.
• It releasing all the stress trapped in back.
• It relaxes the sacrum.
• Beneficial for digestive system, coz it gently massage the internal organs of digestive system.

Preparatory Pose

• Balasana (Simple form of child pose)
• Virasana

Follow-Up Pose

• Adho Mukha Svanasana (Downward facing dog pose)

The Scientific Aspects of Ananda Balasana

The Ananda Balasana utilizes diverse standards of Pranayama and asana to stimulate, stir, and control the energies we have inside ourselves that, if effectively channelized, can have positive advantages.

It additionally elevates the brain, conveying it to a level of higher mindfulness and awareness. It readies the body to go into a reflective state.

Pretty much as the infants play with their feet as they lie on their back and ooze most extreme satisfaction, this stance plans to recover that expression. In each of us, regardless of our age, there exists a “heavenly youngster” that is prepared to be conceived as a motivation – be it inventive vitality or another, distinctive experience. Rehearsing this stance frequently will open up your brain to happiness and purity and make you mindful of the clamoring divine youngster inside you.

NOTE

Avoid this Pose in case of neck injury, knee injuries; you can use a folded blanket for supporting your head. Keep your spines completely erect during the pose. During periods and pregnant women strictly avoid this Pose.

Do all the yogic activities in under the supervision of an expert person.

You must ensure your spine is absolutely straight while practicing this asana to avoid any kind of injury. Pregnant women and women who are menstruating must avoid practicing this asana. People suffering from high blood pressure and knee injuries should also avoid this asana.

Anjaneyasana

{Low Lunge Pose}

-Steps and Benefits

Anjaneya is the Sanskrit word which means “Son of Anjani” and Anjayneya is another name for Hindi God Hanuman in Hindu Mythology. Hanuman is Ram’s aide in Ramayana. God Hanuman helped lord Rama to get back Mata Sita from Ravana’s place called Lanka. Low Lunge Pose gets its name from the shape of body forms during asana. Anjaneyasana could be a complete package – it tones the body and calms the mind. You’re guaranteed to feel energized even when an intense low lunge exertion.

Preparatory Poses: – Utkatasana, Adho Mukha Svanasana, Virasana, Prasarita Padottanasana

Follow-Up Poses: – Virabhadrasana 1, Virabhadrasana 3.

Other Name: – Crescent Pose, Half Moon Pose in Sivananda Yoga, Low Lunge Pose.

Level: – Basic

Steps of the Anjaneyasana (Low Lunge Pose)

• Start the pose by getting into the pose of Adho Mukha Svanasana. When you are completely in the pose, breathe out and keep your right foot in forward direction beside your right hand.
• Note that your right knee and your ankle are in parallel line.
• Now slowly lower down your left knee and placed it on the ground or floor, right behind the hips.
• Breathe in, and raise your torso; after that lift your arms above your head, in a way that your biceps are touching your ears, and combine your palms and make Namaskar gesture.
• Breathe Out. Let your hips relax and forward, specified you are feeling a decent stretch within the frontal region of your leg and therefore the hip flexors.
• Keep your tailbone towards the floor. Stretch your lower back as you have interaction your spine. Stretch your arms additional behind so your heart is pushed up. Look behind as you progress into the delicate acrobatic stunt.
• Remain in the pose for 15 to 30 seconds. You may also lift up your knee of the back leg off the floor to perform a full Crescent pose.
• For releasing the pose, keep your hands back to the floor and get back into the Adho Mukha Svanasana. Repeat the same process with your opposite leg also.

Benefits of the Anjaneyasana (Low Lunge Pose)

• Anjaneyasana makes the gluteus muscles and the quadriceps stronger.
• It gives the hips and hip flexors a good stretch.
• It opens up your shoulders, lungs, and chest.
• Low Lunge Pose helps you improve your balance.
• Increases your ability to concentrate and also builds core awareness.
• Anjaneyasana helps relieve sciatica.
• Low Lunge Pose stimulates the digestive and reproductive organs.
• If you practice this asana regularly, your body will be toned and energized.

Scientific Aspects of the Anjaneyasana (Low Lunge Pose)

This Asana opens up the mid-section of body, lungs and heart. It likewise develops the warmth in the body and works amazingly well for the individuals who think that it’s difficult to adapt to icy climate. The opening up of the lungs tosses out all the bodily fluid, giving the lungs decent rinses.

To practice this Pose, you need a decent feeling of equalization, and your hips, crotch, and legs must be adaptable. This asana is again one of those beguiling looking ones that appear to be simple, however are very testing. This stance gives the hamstrings, crotch, quadriceps, and hips a decent extend, furthermore permits a full scope of movement in the lower body. This posture is ideal for cyclists and runners and profoundly benefits the individuals who have work area occupations.

NOTE

Don’t perform this Asana in case of High B.P. and knee injuries. If you are suffering from shoulder problems then don’t raise your arms above your head. For this you could keep your hands on your thighs. Don’t look behind in neck problem.
Always Perform Asana in front of an expert person.

Siddhasana

{The Accomplished Pose}

Sanskrit Name: – Siddhasana (The Accomplished Pose)

Meaning: – Accomplish, achieve.

Position: – Sitting

-Steps And Benefits

Siddhasana is a Sanskrit word in which the meaning of ‘Siddha’ is achieve, accomplish or finish and the meaning of Asana is sit, pose or posture. Siddhasana is another simple meditative pose use for meditation or other yogic activities. In term of Hath Yoga Pradipika (Yoga text) Siddhasana is the fourth very effective sitting poses which suited for Dhyan (meditation). In Hatha Yoga Pradipika there are 84 different- different Asanas are mentioned; in this text it is said that every yoga learner must attempt Siddhasana, among the eighty four Asanas. According to the meditation practitioners, Siddhasana is the second best sitting asana after Padmasana (Lotus Pose.)So some yoga practitioners assume Siddhasana is the most effective of all Asanas for meditation. According to Hatha yoga Pradipika, the practice of this pose purifies all the 72,000 nadis or energy channels or energy gateway within the body, by which the prana flows. This Asana is simple to perform and suitable for everybody.

Steps of Siddhasana (The accomplished pose)

• First sit comfortably on the floor, keep your legs close to each other.
• Now keep your left foot at the perineum. (The area is that the soft tissue between the anus and also the male reproductive gland). Females ought to place their left foot within the labia majora of the vagina.
• Now keep your right foot over your left foot.
• To create the pose steady, slide your right foot toes into the gap between the left calf muscles.
• Your knees ought to touch the ground.
• Keep your spine erect during the process.
• You can press your chin against the chest.
• Keep focusing in the space between the eyebrows.
• You have to attentive to your respiration process.
• Breathing should be natural and deep.
• Place your hands on the knees, or you can make Jnana gesture of Chin gesture with the fingers.
• Remain in this position for as long as you can.

Benefits of Siddhasana (The Accomplished Pose)

• It is one of the important Asana used for meditation. One can maintain this position for a long duration.
• Makes spinal column straight and steady.
• In Siddhasana, the heel is kept pressed against the Muladhara This ensures that the energy currents flow upwards towards the spine.
• This Asana gives the control over sex urge and the sexual functions.
• It stabilizes the nervous system.

NOTE

Step by step increase the time period of sitting in this Asana. Don’t go beyond over your abilities. Ask an expert before attempting any Yogic activities.

Makara Adho Mukha Svanasana

{Dolphin Plank Pose}

-Steps And Benefits

Makara Adho Mukha Svanasana, you have to master in basic Plank pose after that go for it. This is another type of Plank pose or Modification of Plank Pose. In Dolphin Plank Pose you have to lower down your body, in this you have to put down your forearms to the floor. Your body posture is look like dolphins so that’s why this pose is also known as Dolphin Plank pose or lower plank Pose. The Dolphin Plank pose is a sensible mix of the Dolphin Pose and the Plank Pose.

Preparatory poses: – Four limbed Staff Pose, Downward Facing Dog Pose

Follow-up poses: – Crane Pose (Bakasana), Adho Mukha Svanasana, Four Limbed staff Pose, Downward facing dog pose.

Type: – Core, Arm balancing.

Level of Asana: – Medium.

Other Names: – forearms Plank Pose, Lower Plank Pose

Steps of Dolphin Plank Pose

• Lie down on the ground on your face side.
• Now, keep your elbows down to the ground along with palms sturdily on the floor.
• At the time lift up your hips, chest and toes towards the roof (ceiling).
• Now try to tie your Navel towards the spine and tight your hips.
• Your body should few inches off the ground in a parallel line from your feet to shoulders.
• Gaze at the ground for keeping your head in neutral position. Remain in the position for 10 to 15 seconds after that get back to your initial position.

(You can also grasp your both hand in front of your head, in a way your forearms make an inverted shape like ‘v’, this is for your convenience)

Benefits of Lower plank Pose

• Makara Adho Mukha Svanasana strengthens your forearms, arms, wrists and spine also.
• Tones your abdomen.
• Give strength to your upper body and core body.
• It lengthens your spine, strengthens your lower back muscles.
• Dolphin Plank Pose tones all the core muscles of your body.
• Improves posture of the body.
• It increases the endurance and stamina in your body.

NOTE

If you are suffering from Carpal tunnel syndrome, then perform this pose with your knee support or on your forearms. Patients of Osteoporosis strictly avoid this. Don’t go beyond over your limits and abilities. In medial issues, consult a doctor and Yoga expert before attempting any yogic activities.

Shirshasana

{Headstand Pose}

Name: – Shirshasana

Sanskrit: – ????????

Meaning: – Headstand Pose

Pose Type: – Upside down

-Steps And Benefits

Shirshasana is comes from the Sanskrit word “Shirsha” which means ‘Head’. There are so many variations in Shirshasana, in this we describe Salamba Sirshasana (supported headstand pose) and this is a simple type of Shirshasana among all the variations of Shirshasana. In this the body is totally inverted and held upright bolstered by the lower arms, and the crown of the head lies lightly on the floor.

Sirshasana is also known as the ‘king of all Asanas’ due to its various medical advantages, is an inverted stance. Its physiological impacts can be felt in the whole organism, yet all the more particularly at the level of the blood circulation, assimilation and endocrine system.

Steps of Shirshasana (Headstand yoga pose)

• At first go to the Child Pose (Balasana) from this pose snatch your elbows and interlock your fingers to shape an equilateral triangle. (It’s a base to the pose for your head support).
• Now bring down your crown of the head to the mat on the floor and the back side of your head is touching your hands. (Which you interlocked in earlier step, support your head by your hands).
• Try to straighten your legs and slowly-slowly place your legs towards the direction of head. Your back should be straight.
• Now bend your knees and keep your heels near to the butts.
• After that slowly- slowly raise your legs straight at the angle of 90 degree.
• Breathe normally without any strain.
• Hold the position as much as you can.
• Now gently bend your knees and keep your heels near to the butts and come into the child pose.

(In the starting stage hold the position for a few moments, day by day increase the duration, if you feel uncomfortable leave the pose as soon as possible).

Benefits of Shirshasana

• Helpful in stress and increases the concentration.
• It improves the blood flow to the Eyes.
• Gives strength to arms, shoulders and core muscles.
• Slows down the aging problems.
• Improves the blood circulation to the head and scalp.
• Improves the digestion and elimination process.
• Reduces fluid build-up in your feet, ankles and legs.
• Increases the level of hemoglobin in the blood.
• Gives a gentle massage to the internal organs.
• It balances and stimulates the process of the endocrine glands, mainly the pituitary and pineal glands.

There are so many variations in Shirshasana and if you want to perform variations, first you have to master in basic pose of Shirshasana (Salamba Shirshasana).Once you are master in basic then try these variations according to your comfortable level.

Variations are given below

Salamba Shirshasana 2- Headstand Pose 2.

Salamba Sirshasana 3-headstand Pose 3.

Ek Pada Sirshasana – Single Leg Headstand.

Baddha Hasta Shirshasana- Bound Hands Headstand.

Baddha Konasana Sirshasana- Bound Angle Pose Headstand.

Parivrttaikapada Shirshasana – Single Leg Revolved Headstand.

Mukta Hasta Sirshasana – Free Hands Headstand.

Parshva Sirshasana – Side Headstand.

Parshvaikapada Sirshasana- Single Leg Headstand.

Upavistha Konasana Shirshasana- Seated Angle Pose Headstand.

Urdhva Padmasana Sirshasana- Upward Lotus Pose Headstand.

NOTE

This Asana should be avoided in the case of neck injury, severe headache. During menstruations avoid this. People who are suffering from high B.P. problems, heart problems, brain injury, conjunctivitis, glaucoma, hernia, obesity and hypertension are strictly advised not to perform this Asana. Consult an expert and doctor also before doing any yogic activities.

Supta Vajrasana

{Reclined Thunderbolt Pose}

-Steps And Benefits

Sanskrit Name: – Supta Vajrasana

English Name: – (Reclined Thunderbolt Pose).

Preparatory pose: – Vajrasana.

The meaning of Supta in Sanskrit is ‘reclined’ and Vajra means ‘thunderbolt’. This is the important and very useful Asana for improving the digestive system and Stamina.

Although there are fourteen variations during this Supta Vajrasana, practicing one and mastering it’s enough to tone your body.

Supta Vajrasana is a advanced and reclined version of Vajrasana where the higher body reclines backwards, so the rear rests on the ground. The arms rest on the ground to either aspect of the trunk, with the palms facing up.

It is additionally referred to as ‘Supta Virasana (Reclined Hero Pose)‘ and has minor variations like Eka Pada Supta Vajrasana (One-Legged Reclining fastened Firm Pose) or Ardha Supta Vajrasana (Half Reclined fastened Firm Pose) involves one leg folded below the body whereas the opposite is being stretched.

It is additionally practice together with ‘Pavan Muktasana for rising the entire gastrointestinal system and intestine.

Steps of Supt Vajrasana

• Sit comfortably in Vajrasana.
• Keeping your palms on the floor beside the buttocks, your fingers pointing to the front.
• Slowly bend back, putting the proper forearm and also the elbow on the bottom so the left.
• Slowly bring down your head to the ground while arching the back. Place your hands on the thighs.
• Try to stay the lower legs connected with the ground. If necessary, separate the knees.
• Make certain that you simply don’t seem to be overstraining the muscles and ligaments of the legs.
• Close the eyes and relax the body.
• Breathe deeply and slowly within the final position.
• Release within the reverse order, inhaling and taking the support of the elbows and also the arms raise the top higher than the bottom.
• Then shift the weight on the left arm and elbow by slippery the body, then slowly returning to the beginning position.
• Never leave the ultimate position by straightening the legs first; it’s going to dislocate the knee joints.

 Repeat this process for 3 to 5 times and once you master it increase the time for 8 to 10 times.

 Benefits of Supta Vajrasana

• It tones the spinal nerves, makes the rear versatile and realigns rounded shoulders. The nerves within the neck, the thyroid and parathyroid gland glands square measure notably stirred.
• It massages the abdominal organs assuaging digestive ailments and constipation.
• The ribcage is stretched and dilated totally, that helps to fill the lungs to its piaximum capability and transportation additional element into the system.
• It enhances courageousness and confidence level within the temperament.
• It is useful for those stricken by respiratory disorder, and different respiratory organ ailments.
• It loosens up the legs and strengthens them in preparation for sitting in meditation Asanas.
• It enhances ability and intelligence.
• This posture stretches the rear muscles and separates the individual vertebrae from one another, emotional pressure on the discs.
• Often nerve connections emanating from the neural structure square measure squeezed by these discs, giving rise to numerous styles of aching.
• This posture helps to alleviate this downside and encourages the discs to resume their correct position.
• It regulates the functioning of the adrenal glands.
• It tones the girdle muscles and also the sciatic nerves and it is useful for girls who have an underdeveloped pelvis.
• It helps to alleviate disorders of each the male and feminine procreative organs.
• Regular follow relieves constipation.
• It helps to eliminate anger, aggression and relax the mind.

Urdhva Padmasana

 {Lotus Pose in Headstand}

-Steps And Benefits

This Yoga pose is a variation of headstand Pose (Sirsasana) or you can say it next level of Sirsasana. In this Urdhva means – Inverted or upward, Padma– Lotus. This asana is a combination of Sirsasana+ Padmasana while doing this you have to perform both poses at the same time and that’s why it is named as Louts in Headstand Pose. Before doing this Yoga pose, you have to practice or master in some basic asana like – Urdhva Dandasana, Dolphin Pose, Dolphin Plank Pose and Sirsasana (Headstand). After practicing these asanas or mastering in it goes for Lotus Pose in Headstand.

First, practice headstand with the support of wall and slowly try to bend your legs one by one into the position of Lotus pose, but you have to master in Sirsasana first before performing Urdhva Padmasana. Urdhva Padmasana comes under the list of difficult Yoga pose so be careful because any fall can cause serious injury.

Level of Asana: – Advanced.

Steps of Urdhva Padmasana (Lotus Pose in Headstand)

• First, place the yoga mat with folded blanket for your head safety and support. After that, get into the position of Sirsasana (Classical headstand Pose).
• In the beginning, you may take the support of wall for your comfort; take your colleague or a friend help for preventing you from any fall and for your safety also.
• After that, gently bend your right leg and put it on your left thigh, and place your left leg on your right (interlock both legs same as lotus pose or during Sirsasana perform lotus pose).
• After performing Lotus pose, hold the position along with try to maintain your balance as much as you can. During the final position, breathe normally.
• For discharging the Asana, straighten your legs and put down slowly on the floor.
• Now take some rest in the Corpse Pose (Shavasana).

(Use folded Blanket and places it under your head, First, clear the basic level yoga poses and master in Sirsasana then go for Urdhva Padmasana (Lotus Pose in Headstand). Be Patience keep your mind calm during practicing asana. Perform asana in a correct way and in a systematic manner and daily practice is a very important part of any Yoga pose)

Benefits of Urdhva Padmasana – Lotus Pose in Headstand

• In Ancient age, it is said that many Rishi’s performed this pose for “Tapasya” (Austerity).
• Best for celibacy (Brahmacharya in Hindi) or who obey the rules of Brahmacharya.
• Good for your brain, coz the flow of blood is increased towards brain during this pose.
• Lotus Pose in Headstand gives all the benefits of classical headstand or you get same benefits like Sirsasana.
• Beneficial in many nervous related problems and in glandular disorders also.
• Urdhva Padmasana can help to improve memory and remove tiredness during mental work.
• Lotus yoga Pose in Headstand Kick out tiredness and improves your memory.

NOTE

Avoid Lotus Pose in Headstand if you have Shoulder, hip, knee, wrist or back injury. Pregnant women, people having high B.P. or heart condition strictly avoid this. Try to sit in the lotus pose when you are comfortable then practice Sirsasana after that try this. Perform all the Yoga poses in front of trained person.

Urdhva Prasarita Eka Padasana

{Standing Split Pose}

This Yoga pose is the standing split pose, which tones your body. In yoga, split is used for giving you a good stretch. Before Practicing this Asana, you have good flexibility in your legs, neck, and back. The word Urdhva Prasarita Eka Padasana is coming from Sanskrit. In this, Urdhva= Elevated, upright, erect. Prasarita= Spread stretched out, expand or extend. Eka= One, single. Pada= Foot and the meaning of Asana is pose, seat or posture.

Another Name: – Standing Split Pose

Level of Asana: – Intermediate

Preparatory Yoga Poses: – Padangusthasana, Prasarita Padottanasana,Uttanasana, Janu Sirsasana, Paschimottanasana, Adho Mukha Svanasana, Supta Padangusthasana

Follow Up Poses: – Bhujangasana (Cobra Pose)

Focusing Chakra: – The Wisdom Chakra (Manipura chakra)

-Steps And Benefits

Steps of Urdhva Prasarita Eka Padasana

• First of all, Lift your left arm up along with expands your right leg. Bend your torso towards the right when you breathe out. After that raise your left leg off to the floor (into the air).
• After that, gently lean forward and move your torso to your right thigh. Keep your hands in resting position on the floor to manage the body weight.
• Now, gently shift your body weight on your right leg while you are straightening left leg over your crown (head).
• Note that, you have to rotate your hip joint and leg in a right way during performing this Asana.
• Make sure that, you should keep your pelvis parallel to the ground; so that it may want to tilt towards the left for balancing your weight.
• During the process, keep your both legs and knees erect, both of your knee caps facing straight direction. For keeping the lifted leg straight in the air you should push your chest towards the standing leg. Once you maintain the flexibility clasp your standing leg on the floor. Your torso descends your leg will ascend.
• Hold the position about 30 to 60 seconds. Gently breathe out and slowly put down your leg on the floor and get back to the standing position.
• Imitate the same process with your opposite leg.

(Beginner may use the support of wall for assisting lifted leg. Relax your neck and gaze towards your knee and keep in mind that not to strain your back. Raise your leg as much as you can).

Benefits of Standing split Pose

• Standing Split Pose improves your balance stimulates your kidneys and liver.
• Urdhva Prasarita Eka Padasana Give relief in Fatigue, headache, anxiety, mild depression, and insomnia.
• Improves your focusing power. Stretches and strengthens your hamstrings, calves, quads, and groin.
• Remove the tension from your cervical spine and good Yoga pose for your spine also.

NOTE

High or low blood pressure person, first concern your doctor. Avoid Urdhva Prasarita Eka Padasana (Standing Split Pose), in a migraine, low back pain, hip injury, ankle also in knee and shoulder injury. Take deep breathing during each step. Immediately don’t press or push yourself for performing the full standing split. Put on comfortable clothing before practicing any asana. Try to practice Pranayama and meditation after the asana.

Svadhisthana chakra is shown as having six petals, bearing the Sanskrit letters ba, bha, ma, ya, ra, and la. The seed sound in the centre is vam. The tattwa for the element of Water is shown as a silver crescent.

Svadhishthana (Sanskrit: ???????????, IAST: Sv?dhi??h?na, English: "where your being is established." "Swa" means self and "adhishthana" means established.) or the sacral chakra, is the second primary chakra according to Hindu Tantrism. This chakra is blocked by fear especially the fear of death.

Svadhisthana is illustrated as a white lotus (Nelumbo nucifera). It has six vermilion-colored petals inscribed with syllables: ?? ba?, ?? bha?, ?? ma?, ?? ya?, ?? ra? and ?? la?. Inside this lotus is a white crescent moon which represents the water region presided over by the deity Varuna.

The seed mantra, located in the innermost circle, is a moon-white ?? va?. Above the mantra that is within the bindu, or dot, is the deity Vishnu. He is dark blue and wears a yellow dhoti. He holds a conch, a mace, a wheel and a lotus. He wears the shrivatsa mark, and the kaustubha gem. He is seated either on a pink lotus, or on the divine eagle Garuda.

His strength is the goddess Rakini. She is black, dressed in red or white and seated on a red lotus. She is commonly depicted with one face and two arms, holding a sword and a shield, or two faced and four armed, and holds a trident, lotus, drum and vajra, or an arrow, skull, drum and axe.

Some schools teach that the divinities of the Sv?dhishth?na Chakra are Brahm? and Sarasvat?. Brahm? is the creator of the Universe and Saraswati personifies knowledge.

The six petals represent the following modes of consciousness, also known as vrittis: affection, pitilessness, feeling of all-destructiveness, delusion, disdain and suspicion.

Svadhisthana is associated with the unconscious and with emotion. It is closely related to the Muladhara in that Muladhara is where the different samskaras (potential Karmas) lie dormant, and Svadhisthana is where these Samskaras find expression. It is associated with the element of water, the sense of taste and the act of procreation.

Svadhisthana contains unconscious desires, especially sexual desire. It is said, that to raise the kundalini shakti (energy of consciousness) above Svadhisthana is difficult. Many saints have had to face sexual temptations associated with this chakra.

One who meditates on Svadhisthana is believed to obtain the following siddhis: freedom from enemies, the status of a lord among yogis, eloquence and clarity ("words flowing like nectar in well-reasoned discourse"), loss of fear of water, awareness of astral entities and the ability to taste anything desired for oneself or others.

Svadhisthana is located two finger-widths above the Muladhara chakra (Sanskrit: ???????, IAST: M?l?dh?ra, English: "root support") or root chakra which is located in the coccyx (tailbone). Its corresponding point in the front of the body (i.e. its kshetram) is barely below the belly button.

It is connected with the sense of taste, (the tongue) and with reproduction (the genitals).

It is often associated with the testes and ovaries. They produce the hormones testosterone or estrogen, which influence sexual behaviors. They are stored in areas where genetic information lies dormant, in the same way that samskaras lie dormant within Svadhisthana.

Svadhisthana chakra with the ocean of samskara, the moon of bindu chakra, the sky from anahata and the stars.

Practices in kundalini yoga to control and balance the energy in Svadhisthana chakra include vajroli mudra (contraction of the genitals), ashvini mudra (contraction of the anus), and various asanas and pranayamas.

The equivalent chakra in the Vajrayana tantra systems of Tibet is called the "Secret Place" four fingers below the navel. It is red in colour, with 32 downward pointing spokes. Meditation on this point produces great bliss.

According to certain interpretations of Sufism, the spiritual body of a man is defined as an interconnected system (Lataif-e-sitta), in which there is an energy center called the nafs. According to Lataif-e-sitta, the nafs is just below the navel. The nafs incorporates all the elements of man's 'lower self,' which is tamed in order to attain closeness to Allah.

Western occultists make the kabbalistic association of Svadhisthana with the Sephirah Yesod. Yesod is also associated with the sexual organs. Its function in the tree of life is to gather the different energies that have been created in the descent of the tree downwards and distribute them to Malkuth, the material world, where the energy can find physical expression.

• Tantra: Adhishthana, Bhima, Shatpatra, Skaddala Padma, Wari Chakra
• Vedas (late Upanishads): Medhra
• Sacral chakra

Anahata (Sanskrit: ?????, IAST: An?hata, English: "unstruck") or heart chakra is the fourth primary chakra, according to Hindu Yogic, Shakta and Buddhist Tantric traditions. In Sanskrit, anahata means "unhurt, unstruck, and unbeaten". Anahata Nad refers to the Vedic concept of unstruck sound (the sound of the celestial realm). Anahata is associated with balance, calmness, and serenity.

Etymology

In Sanskrit Anahata means "sound produced without touching two parts" and at the same time it means "pure" or "clean, stainless". The name of this chakra signifies the state of freshness that appears when we are able to become detached and to look at the different and apparently contradictory experiences of life with a state of openness (expansion). Normally we are not used to the effect produced by the confrontation of the two opposite forces. At the level of Anahata chakra appears the possibility to integrate the two opposite forces and obtain the effect (sound, in this case), without the two forces being confronted (without touching of the two parts). This energy is specific to cooperation and integration, which brings peace and a new perspective in a world which, up to this level (considering only the energies specific to the first three centres of force: Muladhara, Swasdhistana and Manipura) was made only of a more or less conscious confrontation between opposite forces. The name Anahata suggests, in fact, the synergetic effect of the interaction of energies at this level.

Location

The heart chakra is located in the central channel of the spine near the heart, with its kshetram 

Appearance

Anahata is represented by a lotus flower with twelve petals. Inside there is a smoky region at the intersection of two triangles, creating a shatkona. The shatkona is a symbol used in Hindu Yantra, representing the union of male and female. Specifically, it is meant to represent Purusha (the Supreme Being) and Prakriti (Mother Nature) and is often represented by Shiva and Shakti. The deity of this area is Vayu, who is smoke-like and four-armed, holding a kusha and riding an antelope (this chakra's animal).

Seed mantra

The seed syllable is the dark-grey mantra "yam". In the bindu (or dot) above the syllable is the deity Isha. Isha is bright white or blue in color. He has either one or five faces, with three eyes on each face. He may have two, four or ten arms. He is clad in a tiger skin, holds a trident and drum, grants blessings, and dispels fear. His shakti is Kakini, who is shining yellow or rose-coloured. She has a number of variations: one, three or six faces; two or four arms; and holds a variety of implements (occasionally a sword, shield, skull or trident). She is seated on a red lotus.

Petals

The twelve petals are inscribed with the following Sanskrit syllables. (Note: In some representations the syllables or else the petals themselves are colored vermillion.)

1. kam
2. kham
3. gam
4. gham
5. ngam
6. cham
7. chham
8. jam
9. jham
10. nyam
11. tam
12. tham

The syllables may be thought as matching twelve vrittis or divine qualities of the heart as follows.

1. bliss
2. peace
3. harmony
4. love
5. understanding
6. empathy
7. clarity
8. purity
9. unity
10. compassion
11. kindness
12. forgiveness

Even more commonly, systems of understanding identify these vrittis as corresponding with various reflexive modifications away from the indifferentiated divine mind, each one considered as arising from spiritual ignorance, as below.

1. asha: wish, desire, hope
2. cinta: thoughtfulness, anxiety
3. cesta: effort
4. mamta: possessiveness, fondness
5. dhamba: arrogance, vanity
6. viveka: discrimination
7. vikalata: languor
8. ahamkara: conceit, egoism, pride
9. lolata: covetousness, avarice
10. kapatata: duplicity, hypocrisy
11. vitarka: indecision, argumentativeness
12. anutapa: regret, burning misery

William Enckhausen defines half of these vrittis as spiritual ignorances and half spiritual developments. "Half the 12 vrttis of the Anahata are 'positive', growth promoting vrttis and the other half are 'negative' or at most neutral, self-justifying defense tendencies that perpetuate the ego's limited boundaries instead of expanding and refining them. There is still a limited and bounded sense of self, but with the potential to discriminate between vice and virtue. There is also still the boundary of self and not self to be overcome, although not as marked as in the Manipura and Svadhistana. Harmony, balance, and proportion are key elements in this fulcrum that is the Anahata to help determine what is growth-promoting and virtuous (self, or good for the self) and what is vice, or inappropriate for spiritual self-growth (not self). Enckhausen's translations follow.

1. hope
2. worry
3. endeavor
4. affection
5. vanity
6. discernment
7. depression
8. self-identity
9. selfishness
10. duplicity
11. contention
12. compunction

Anahata is considered to be the seat of the Jivatman and Parashakti. In the Upanishads, this is described as a tiny flame inside the heart. Anahata is named as such because sages were believed to hear the sound (Anahata – comes without the striking of two objects together). It is associated with air, touch and the actions of the hands.

Anahata is associated with the ability to make decisions outside the realm of karma. In Manipura and below, man is bound by the laws of karma and fate. In Anahata one makes decisions ("follows one's heart") based on one's higher self, not the unfulfilled emotions and desires of lower nature. As such, it is known as the heart chakra. It is also associated with love and compassion, charity to others and psychic healing. Meditation on this chakra is said to bring about the following siddhis (abilities): he becomes a lord of speech, he is dear to women, his presence controls the senses of others, and he can leave and enter the body at will.

Immediately below Anahata (at the solar plexus or, sometimes, on the near left side of the body) is a minor chakra known as Hrit (or Hridaya, "heart"), with eight petals. It has three regions: a vermilion sun region, within which is a white moon region, within which is a deep-red fire region. Within this is the red wish-fulfilling tree, kalpa vriksha, which symbolises the ability to manifest what one wishes to happen in the world.

Hrit chakra is sometimes known as the Surya (sun) chakra, which is located slightly to the left below the heart. Its role is to absorb energy from the sun and provide heat to the body and the other chakras (to Manipura in particular, to which it provides Agni' (fire).

Anahata is said to be near the heart. Because of its connection to touch (sense) and actions, it is associated with the skin and hands. In the endocrine system, Anahata is said to be associated with the thymus.

In Yogic practices, anahata is awakened and balanced by asanas, pranayamas and the practice of ajapa japa (japa, without the mental effort normally needed to repeat the mantra) and purified by bhakti (devotion).

There are also special Concentration practices for awakening the An?hata Chakra.

Tibetan Buddhism

The heart wheel in Tibetan Buddhism is the location of the indestructible red-and-white drop. At death, the winds of the body dissolve and enter this drop, which then leads the body into Bardo (the intermediate stage) and rebirth. The heart wheel in this model is circular, white and has eight petals (or channels) reaching downwards. These channels divide into three wheels (mind, speech and body) and go to 24 places in the body. They again divide into three and then into 1,000, producing 72,000 channels (known as Nadi) throughout the body.

The heart wheel is important in meditation; in the lower tantras, the mantra is recited from the heart. It is recited verbally and then mentally; then, in the heart, a tiny moon disc and flame are imagined from which the mantra rings. In the higher tantras (the Anuttarayoga Tantra of the Sarma schools) or the Inner Tantras of the Nyingma school, the practitioner attempts to dissolve the winds and drops into the central channel at the level of the heart to experience the Yoga of Clear Light; this is a practice of the Six Yogas of Naropa. In Tibetan Buddhism there is a chakra, the Fire Wheel, above the heart and below the throat.

Sufism

Sufis have a system of Lataif-e-sitta at a number of points on the body; at the heart, there are three positioned horizontally. On the left side of the chest is the Qalb (the heart); the Ru? is on the right side of the chest, and the Sirr (innermost heart) is between them.

The Qalb is called the heart of the mystic; it is caught between the downward pull of the lower nafs, and the upward pull of the spirit of Allah and may be blackened by sin. It may be purified by reciting the names of God. The Ru? is the centre of the spirit, the breath of Allah; when awakened, it counteracts the negative pull of the nafs. The Sirr is the innermost heart, where Allah manifests his mystery to himself.

Qigong

In Qigong, the middle Dantian (one of the three furnaces that transform energy in the body) is in this region. The middle Dantian transforms qi energy into shen (spiritual energy). This is also not a correct location of a Dantian. The Dantian is located on the Anterior of the body, not the posterior, as is this chakra.

Vishuddha (Sanskrit: ???????, IAST: Vi?uddha, English: "especially pure"), or Vishuddhi, or throat chakra is the fifth primary chakra according to the Hindu tradition of tantra. Endocrine: Thyroid. The residing deity of this chakra is Panchavaktra shiva, with 5 heads and 4 arms, and the Shakti is Shakini.

Location

Vishuddha is positioned at the throat region, near the spine, with its Kshetram or superficial activation point in the pit of the throat. Due to its position, it is known as the throat Chakra.

Appearance

According to Hindu tradition, this chakra is described as having a "white color" with sixteen "purple" or "smoke-colored petals." Within the pericarp is a sky-blue downward pointing triangle containing a circular white region like the full moon. This represents the element of akasha or "aether." This region is represented by the deity Ambara, who is also white in color and is depicted with four arms, holding a noose and a goad. He makes the gestures of granting boons and dispelling fear while seated upon a white elephant. The silver crescent is the lunar symbol of nada, pure cosmic sound. The crescent is symbolic of purity, and purification is a vital aspect of Vishuddha Chakra.

Seed Mantra

The Bija Mantra is the syllable ?? ha?, and is written in white upon the chakra. In the Bindu, or point above the mantra, resides the deity Sadashiva, who has 5 faces, representing the spectrum of smell, taste, sight, touch, and sound and 10 arms. The right half of his body is a white Shiva, and the left half of the body is a golden Shakti. He is holding a trident, chisel, sword, vajra, fire, a great snake, a bell, a goad, and a noose, and is making the gesture of dissipating fear. He is clad in a tiger skin. His Shakti is Shakini, who is shining white, seated on a red lotus, and with five faces, three eyes each, and four-armed, with a bow and arrow, noose, and goad.

Petals

Vishuddha has 16 purple petals upon which are written the 16 Sanskrit vowels in golden;

NB: Some vowels listed above do not strictly correspond to the grammatical definition of a Sanskrit vowel, specifically ? ?, ?? ?, and ?? ?. See Sanskrit Phonology for details.

The petals correspond to the Vittis of the mantra Ong [Aum], the Sama-mantras, the mantras Hung, Phat, Washat, Swadha, Swaha, and Namak, the nectar Amrita, and the seven musical tones.

Vishuddha chakra is known as the purification center, where the nectar amrita drips down from the Bindu chakra and is split into a pure form and a poison. In its most abstract form, it is associated with higher discrimination and is associated with creativity and self-expression. It is believed that when Vishuddha is closed, a person undergoes decay and death. When it is open, negative experiences are transformed into wisdom and learning. The success and failure in one's life are said to depend upon the state of this chakra, whether it is polluted or clean. The feeling of being guilty is given as the most prominent reason for this chakra to block the Kundalini energy moving upwards. It is associated with the element Akasha, or Ether, and the sense of hearing, as well as the action of speaking.

Meditation upon this chakra is said to bring about various siddhis or occult powers: vision of the three periods, past, present and future; freedom from disease and old age; destruction of dangers; and the ability to move the three worlds.

Closely related to Vishuddha is a minor chakra, located in the roof of the mouth, called Lalana. It is described as having 12 red or white petals that correspond to the virtues of respect, contentment, offense, self-control, pride, affection, sorrow, depression, purity, dissatisfaction, honor and anxiety. Inside is a red circular moon region, which acts as a reservoir for the nectar Amrit. When Vishuddha is inactive, this nectar is allowed to run downwards into Manipura and consumed, resulting in physical degeneration. Through practices such as khechari mudra, however, the nectar can be made to enter Vishuddha, where it is purified, and becomes a nectar of immortality.

This chakra is located in the neck and the throat. Due to its association with hearing, it is related to the ears, and due to its association with speaking, it is associated with the mouth.

Vishuddha is often associated with the thyroid gland in the human endocrine system. This gland is in the neck, and produces hormones essential for growth and maturation. Excessive stress, namely fear and fear from speaking out, are said to affect the throat chakra, and thyroid problems may occur. Singing is a harmless and beneficial way of stimulating the throat chakra, whereas rubbing or hitting the throat area is not and can be harmful.

In Kundalini yoga, Vishuddha can be opened and balanced through practices including asanas (such as shoulder-stand), pranayama, Jalandhara Bandha (throat lock), and Khecar? mudr?. This chakra can be cleaned or opened by meditation or vocalisation.

There are also special Meditations with Specific Influence on the Vishuddhi Chakra.

The throat wheel is an important center in the Highest Yoga traditions of Vajrayana. It is described as being circular, blue, with 16 upward-pointing petals or channels. It is of particular importance for the practice of dream yoga. Correctly meditating upon it before going to sleep is thought to produce lucid dreams, within which one can continue to practice yoga.

Western occultists make various differing Kabbalistic associations with Vishuddha. Some associate it with the hidden sephirah Da'at, where "wisdom" and "understanding" are balanced in the supernal realm by the aspect of "knowledge", a tangible idea which is then expressed, leading to the act of the creation. Others associate it with the sephirah Chesed and Geburah (mercy and strength) which are intimately associated with morality and the concept that both expansion, as expressed by Chesed, and limitation, as expressed by Geburah, are necessary for the creation of individual beings. In terms of ethics, this is expressed by the yamas and niyamas (do's and do not's) of yoga.

In the system of the Sufi Lataif-e-sitta, there are no Lataif in the throat, but there are three in the region of the heart that are arranged horizontally and not vertically. They are the Qalb, or heart, which is the battleground between the lower forces of the Nafs and the higher forces of the Ruh, or spirit; the Ruh, which is said by some to be situated on the righthand side of the chest; and Sirr, or secret, which is between them both in the middle of the chest.

In Taoism, the position of Lalana chakra in the roof of the mouth corresponds with a point known as "The Heavenly Pool".

In Hindu astrology or jyotish, the graha (planet) ruling the throat chakra is Buddha or Mercury. Afflicted Mercury, combust (conjunct with Sun) or conjunct with Saturn, in the native's birth chart can show problems related to the throat chakra, namely communication and the thyroid gland, especially during the Buddha dasha or antardasha (planetary period or subperiod of Mercury).

• Tantra: Akasha, Dwyashtapatrambuja, Kantha, Kanthadesha, Kanthambhoja, Kanthambuja, Kanthapadma, Kanthapankaja, Nirmala-Padma, Shodasha, Shodasha-Dala, Shodasha-Patra, Shodashara, Shodashollasa-Dala, Vishuddha, Vishuddhi
• Vedas (late Upanishads): Kantha Chakra, Vishuddha, Vishuddhi
• Puranic: Vishuddha, Vishuddhi