Kundalini yoga uses postures and breathing techniques to "awaken" and move kundalini, or natural energy in your body. In Eastern philosophies, kundalini energy moves up from the base of the spine through the seven chakras, or energy centers. Yogis believe that a closed or blocked heart chakra can lead to physical and emotional dysfunctions that affect your daily life. Performing specific kundalini exercises may help balance your energy centers and open your heart chakra.
The Heart Chakra
The heart chakra sits in the center of the chest, and is related to joy, love, compassion and understanding. It is also the epicenter of physical processes like circulation and respiration. Eastern philosophy holds that the heart chakra is characterized by the colors green, gold and pink and the sound "yam" -- pronounced with an "ah" sound. When the heart chakra is closed or blocked, slumped posture, heart-related diseases, lung disorders and relationship dysfunction can result. Fear and low self-esteem are also associated with low heart chakra energy. Exercises to open the heart chakra or facilitate kundalini flow may help restore balance in the body.
Chanting Yam
One heart-opening exercise includes chanting the heart's sound, yam, while sitting with your eyes closed. Focus on the heart chakra as you meditate, imagining it opening and moving energy up your spine to your head. Sit in a cross-legged position, or Easy Pose, so that your spine is aligned. Your chin is slightly tucked in, and your shoulder blades are moving toward one another to open your chest. Touch your index finger and thumb together, placing your left hand on your left knee and your right hand just below your breast bone. Inhale by expanding your abdomen, and chant the word "yam" several times as you exhale. Repeat the exercise for seven to 10 breaths.
Chanting and Movement
Kundalini exercises may also include bandhas, or muscle locks, to move and dissipate kundalini energy. Adding a bandha to your meditation or yoga practice may enhance your energetic practice. To open your heart chakra, you can use the jalandhar bandha, which is applied by pulling the chin toward the back of your neck. Sitting in easy pose, straighten your spine and lift your chest. Your eyes should be closed, but focused on the point between the brows. Apply the jalandhar lock, keeping your head level and your neck and face muscles loose. Press your hands together in prayer position and say "sat." Open your hands out to the sides so that your arms are half-way straight, palms facing forward, and chant the word "kar" -- pronouced with an "ah" sound. Completely straighten your arms, and say "taar." The movements and chanting should be fluid, rather than segmented. Continue to perform the exercise until it flows with your breathing.
Stretches to Open the Chest
Performing stretches daily can help open the chest and alleviate pressure on the back. You can open the heart chakra by focusing on stretching and relaxing back muscles. Grasping your left wrist with the right hand, pull your left arm across your chest and hold for one to three minutes to connect the energy of your arms, hands and heart. Switch sides, and perform the stretch a few times during the day. You can also sit in Easy Pose, clasping your hands behind your back and straightening your elbows. This movement opens and stretches your chest muscles. Arch your spine forward and use the jalandhar bandha for one to three minutes.
References
- "New Chakra Healing"; C. Dale; 1996
- Kundalini Yoga: Posture and the Heart Chakra
- Eclectic Energies: Opening the Chakras
- SikhNet: Kundalini Yoga: The Heart Chakra Yoga Set
