Yoga practice – balancing chakra sequence
- Ashling Di Gloria
- Nov 7, 2021
- 3 min read
Introducing lady Niguma
Niguma is a mysterious tantric yogini, mistress of illusion, who lived in the 11th century. She studied under the Buddah Vsjradhara and became a tantric master herself. For the time, it was extremely rare to witness a female master, as the Buddhist tradition has always been male dominated.
Niguma’s teachings are incorporated in the Five Golden Dharmas: “the roots are the six dharmas, the trunk is mahamudra, the branches are the three integrations on the path, the flowers are the white and red kechari, the fruit is immortal and infallible”.
Characteristic of Lady Niguma’s chakra sequence
Lady Niguma created a yoga sequence designed for women. It is characterised by initiating movement with the left side first, following the chakra alignment to activate and balance them from the root chakra upwards. The movements in the sequence focus on four steps, namely twisting, stretching, gathering and distributing. By following these steps in each chakra centre, one can experience an energetic release that promotes emotional and physical wellbeing.
Yoga sequence
I have prepared a sequence that includes yoga poses that target the chakra from the root to the crown. I recommend you follow this sequence in the correct order, starting with your left side of the body as Lady Niguma intended
From table top on all fours, make sure that the wrists are under your shoulders and your knees under your hips. As you inhale, look up and arch your back. When you exhale, round your back and look down, pointing the tailbone down.
Half lord of the fish
In a seated position, cross your right leg over your left. Place your right arm over your knee , lengthen the spine and twist as you inhale, looking back.
Snake
Lying prone, extend your legs and arms backwards, interlace your hands, exhale and lift your head, legs and arms upwards.
Triangle pose
Open you legs a bit wider than your hips width. Point your right toes towards the front, and your left towards the side. Extend your torso towards the front leg, opening your chest to the side. Look upwards, opening your chest, and raise your hand to the sky.
Warrior 3
From standing, balance on your right leg and extend your left leg to the back. Lift your arms forward, hinge to form a T shape with your body.
Lying prone, place your hands under your shoulders. Activate the leg muscles and the glutei. Inhale and push your upper body upwards, opening your chest and enlightening your neck.
Camel
Kneel, aligning your knees and hips. Place your hands on your lower back , roll your shoulder back, opening the chest and pushing your hips forward. If you feel comfortable, you can reach your ankles with your hands.
Wheel pose
Lying supine, bend your knees and align them with your ankles. Bend your elbows over your head, place your hands beneath your shoulders. Inhale and push upwards.
Lie on your backwash the arms extended to the side of your body. Inhale and lift the legs and hips up over your head. Be careful to not move your neck, it is a delicate pose.
Child
Kneel and sit on your heels, bring your forehead to the ground and let your arms rest the side.
Headstand
From all fours, interlace your fingers, place your elbows on the floor. Put your head on the floor, supporting it with your palms. Straighten your knees off the mat and walk with the feet towards your leg. Align your hips with your shoulders and practice lifting one knee at the time towards your chest. Engage your core muscles.
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References
A. (2021b, November 2). Plow Pose. Yoga Journal. https://www.yogajournal.com/poses/types/inversions/plow-pose/
Dehnke, A. (2021, September 2). Cobra Pose. Yoga Journal. https://www.yogajournal.com/poses/types/cobra-pose-2/
F. (2018, October 8). The Lady Niguma Yoga Series • Background and Explanation: The Chakra Series. Body Soul Yoga. https://bodysoulyoga.co.uk/lady-niguma/
Lai, P. D. (2017, November 26). Niguma: Mistress of Illusion. Tsem Rinpoche. https://www.tsemrinpoche.com/tsem-tulku-rinpoche/buddhas-dharma/niguma-mistress-of-illusion.html
mindbodygreen. (2020, June 26). Everything You Need To Know About Traditional Tantra Yoga. https://www.mindbodygreen.com/articles/traditional-tantra-yoga-everything-you-need-to-know
Tran, P. (2015, April 12). How to Do Cat-Cow Pose in Yoga. EverydayYoga.Com. https://www.everydayyoga.com/blogs/guides/how-to-do-cat-cow-pose-in-yoga
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