Yoga Plank Position

Yoga Pose to Strengthen Arms & Back

Plank Pose is a yoga position which, in general, women find a bit more challenging than men to do.  Especially, if they have not consciously developed their upper body strength.  So if you looking to tone up your arms, as well as strengthen your back and spine, this pose is perfect for you.  Plank pose is simple enough for beginners to do and is a good way to balance your yoga workout by adding some upper body work into it.

Plank position is a fundamental yoga pose, and is part of most schools of yoga.  Here on Mastery of Meditation & Yoga, it will be part of the following 2 free online e-books: Free Hatha Yoga Poses & Online Kundalini Yoga Exercises.

There are a few variations to this pose and in the pictures below I am demonstrating a relatively uncommon variation, in which I do the pose with toes extended instead of curled under.  This variation is often used in Kundalini Yoga and is a little more difficult than the basic pose.  I mention some of the other variations in the Practice Tips section below as well.

Yoga Plank Pose for Upper Body Strength

Illustration #1 Basic Yoga Plank Pose

Illustration #2 Kundalini Yoga Plank Pose

Yoga Plank Position For Upper Body Strength:

a. Instructions for practicing Yoga Plank Pose:

• Most of us are familiar with doing push ups, and plank pose is essentially the up position when doing a push up.

• For plank pose be sure to keep your body in a straight line, like I have demonstrated above.  Don’t allow the butt to sag and the hands should be directly underneath the shoulders.

• There are also the two typical eye position variations.  You can keep the eyes open and fix your gaze steadily at a point in front of you (typical of Hatha Yoga), or you can do this pose with your eyes closed (kundalini yoga).

• Breathing is normal, except if you are doing a particular Kundalini Yoga Kriya, which might require you to do Breath of Fire while holding Plank Pose.

b. Duration for Yoga Plank Pose:

• 15 seconds - 5 minutes.

c. Benefits of Yoga Plank Pose:

• Strengthens the arms, wrists, shoulders, back and spine.
• Develops your core strength and abdominal muscles.
  
• Tones the triceps.
  
• Good for improving your nervous system.

d. Practice Tips for Yoga Plank Pose:

• Advanced variations of Plank Pose include, lifting one leg up and holding the pose, or lifting one arm up and holding the pose.
  
• In the Kundalini Yoga variation, the toes are kept extended as show in illustration #2.  This can put more pressure on the lower back, so be careful when using this version.

Online Kundalini Yoga Kriyas Using Yoga Plank Pose:

1. You can add Plank Pose to your yoga routine to help develop your upper body strength and use the article, 6 Guidelines on How to Create Yoga Sets to help you.

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Related Articles at Mastery of Meditation, Kundalini Yoga and Zen:

• Root Chakra Cleansing via Kundalini Yoga Crow Pose
• Popular Yoga Position for Nerve Strength
• Illustrated Kundalini Yoga Eagle Pose for Powerful Aura
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• Basic Yoga Poses for Balance - Part 2

Best Yoga & Meditation Techniques

Most Popular Meditation & Yoga Techniques

Mastery of Meditation & Yoga now offers hundreds of time tested yoga and meditation techniques to help you achieve your highest potential.  The techniques range for helping you develop your charisma (Eagle Pose) all the way to helping you bring about the cessation of thoughts (SM Meditation Technique).  Since there are so many techniques now available though, I thought it would be valuable to point out which are the top 5 yoga and meditation techniques, that the readers have most benefited from so far.

Before I go into this top 5 list though, I want to point out 2 other recent articles which I think will be valuable in helping you decide which meditation or yoga exercises you should be practicing.

First, there is the article on Chakra Analysis & Healing, which uses the Kundalini Yoga Seven Chakra system to help you analyze your current state, and determine what areas you need the most work in.  This article also points out which yoga exercises or meditations you can do in order to heal these weakest chakra centers.  It is a helpful guide for personal development and spiritual growth.

Second, there is the popular Ultimate Meditation Techniques Guide.  This guide indicates which meditation technique you should practice, for achieving particular goals and objectives.  It helps you determine the right meditation for obtaining particular results. 

Now onto the top 5 yoga and meditation techniques which are the most popular with the readers.  They are not in any particular order though.  These are the most popular techniques from all the techniques here on Mastery of Meditation based on feedback, emails and comments.

1. Meditation Technique: AUM Mantra Meditation Technique

There are 2 very popular meditation techniques on Mastery of Meditation and the AUM Mantra Meditation Technique is one of them.  This technique is a favorite for anyone interested in opening the Third Eye Chakra and obtaining the powers to know the unknown and see the unseen.

2. Meditation Technique: Zen Meditation Technique

The other meditation technique which is extremely popular and enjoyed by many readers is the Zen Meditation Technique. This meditation is that of Lord Buddha and is excellent for developing the witness consciousness and for Self-Realization.

3. Kundalini Yoga Technique: Sodarshan Chakra Kriya

The king kong of yoga techniques is Sodarshan Chakra Kriya, which I have detailed in the article Most Powerful Yoga Pranayamas & Kriyas.  That title pretty much sums up the attraction of this wonderful yogic exercise.  It is the favorite of those looking to dissolve blockages in their energy channels, develop their internal systems, increase energy and obtain psychic powers.

4. Hatha Yoga Pranayama: Kapalbhati Yoga Pranayama

One of the best pranayamas (breathing exercises) in yoga is Kapalbhati Pranayama.  It is a simple technique, with far reaching benefits.  It is ideal for obtaining physical, emotional and mental health.  What more do your want?

5. Kundalini Yoga: Infinite Energy & Prosperity Meditation Technique

This timeless gift from Kundalini Yoga, Infinite Energy & Prosperity Meditation Technique, is about aligning yourself with the greater energies of the Universe and enabling it to shower upon you energy, gifts and prosperity.

Summary of 5 Best Yoga & Meditation Techniques:

These 5 yoga and meditation techniques have so far been the most popular here on Mastery of Meditation.  So, if you are looking for something to enhance your spiritual practice, you can’t go wrong by picking any one of these profound gems.

If there are other favorite techniques you have, please do share them with us below.  Such knowledge is precious to others looking for guidance on the journey back to the Source.

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Related Articles at Mastery of Meditation, Kundalini Yoga and Zen:

• Free Online Guided Meditation Techniques E-Book
• Guided Meditation Video Series for Daily Meditation Practice
• Yoga Meditation Techniques - The Top 3
• Easy Relaxation Meditation Video
• Yoga for Kids Guidelines & Benefits

From : YouTube :: Videos by rajshri
This video propounds the benefits of the Ashtanga Yoga. The term ‘Ashtanga’ means ‘Eight Limbs’. It refers to the 8 limbs of Yoga. Baba Ramdev elucidates on the objective of this form which is to purify the practitioners mind through eight steps. The aim of Ashtanga Yoga is to embody the traditional eight limbs of yoga (also referred to as Raja Yoga). They have been expounded by Patanjali in his Yoga Sutras. Click http://www.rajshri.com/babaramdev/index.asp to watch more Baba Ramdev Videos. Author: rajshri Keywords: Swami raam Ramdev-ji Maharaj Patanjali Yogpeeth Divya Yog Mandir divya yog health body fitness cure home remedies treatment Phal Evam Siddhiyaan babaji baba ramdev ayurvedic accupressure gharelu upchaar pranayam aasan yoga asana asanas Added: November 12, 2008

From : YouTube :: Videos by rajshri
This video elaborates on the various precautions that one should take while performing yogic asanas and pranayam. Click http://www.rajshri.com/babaramdev/index.asp to watch more Baba Ramdev Videos. Author: rajshri Keywords: Swami raam Ramdev-ji Maharaj Patanjali Yogpeeth Divya Yog Mandir divya yog health body fitness cure home remedies treatment Mein Bhratiyan Khatre Evam Savdhaniyan babaji baba ramdev ayurvedic accupressure gharelu upchaar pranayam aasan yoga asana asanas precautions careful warn remember Added: November 12, 2008

From : YouTube :: Videos by rajshri
This video about self-realization expounds on the benefits of the three streams of traditional Yoga - the meditation of the Yoga Sutras; the contemplative insight of Advaita Vedanta; and the direct experience of the center of consciousness - each of which complements the other like the fingers on a hand. Click http://www.rajshri.com/babaramdev/index.asp to watch more Baba Ramdev Videos. Author: rajshri Keywords: Swami raam Ramdev-ji Maharaj Patanjali Yogpeeth Divya Yog Mandir divya yog health body fitness cure home remedies treatment babaji baba ramdev ayurvedic accupressure gharelu upchaar pranayam aasan yoga asana asanas Added: November 12, 2008

Neck pain and discomfort is experienced by most people, especially for those who spend extended periods of time sitting at a desk or computer. This neck pain is often generated by poor posture habits and head positioning. To relief this discomfort, we have a few simple and quick yoga exercises that can help restore the balance needed for neck health.

Cause of Neck Pain While Sitting
Prolonged sitting with activities that position the arms forward of the body (like using a computer) have a tendency to collapse the spine forward. This forward collapse is most prevalent by the head.

The vertebrae of the neck (cervical spine) are designed to carry the weight of the skull in a balanced fashion. The musculature of the back of the neck are primarily classified as phasic muscles meaning they are designed to generate voluntary, short-duration contractions. This is the opposite to tonic muscles that are designed for long-duration (and often ‘unconscious’) postural support.

When we allow the head to float forward off the balancing point the cervical spine, the posterior neck muscles are forced to function with endurance thus requiring them to act like tonic muscles. Since these muscles are not functionally designed to be tonic muscles, they elongate and weaken transmitting a cascade of disfunction throughout the neck and upper back.

This disfunction becomes exacerbated by the development of tight anterior shoulder and chest muscles. With the arms chronically reaching forward, these anterior muscles shorten and tighten, thus deepening the collapsing posture. This chain of weakening and shortening progresses into further neck problems, reduced energy, reduced quality of life, and poor work performance.

How Do We Reduce the Effects of Poor Sitting Posture on the Neck?

1) First eliminate factors that generate poor posture as much as possible:
*Insure that your chair has proper support and height. Your hips should be slightly higher than the level of the knees as this will encourage you sit up into the center of the sitbones.

*Position your keyboard and mouse closer to you and at a level slightly lower than elbow height. With you arms kept closer, the anterior muscles become less dominant and the upper body can remain more extended.

*Position your computer monitor or any other primary work materials directly in front of you. Looking to one side chronically will develop muscular imbalance in the neck and back. Also position monitors at a height and angle that prevent the eyes from dropping. When the eyes move down, the skull drops forward which again shifts the neck muscles into that undesirable tonic state. If you are required to type constantly, learn to type without looking at the keyboard-again, this will help prevent the gaze and head from falling down. There are many free online learn-to-type tools available.

*Stand up and go for brief walks as much as possible. Set a timer to tell you to get off your chair and refreshen up the spine.

Easy Exercises To Restore Neck Health

The main effect of collapsed head and back posture is the loss of the natural curve in the cervical spine. These following exercises will help return body memory to where the upper vertebrae and skull should sit in order to have healthy balance:

*Neck Retractions- neck retractions will help shift the upper neck vertebrae back into place and restore the balance lines of the head over the body. Sitting or standing tall, take a slow deep inhale. As you slowly exhale, feel like you are sliding your head backwards over the neck ending with the chin tucked in. The sliding back motion is not large, but easily felt. The tucking of the chin will create a ‘double chin’ effect. Inhale to release the head into a neutral line, and again, exhale slowly as you retract and create the double chin. You can do 6-12 of these breath-guided retractions.

*Shoulder Blade Squeeze-because the collapse of the head and spine creates weakness throughout the back, you will benefit from restrengthening key back muscles. Again, sit or stand tall, and slowly breath in. As you breath out, contract the muscles between your shoulder blades (rhomboids) causing the shoulder blades to slide together. Your chest and anterior shoulders will automatically expand and release open. After briefing holding the squeezing motion, inhale to release the contraction and continue to exhale sliding the shoulder blades again together. Again, you can do 6-12 of these exercises with the pace of your breath.

*Mobilizing and Stretching Muscles-after energizing the back body, continue breathing slowly and roll the shoulders up and around in circles moving circulation through the upper back and sides of the neck.

Into gentle stretching, begin with the front portion of the neck. Relax your arms and shoulders as you sit tall. Slowly breath in, and as you exhale, turn your head to the right and look slightly up and over the right shoulder. Relax your jaw and focus on expanding the neck muscles that start at the proximal edge of the collar bone up into the front portion of the neck and base of the jaw (you may need to play around the angle of your skull and gaze). After holding for a few breaths, slowing release and repeat on other side.

Shifting into the sides of the neck, bring your head into neutral position. Breath in slowly, and as you exhale, gently allow the head to float down and over the right shoulder. There is no need to pull or contract muscles. Allow gravity to generate the stretch. After holding for a few breaths, exit by slowing turning the chin down over the chest. Then inhale the head up to neutral, and exhale to send the head to the other side. You will feel the upper trapezius muscles opening with this stretch (across the top of the shoulder line into the sides of the vertebrae).

Another beneficial stretch is opening the chest by standing at a door frame, placing one hand on the frame (slightly lower than shoulder height), and with your elbow slightly bent turn the chest and body away from the hand. This targets the anterior shoulder and chest muscles that become heavily dominant when sitting too long.

There are many more stretches and yoga exercises that can elevate neck discomfort, but these are a few easy and adequate exercises that can be quickly incorporated into your work day. Listen to your posture and the signals that the body is echoing back to you. Recognize the signs of discomfort and low energy. Explore tools to remind you to correct your posture and employ proper biomechanics to facilitate natural neck and spinal balance. Your neck will thank you for it.

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My Yoga Online added a new yoga anatomy article by Dr. Robin Armstrong, chiropractor, titled Neck Safety and Yoga Inversions. If your yoga practice includes, or may one day include yoga inversion postures, than read this important safety article.

Turning the World Safely Upside Down-The Safe Practice of Headstand and Shoulderstand Yoga Poses

Yoga inversions can be a joyful, empowering, perspective-altering experience. They require us to do things with our body that we might not have experienced since childhood. What makes yoga inversions so exciting is the fact we are using our arms and heads in ways we do not normally do. We can also make them high risk, leaving us susceptible to injury. Our necks, in particular, can bear the brunt of injuries in certain inversions.

Click Here to read this full article.

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The Problem of Free Yoga & Meditation

When I was growing up I would often visit Arsha Vaidya Gurukulam located in the Pocono Mountains in Pennsylvania.  This ashram is headed by Swami Dayananda Saraswati, who he is a great proponent of Advaita Vedanta (teachings of non-duality).  I would spend my time there listening to his lectures on the Bhagawat Gita, taking Hatha Yoga classes and discussing my favorite topic, meditation of course, with the other yogis and sanyasis (monks).

In addition, I had the honor of saving millions of tadpoles from certain death, by transferring them to a nearby brook from an unused swimming pool, where they had made their home.  The ashram had decided to refurbish the pool and Swamiji did not want to see the tadpoles killed, so I was tasked with netting and migrating them to the stream.  It was one of the best summer’s of my young life .

What I liked best about the set-up that Swamiji had put together, was that there was no charge for anything at the ashram.  Everything was for free and one gave back however they could.  I, by doing Karma Yoga (Right Work) and others in their own way.  This is how it was done in the days of old and as much as possible this system is obviously the one I prefer as well.  Thus, the free online classes, free yoga videos, free meditation books, free pranayama books, etc, etc .   And yes, for those who might be wondering, I intend to keep it that way as much as I can .

There is one issue though, with regard to free yoga and meditation, that has been lurking in my mind for some time and one that others have pointed out as well, which I would like to discuss in this article.  In the old days, if you wanted to learn powerful yogic techniques or profound meditations, you perhaps did not have to pay, but you did have to earn it.  And in general you earned it by winning the favor of the teacher.  In other words, the teachers would teach you if they felt you were worthy and had earned this privilege.  I am glad that too is no longer the case though, because this then lead to those with the knowledge wielding it for power, the formation of secret societies and what not.  So I like this new paradigm, where the knowledge is not only for free, but it is also freely available to all who seek it.  Here though is my issue.

In the modern world, whether we like it or not, money is often the yardstick used to measure an item’s worth.  The more you pay for something, the better you expect that product to be.  In our consumer driven economy, this aspect has become very ingrained and now is almost a part of our psychology.  This psychology, of determining value based on price though, creates a problem for my everything free paradigm.  In that, I wonder if the free yoga and meditation teachings are not getting their due respect because they do not have to be paid for?

I want to mention here that this certainly may not apply to you, so please don’t be offended or take this the wrong way.  Neither am I whining or complaining, or asking for gratitude or anything.  This is just something that I think may apply to some and I am discussing it as I feel it is valuable to assess this possibility, in order to ensure one is not getting unconsciously caught in this way of thinking.  If this way of thinking is coloring your view, then it could be affecting how much you are getting out of the free information on this website, because it will affect how much effort you are putting in.

I think this is an interesting point.  If, let’s say you had paid $1,000 for access to all the online yoga and mediation classes.  I am sure your approach to them would be very serious and diligent.  After all, you have to get your money’s worth!  But, since they are free, perhaps your approach is a little more casual, a little more relaxed.  Perhaps you are not as committed as you would be, if you had to plunk down a grand in order to be able to access them?  This is what I fear most with regard to giving away everything for free.  That you may not give your hundred percent to it, and that would mean you wont get the maximum benefits and results.

The benefits of yoga and meditation are profound.  They are real.  They have been proven time and again by research and scientific study, so there is no question regarding the awesome value of these practices.  But, the caveat is that they must be practiced regularly in order to bestow their blessings onto you.  That requires you to value the teachings and commit to your practice one hundred percent.  So if you must, please imagine you have paid me all your savings for access to this website and now believing that, approach the teachings and programs you find here. 

There is nothing in this world that compares to meditation.  There is nothing even remotely as valuable.  Meditation is the light that will make you realize you are everything, what more do you need?

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• 10 Things You Should Do Everyday for a Happy, Meaningful & Good Life - Part 2
• 10 Things You Should Do Everyday for a Happy, Meaningful & Good Life - Part 1
• For Spiritual Enlightenment Can a Guru or Teacher Help?

In case you are not aware, it is election season here in America and today is election day. Today Americans are going to choose their next president and it’s a heated battle between 2 senators, John McCain and Barack Obama. This particular election has gotten a great deal of media attention worldwide, and has broken all previous records for how many polls have been conduction to gauge which candidate is leading.

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• Yoga, Meditation & Self Improvement Carnival - Edition #21

How to Heal & Balance Your Chakra Centers

Chakra Analysis

The Kundalini Yoga Seven Chakra model is a great way to approach your personal development and spiritual growth.  I have given an overview of this model in the article Kundalini Yoga Seven Chakra System, and in this article I would like to give you some guidelines on how use this model to help you achieve your highest potential.

Essentially, Chakra points can be thought of as energy centers which govern various regions of your body, and are responsible for various personality traits and emotions.  Balancing and healing these centers in turn helps to rejuvenate and strengthen the corresponding organs and glands in that chakra’s region, as well as uplift the emotions governed by that chakra.

This healing and balancing process entails the following two steps.  Chakra analysis to help determine what center needs some work, and then yoga exercises and meditation techniques to help heal and balance that center.  For each chakra I have given some guidelines below to help accomplish both these steps.  I have provided a way to analyze yourself to see which chakra might be out of balance and then provided some treatment options to help you correct this imbalance.

Below is by no means a comprehensive chakra analysis guide, as that would be quite extensive, but it should give you enough information to make a solid judgment of where your weaknesses lie, so you can start to work on those areas.

The Chakra Analysis, Healing & Balancing Guide below points out the primary emotions and traits a particular chakra center is responsible for.  Then it provides 4 questions to ask yourself to help you understand how you are doing in that department.  If you are answering "yes’ to most of these questions for a particular chakra, it means you need to work on that center.  To do so, practice the yoga and meditation techniques provided to heal and balance that particular chakra (these are links to the actual articles with those techniques).

Chakra Analysis, Healing & Balancing Guide:

1. Root Chakra: 

Physical Security, Fear, Health

1. You  feel physically insecure and weak.
2. You have constant health issues and illnesses.
3. You have a lot of fear.
4. You don’t feel connected to the Earth and a part of nature.

Yoga & Meditation Techniques to Help Heal Root Chakra:

Kundalini Yoga Crow Pose for Root Chakra Cleansing
Kundalini Yoga Cat-Cow Pose for Fighting Fear

2. Sex Chakra: 

Creativity & Self-Expression

1. You suffer from sexual dysfunction.
2. You have trouble expressing yourself and conveying your emotions.
3. You lack creativity.
4. Your life is dull and monotonous.

Yoga & Meditation Techniques to Help Heal Sex Chakra:

Sat Kriya to Raise Sexual Energy
Hatha Yoga Butterfly Pose

3. Navel Chakra:

Willpower & Anger

1. You lack willpower and determination.
2. You have anger issues.
3. You have control and power issues.
4. You have low energy.

From the above I am sure you see why Kundalini Yoga emphasizes working on the Navel Chakra before all others.  Without it functioning properly, you have neither the energy nor the willpower to bring about positive change in yourself.

Yoga & Meditation Techniques to Help Heal Navel Chakra:

Kundalini Yoga Stretch Pose
Core Abdominal Power Yoga Set
Yoga Ab Exercises & Workout for Toned Stomach
Kapalbhati Yoga Pranayama

4. Heart Chakra: 

Love, Grief, Forgiveness

1. You have a hard time forgiving others and have many enemies.
2. You are often depressed and sad.
3. You don’t feel much empathy or compassion for others.
4. You are not charitable.

From the above, you will see why many yoga and meditation teachers feel that the heart center is the place to concentrate one’s efforts.  This center is especially important for those drawn to the devotional path to spiritual growth.

Yoga & Meditation Techniques to Help Heal Heart Chakra:

Kundalini Yoga Jesus Pose for Sacrifice & Inner Strength
Hatha Yoga Camel Pose
Heart Chakra Opening & Balancing Set
So Hum Mantra Meditation Technique

5. Throat Chakra: 

Communication, Thinking

1. You have a hard time communicating your thoughts and ideas.
2. You are not a clear thinker.
3. You are not a good listener.
4. You gossip too much.

Yoga & Meditation Techniques to Help Heal Throat Chakra:

Yoga Neck Rolls (from the Kundalini Yoga Spinal Warm-up Series)
Hatha Yoga Camel Pose
Hatha Yoga Plough Pose
Hatha Yoga Shoulder Stand

6. Brow Chakra (Third Eye):

Intuition, Psychic Powers

1. You don’t have much intuitive ability.
2. You don’t feel like you have much guidance from within.
3. You have not experienced much that is out of the ordinary.
4. You find the world dull and mundane.

The Third Eye is another chakra which is often the focus of early kundalini work.  This is because opening and balancing this center provides you access to inner guidance and the ability to “feel” your way through life.

Yoga & Meditation Techniques to Help Heal Third Eye Chakra:

AUM Mantra Meditation Technique to Open Third Eye

7. Crown Chakra: 

Spirituality, Bliss

1. You are not at all spiritually motivated.
2. You have not experienced much in terms of spirituality or transcendence.
3. You don’t see the poetry of life and nature.
4. You are too materialistic and frivolous.

Yoga & Meditation Techniques to Help Heal Crown Chakra:

Kundalini Yoga Crown Chakra Meditation Technique

Chakra Analysis & Healing Summary:

These guidelines will get you started on analyzing the state of your chakras and determining where you need the most help.  I would suggest picking the weakest chakra and working on it for 1 to 2 weeks and then re-assessing yourself to measure the progress.  From there move to the next weakest chakra and continue on from there.

I will be adding to this document more yoga and meditation techniques to help open and heal various chakras as I publish them on the website, so be on the lookout for that.  Remember a balanced and healthy chakra system, means a balanced and healthy life.  Have you done your Yoga, Pranayama & Meditation for today ?

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Related Articles at Mastery of Meditation, Kundalini Yoga and Zen:

• Heart Chakra Balancing Yoga Video for Love & Forgiveness
• Chakra Meditation Techniques - The Top 3
• Expanded Free Online Guided Meditation & Kundalini Yoga Classes
• 3rd Eye (Ajna Chakra) Opening & Balancing Free Online Class Syllabus: Course #103
• Developing Psychic Abilities with Powerful Yoga