Chakra Five - Visuddha
Sound, Creative identity, Self-Expression
This Chakra is located in the throat and is about opening the voice, speaking your truth, and freeing your creativity. Through communication you connect, expand, and unite with others, creating your world as you go. The voice is a living expression of ones basic vibration. While a great deal of communication happens through your actions, artistic expressions, and body language, the voice is the main organ of communication. The quality of your voice, more than the content of your speech, can reveal a great deal about the condition of your fifth chakra. Opening your voice is an essential practice that can free your creativity and improve your communication.
Focus: The throat, hyoid bone, neck, mouth, ears
Set up in Level 2 pranayama Bring the breath upwards to rib cage begin inhale in lower ribs imagine a big rubber band wrapped around the entire rib cage and you will breathe into the entire circumference of rubber band. As you do, breathe in with the nose and out through the mouth, making sound -- two minutes.
Sit in crossed-legged pose The hyoid is a horse-shoe shaped bone about 1-2 below the crease of the throat. Imagine the bit of a horses bridle connected there and the reins gently pulling you back be careful to pull to hard and flatten the neck (cervical spine).
Come to Table Pose practice cat 1 and cat 2 allowing the pose to originate from the fifth chakra with the reins gently pulling you practice Downward Facing Dog pose letting the reins guide you in the pose.
Lie on your back with your head on the carpet center back of head on floor, rotate your head without lifting it toward the right shoulder, back to center, then to the left shoulder. Repeat to each side pausing to press the center and sides into the floor to the count of five. Come to standing at a wall and practice same with head pressed slightly into it.
Practice Triangle at the wall rotating the head looking upwards toward the arm/hand & downwards toward the foot -- Practice Warrior I and Warrior II -- Neck Rolls - Yes, No, Maybe -- then chant 3 OMs. End in Savasana 5 minutes.