Yoga For The Third Eye Chakra

The third eye chakra (Ajna), or sixth sense as it is more commonly referred to is located, between the eyebrows and is the centre of our intuition and foresight.

When our third eye is balanced we are in tune with everything that is going on in and around us and we feel all our five senses are engaged.

To keep this chakra balanced and energised we look to yoga poses that focus our mind and help improve concentration.

We start with some simple eye exercises:

Blinking

• Open your eyes nice and wide.
• Blink quickly around 10 times.
• Close your eyes and rest for 20 seconds then repeat this sequence another 3 times.

Looking Up and Down

• Sitting in a comfortable position, looking straight ahead and your body relaxed, move your gaze upwards keeping your neck still.
• Then bring your gaze down.
• Repeat this sequence up to 10 times.

Looking Sideways

• Move your eyes from side to side; again making sure it’s only your eyes that are moving and not your neck.

Eye Circles

• Start by taking your gaze towards the ceiling then slowly take your eyes towards the right in a clockwise direction.
• From the right bring your gaze downwards and move your eyes slowly to the left.
• Repeat up to 10 times to begin with and then increase to 20 repetitions, as you feel more comfortable with the exercise.

Shifting Focus

• Holding a pencil in an outstretched arm in front of you, focus on the pencil.
• Slowly bring the pencil closer to your face until it appears blurred.
• Repeat this sequence another 3 times.

Tadasana (Mountain Pose)

• Stand with your feet together, firmly and evenly on the ground.
• Relax your shoulders and lengthen your neck. Let your arms hang by your sides, palms facing outwards and look straight ahead.
• Take a deep breath and raise your arms above your head with your palms facing each other and your fingertips pointing to the ceiling.
• If it feels comfortable tilt your head back slightly and gaze up to the ceiling.
• If you feel any pain in your neck keep your gaze in front of you so you’re looking straight ahead.
• Hold and breathe normally.

Vkrsanana (Tree Pose)

• From Mountain Pose (Tadasana) bend your right knee and place the sole of your right foot high up against the inner left thigh.
• Keeping your left leg straight breathe in and raise arms out by your sides to shoulder level, palms facing up and breathe out.
• Stretch and extend your arms up over your head and place the palms of your hands together. You should feel a nice stretch in your shoulder blades. Hold and breathe normally.

Garudasana (Eagle Pose)

• Wrap your left foot around the outside of your right calf (or ankle depending on where is comfortable for you)
• Bend both elbows in front of you to a 90 degrees angle.
• Put your right arm under your left and join your palms together, crossing your wrists. The fingers of your left hand may be touching the middle of your right palm.
• Repeat on the other side.

Virasana (Hero Pose)

• Kneeling down with your thighs and ankles together and your toes tucked under your buttocks.
• Lengthen your tailbone and sit up straight and tall.
• Looking straight ahead, rest the palms of your hands on your thighs and relax your shoulders.
• Use a foam block or blanket underneath your buttocks if your sacrum doesn’t touch the floor.
• Sit here for a few breaths.
• As the ankles get stronger you can stay in the pose for longer.

Arch Pincha Mayurasana (Dolphin)

• Starting on all fours, place your forearms on the mat shoulder-width apart.
• Tuck your toes under and lift your hips up.
• Straighten your legs as you would if you were going into downward facing dog but keep your forearms pressed to the floor.
• If you feel that straightening your legs puts too much pressure on your back or spine keep your knees slightly bent.
• Keep your shoulders directly over your elbows and relax the base of your neck.

Savasana (Corpse Pose)

• Lie flat on your back with your feet pointing out to the sides and your palms facing up. You can put a bolster under your knees if lying flat on the floor/mat isn’t comfortable for you.
• Nestle your shoulder blades down your back and across the mat, releasing all the tension in your body.
• Close your eyes and breathe your natural breath.
• Bring attention to your body by relaxing each part of your body starting with your forehead. Relax the frown lines we all get when we’re concentrating or holding onto any type of tension in our bodies.
• Let your relaxing gaze hover over your eyes, your cheeks and relax your jaw.
• Now bring that relaxing gaze all over your body and breathe and relax.
• Rest here for 10 – 15 minutes then when you’re ready to bring yourself out of this posture start to bring awareness back to your body by wriggling your fingers and your toes.
• Bring your right leg to your chest and give it a hug, then bring your left leg up to join it and give both your legs a hug.
• Rock from side to side to ‘massage’ your lower back.
• Then slowly turn over to your right side so you’re almost in foetus position like you would do if you were sleeping in bed.
• Take a few breaths here then slowly and at your own pace bring yourself back up to sitting.