How We're Stretching

In the yogic tradition, the body contains seven major chakras or energy centers that are aligned in a column from the base of the spine to the top of the head. The fourth chakra, known as Anahata, is located in the area of the physical heart. When the heart chakra is open, we feel a deep connection to everyone in our life and community. When the heart center is blocked, however, we feel alienated from others.

According to The Seven Spiritual Laws of Yoga, the heart chakra is governed by the Law of Giving and Receiving, which states that the universe operates through constant and dynamic exchange. Every act of giving is an act of receiving. When you welcome a gift into your life, you provide someone else the joyful experience of giving.

In your yoga practice, the Law of Giving and Receiving is alive in every breath you take. With each inhalation and exhalation, you exchange billions of atoms with the environment. In each yoga pose, the complementary pairs of muscles are contracting and relaxing, holding and releasing. When the life force is flowing freely through your body/mind, you are in natural alignment with the generosity and receptivity of the universe.

There are specific yoga poses that enliven the flow of energy through the fourth chakra, including Badda Konasana or butterfly pose:

Badda Konasana		Butterfly Pose
BAH-dah kone-AHS-ahna		4th Chakra Anahata / Heart Chakra
Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together. Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor. If it isn't possible to hold the toes, clasp each hand around the same-side ankle or shin. Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum. Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the knees follow. Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position.
Benefits	Contraindications
Lengthens the spine. Massages and strengthens the liver and kidneys. Stretches out the chest and shoulders.	Herniated discs.