Chakras! Whether you’re a yogi or someone who hasn’t practised a single time, you’ve probably heard about them.

So what are they? In yoga philosophy, chakras are 7 energy points in our subtle body or centres, forming a spiral of energy flow through our body.

Each chakra represents a different aspect of our body, mind and soul. Any imbalances in chakras (also called blocks) can create an imbalance in those areas and the entire wellbeing of a person.

When all chakras are in a balance, they create a healthy flow of energy through our body.

Through our yoga asana practice, meditation, connection to natural elements as well as healthy nutrition, we can achieve that healthy energy flow and overall wellbeing.

We’ve created his 7 chakra guide to help you understand each chakra, what it represents, and what and we do to reach the chakra balance (and the health of each chakra separately).

The guide includes the meaning, representation, location, element, colour, mantra, crystals, aromas, foods, yoga poses and affirmations as well as symptoms of imbalance for each chakra.

Chakras represent not only physical but also our mental and spiritual health. A balanced chakra system allows us to feel our best, to reach our goals, manifest our true selves and simply – live healthy lives.

Muladhara (Root Chakra)

Meaning: Mula – “root”, Adhara – “support” or “base.”
Location: base of the spine
Element: earth
Colour: red
Sound (mantra): Lam
Crystals: red jasper, garnet, bloodstone, smokey quartz, poppy jasper, jet.
Aromas: cloves, cedar, rose, sandalwood.
Foods: red apples, strawberries, eggs, beans, nuts, root vegetables (potato, sweet potato, beetroot)
Poses: Vrkhasana (Tree pose), sukhasana (simple pose), malasana (deep squat), tadasana (mountain pose), Virabadhrasana II (warrior II), balasana (child’s pose), savasana (corpse pose)
Affirmations: I am safe. I am secure. I am here.

The Root chakra represents and is associated with safety, security, stability and grounding. It includes our basic needs and desires (food, shelter, security). These lay the foundations for our lives, represent our core beliefs, values, family relationships, “feeling at home”. The fight or flight response comes from this chakra.

Imbalanced chakra creates feelings of being lost, anxious, stressed.

Svadhisthana (Sacral Chakra)

Meaning: Swa – “one’s own”, adhisthana – “abode” or “seat.”
Location: pelvic area
Element: water
Colour: orange
Sound (mantra): Yam
Crystals: amber, orange moonstone, citrine, hematite, carnelian
Aromas: rose, jasmine, sandalwood, ylang-ylang, clary sage
Foods: oranges, carrots, mangoes, pumpkins, sweet potatoes, various seeds and nuts, fish
Poses: Virasana (hero pose), Deviasana (Goddes pose), Anjaneyasana (low lunge), Mandukasana (Frog pose), Paschimottanasana (seated forward bend).
Affirmations: I feel. I love. I am passionate. I am creative.

The sacral chakra is a centre of feeling, emotion, intimacy, pleasure, connection. It is associated with or creativity as well as sexuality and fertility. It corresponds to the reproductive and sexual organs and represents fluidity, creativity, and fertility. A healthy second chakra represents a healthy, creative, passionate life.

Blocked chakra creates feelings of low self-confidence, inability to cope with changes, feeling emotionless, cold, rigid.

Manipura (Solar Plexus Chakra)

Meaning: “resplendent gem” or “lustrous gem.”
Location: between the navel and the rib cage, solar plexus
Element: fire
Colour: yellow
Sound (mantra): Ram
Crystals: Tiger’s eye, amber, citrine, yellow jasper, Lemon Quartz, Malachite
Aromas: chamomile, myrrh, rose, frankincense, sandalwood
Foods: ginger, chamomile, turmeric, cumin, bananas, flax seeds, lemons, legumes, whole grains
Poses: Dhanurasana (Bow Pose), Virabadhrasana III (Warrior III), plank pose, Parsvottanasana (side stretch), Kappalabhati pranayama, Navasana (Boat Pose)
Affirmations: I can. I am confident. I am worthy of.

Manipura chakra represents our power, strength, self-esteem. Self-worth and acceptance stem from this chakra. If the chakra is balanced, we feel confident with our decisions in life; we take action, are productive.

A blocked chakra creates low self-esteem, self-doubt, fear, low energy and passive behaviour. It cal also create issues and pain with digestion.

Anahata (Heart Chakra)

Meaning: “unhurt.”
Location: centre of the chest, heart area
Element: air
Colour: green
Sound (mantra): Yam
Crystals: jade, rose, emerald, rose quartz, amazonite
Aromas: rose, lavender, neroli, marjoram, basil
Foods: green vegetables (spinach, green beans, zucchini), green fruit (avocado, limes, kiwi, apples), herbs (basil, parsley, mint, coriander), green teach, spirulina, chlorella
Poses: Bhujangasana (cobra pose), Ustrasana (camel pose), Camatkarasana (wild thing), Setu Bandha Sarvangasana (bridge pose), Matsyasana (fish pose)
Affirmations: I have infinite love. I love.

This chakra represents and is a channel for love, compassion, understanding, empathy. It helps us connect with the world, others and ourselves, exercises kindness and compassion. It helps overcome sadness or anger and is the energy centre for love, happiness and joy.

Blocked chakra manifests with loneliness, shyness, fear, inability to connect with others and actual heartache.

Vishuddha (Throat Chakra)

Meaning: “pure” or “purification”
Location: throat area
Element: ether
Colour: blue
Sound (mantra): Ham
Crystals: aquamarine, azurite, turquoise, sodalite
Aromas: frankincense, jasmine, sandalwood, rose, ylang-ylang
Foods: soups, sauces, fresh juices, smoothies, blueberries, blackberries, peaches, plums, coconut water.
Poses: Singhasana (Lion Pose), Halasana (Plow Pose), Matsyasana (fish pose), seated cat-cow, mantra chanting
Affirmations: I live my truth. I am heard. I am positive.

This chakra represents the ability to communicate freely, speak the truth, express emotions, respect own and others opinions. It helps live honestly, reach goals and live in harmony with others.

Blocked chakra manifests in holding back on expressing needs and desires, not finding own voice or truth.

Ajna (Third-Eye Chakra)

Meaning: “perceive” or “authority.”
Location: between the eyebrows
Element: light
Colour: indigo
Sound (mantra): OM
Crystals: clear quartz, amethyst, purple fluorite, moldavite
Aromas: myrrh, sandalwood, Palo Santo, grapefruit
Foods: fish, nuts, blueberries, flax seeds, purple cabbage, cacao and dark chocolate, grapes, eggplants
Poses: Sukhanasan (Easy pose), flows, meditation, chants
Affirmations: I am that. I see clearly. I trust myself.

The third eye chakra represents intuition, spiritual awareness, ability to see clearly and through illusions. It governs all of the other chakras. It allows us to tap into our deeper wisdom, subconscious, spiritual insight, understand the meaning of it all.

Blocked chakra represents in migraines, poor sleep or insomnia, difficulty to make decisions.

Sahasrara (Crown Chakra)

Meaning: “thousand pettaled.”
Location: the crown of the head
Element: Cosmic Energy
Colour: white
Sound (mantra): OM
Crystals: blue sapphire, amethyst, clear quartz, diamond
Aromas: rose, jasmine, frankincense, lavender, sandalwood,
Affirmations: I trust my intuition. I am connected.

Located outside of the body, this chakra represents the non-physical, spiritual realm. It allows us to experience oneness with the world and complete freedom. We start living with faith, trust and abandon fear and anxiety.

Blocked chakra manifests with feelings of isolation, lack of direction, disconnectedness.

If you want to go further into your chakra journey, here are some of our suggestions for the first steps!

The post The Ultimate Chakra Guide appeared first on Summersalt Yoga Retreats.

By Vanessa Fleming, Summersalt Yoga teacher

Summertime is upon us! Which means all kinds of fun! Beach time, outdoor events, festivals, swimming, you name it!

And in summer, it’s easy to abandon our regular routines in lieu of fun and living in the moment. Living in the moment is awesome and amazing! But sometimes it can also mean indulging in some bad habits…one too many beers, one too many barbeques, one too many hours in the sun…

Here are some ways to keep mindfulness about you as the sun turns up and the days stay long.

KEEP HYDRATED

Make a commitment to keep up the water intake. We forego the water when we are out and about in the summer days and daze, simply because we lose awareness. Make a commitment to drink enough water. Drink a full glass of water every 1-2 hours (2 glasses if you are in the sun!). Set a timer, make yourself a reminder. Not only will you feel better, but you are continuing to cultivate mindfulness through conscious awareness.

WEAR A HAT OR COVER UP AND USE SUNSCREEN

We are all guilty of this at some point in our lives. And we usually realize when it’s too late, after the sun has gotten us. Not only does too much sun exposure create skin burns, but it also dehydrates us, makes us prone to illness, and can deplete our vitamins and energy. The sun is a vital tool to strength and energy as long as we use it correctly! Also remember, the sun is extra sneaky on cloudy days. These are the days when we forget the sun’s power and we get wrecked. When you’re getting ready to go out for the day, incorporate sunscreen application to you daily routine (30-50 SPF as the months get hotter). Always re-apply when getting out of water, and carry hats and light weight cover ups to protect your skin. Make it part of a ritual!

GO EASY ON THE DRINKS

Ah, summer cocktails are the best. It’s so easy to just indulge as you’re hanging out and enjoying life. It’s also so easy to overdo it. This one goes hand in hand with staying hydrated and being in the sun. The sun will naturally deplete you, and alcohol exacerbates that as well. Try swapping for non-alcoholic refreshments every other drink.  Your decision making skills will be in better tact, which is what mindfulness is all about. (Your wallet will also thank you).

TAKE WALKS

What better way to really appreciate this time of year than to just be completely immersed in it?! Walks on the beach or in nature connects us with what is going on right now. Stop and pick up treasures along the way, smell the flowers, connect with the surroundings. Each pause can create a connection, a lasting imprint on our souls, and a  deeper sense to what is in us and around us.

SPEND TIME WITH FRIENDS

And of course, doing all of this with your favorite people makes it even better. Take the time to put down the phones and devices, and really find the moments to bask in the sunny days with the beautiful people around you. Each laugh is worth a lifetime…embrace, love, let go, and be free!

The post Cultivate mindfulness in summer months appeared first on Summersalt Yoga Retreats.

By Cynthia Mitchell

Why not choose a plant-based diet? My diet for the past 13 years has been plant-based, and over the years I have been faced with many comments from friends and family such as…. “I could never do that.” “What do you eat?” “How do you get enough protein?” “So you eat chicken right?” “Are you hungry all the time?”

To answer these mysteries…. I eat food, just like you, minus the animal. Chicken is not a plant, so No, I do not eat chicken. I get all the protein necessary for human existence from plants like spinach, lentils, edamame, quinoa, nuts, beans, avocado…. the list goes on and on.

No, I am not hungry all the time, I am fully satisfied and not lethargic. And you can do it if you WANT to. That last one is the real challenge. WANTING to is the real reason why so many people do not choose a plant-based diet. We have to WANT to. We have to WANT to take care of our bodies. We have to eat like we give a damn about ourselves. Most of us live our lives as if we have another body stored away in the back of our closet that we can just jump into when this body becomes unhealthy. But in reality, we do not. We have ONE body. ONE life. ONE opportunity to feel good in the body we live in.

Let’s face it, our health industry pays no attention to the food industry and the majority of our food industry pays no attention to health. Your health is in your hands.

So let’s briefly look at some of the benefits of choosing a plant-based diet.

Less cholesterol from meat = balanced blood pressure = less pressure in the arteries in your heart = less risk of heart attack.

More fiber from plants = better digestion = happy waistline and tummy. Less saturated fats from meat = less clogged pores = better complexion.

Hormones injected in mass-produced animals = a higher risk of hormone cancers like colon and breast cancer.

And those are only a few benefits of a plant-based diet. I encourage you to do your own research on those facts in more depth.

We have all been told before, read in a magazine, or seen on a billboard why we should eat less meat and more plants. In today’s society, it is impossible to claim negligence with media and technology. There is no excuse other than not WANTING to. So why don’t we WANT to? Have you ever asked yourself? Every time you put food in your mouth you get the opportunity to nourish your body or damage your body.

When your body is hungry it wants nutrients, not calories. Nutrients that can be found in plants. Plants that are grown in nutrient-rich soil from the earth.

Eating well is a form of self-respect. Respecting your body. You know – the only one you have for the next 40-60 years? So why not choose a plant-based diet?

The post Why I choose a plant based diet appeared first on Summersalt Yoga Retreats.