The Subtle Body in Yoga, lists
5 prāna/vāyu body area movement practice
1 - prāna upper torso up, exhale jālandhara-bandha to channel to center
2 - apāna lower torso down, inhale mūla-bandha to channel to center
3 - samāna abdomen balancing, digestion uddīyāna-bandha to lift center, agnisāra, nauli, bhastrika prān.
4 - udāna limbs up, circulating, PNS/SNS śakti-calana (circulating, inner orbit)
5 - vyāna whole body pervading, radiating efortless prānāyāma, whole body breath
3 nāḍi translation physiology associations river action
1 - ida “comfort” left side moon, feminine, apāna Ganga contraction, cooling
2 - piṅgala “tawny” right side sun, masculine, prāṇa Yamuna expansion, heating
3 - suśumna “most gracious” central column ascent of kuṇḍalinī, udāna Saraswati rising, stillness
7 cakra location bija mantra color element quality
7 – sahasrāra crown ōṃ [or silence] white [none] bliss
6 – ajñā center of head kṣam or ōṃ indigo/violet [none] consciousness
5 – viṣuddhi throat ham blue space communication
4 – anāhata heart yam green air love/compassion
3 – manipura belly/solar plexus ram yellow fre will/power
2 – svādhisthāna pelvic center vam orange water self/sex
1 – mūlādhāra perineum lam red earth root/ground
Sean Feit | nadalila.org | 2015 3 granṭhi cakra location [western] psychology insight (piercing) may come through...
3 - rudra-granthi ajña head/“third eye” transpersonal, wisdom self inquiry, meditation, samādhi
2 - viṣṇu-granthi anāhata heart center emotions, relationship interpersonal work, heart practices
1 - brahma-granthi mūlādhāra root/pelvis material, sexual, safety trauma work, ego strengthening
5 kośa layer/sheath practice awareness of...
1 - annamayakośa “food” [body] āsana, yama movement, sensation, activity, posture, temperature
2 - prānamayakośa “energy/breath” prānāyāma pleasure/pain, vibration, nervous system state
3 - manomayakośa “mind/heart” meditation, [therapy] emotions, thoughts, story, judgment, self/other, mind state
4 - vijñānamayakośa “wisdom/knowing” contemplation, inquiry discrimination/discernment, clarity, understanding, View
5 - ānandamayakośa “bliss” dhyāna/samādhi dissolving, oneness/emptiness, love, contentment, peace
3 guṇa translation experience associated with tattva: sāttva luminosity purity, understanding jñānendriya: ears, skin, eyes, tongue, nose (“knowing” senses) rājas movement physicality, energy karmendriya: mouth, hands, feet, genitals, bowels (“action senses”) tāmas mass density, solidity tanmātra: sound, touch, form, taste, smell (“subtle elements”)
3 antaḥkaraṇa translation experience practice manas mind thought, emotion, attention, sense-process observing thoughts, samādhi, tracing to source ahaṅkāra the “I”-maker identity, self-consciousness, “I, me,mine” awareness of “selfng”, inquiry, relationship buddhi intelligence reason, imagination, discernment study, analysis, inquiry, ethics, open awareness
Sean Feit | nadalila.org | 2015