This may seem like common sense to some, but so many people are completely unaware of the fact that they can help to empower a specific chakra by strengthening the physical body in that chakra’s region. They meditate, but don’t exercise. Through this section, I intend to change that. Additionally, one of the less obvious benefits is that you can channel your stress and negative emotions into Weight Training, thereby releasing these emotions and putting them to positive use. If you are at all unclear on any of the “exercises” that I have included, run a search on the internet or ask a personal trainer or any athlete at your gym. Below I match exercises with chakras and chakra regions to give you an idea of how to accomplish your occult objectives through physical exercise, which is to be done "in addition to" the JoS meditations. The following exercises work well for “my” physical body; you may wish to make use of additional exercises according to your own needs.
THE SEVEN MAJOR CHAKRAS
7th CHAKRA (crown): Scalp
*Not/Applicable
6th CHAKRA (front, middle, rear): Head Region
*N/A
5th CHAKRA (front, rear): Neck
*Neck Raises
-Lie down on a hard flat surface. Place a towel on your forehead. Place a [circular bar] weight on your forehead (the towel should be between your forehead and the weight). I prefer a 25lb weight (start very low in weight; neck injuries are not fun). Hold the weight steady to your forehead with your hands on its sides [without adding resistance] and focus on slowly lifting the back of your head off the ground for 12-18 controlled reps. If your neck feels strained, stop and use less weight or don’t lift your head and neck as high. Ask a personal trainer to watch you do the exercise if you are unclear about how to avoid neck strain. (note: I find that my upper abs also get worked, but you want to reduce this and focus primarily on the neck.)
4th CHAKRA (front): Chest
*Bench Press (Flat, Incline, Decline)
*Push-ups
*Shoulder Press
(note: this “may” help the 4th chakra, but obviously stimulates the shoulder region)
4th CHAKRA (rear): Upper Back
*Pull-ups
*Cable Pull-downs
*Cable Pull-backs
3rd CHAKRA (front): Upper-Middle Abdominals
*Sit-ups
*Crunches
(note: these work all of your abs)
3rd CHAKRA (rear): Middle Back
*Cable Rows
-very controlled, pausing briefly each time you reach the end of your pull-back, thereby contracting your middle back muscles
*Back Extensions
(note: these are best for lower back, but I find that if you combine the cable row motion with your arms, you can create the same middle back contraction)
2nd CHAKRA (front): Lower Abdominals
*Leg Raises
2nd CHAKRA (rear): Lower Back
*Back Extensions
-from the waist down, you are locked and motionless. You begin with your upper body hanging in front of you and you raise you upper body until your entire body is straight from heel to crown. Ask a personal trainer to show you the machine/equipment to use.
1st CHAKRA (root): Tailbone & G-Spot Region
*N/A
SOME MINOR CHAKRA REGIONS
Note: the same applies for all major and minor chakras- target the region local to the specific chakra(s) with specific exercises; strengthen the chakra(s) by strengthening that physical region.
CHAKRAS: Shoulders
*Should Press
*Front Raises
*Lateral Raises
CHAKRAS: Upper Arms
*Bicep Curls (dumbbell, bar, machines, or bicep pull-ups)
*Tricep Press-Downs (dumbell, bar or machines)
*Tricep Dips
*Trip Press
CHAKRAS: Forearms
*Bar Wrist Curls
-Grip bar with your hands, which should be shoulder width [or less] apart. Bar should be hanging in front of you, palms facing towards your body. Curl towards your body. With the curling motion, you may alternate wrists as if you are winding a rope around the bar.
*Bar Reverse Wrist Curls
-Same. Curl away from your body.
CHAKRAS: Legs
*Quadricep Extensions
*Hamstring Curls
ADDITIONAL EXERCISES
*Diamond Push-ups
-prepare to do a regular push-up, but with the tip of your right hand index finger touching the tip of your left hand index finger and with the tip of your RH thumb touching the tip of your LH thumb, forming a diamond with thumbs pointing down and index fingers pointing up. Place your hands, palms to the ground, directly underneath the space just above your abs, a non-muscle space between your chest muscles. These push-ups will stimulate the region exactly above the diamond.