Session 3: Solar Plexus Chakra & Asana

Session 3 in the Hero's Journey

"Challenges / Test of wills" — Encourage, adjust, take action.

The 3rd Limb: Asana

Asana means "posture" — the physical practice of yoga. But it is not just about the shape of the pose. Asana is about developing strength, flexibility, and awareness to be fully present in your body.

The 3rd Chakra: Manipura — Solar Plexus

• Color: Yellow
• Bija Mantra (Seed Sound): RAM
• Qualities: Core, power, strength, resilience, endurance, playful encouragement

Asana

Develop strength through Warriors, Crescents and Core Asana.

Flow Triggers

• Challenge/Skills ratio
• Higher consequences
• Deep embodiment

The Mantras of Session 3

1. WORDS HAVE THE POWER TO CREATE — SPEAK ONLY TO CREATE JOY
2. I Got This
3. STRONG from the INSIDE
4. PRACTICE makes POSSIBLE

Meditation

Slow strong exhale for gentle core engagement. Identify stillness in the center of your being.

The 8 Asana Challenge Concepts

These concepts guide how to design and teach challenging asana that builds resilience without causing harm:

1. Build foundation ground up — Strong foundations create strong poses. Start with the feet, build up through the ankles, legs, core, to the crown of the head.
2. Meditative flow states — Challenge should create the conditions for flow, not prevent it. When challenge matches skill, flow emerges.
3. Balance wrist/ankle time — Do not overuse joints. If wrists need a break, modify or skip weight-bearing. Alternate between flexibility and strength work.
4. Static poses for bone density — Weight-bearing static holds build bone density. Balance with dynamic movement for cardiovascular benefit.
5. Reaction vs response — In challenging poses, notice whether you are reacting (automatic, often fearful) or responding (thoughtful, intentional).
6. Observation for sthira/sukha — Use observation skills to find the balance of stability and ease in every pose. Neither collapse nor strain.
7. Prep/counter/exit strategies — Every challenging pose needs preparation, a counter-pose, and a clear exit strategy for safe progression.
8. Stretch reflex 3% — The stretch reflex causes muscles to contract when stretched too far or too fast. Only push 3% past your comfortable edge.

The Art of Challenge

"Finding JUST the right intensity — enough challenge for resilience without insurmountable failure."

Resilience = Existing Optimally When Conditions Are Not

True strength is not about perfect performance — it is about showing up and doing your best even when conditions are not ideal. The mat is your laboratory for life.

Science: Responding vs Reacting

This is one of the most important concepts in the entire training:

• REACTION releases harmful chemicals — cortisol, adrenaline — when you react from a place of fear or stress. Reactions are automatic, often defensive, and keep the body in a stressed state.
• RESPONSE comes from a calm, centered space. Responding triggers helpful chemical reactions — serotonin, dopamine, endorphins, oxytocin — that heal and strengthen.

PFEs & Mantras Trigger Helpful Chemical Reactions

PFEs (Pre-Frontal cortex Exercises) and mantras are tools to shift from reaction to response:

• Name what you see
• Count 3 breaths
• Use a mantra
• Smile
• Look up (literally changes your brain state)

Encourage Yourself First

Before you can encourage others, you must be able to encourage yourself. The same words and energy you offer others — offer them to yourself first.

BFD (Big Felt Detail)

Notice one specific, beautiful detail in the moment. This engages the prefrontal cortex and pulls you out of reactivity into presence.

Teaching Cues for Session 3

These cues help students embrace challenge productively:

• "Little of this, little of that" — Small adjustments make big differences. Fine-tune instead of forcing.
• "Practice in here for out there" — What you practice on the mat, you take into life.
• "Resilience = existing optimally when conditions are not" — True strength shows up when things get hard.
• "Encourage yourself first" — Before you can lift others up, fill your own cup.
• "PFE / BFD / Mantras" — Use Pre-Frontal cortex Exercises, Big Felt Detail, or mantras to shift from reaction to response.
• "WORDS HAVE THE POWER TO CREATE — SPEAK ONLY TO CREATE JOY"
• "I Got This"
• "STRONG from the INSIDE"
• "PRACTICE makes POSSIBLE"

Asana Sequencing for Session 3

8 minutes: Strength & Stability

• Warriors — Warrior I, II, III — building leg strength and grounded power
• Crescents — High Lunge, Crescent Lunge, Reverse Crescent — hip flexors and core
• Triangles — Triangle pose — side body length and strength
• Side Angles — Extended Side Angle (Parsvakonasana) — deep lateral engagement
• Lunges — Low Lunge, Anjaneyasana — opening hip flexors with stability
• Pyramids — Parsvottanasana — standing forward folds for hamstring length
• Boats / Planks — Navasana, Plank, Side Plank — core fire

Stronger: Inversions, Arm Balances, Plank Variations for students ready for more challenge.

Key teaching points:

• Build foundation from the ground up
• Core engagement protects the spine
• Balance strength work with counter-stretches
• Find the edge without crossing into the danger zone