Meet the Gluteus Maximus (and How Massage Can Help)

The gluteus maximus is the largest and most powerful muscle in the human body. Located in the buttocks, it forms the bulk of the shape of the posterior and plays a vital role in movement, strength, and stability. This muscle originates from the sacrum, coccyx, and parts of the pelvis, and inserts into the iliotibial tract and the femur. It is one of three gluteal muscles—the maximus, medius, and minimus—but the maximus is the heavy lifter of the trio.

The gluteus maximus is primarily responsible for hip extension, external rotation, and moving the thigh away from the body. Every time you stand up from a seated position, climb stairs, jump, or run, your glutes are hard at work. This muscle is key to keeping us upright and propelling us forward in powerful movements. It stabilizes the pelvis and supports the lower back, which makes it essential for healthy posture and core strength.

Tightness, weakness, or dysfunction in the gluteus maximus can lead to pain and imbalances throughout the body. When this muscle becomes underactive—often due to long periods of sitting or lack of proper engagement—other muscles begin to compensate. This can result in low back pain, hip discomfort, hamstring overuse, and even knee issues. On the flip side, overtraining or clenching the glutes can also lead to restriction and discomfort. Learning to activate and release this muscle with awareness is essential to body wellness.

Massage therapy can be a powerful ally in supporting gluteus maximus health. Skilled hands can work through layers of fascia and muscle tension, increasing blood flow, reducing soreness, and improving range of motion. Techniques like deep tissue, trigger point therapy, myofascial release, and cupping can all help restore balance to the glutes and surrounding muscle groups. For clients experiencing sciatic-like pain, glute-focused massage can bring enormous relief by releasing tightness around the nerve pathways. By bringing attention and care to this powerhouse muscle, massage supports better movement, posture, and vitality from the ground up.

Meet the Pectoralis Muscles (Major and Minor)

Sometimes referred to as the “powerhouse of the chest,” the pectoralis major and minor are key players in upper body strength, mobility, and posture. Many people are familiar with the “pecs” as chest muscles, but fewer understand just how influential they are in everyday movement, breathing, and even emotional expression. Whether you’re reaching overhead, pushing a door open, hugging someone, or simply taking a deep breath, your pecs are hard at work.

The pectoralis major is the large, fan-shaped muscle that spans across the upper chest, attaching from the collarbone (clavicle), sternum (breastbone), and the upper ribs to the humerus (upper arm bone). It’s the prime mover for flexing the shoulder (raising your arm forward), adducting the arm (bringing it toward your body), and rotating the arm inward. The pectoralis minor, though smaller and deeper, is no less important. It lies beneath the major and attaches from the ribs (usually the 3rd to 5th) to the coracoid process of the scapula (shoulder blade), helping stabilize the shoulder and assisting with upward rib movement during deep breathing.

Tightness in the pecs is incredibly common, especially in people who sit for long periods, drive frequently, do a lot of lifting, or engage in repetitive forward-motion activities (think typing, childcare, weightlifting, or even emotional self-protection). When the pecs are overly contracted, they can pull the shoulders forward into a rounded posture, restrict full chest expansion, and contribute to upper back and neck pain. This imbalance can also impact breathing patterns, reducing lung capacity and contributing to anxiety or fatigue.

When one or both pectoralis muscles are tight, the opposing muscles of the upper back, like the rhomboids and lower trapezius, often become overstretched and weak. This muscular tug-of-war can lead to poor posture, shoulder dysfunction, and pain between the shoulder blades. It’s also not uncommon to experience nerve impingement, tingling down the arm, or tension headaches stemming from pec-related compression.

Emotionally, the chest is considered a vulnerable and expressive area. People who are experiencing stress, grief, or emotional overwhelm may unconsciously contract the pecs in a protective gesture, closing the chest and heart space. Over time, this habitual bracing can manifest physically in tightness, restricted breath, and a sense of emotional heaviness.

How Massage Can Help

Massage therapy is one of the most effective ways to address tight, overworked pectoralis muscles. Skilled bodywork can help lengthen and release tension in both the major and minor pecs, improve posture, and restore balance to the shoulder girdle. Techniques such as myofascial release, trigger point therapy, and deep tissue work can be used to gently access the deeper layers of the chest and shoulder, reducing pain and improving range of motion.

A trained massage therapist will also be mindful of the emotional tenderness stored in this region, creating a safe and supportive space to release held tension. By softening the pecs, massage helps open the heart space, encourages deeper breathing, and invites the nervous system into a more relaxed and parasympathetic state. The result is often a profound sense of both physical and emotional relief.

If you feel like you’re carrying the weight of the world in your chest, or notice slouched posture, shoulder discomfort, or shallow breathing, it may be time to show your pectoral muscles some attention. Awareness, movement, and regular massage can help restore their full range and support your overall well-being.

Meet the Rotator Cuff: Understanding the Shoulder’s Key Muscle Group

Introducing the rotator cuff—a crucial group of four muscles and their associated tendons that work together to stabilize the shoulder joint. When people hear “rotator cuff,” they often think it’s a singular structure, but it’s actually a complex team of muscles that attach the humerus (upper arm bone) to the scapula (shoulder blade), forming what is known as the glenohumeral joint, or simply, the shoulder joint.

Why the Rotator Cuff Matters

The shoulder joint is one of the most versatile joints in the body, allowing us to perform a wide range of activities like playing musical instruments, climbing, and walking our dogs. This mobility comes from the coordinated work of four rotator cuff muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles play a critical role in stabilizing the shoulder while allowing extensive movement.

• Supraspinatus: Located at the top of the scapula, this muscle works with the deltoid muscle to lift the arm up and to the side (abduction). It’s essential for movements like reaching overhead or lifting objects.
• Infraspinatus and Teres Minor: These two muscles are positioned on the back of the scapula, below its spine. They are responsible for laterally rotating the arm, which moves the arm away from the body’s midline. This action is crucial for activities that involve reaching outwards or behind you.
• Subscapularis: Found on the front side of the scapula, underneath the bone, the subscapularis is the primary muscle responsible for medially rotating the arm, moving it inward toward the body. This muscle is heavily engaged in everyday activities like typing, texting, and driving.

The Balance of Movement: How Muscles Work in Pairs

To understand common shoulder and upper back pain, it’s helpful to explore how these muscles function together. Muscles typically work in opposing pairs: when one muscle contracts, its opposing muscle lengthens. For example, when the subscapularis on the front of the scapula contracts to medially rotate the arm, the infraspinatus and teres minor on the back lengthen as they oppose this movement.

Common Sources of Shoulder Pain

Most people experience pain in the muscles that are being overstretched, yet the true issue often lies in the overworked, shortened muscles on the opposite side. In the case of the rotator cuff, many of us spend a significant amount of time with our arms in front of us (such as when using computers or driving), which causes the subscapularis to remain constantly contracted. This overuse leads to tightness in the subscapularis, which pulls the infraspinatus and teres minor into a stretched, weakened state, potentially causing pain and discomfort in the upper back.

Restoring Balance: Releasing and Strengthening the Rotator Cuff Muscles

To alleviate this discomfort, it’s important to release the tight subscapularis muscle and strengthen the opposing muscles like the infraspinatus. By opening up the front body through stretches and targeted bodywork, the subscapularis can lengthen, reducing tension on the posterior muscles. Strengthening exercises for the infraspinatus and teres minor, such as external rotation exercises, can further help restore balance. Yoga poses like Gomukhasana (Cow Face Pose) are excellent for stretching and balancing these muscle groups, promoting overall shoulder health.

Common Rotator Cuff Injuries and Their Management

The rotator cuff is susceptible to injuries, particularly from repetitive use. Some common injuries include:

• Tendinitis: Inflammation of the tendons, often due to overuse or strain.
• Bursitis: Inflammation of the bursa, a fluid-filled sac that helps reduce friction between the rotator cuff tendons and the bone.
• Tears: Partial or complete tears of the rotator cuff tendons, which can occur suddenly from an acute injury or develop over time from wear and tear.

Healing and Rehabilitation through Bodywork

There are many tools available in the world of bodywork to assist in the healing and function of rotator cuff injuries. Skilled massage therapists can help release muscle tension and restore balance, improving overall performance and reducing pain. Techniques such as deep tissue massage, myofascial release, and trigger point therapy can specifically target the muscles of the rotator cuff to ease tightness and promote better shoulder function.

A knowledgeable yoga teacher can also play a significant role in shoulder rehabilitation, guiding students through safe and effective asana practices that strengthen, stretch, and balance the rotator cuff muscles. Incorporating gentle strengthening and stretching exercises into a regular routine can not only aid in recovery but also prevent future injuries.

Understanding the rotator cuff and how these muscles interact provides valuable insight into maintaining shoulder health. By becoming an active participant in your healing process, you can support the functionality of these essential muscles, reduce pain, and improve your overall quality of life.

MEET THE PSOAS
Sometimes referred to as the “mighty” psoas, the core of the body, the thickest muscle in the body, this wonderful and unique muscle gets a lot of attention. Many people come into a yoga class knowing their psoas is tight and not being exactly sure of where it is or what it does. The psoas is a very deep muscle, one of the closest muscles to the spine that sits on either side of our center of gravity. There are two, one on either side, the muscles reach from the lumbar (low back) spine to the body protrusion on the inner femur (thigh bone).
This muscle is unique in that it is the only muscle that connects the upper body to the lower body. The psoas is a strong hip flexor and allows us to do many amazing things with our bodies such as walk, run, sit, lift our leg or reach to the ground.
The psoas muscle becomes tight when we sit throughout the day, drive, run, do squats etc. When this muscle is over contracted through repetitive movement, bad postural habits, (overuse or injury), low back pain, imbalanced hips, hip pain, malaligned knees, knee pain, pelvic tilt and referred pain down the front of the thigh and all the way up to the spine, to name a few, can occur.

When only one is over contracted the spine can be pulled out of alignment. This can cause pain and physical dysfunction creating problems within the discs of the spine.
When a muscle becomes over contracted in the body its opposing muscle groups must lengthen and often become pulled long and cause pain, such as low back pain as a result of the psoas muscles being tight. When the muscle is tight it becomes weak. When a muscle is causing pain the best way to self-care for aforementioned muscle (or muscles) is become aware of it, focus on it, notice what’s going on within, stretch it and strengthen.
Emotionally the psoas is said to hold on to deep-seated fears and trauma. An educated yoga teacher can assist in addressing the psoas, helping to stretch it and facilitate healing so the postural misalignments and pain caused from this muscle being tight can dissipate.

MEET THE ILIOTIBIAL TRACT
Introducing the IT band, the fibrous band that extends from the hip down past the knee along the outer thigh. The IT band is made up of an elastic connective tissue known as fascia. The IT band is a knee stabilizer, connects the hip to the knee, and is essential for movement. This band arises at the tendons of the gluteus maximus and the tensor fasciae latae and travels down, toward the foot where it attaches to the tibia (shin bone). The IT band makes it possible for the tensor fasciae latae to perform abduction (moving leg toward midline) and medial rotation. While running, the IT band moves across the lateral epicondyle (protrusion on the bone) of the femur (thigh bone) and functions to stabilize the knee. The IT band can rub continuously across the bone; often causing knee pain that can be mistaken for a knee injury. The muscles of the hip being tight often are the cause of the IT band becoming tight as well. Asana can greatly reduce pain by loosening up the band and allowing the rubbing to lesson.
The scar tissue that can occur in the IT band from overuse and injury can also be alleviated by yoga asana. Many times the IT band gets “stuck” to the outer quadriceps muscles (vastus lateralis) and can cause pain in the outer thigh and restrict movement.

CHAKRA SYSTEM has a correlation to the ENDOCRINE SYSTEM
Understanding how the chakras and the endocrine glands relate opens the opportunity for insight into the body. Each endocrine gland has a relative or corresponding chakra. Understanding these connections provides tools to assist in venturing deeper into the relationship of science and ancient philosophy, in other words, self-discovery. Here lies a bridge between western and eastern healing arts.

Let us dive in.

First lets take a look at the magical ENDOCRINE SYSTEM
The endocrine system is like the conductor of the orchestra communicating with the many intricate parts of the human body. This system is a collection of glands that produce hormones that regulate body functions such as growth, metabolism, digestion, sleep, mood, reproduction, development, sexual function, stress response, immune response, and cyclical cycles. The glands of the endocrine system uses hormones as chemical messengers. Together with the nervous system, the endocrine system works to communicate with the body to coordinate its functions and interactions. The hypothalamus is the area of the body where the nervous system communicates with the glandular system. The nervous system, through the hypothalamus interprets outside signals and communicates those signals, via hormones released by glands, to the rest of the body. The endocrine system is slower than the nervous system, however, its effects last longer. Hormones circulate through the bloodstream, targeting specific cells that match to those hormones – this is a lock and key system.

Chakras (CHUH-kruh) are energy centers in the body that form the main components (organs) of subtle anatomy in order to help our body communicate with the energetic world.
The word means wheel/vortex. There are seven major chakras that align in an ascending column from the base of the spine to the crown of the head. Chakras receive and interpret energy. They can be deficient or excessive and blockages can occur.
Chakras can be balanced by many techniques including asana, pranayama, meditation, lifestyle, stones, aromatherapy, chanting, tones, color, intention. When one chakra is deficient another tries to make up for it as they are interconnected, when one is out of balance the whole system can suffer. Chakra balancing work must be addressed as a whole and interrelated system. Chakras unite body, mind and spirit and help to regulate all body processes from organs to immune system to emotional and spiritual. Each chakra has a unique vibrational frequency.

Below you will find each chakra and its correspondences:Number, location, associated endocrine gland, color, sound to chant, element, sense, things it can affect, corresponding location in body. You will also find a list for how you may feel when the chakra is in balance vs out of balance, ideas to bring it into balance. There is associated breathing exercises (pranayama), yoga poses (asana) and suggested meditations.

MULADHARA (root chakra) Associated endocrine gland: ADRENAL GLANDS
1ST Chakra
Located at the base of the spine (perineum in men, cervix in women)
Red
Bija mantra-LAM
Element: Earth
Smell
Family ties
Belonging
Basic needs
Pelvic floor and L5,4,3
Grounding
Survival
Primal instinct

IN BALANCE
Grounded
Connecting
Confident
Secure and stable
Balanced
Present and in the body
Feel the right to exist
Sensible
Needs are met

OUT OF BALANCE
Distrust
Nervous and anxious
Anxiety
Lack consciousness
Unwelcome and Unwelcoming
Greedy
Fearful
Bad boundaries

HEALTH CHALLENGES
Obesity
Hemorrhoids
Constipation
Sciatica
Arthritis
Eating disorders
Flight or fight syndromes
Anxiety
Stress, fatigue and worry
Colon
Bladder
Elimination
Feet
Low back
Prostate

BRINGING INTO BALANCE
Ground
Organize
Meditate
Higher power (universe, mother nature(
Red stones, food etc.
Chant bija sound

ASANAS
Tadasana
Supta Padangusthasana
Vpritti karani
Vrksasana
Malasana
Baddha konasana

PRANAYAMA
Begin observing breath, even inhalation and exhalation

MEDITATION
Imagine roots coming from the body down to the center of earth, through the earth, bedrock and into the molten lava of the deep earth while visualizing the color red and chanting the bija mantra LAM

SVADHISTHANA (svad-self, Histana-one’s own abode) Associated endocrine gland: Gonads
2nd Chakra
Located below the navel and above pubic bone
Gonads
Orange
Bija sound- Vam
Taste
Reproductive
Creativity
Sexuality
Procreate
Storehouse of all Samskaras (past mental impressions)
Most primitive and deep routed instincts
Instinctive drive to reproduce
Seat of the collective conscious

IN BALANCE
Creative
Intimacy
Abundance
In flow
Valued
Positive
Fertile
Open sexuality
Personal magnetism
Good sexual boundaries
Refinement in behavior

OUT OF BALANCE
Blocked
Lacking
Disconnected
Intimacy issues
Bad sexual boundaries
Emotionally unstable
Over or under sexually active
Inability to be alone
Addictive tendencies
Numbness and lack of passion
Rigid mind

HEALTH CHALLENGES
Impotence
Sexual dysfunction
Bladder, gallstones, kidney
Stiff low back
Acne
Weight gain
Mood swings
Depression
Infertility
Abnormal menses and sex drive

BRING INTO BALANCE
Cook, bake, garden (things that create transformation)
Creative writing or free writing
Awaken inner child
Play
Journal
Look nightly at moon and track its cycle

ASANA
Sukkasana circle the torso
Goddess pose
Janu sirsasana
Baddha konasana with forward bend
Bhujasana

PRANAYAMA
Ida nadi (left nostril breathing)

MEDITATION
Imagine water filling up the body and washing out creative blocks and filling up the space with creative juices
let the water turn orange as it washes you internally and chant the bija manta YAM

MANIPURA (gem-city) Associated endocrine gland: Pancreas
3RD Chakra
Located at Solar plexus
Yellow
Bija sound-RAM
Fire
Vision
Spleen, liver, pancreas, stomach
Social self
Power
Instinctive drive to find food
Power to create and exist independently

IN BALANCE
Transform energy into action
Playing with a full deck, firing on all cylinders
Gut response is clear
Alive and awakened
Confident with good self esteem
Oneness
Inner power
Realize potential
Self-motivated
Warrior energy
Right choices
Clear goals and desires
Leader
Able to try new experiences

OUT OF BALANCE
Stagnant
Follower instead of a leader
Low energy
Fear of risks
Scared to make change
Hard to make decisions
Obsession with power and control
Too busy and stressed
Stubborn
Lack of willpower

HEALTH CHALLENGES
Blood sugar
Hypoglycemic
Diabetes
Acid reflux
Agni (digestive fire) is off
Metabolic disorders
Ulcers
Tired

BRING INTO BALANCE
Strengthen digestive fire
Room temperature liquids
Don’t over eat
No spicy foods
Small sips while eating
Avoid soda, alcohol, juice and give the digestive system a rest

ASANA
All standing poses
Poses that bring heat to that area
Navasana
Matsyendrasana
Warrior 1
Twists

PRANAYAMA
Bhastrika breath

MEDITATION
Gut response meditation in sukhasana with hand on belly
Imagine different situations and see how your body reacts while visualizing the color yellow and chanting the bija manta RAM

ANAHATA (unstuck) Associated endocrine gland (Thymus)
4th Chakra
Location heart/ region of spine behind sternum
Green
Bija sound- YAM
Air
Touch
Heart, lungs, breasts, lymphatic system
Love
Where physical and spiritual meet
Integration
Compassion
Source of sound
Internal, unborn, undying vibration and pulse of the universe
Instinctive drive to receive

IN BALANCE
Compassion
Empathy
Open to new experiences
Free
Quick to forgive
Connected to others
Forgiveness
Higher power
Trusting
Present in the moment
Independent
Unconditional love
Open to touch
Loving and joyful
Let go of hurt
Empathy
Grounded in the lower chakras
Balanced giving and taking

OUT OF BALANCE
Possessive
Jealous
Isolated (often self-imposed)
Afraid of new people, places and experiences
Afraid of touch
Judgmental
Hold on to hurt
Stuck in bad situations and unable to leave
Codependency
Smothering
Neediness
Hatred of self and others
Problems sharing thoughts and feelings
Lonely
Bitter
Hard to trust
Cold and manipulative
Grief
Lack boundaries
Making unrealistic demands on others to make up for the love that one feels is lacking

HEALTH CHALLENGES
Asthma
High blood pressure
Heart
Lung
Depression

BRING INTO BALANCE
Practice letting go
Offer compassion (close or far away)
Smile at people
Practice not criticizing others
Forgive and move on (practice this with small things first: ex. server that forgets to bring your lemon slice)
Give positive affirmations
Put yourself in others shoes
Hug people who will allow it
Free write from your heart positive comments about yourself and others
Practice being extra loving, start with friends, pets, plants and move outward

ASANAS
Any asana that opens the heart or puts the heart below spine or pelvis (caution with high and low blood pressure) ex adho mukha svanasana, uttanasana
Backbends ex ustrasana, setubanda, laying over a bolster in supta baddha konasana, virasana or savasana
Gomukhasana
All asanas that lengthen the thoracic cavity (scalenes, pectoralis, trapezius, rhomboids, spinal muscles etc ex. Triangle, parsvottanasana, tadasana

PRANAYAMA
Nadi Shodhana (alternate nostril breathing)
Any breath exercise that deepens breath as we tend to hold the breath when our feelings are hurt (esp. as children, which creates fascial holding pattern)
Viloma (lengthen inhale)

MEDITATION
Begin by listening to the heart, imagine your heart as a beautiful green room with a beautifuldoor, open the door and inivite someone you deeply love in your space of your loving heart,spend some time with them, let them out of your heart and invite someone you are neutral about, and repeat with someone who has hurt you or you dislike. Chant the bija mantra YAM when you have let the last person leave, and shut the door, but do not lock it.

VISHUDDHA (purification shuddhi-purification and vi- enhances it) Associated endocrine gland: Thyroid and parathyroid
5th Chakra
Throat
Blue
Bija sound- HAM
Ether
Hearing
Jaw, neck, mouth, throat, larynx, ears and vocal cords
Communication and production
Listen, speak express
Center for purification
Right understanding and discrimination begin here
Duality of life accepted
Amrita (divine nectar) is tasted here
Instinctive drive to speak the truth

IN BALANCE
Speak truth
Express emotions in a healthy way
Good boundaries
Honor others truth without judgment (let others have their stories)
Not influenced by others
Able to speak
Able to listen
Creative approach to life

OUT OF BALANCE
Cannot find ones voice
Overly or under talkative
Does not listen
Do not feel heard
Succumb to peer pressure
Lack boundaries
Feel insecure to speak up
Dishonesty

HEALTH CHALLENGES
Throat
Thyroid
Imbalance in body
Ear issues including balance
Metabolism
Fatigue
Allergies
Stress and anxiety
Depression

BRINGING IN BALANCE
Practice asking, write out questions
Practice thinking before speaking (Should I say it, Is it true, is it kind)
Practice listening
Speak your opinion even if it is different
Practice speaking only truth

ASANA
Setu bandha
Sarvangasana
Halasana
Ustrasana
Neck lengthening poses

PRANAYAMA
Ujjayi (long flowing breath)
Anuloma Ujjayi (lengthen exhale)

MEDITATION
Visualize white nectar coming from sky through the head down to the throat chakra and filling body with blissful intoxication,let the white nectar turn blue as it enters the body and chant HAM

AJNA (jnana- eye wisdom, command) Associated endocrine gland: Pituitary gland
6th Chakra (jnana- eye wisdom, command)
Location between and above the brows
Indigo
Bija sound –kh-sham/aum
Light, spirit, mind (manas)
Intuition
Inspiration
Eyes, head, lower brain
Deep states of meditation
Inner guru
3 rivers converge (Ida: left side right brain, lunar cool, female, parasympathetic; Pingala: right side, left side of the brain, solar, hot masculine, sympathetic; Susumna: Central, connects 7 chakras, CNS)

IN BALANCE
Control over prana, mind steady and strong
Intuition is strong therefore trusting
Big picture
New perspective
Receive wisdom
Serendipity
Clairvoyance
Lucid dreaming
Visualization
Imagination
6th sense
Inspire

OUT OF BALANCE
Close minded
Too attached to logic
Hard to trust self and others
Cynical
Small picture
Stuck in a rut
Blocked to magic and imagination
Uninspired

HEALTH CHALLENGES
Headaches
Eyes
Tumor
Pressure
Something feels off
Disconnected with self

BRING INTO BALANCE
Journal
Meditate
Trust 6th sense
Practice trusting your intuition first with less important things

ASANA
Any pose with forehead pressed on a block, balasana, adho mukha svanasana with a block
Sirsasana
Legs up the wall

PRANAYAMA
Brahmari (cover eyes and ears)

MEDITATION
Visualize a small point of light or an aum symbol at the third eye center, feel yourself opening to your inner guru, listen to what they have to tell you, visualize indigo and chant KSHAM

SAHASRARA (one thousand petals) Associated endocrine gland: Pineal
7TH Chakra
Location crown
Violet/purple/white
Bija sound-AUM
Cosmic energy/pure consciousness
Union of shiva and Shakti (male/female, god/goddess)
Petals are 50 sanskrit letters 20 times over = 1000
Wisdom
Transcendence
Universality
Formless yet with form
Nothing and everything

IN BALANCE
Beauty
Spirituality
Beyond physical
Free
Bliss
Connected and grounded
Sense of belonging
Clarity
Pure awareness
Unconditional love
Miracles
Kind and compassionate
Humility
Serve others

OUT OF BALANCE
Happiness comes from others
Suffer
Unable to experience bliss
Ungrounded
Lack vibrancy
Desire shackles the self
Feel as if we don’t belong here

HEALTH CHALLENGES
Depression
Boredom
Suicidal thoughts
Out of balance
Insomnia

BRING INTO BALANCE
Meditation
Daily prayer
Daily silence

ASANA
All asana
Inversions
Down dog
Crown of head on floor (matsyasana, sirsasana)

PRANAYAMA
Nadi shodhana

MEDITATION
Imagine a white purple vibration bathing and spinning above the crown feel the light up and down throughout the body.
Feel each chakra being lit up by the energy. Feel the connection to your inner divine conscious and the outer energy of the loving collective conscious.