Compendium of yogic exercises and meridian therapy by dimension
लँ
Standing Splits Dimension
Chakra: Muladhara
Location: Du 3 (L4/L5), Ren 1
Associated bandha: Mula
Organs: Spine, Kidneys, Urinary Bladder, Large Intestine
Yin/Yang meridians: Kidney/Urinary Bladder, Spleen/Stomach, Liver/Gallbladder
Gland: Some say there is no associatied gland, however, according to yogic philosophy, the perineal body is a vestige of a gland which has atrophied over human evolution and can be reactivated by the practice of mula bandha.
Some say the first chakra stimulates the gonads in both sexes.
Some say adrenals.
Nerve Plexus: Sacral plexus (innervates lower limbs)
Element: Water/Fear
Musculoskeletal: Psoas, iliacus, gastrocnemius, soleus, foot muscle
Landmark abilities: Splits (standing, inverted, middle and side), lotus, leg behind the head (also forward bend dimension)
Single Leg Kriya: 3 Arm Yin/3 Arm Yang, Gallbladder, Liver, Spleen
Double Leg Kriya: Bladder, Kidney, Liver
Baddha Konasana: Gallbladder, Kidney, Liver, Spleen
Leg Extension A: 3 Arm Yin/3 Arm Yang, Bladder, Gallbladder
Leg Extension B: 3 Arm Yin/3 Arm Yang, Bladder, Gallbladder, Kidney, Liver, Spleen
Leg Extension C: Bladder, Gallbladder
Standing Balance: Bladder, Kidney, Liver, Spleen
Hanumanasana: Bladder, Stomach
Samakonasa: Kidney, Liver, Spleen
Samakonasa Kriya: 3 Arm Yin/3 Arm Yang, Bladder, Gallbladder, Kidney, Liver, Spleen
Lotus: Gallbladder, Kidney, Liver, Spleen
वँ
Forward Bend Dimension
Chakra: Swadhisthana
Location: Du 4 (L4/5), Ren 3-8
Associated bandha: Mula and uddiyana
Organs: Organs of reproduction
Yin/Yang meridians: Spleen/Stomach
Glands: Ovaries, testes, adrenals
Nerve plexus: Lumbar plexus (innervates pelvic girdle and lower limbs)
Element: Earth/Worry
Musculoskeletal: Hamstrings
Landmark ability: Leg behind the head (also in standing splits dimension)
Activated Child's Pose: Kidney, Energizes Microcosmic Orbit
Forward Bend Kriya: Bladder
Forward Bend Routine: Bladder, Gallbladder
Prasarita Padottanasana: Bladder
Leg Behind the Head: Bladder, Gallbladder
र
Spinal Twist Dimension
Chakra: Manipura
Location: Du 6/7 (T10-12), Ren 12
Associated bandha: Uddiyana
Organs: Liver, Spleen, Stomach, Gallbladder
Yin/Yang meridians: Spleen/Stomach, Liver/Gallbladder
Gland: Pancreas
Nerve plexus: Lumbar plexus (innervates pelvic girdle and lower limbs)
Element: Earth/Worry
Musculoskeletal: Abdominals, quadriceps
Landmark ability: Pasasana
Ardha Matsyendrasana: Gallbladder
Bharadvajasana: Gallbladder, Stomach/Spleen
Standing Twist: Gallbladder
Parivrtta Utkatasana: Gallbladder
य
Backbend Dimension
Chakra: Anahata
Location: Du 14 (T5/6), Ren 17
Associated bandha: Uddiyana and Jalandhara
Organs: Heart, Lungs, Kidneys
Gland: Thymus
Yin/Yang meridians: Heart/Small Intestine
Nerve plexus: Brachial plexus (innervates pectoral girdle and upper limbs)
Element: Fire/Joy
Musculoskeletal: Erector spinae
Landmark abilities: Drop back, kapotasana, locust, inverted scorpion
Standing Backbends: 3 Arm Yin, Kidney, Spleen, Stomach
Ustrasana: 3 Arm Yin, Kidney, Spleen, Stomach, Small Intestine
Laghuvajrasana: 3 Arm Yin, Kidney, Spleen, Stomach, Small Intestine
Kapotasana: 3 Arm Yang, Kidney, Spleen, Stomach, Small Intestine
Cobra: 3 Arm Yin, Kidney, Spleen, Stomach, Small Intestine
Shalabasana: 3 Arm Yang/Yin, Kidney, Spleen, Stomach
Dhanurasana: 3 Arm Yin, Kidney, Spleen, Stomach,
Supta Virasana: Kidney, Spleen, Stomach, Small Intestine
Bridge: Large Intestine, Lung, Stomach, Small Intestine
Wheel: 3 Arm Yang/Yin, Kidney, Spleen, Stomach
Locust: 3 Arm Yin, Spleen, Stomach
हँ
Shoulder Stand Dimension
Chakra: Vishuddha
Location: Du 14 (C7/T1), Ren 22
Associated bandha: Jalandhara
Organs: Lungs/Large Intestine (via the vagus nerve)
Gland: Thyroid
Yin/Yang meridians: Lung/Large Intestine
Nerve plexus: Brachial plexus (innervates pectoral girdle and upper limbs)
Element: Metal/Sadness and Grief
Musculoskeletal: Pectorals, triceps, forearms, latissimus dorsi
Landmark ability: Chakrasana
Shoulder Stand Routine: Bladder, Lung, Large Intestine
उँ
Handstand Dimension
Chakra: Ajna
Location: Du 15 (below C2 atlas/axis), yin tang
Associated bandha: Jalandhara
Organs: Kidneys, left brain, lower brain, ears, nose, left eye
Gland: Pituitary, pineal glands (thalamus, hypothalamus)
Yin/Yang meridians: Liver/Gallbladder
Nerve plexus: Cervical plexus (innervates muscles of neck and diaphragm)
Element: Wood/Anger
Musculoskeletal: Anterior and posterior neck muscles
Landmark abilities: Walking on hands, balancing (straight and bent arms), jump through
Downdog presses: Bladder, Heart, Small Intestine
1st Stage Handstand: Energizes Microcosmic Orbit/Activates Sushumna
2nd Stage Handstand: Energizes Microcosmic Orbit/Activates Sushumna, Energizes Microcosmic Orbit/Activates Sushumna
3rd Stage Handstand: Energizes Microcosmic Orbit/Activates Sushumna
ॐ
Forearm Stand Dimension (Headstand)
Chakra: Sahasrara
Location: Du 20/ Du 16 (below C1 Atlas/occiput)
Associated bandha: None-not on spine
Organs: Kidneys, right brain, upper brain, right eye
Gland: Pineal gland
Yin/Yang meridians: Pericardium/San Jiao
Nerve plexus: None-not on spine
Element/Emotion: Fire/Fright
Musculoskeletal: Facial muscles, trapezius, supraspinatus
Landmark Abilities: Vrischikasana (backbend and forearm stand dimensions combine)
Dolphin Presses
Inverted Dolphin at Wall: Heart, Small Intestine
Dolphin Kick ups: Energizes Microcosmic Orbit/Activates Sushumna
