Iyengar Yoga does not necessarily talk about chakras, yet you may be interested in this.
Instructions in this site may differ from my own, but use as reference if necessary.
Virasana (Hero)- On block and/or blanket between ankles
Anchor back of sit-bones down (while raising front pelvic crest), keeping toes spread and nail-roots grounded.
Decompress spine out of pelvic bowl, broaden collar-bones and move inner-blades toward sit-bones.
Join palms at Heart Center, helping keep top of breast-bone over bottom and release base-of-neck.
Take shoulder skin downwards to outer-elbow. From inner-elbow, release skin upwards to finger-tips.
While listening to breath (with eyes closed):
Move Heart-energy towards base of brain during IN-breath (pause when finished) and Brain-energy towards brain-stem during OUT-breath (also pausing when finished), then repeat.
Repeat OM three times out loud (during the OUT-breath):
Mentally touch Crown, Bridge-of-nose, Throat and Heart centers during ‘Oooo’.
Navel, Genital and Base centers during ‘mmM’.
Tilt skull, gaze at Heart-center, place palms on lap during OUT-breath.
Raise head, open eyes during IN-breath. Dismount.
Adho Mukha Virasana (Downward-facing Hero)– With head support
Adho Mukha Svanasana (Downward-facing Dog)- With head support
Adho Mukha Svanasana (Downward-facing Dog)- Over folding chair (pad and prop as necessary)
Uttanasana (Standing Forward Bend)- Over folding chair with blocks at wall
Uttanasana (Standing Forward Bend)- Chair or blocks for head support
Parsvotanasana (One Side Standing Forward Bend)- Rolled mat under foot for support
Parsvotanasana (One Side Standing Forward Bend)- Chair for hand support
Sarvangasana (Shoulderstand)- Over folding chair
Shavasana (Deep Relaxation)
“What Vietnam Taught Us About Breaking Bad Habits” is a story broadcast on Morning Edition I spoke about recently. The numbers 60, 30, 2 I recalled are a bit different than the actual 40, 20, 5. My apology! The main aspect is about behavior change.