Yoga for Chakras: Poses to Balance the 7 Chakras
Photos by: Nicole Naone Photo
Yoga for the Chakras: Balance the 7 Chakras with Yoga
You’ve probably heard chakras mentioned in your yoga class before, but unless you’ve spent time studying yogic philosophy, you may not know what they are. So what are the chakras? How many chakras are there? And how can we use yoga to bring our chakras into balance?
Today, we’re exploring the philosophy behind each chakra and yoga postures that can help us realign our energy to get closer to bliss.
What are the 7 chakras in yoga?
The 7 chakras in yoga are:
The Root Chakra | Muladhara Chakra
The Sacral Chakra | Svadhishthana Chakra
The Solar Plexus Chakra | Manipura Chakra
The Heart Chakra | Anahata Chakra
The Throat Chakra | Vishuddhi Chakra
The Third Eye Chakra | Ajna Chakra
The Crown Chakra | Sahasrara Chakra
What are the yoga chakras?
The notion of chakras stems from spiritual traditions of Hinduism. The term chakras is translated as “spinning wheel” in Sanskrit. In yogic philosophy, it is believed that the human body is not just made up of physical matter like bones, muscles, and tissue; the human body is also made up of layers of energy fields that flow through and around the body. These energy fields, or channels, are called nadis; the life force that travels through the nadis is called prana. In yogic philosophy, there are seven places in the body where these channels converge. These intersections are the main energy centers in the body, and what we call chakras.
Each chakra correlates with behaviors, emotions, values, and physical systems in the body. When energy, prana, in one of the chakras is blocked due to bad habits or environmental factors, the body will experience the blocked energy in imbalances that can lead to physical, mental, and emotional symptoms.
Therefore, the purpose of a chakra yoga practice is to unblock the chakras so that energy can flow through the body, bringing us to a state of balance, peace, and harmony with ourselves and the world around us.
We’ll dive into each chakra, one by one, to explore the way they manifest in the body and how practicing specific yoga poses can bring you back to balance. Let’s get started!
The Root Chakra | Muladhara Chakra
Color: Red
Element: Earth
What is the root chakra?
The root chakra is located at the base of the spine. The root chakra is related to your basic needs and survival instincts. A balanced root chakra will allow you to feel safe, comfortable, and connected to your physical being - a sense of being both grounded and free. An unbalanced root chakra will present itself in feelings of anxiety and insecurity, as well as a lack of confidence and belonging.
Root Chakra Yoga: Best Poses for the Root Chakra
Poses that help balance the root chakra are grounding poses. Think of poses where you build stability in your legs, and where you feel connected to the earth. Warrior poses, balancing poses, and many seated poses are a perfect choice for root chakra yoga.
Yoga Poses For the Root Chakra:
Easy Pose - Sukhasana
Chair Pose - Utkatasana
Supported Yogi Squat or Garland Pose - Malasana
Forward Fold - Uttanasana
Seated Forward Fold - Paschimottanasana
Mountain Pose - Tadasana
One Leg Tadasana
Crescent Lunge - Anjaneyasana
Warrior I - Virabhadrasana I
Warrior 2 - Virabhadrasana II
Hero Pose
Janu Sirsasana
Savasana
2. The Sacral Chakra | Svadhishthana Chakra
Color: Orange
Element: Water
What is the Sacral Chakra?
The second chakra, the Svadhishthana Chakra, is located in the pelvis. The sacral chakra is connected to your sense of creativity, pleasure, and emotional body. A balanced sacral chakra makes it easy to find joy in life, to experience pleasure, and to pursue and follow passions organically. An unbalanced sacral chakra is much the opposite; feelings of numbness and a lack of connection can manifest in cravings, addictions, sexual frustrations, and apathy.
Sacral Chakra Yoga: Best Poses for the Sacral Chakra
Poses that open the hips and twist deep into the abdominal organs can improve pelvic circulation and bring the sacral chakra back into balance.
Yoga For the Sacral Chakra:
Goddess Pose
Reclined Bound Angle Pose -
Frog Pose
Wide Leg Forward Fold
Revolved Crescent Lunge
Reverse Warrior Pose
Bow Pose
Bear Pose
Triangle Pose - Trikonasana
Figure Four Pose
Lizard Pose
Happy Baby Pose - Ananda Balasana
Half Pigeon Pose - Eka Pada Rajakapotasana
Double Pigeon Pose
Crescent Moon - Anjaneyasana
Half Splits Pose - Ardha Hanumanasana
Monkey Pose - Hanumanasana
3. The Solar Plexus Chakra | Manipura Chakra
Color: Yellow
Element: Fire
What is the solar plexus chakra?
The solar plexus chakra is located in your abdomen.
It is strongly connected to your sense of ego and identity, as well as your personality and willpower.
A balanced chakra will result in humble confidence, a strong sense of self, and a feeling of capability physically, mentally, and emotionally when coming up against challenge.
An unbalanced chakra will manifest in the opposite; low self-esteem, heightened stress and anxiety, and a lack of internal “fire.”
Solar Plexus Chakra Yoga: Best Yoga Postures for the solar plexus chakra?
Because the solar plexus chakra is located in the belly, focus on poses that strengthen the core. This includes the abdominal muscles and the lower back muscles. Yoga sequences that build heat through movement and active breathing exercises can also work to unblock the solar plexus chakra.
Yoga For the Solar Plexus Chakra:
Boat Pose - Navasana
High Plank Pose - Dandasana
High to Low Plank - Chaturanga Dandasana
Warrior III - Virabhadrasana III
Prayer twist
Low Lunge Twist
Seated Twist
Downward Facing Dog
Cat/Cow Pose
Tiger Pose
Reverse Plank Pose
Camel Pose - Ustrasana
Wheel Pose
4. The Heart Chakra | Anahata Chakra
Color: Green
Element: Air
What is the heart chakra?
While it is called the heart chakra, the Anahata chakra is actually located in the thoracic spine.
It’s related to your sense of connection with both yourself and others.
A balanced heart chakra will enable you to feel compassion for yourself and others, generosity without expectation in return, and respect for all living things.
An unbalanced chakra will result in an inability to give and receive love equally. It can manifest in lack of emotion or empathy, anger, and loneliness.
What are the best Yoga Postures for the Heart Chakra?
As the name would suggest, heart-openers are ideal for balancing the heart chakra. Chest openers open the energetic channels in the heart, and even gentle backbends can help you lead with an open heart and balanced heart chakra.
Yoga For the Heart Chakra:
Baby Backbend
Crescent Moon with Backbend
Exalted Crescent Lunge
Camel Pose
Cat/Cow Pose
Fish Pose
Upward Facing Dog
Tiger Pose
Flipped Dog pose
Bridge Pose
Wheel Pose
Dancer’s Pose
Puppy Pose
Bow Pose
Locust Pose
5. The Throat Chakra | Vishuddhi Chakra
Color: Blue
Element: Space
What is the throat chakra?
As its name would suggest, the throat chakra, or Vishuddhi chakra, is located in the throat. One’s strength and connection to internal and external voice is strongly related to the throat chakra. Physically, the throat chakra is related to the thyroid/metabolism and the ears, nose, and - unsurprisingly - throat.
A balanced chakra will look like clear and open communication, a strong sense of voice, and a willingness to communicate authentically. An unbalanced chakra will manifest in communication issues and a lack of confidence when speaking, whether publicly or in more personal settings.
What are the best yoga poses for the throat chakra?
Yoga poses that specifically bring energy to the throat are helpful for clearing blockages in the throat chakra. Think: shoulder stand, fish pose, and camel pose. Even a gentle neck stretch can help to open and rebalance the throat chakra.
Yoga For the Throat Chakra:
Shoulder Stand
Plow Pose
Fish pose
Supported Fish pose
Extended Toe Stand
Extended Puppy Pose
Cat/Cow
Cobra Pose
Bridge Pose
Eagle Pose
Locust Pose
Lion’s Breath (not pose)
Open throat pose
Chin Stand
6. The Third Eye Chakra | Ajna Chakra
Color: Indigo
Element: Light
What is the third eye chakra?
The third eye chakra, or Ajna chakra, is located in the space between your eyebrows. It’s your seat of intuition, and is related to your ability to see and think clearly, to control your mind and body, and to engage in self-reflection for growth.
A balanced third eye chakra will result in a strong intuition and a clear mind. You’ll be able to see both sides of a situation without allowing your personal opinions or beliefs to alter your reaction. An unbalanced third eye chakra can make one doubt their intuition or feel confused about what is real intuition and what is masquerading as intuition (such as anxiety, fear, and doubt).
What are the best yoga poses for the third eye chakra?
Inversions that bring the third eye center to the ground can help stimulate the third eye chakra. Child’s pose is a perfect example of this.
Yoga For the third eye Chakra:
Humble Warrior Pose
Rabbit pose
Child’s pose
Forearm Stand
Tree Pose
Easy Seat - Sukhasana
Wide Legged Forward Fold
Forward fold
Eagle Pose
Downward facing dog
Dolphin pose
7. The Crown Chakra | Sahasrara Chakra
Crown Chakra Color: Violet
Crown Chakra Element: Thought
What is the crown chakra?
The crown chakra, Sahasrara, is located at the crown of your head. The difference between the other six chakras and the crown chakra is that the crown chakra is considered an opening. This is your connection to the highest energy: faith, inspirations, and connection to the infinite source of life. It’s your universal consciousness, your internal wisdom, and deep intuition.
The crown chakra is located on the crown of the head, as its name would suggest. With a balanced crown chakra, you will feel a sense of peace that you are where you need to be, no matter what situation you’re in. You’ll also feel connected to your higher purpose, which brings joy, positivity, and optimism through challenging situations.
An unbalanced chakra manifests as a lack of faith. There is a disconnection from spirit - both your own and a higher spirituality - and a focus on the negative aspects of life. There may even be a sense that the universe is working against you.
Yoga poses for crown chakra:
Child’s pose
Rabbit pose
Supported headstand
Tripod headstand
Forward fold
Seated forward fold
Legs up the wall
Easy seat - Sukhasana
Puppy Pose
Savasana
What questions do you have about chakras and using your yoga practice to balance your energy with chakra yoga? Let us know in the comments below!