Yoga for the Chakras

How does yoga heal the chakras?

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

How does yoga relate to the 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.

Root Chakra Yoga

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.

Malasana (Garland Pose) – This grounding positive increases blood flow and circulation in the pelvic area, drawing energy downwards.
Tadasana (Mountain Pose) – The primary focus of this familiar yoga pose is to feel your connection to the earth. You feel grounded and connected as you press all four corners of your feet into the ground and engage your thighs.
Vrikshasana (Tree pose) – Like in mountain pose, this standing balance calls for a stable foundation. You need to firmly press your foot down to center your weight and create stability, grounding yourself into the earth like a tree.
Adho Mukha Svanasana (Downward Facing Dog) – Both feet and hands firmly press into the earth, creating a solid and stable foundation.
Janu Sirsasana (Head-to-Knee Forward Bend) – Here, the back of your legs are connected to the earth as you lower your body towards your legs. It can relieve tension in the lower spine and root chakra area.

Sacral Chakra Yoga

Poses that open the hips and twist deep into the abdominal organs can improve pelvic circulation and bring the sacral chakra back into balance.

Anjaneyasana (Crescent pose) – Lunges are one of the best hip-opening poses that strengthen and stretch the sacral chakra region.
Upavistha Konasana (Wide-Angle Seated Forward Fold) – This pose opens the hips and helps ease lower back pain, a common physical symptom of a blocked sacral chakra.
Baddha Konasana (Bound Angle Pose) – This pose has similar effects as Upavistha Konasana, stimulating energy in the pelvic region and relieving backache.
Eka Pada Rajakapotasana (Pigeon Pose) – This is the best asana for releasing emotional blockages held in the second chakra. The challenging posture tests your emotional capacity and can release stagnated energy in the area of the sexual organs.
Utkata Konasana (Goddess Pose) – Here, you open and stretch the hips and inner groin while strengthening the quads, glutes, and cores, directing energy to the sacral chakra region.

Solar Plexus Chakra Yoga

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.

Navasana (Boat Pose) – This is the king solar plexus chakra pose as it requires strong core engagement. As well as strengthening the front of the energy center, it toughens the back muscles behind the abdomen, bringing intense, fiery energy to this region.
Phalakasana (Plank Pose) - Plank is another challenging asana that works the core region and the spine. It also builds heat, increasing the fire element within the body.
Bow Pose (Dhanurasana) – The bow pose targets the solar plexus chakra by compressing and stretching the abdominal muscles and strengthening the back.
Apanasana (Knees to chest) – By hugging the knees in toward the heart, you compress the stomach and stimulate digestion.
Virabhadrasana II (Warrior 2) – This standing posture creates fiery energy and boosts confidence, one of the main qualities of the Manipura chakra. It also calls for an engaged navel center, stimulating the abdominal muscles.

Heart Chakra Yoga

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.

Ustrasana (Camel Pose) – This deep backbend stretches the entire front of the body, opening the heart center and the shoulders. Plus, if you tilt your head back, it also targets the throat chakra.
Urdhva Dhanurasana (Wheel Pose) - This challenging position requires a lot, such as solid shoulders and spinal flexibility. However, once you master it, you’ll immediately feel the heart-opening benefits.
Urdhva Mukha Svanasana (Upward-Facing Dog) – This familiar pose improves flexibility in the spine, stretches the chest, and strengthens the back. Pull the shoulders down away from the ears and press the chest forward to get the most from it.
Purvottasana (Upward Plank) – The reverse plank stretches the chest while strengthening the arms and wrists as you press your hands firmly into the earth for support.
Natarajasana (Dancers Pose) – This graceful balancing posture opens the heart, promoting joy and love.

Throat Chakra Yoga

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.

Matsyasana (Fish Pose) – This pose deeply stretches and opens the throat, breaking up any blocked or stagnated energy.
Setu Bandhasana (Bridge Pose) – This gentle backbend stretches the back of the neck and compresses the front of the throat, directing energy here.
Sarvangasana (Shoulder Stand) – This inversion intensely compresses the throat, beneficial for those with an overactive throat chakra.
Simhasana (Lion Pose) – This cow pose variation is where the back is arched, and the chest and throat are open and stretched. Then, by opening your mouth and sticking out your tongue, you release any negative energy.
Halasana (Plow Pose) – This is another excellent pose for overactive throat chakras as it compresses the throat yet stretches the back of the neck, bringing a flood of energy to this center.

Third Eye Chakra Yoga

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.

Balasana (Child’s Pose) – This gentle position compresses the forehead and stimulates the third eye chakra, sending life force energy here. It also has meditative qualities, helping you turn your attention inwards.
Uttanasana (Standing Forward Bend) – This replenishing posture releases tension from the entire spine, and the inverted position moves the energy upward to the brain, flooding it with fresh energy.
Vajrasana (Thunderbolt Pose) – This meditative position can be profound for the sixth chakra if you focus on the space between the eyebrows, visualizing energy here while holding the pose.
Uttana Shishosana (Puppy Pose) – By resting your forehead on the ground or a block, the third eye is stimulated similarly to Balasana. This posture simultaneously targets the heart chakra as it opens the chest and shoulders.
Viparita Karani (Legs up the wall) -This nourishing and introspective position promotes insight and spiritual connection. In addition, it eases headaches and mental tension as it brings fresh oxygen to the brain.

Crown Chakra Yoga

Meditative and reflective yoga postures help to open the crown chakra. Inversions are also beneficial as they promote blood flow to the head and stimulate the pineal gland, one of the endocrine glands connected to the crown chakra.

Savasana (Corpse Pose) – This pose is performed at the end of the class when the mind is calm and clear enough to enter a meditative state.
Padmasana (Lotus Position) – This seated meditation position calms your mind and brings you into a reflective mindset. You also use Jnana Mudra in this position to invoke clear communication with the divine.
Sirsasana (Headstand) – This inversion turns the body upside down, sending blood and energy to the top of the head. Furthermore, the crown chakra connects with the ground with a slight compression to stimulate this energetic center further.
Sasakasana (Rabbit Pose) – This deep forward fold connects the top of the head to the earth, stimulating the crown chakra and releasing mental tension.

If you’re interested in trying yoga for the chakras, look for a local yoga business or search for videos on YouTube. Just be sure to find reputable, trained and credentialed, and culturally educated and aware teachers. Use discernment.