Anyone practicing yoga should have basically heard of chakras and the role they play in the body. In Sanskrit, the word "chakra" means "disk" or "wheel" and refers to the energy centers in your body. In Indian yogic terms, it refers to the energy centers that are distributed throughout the body, especially those that line the body's central axis from the tailbone to the top of the head. If the energy within the body is out of balance, physical conditions and emotions can be problematic. Yoga is a great way to help us balance our body's energy, and by practicing yoga and directing the energy within the body towards balance, our body and inner psyche can be healed. In this article, we will introduce what chakra yoga is and how it can help us achieve chakra balance and physical and mental health through classic yoga poses.
Chakras need to be kept open to function optimally in our bodies. The commonly mentioned seven chakras are listed below.
Muladhara Chakra – Root Chakra.
Located at the base of the spine, near the tailbone. The Root Chakra centers on matters related to survival, security, stability, and the connection to the physical world. Its related color is red.
Svadhishthana Chakra – Sacral Chakra.
Located in the lower abdomen, below the navel and approximately two inches inward. The Sacral Chakra centers on matters related to emotions, creativity, pleasure, sensuality, and the flow of energy. The related color is orange.
Manipura Chakra – Solar Plexus Chakra.
Located in the upper abdomen, in the area of the solar plexus, just below the ribcage. The Solar Plexus Chakra centers on matters related to personal power, self-esteem, confidence, and the expression of one's individuality. Its related color is yellow.
Anahata Chakra – Heart Chakra.
Located at the center of the chest, near the heart area. The Heart Chakra centers on matters related to love, compassion, relationships, and emotional well-being. The related color is green.
Vishuddha Chakra – Throat Chakra.
Located at the throat region, in the area of the neck and upper chest. The Throat Chakra centers on matters related to communication, self-expression, and authenticity. The related color is Turquoise Blue.
Ajna Chakra – Third Eye Chakra.
Located at the middle of the forehead, just above and between the eyebrows. The Third Eye Chakra centers on matters related to perception, intuition, insight, and higher consciousness. The related color is Indigo blue.
Sahastrara Chakra – Crown Chakra.
Located at the crown of the head, the related color is violet. It centers on matters related to spirituality, consciousness, and the connection to the divine or universal energy. The related color is Violet pup
See also: What Are Seven Chakras and Their Symbolic Meanings？
We will list some appropriate yoga poses in this article to help you balance the chakras and the energies within your body. Please note that some yoga poses can be used for more than one chakra.
1. Forward Bend, tree pose, bridge pose: open Root Chakra
Bridge Pose strengthens the lower back, buttocks, and legs while opening the front of the body. It helps balance the Root Chakra by providing stability and grounding.
Tree Pose focuses on balance and stability. As you root one foot into the ground, you cultivate a sense of grounding and connectedness.
Forward bend. also called Uttanasana, is a grounding pose that connects you to the earth. When you fold forward, you direct your energy downward, creating a sense of stability and rootedness. This grounding effect aligns with the qualities associated with the Root Chakra.
2. Warrior, easy crow pose: open Sacral Chakra
Warrior Poses (Warrior I, II, and III):
Warrior Poses are strong and grounding, which can help you connect with your lower body and the Sacral Chakra located in the pelvic region. As you hold these poses, focus on cultivating a sense of strength, confidence, and passion, which are associated with a balanced Sacral Chakra.
Easy Crow Pose (Malasana):
Malasana is a grounding and hip-opening pose that can help release tension in the pelvic area.
As you squat down in this pose, you can direct your attention to the Sacral Chakra and visualize a warm, orange light glowing in that region.
3. Twists,seated forward bend: open Solar Plexus Chakra
Twists (e.g., Seated Spinal Twist, Supine Twist):
Twisting poses stimulate the abdominal area where the Solar Plexus Chakra is located.
They activate and massage the organs in this region, promoting better digestion and detoxification.
Twists can release tension in the lower back and increase the flow of energy to the chakra. Practice twists mindfully, breathing deeply and twisting from the core, not just the shoulders or neck.
Seated forward bend stretches the entire back of the body, including the spine and the area around the Solar Plexus Chakra. It can help release stored tension and emotions in this area. Forward bends also encourage introspection and self-reflection, supporting the development of self-confidence and self-awareness.
To focus on the Solar Plexus Chakra during your yoga practice, you can also incorporate visualization and affirmations. While in these poses, imagine a warm, golden light radiating from the Solar Plexus area and repeat affirmations like "I am confident," "I trust my intuition," or "I am in control of my life."
4. Backbends, and Dolphin: open Heart Chakra
Backbends (e.g., Camel Pose, Bridge Pose, Wheel Pose):
Backbends open up the chest and heart area, which corresponds to the location of the Heart Chakra.
These poses encourage you to lift and expand the chest, allowing you to physically open your heart.
As you open your heart space, you may release stored emotional tension, making it easier to experience love, compassion, and forgiveness.
When practicing backbends for Heart Chakra opening, it's essential to focus on the intention of opening your heart to love and connection. Visualize a vibrant green light at your heart center, and as you breathe into the chest, imagine this light expanding and radiating love and compassion.
Dolphin Pose (Ardha Pincha Mayurasana):
Dolphin Pose is an inversion that can help you cultivate a sense of surrender and trust, which are qualities associated with an open Heart Chakra.This pose also strengthens the arms, shoulders, and upper back, providing a stable foundation for a more open and expansive heart.
5. Fish, Shoulder Stand: open Throat Chakra
Fish Pose opens the heart and throat, aligning the upper body and encouraging a sense of expansiveness in the chest and throat areas. This can help open the energy pathways associated with the Throat Chakra.
Shoulder Stand is another inversion that can be beneficial for the Throat Chakra. It encourages mental clarity, relaxation, and a sense of spiritual connection when performed safely and with proper technique.
6. Legs up the wall, Downward-Facing Dog: open Third Eye Chakra
Legs-Up-the-Wall Pose (Viparita Karani):
This restorative pose helps calm the mind and promote a sense of inner peace. You can place a folded blanket or cushion under your hips for added comfort and support.
Downward-Facing Dog (Adho Mukha Svanasana):
Downward Dog can help improve circulation to the head and stimulate the Third Eye Chakra.
As you press your palms into the mat and draw your gaze toward your navel, you can focus your awareness on the Third Eye area.
7. Headstand: open Crown Chakra
Headstand (Sirsasana):
Practicing Headstand with a sense of mindfulness and a focus on the Crown Chakra can be a powerful way to open this energy center. Here's how to enhance the Crown Chakra activation during Headstand:
As you hold the Headstand, visualize a radiant violet or white light at the top of your head, representing the energy of the Crown Chakra. Imagine this light expanding and connecting you to the universe, filling you with a sense of unity and higher consciousness. Practice deep, mindful breathing, inhaling the universal energy and exhaling any mental clutter or distractions.