Chakras and Yoga Poses

Posted on November 24 2017

There are seven chakras, or energy centers, in the body that become blocked by longheld tension and low self-esteem. But practicing poses that correspond to each chakra can release these blocks and clear the path to higher consciousness. The chakra system provides a theoretical base for fine-tuning our yoga practice to suit our unique personality and circumstances.

Traditionally, Indians saw the body as containing seven main chakras, arranged vertically from the base of the spine to the top of the head. Chakra is the Sanskrit word for wheel, and these "wheels" were thought of as spinning vortexes of energy. Each chakra is associated with particular functions within the body and with specific life issues and the way we handle them, both inside ourselves and in our interactions with the world.

There are many yoga poses that can correct chakra imbalances, bringing us back to our body and the earth and helping us experience safety, security, and stillness. Starting at the bottom, or "root" Chakra...

Muladhara (Root) Chakra

Centered at the perineum and the base of the spine, this energy vortex is involved in tending to our survival needs, establishing a healthy sense of groundedness, taking good basic care of the body, and purging the body of wastes. The associated body parts include the base of the spine, the legs, feet, and the large intestine.

Yoga Posture: Supta Baddha Konasana (Reclining Bound Angle Pose)

Benefits: Release and the root chakra to balance, frees energy flow in pelvic area, increases vitality in digestive organs, quiets the mind, stretches inner thighs and opens the groin

Svadisthana (Sacral) Chakra

Translates as "one's own place or base." This chakra helps allow for emotional and sensual movement in our life, opening to pleasure, and learning how to "go with the flow." Associated with the hips, sacrum, lower back, genitals, womb, bladder, and kidneys, this chakra is involved with sensuality, sexuality, emotions, intimacy, and desire.

Yoga Posture: Gomukhasana (Cow Face Pose)

Benefits: Stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest. Balances second chakra.

Manipura (Solar) Chakra

Located in the area of the solar plexus, navel, and the digestive system, the fiery third chakra is called the “lustrous gem.” Associated with the color yellow, this chakra is involved in self-esteem, warrior energy, and the power of transformation; it also governs digestion and metabolism. This chakra is also the place of our deep belly laughter, warmth, ease, and the vitality we receive from performing selfless service.

Yoga Posture: Dhanurasurana (Bow Pose)

Benefits: Increases strength and flexibility along the entire length of the spine. Balances third chakra.

Anahata (Heart) Chakra

The heart chakra rests in the center of the chakra system, at the core of our spirit. Its physical location is the heart, upper chest, and upper back.

The fourth is the balance point, integrating the world of matter (the lower three chakras) with the world of spirit (the upper three chakras). Through the heart chakra, we open to and connect with harmony and peace.

Yoga Posture: Cobra Pose (Bhujangasana)

Benefits: Opens the chest, allowing deeper breathing. Helps to balance the heart chakra.

Visuddha (Throat) Chakra

The throat chakra is associated with the color turquoise blue and with the elements sound and ether, the field of subtle vibrations ancient Indians believed pervaded the universe. Located in the neck, throat, jaw, and mouth, the Visuddha chakra resonates with our inner truth and helps us find a personal way to convey our voice to the outside world.

Yoga Posture: Camel Pose - Ustrasana

Benefits: Stretches the front of the body including the chest, abdomen, and quadriceps. Improves spinal flexibility.

Ajna (Third Eye) Chakra

Imaginative abilities—visualizing the past, creating positive pictures of the future, and fantasizing—are all aspects of the 3rd eye Chakra, whose Sanskrit name means both "the perception center" and "the command center." Associated with the element light and the color indigo blue, the sixth chakra is located between and just above the physical eyes, creating the spiritual third eye. While our two eyes see the material world, our sixth chakra sees beyond the physical. This vision includes clairvoyance, telepathy, intuition, dreaming, imagination, and visualization.

Meditation: Sit upright, holding the neck and head like a soldier at attention. Take 5 deep breaths. This sends oxygen into your bloodstream and relaxes you. Look at the third eye area, in the middle of your forehead and just above your eyebrows. You will rest your hands in a comfortable position such as upon your knees. Remain as still as you possibly can. Inhale deeply while beginning to chant in a steady, slow soft voice the OM mantra, pronounced AUM. For an entire exhalation, the one single chant of OM (AUM) is sounded

Benefits: Guidance and inspiration, enhancement of awareness, improvement of health and well being

Sahasrara (Crown) Chakra

The seventh chakra is located at the crown of the head and serves as the crown of the chakra system, symbolizing the highest state of enlightenment and facilitating our spiritual development. The seventh chakra is like a halo atop the head. In art, Christ is often depicted with a golden light surrounding his head, and the Buddha is shown with a lofty projection on the top of his head. In both cases, these images represent the awakened spirituality of the Sahasrara Chakra.