Chakras Yoga: Balancing the Energetic Body through Asanas

The chakras remain a bit of mystery even to the most experienced of yogis. We talk
about them a lot in our yoga bubbles, but oftentimes, we’re simply repeating what
we’ve heard from somebody else.

We tend to attribute our ‘high’ after a yoga class to the endorphins we all experience
after a good workout, but this assumption, while reasonable, might be a little off base.

Could it be that what we’re really experiencing is rejuvenation and cleansing to

our energetic bodies instead?

The simple answer is yes. But let’s go a little deeper.

WHAT ARE CHAKRAS?

The word chakra comes from Sanskrit and directly translates to ‘wheel’ or ‘disk’. The
chakras are wheels of energy throughout our bodies. They make up what is called our
subtle body.

While in mainstream yoga we primarily hear about the seven chakras, there are
actually 114 of these wheels of energy throughout the body. Chakras are made up
of nadis. In Sanskrit, nadi translates to ‘flow’ or ‘motion’ and are comprised of prana,
meaning energy or life force.

We have roughly 72,000 of these energy channels in our subtle body. And when
three nadis meet in the body, they form a triangle and this triangle makes up a chakra.

Some of our chakras are very strong and affect us powerfully, while others are not as
influential. But there are seven chakras that dominate the subtle body energetically;
each of these is made up of prana that can be open or closed, flowing or blocked.

To find where these chakras are in your body, imagine you’re in a seated position such
as Sukhasana (Easy Pose). Then picture seven wheels of light in a line at the base of
your spine through the crown of your head. These are the seven chakras we’ll be
focusing on for your yoga practice.

The chakras affect all aspects of life: mental, spiritual, physical.

When our chakras become unaligned—one is closed while others are open—the
energy in our subtle body becomes imbalanced and can lead to illness. On the same
note, when our chakras are too open, then they too fall out of balance.

Each chakra is unique in its energy and how it attributes to spiritual, mental and even
physical bodies.
Our chakras correspond with nerve centres in our body, as well as with our major
organs. The chakras are also directly correlated with our mental and spiritual health.
This is why it’s so important to keep our chakras aligned with one another.

THE SEVEN CHAKRAS

1. Muladhara Chakra (Root Chakra)

2. Svadhisthana Chakra (Sacral Chakra)
3. Manipura Chakra (Solar Plexus Chakra)
4. Anahata Chakra (Heart Chakra)
5. Vishudda Chakra (Throat Chakra)
6. Ajna Chakra (Third-Eye Chakra)
7. Sahaswara Chakra (Crown Chakra)

Of the seven chakras we’ll be focusing on right now, there are three chakras of
matter, three chakras of spirit, and one bridge between the two. Let’s dive in.

1. MULADHARA CHAKRA (ROOT CHAKRA)

Color: Red

Sound: LAM

Element: Earth
The Muladhara Chakra, known as the Root Chakra, is located at the pelvic floor and
the base of the spine. ‘Mula’ means ‘root’ and ‘adhara’ means ‘base’ or ‘foundation’ in
Sanskrit.

The Muladhara Chakra is the first chakra of matter. It is the foundation of everything
we do. Just like the foundation of a house, if it’s not strong, the rest of our body
crumbles along with it. If it becomes blocked, we can fall ill or feel imbalanced and
insecure in our lives.

Our Root Chakra is connected to the things that make us feel secure and stable.

Our basic human needs—eating, sleeping, drinking water, feelings of safety—all affect
the stability of the Muladhara Chakra. When these needs are met, we are more likely
to feel safe and secure in our lives.

This directly correlates with our childhood as well. If you didn’t receive love freely as
a child, or your caregivers simply didn’t give you what you needed, you’re more likely
to experience imbalance in your Root Chakra.

An imbalanced or blocked Muladhara Chakra can result in anxiety, depression, fear or

insecurity. There are also physical ailments that can result as well such as lower
back pain, bladder infections and colon problems.

Fortunately, there are many ways to balance the Root Chakra, one of which is through
yoga asanas (poses). Asanas can easily stimulate the Muladhara Chakra and release
any negative energy that has built up over time.

Before you practice any of these poses, make sure your body is properly warmed up
by doing a few Surya Namaskars (Sun Salutations) or try out this warm-up sequence.

YOGA POSES FOR MULADHARA CHAKRA (ROOT CHAKRA)

When practicing yoga for the Root Chakra, you want to find poses that ground you
yet make you feel free simultaneously. Each of these poses will help you do just that,
while stimulating Muladhara and helping to let go of any blockages that may have
occurred there.

Tadasana (Mountain Pose)

Standing at the top of your mat, ground down through the soles of your feet. Roll
your shoulder blades back, opening through the upper body. Close your eyes.

If you want a little more earthly connection, try doing these poses outside on grass,
dirt or sand.
Supported Malasana (Squat Pose or Garland Pose)

Use a block or bolster to support your hips and buttocks in this deep squat. Bring
your hands to your heart and close your eyes.

See how this pose calms your mind by bringing you close to the earth. Bring your
attention to your feet and ground down through your soles to intensify the feeling of
being supported.

Balasana (Child’s Pose)

Let your body melt into this pose and focus your attention on what it feels like to be
completely supported by the earth. Rest your forehead to the mat and notice the
balance of surrender and support that Child’s Pose inspires.

Setu Bandha Sarvangasana (Bridge Pose)

Bridge Pose helps you ground through your feet while pressing
our Muladhara Chakra up to the sky, stimulating and energizing it. This opens up the
spine, which will warm up your body for opening and balancing the rest of the chakras.
 2. SVADHISTHANA CHAKRA (SACRAL CHAKRA)

Color: Orange

Sound: VAM

Element: Water

Our Sacral Chakra is located just above the pubic bone and below the navel. It houses
our creativity, sensuality, money, career, fear of abandonment, relationships, pleasure
and addictions. It is the second chakra of matter.

It is natural for us as humans to create—not only as in procreation, i.e. making

babies—but art, ideas, cooking, gardening or anything else that stimulates our creative
muscles. Our Svadhisthana Chakra is directly correlated to this creativity.

Many adults have a hard time keeping the Sacral Chakra open and flowing due to lack
of inspiration. As kids, we were encouraged to draw, paint and play, but somewhere
along the way, those behaviors were deemed ‘childish’ and we forgot how to channel
our own individual creativity.

We’re taught to follow the rules: go to school, get a degree, get a job and retire. And
there’s nothing wrong with that if it’s what you really want to be doing, but when it’s
not and we do it anyway, that’s when we create blockages in energy.

When we allow ourselves to create lives that align with our individual truths, our Sacral
Chakra opens and lines up with the rest of our energetic body.
Physically, the Sacral Chakra is linked to our sexual organs, lower back, hips, bladder,
pelvis, kidneys and large intestine.

When the Svadhisthana Chakra is out of balance you may feel discomfort in these
areas of your body. For example, financial security and money-related issues are often
linked with lower back pain.

Our emotions also directly reflect our physical state—any pain or feelings that we resist
don’t simply go away, they store themselves in our physical body until they’re dealt
with (felt deeply), and only then can they be released.

YOGA POSES FOR SVADHISTHANA CHAKRA (SACRAL CHAKRA)

here are many asanas for opening up the sacral chakra and releasing negative
energy. These poses create space for you to open the sacral area and feel emotions
that have been stored there.

Deep hip openers and fiery poses that strengthen the muscles around the hips and
buttocks are perfect for opening up the Svadhisthana Chakra.

Seated Pelvic Circles

Sitting in Easy Pose, place your hands on your knees. Close your eyes and begin to
make circles with your upper body, moving in one direction several times before
switching to the other direction.

This is a great way to stimulate the Sacral Chakra and help you turn your focus to
that specific area of the body. Treat pelvic circles as a meditation and/or a warm-up
for the rest of your practice.

Mandukasana (Frog Pose)

One of the most intense hip openers, Frog Pose is great for releasing tension in the
hips and alleviating lower back pain.

This pose can be very intense.

Because we store a lot of emotions in our hips, feelings we’ve been ignoring will
likely make themselves known while in this pose. See if you can stay and sit with
yourself as these feelings arise—this is where healing begins.

Utkata Konasana (Goddess Pose)

Another fiery hip opener, Goddess Pose will ignite your creative fires and make you
feel alive.

Have fun with this pose—play with arm variations, add in some core exercises or
play some of your favorite music and set yourself free.

3. MANIPURA CHAKRA (SOLAR PLEXUS CHAKRA)

Color: Yellow

Sound: RAM

Element: Fire

The final chakra of matter, the Manipura Chakra is located from the navel up to the
breastbone; this area is called the solar plexus. Manipura translates from Sanskrit
into ‘lustrous gem’.

Our Solar Plexus Chakra is linked to our self-esteem, worth, inner power and energy.
Physically, it affects our digestive system, stomach, liver, gall bladder, spleen and mid-
back (spine).

When our Solar Plexus Chakra is open and aligned with the rest of our chakras, we
feel confident, full of energy and empowered to make decisions that resonate with the
lives we want to be living.

But when the third chakra becomes blocked, we struggle with decision-making, our
self-esteem diminishes and we begin to feel stuck.

Our digestion is one of the best physical ways to know the state of our third chakra.
When our digestive fires (agni) cease to burn, we become constipated, both physically
and spiritually.

Our gut instincts live in our Manipura Chakra, so keeping it open is essential in our
ability to make smart decisions and living honestly.

YOGA POSES FOR MANIPURA CHAKRA (SOLAR PLEXUS CHAKRA)

To rev up the Manipura Chakra, opt for poses that create strength in your core.
These asanas will stoke your inner fire and give you new energy so you can live
from your core power in all areas of your life.

If you feel like you have too much energy in your solar plexus, go for more cooling
poses like twists or backbends.

Paripurna Navasana (Boat Pose)

As you strengthen your core, your confidence will strengthen along with it. Boat
Pose is a great abdominal workout. When we strengthen this area of the body, we
reenergize our major organs, giving us more energy to live powerfully.

This is will also help speed up the digestive system, relieving us of any feelings of
being stuck in our lives.
Ardha Matsyendrasana (Half Lord of the Fishes Pose/Seated Spinal Twist)

This pose will stimulate the solar plexus area from front to back. It aids in digestion,
relieves back pain and creates an opening throughout.

Do this pose when you feel like your Manipura Chakra is in overdrive to calm your
nerves and come back to your true intentions.

Dhanurasana (Bow Pose)

Bow Pose is a great backbend with cooling effects on the Solar Plexus Chakra. It
also aids in digestion, but the special thing about Bow is that it stimulates the liver,
as well.

Bow will help you create space for more of the good things in life: more confidence,
exciting ideas and unwavering self-esteem. Just make sure you warm up a little bit
before bending backward—especially in your shoulders, spine and hips.
Phalakasana (Plank Pose)

It’s no secret that plank pose is a great core strengthener—ten seconds here and
you might be asking to leave. But that’s why it’s perfect for our Manipura Chakra.

Stay in a plank a little longer and see how quickly it heats up your core and leaves
you feeling like you can take on anything!

Surya Namaskar (Sun Salutations)

Sun Salutations are the perfect warm-up for your yoga practice. A great way to
create heat in your whole body, Sun Salutations will fire up your core in a dynamic
way.

4. ANAHATA CHAKRA (HEART CHAKRA)

Color: Green

Sound: YUM

Element: Air

Anahata translates from Sanskrit to ‘unhurt’. The Anahata Chakra is the bridge
between the chakras of matter and the chakras of spirituality.

It is located in and around the heart and includes the lungs, breasts, thymus gland,
diaphragm, ribs and shoulders all the way through the arms and hands.

The Heart Chakra represents compassion, unconditional love and forgiveness. When
it is open, we are flowing with kindness, selflessness, acceptance and unity. A
closed Anahata Chakra results in jealousy, fear and anger.
We store past traumas in our heart center, and like the Sacral Chakra, these
experiences become stored here unless we feel into them deeply, before they can be
released.

The translation, ‘unhurt’ is symbolic of what is beneath the experiences that have
scarred us. It implies there is a place within us that is unscathed, unbroken and pure;
a place where pain doesn’t exist.

We all go through hardships in our lives—there’s no avoiding it. But it’s our choice in
what we do with those hardships. We can choose to ignore them or block them out, in
which case we’ll end up angry and hardened.

Or, we can choose to sit with them and nurture them, allowing them to release
themselves only when they’ve been thoroughly felt. Doing so releases negativity and
opens up our Heart Chakra.

Opening up here creates empathy and compassion. Let’s take a look at a few yoga
poses that will help us do just that.

YOGA POSES FOR ANAHATA CHAKRA (HEART CHAKRA)

When you’re working to balance energy in your Heart Chakra, choose poses the
open up the front or back of the chest and shoulders.

Anahata Chakra longs to be released, especially if you’re someone who tends to

hold on to things for too long, or holds grudges. Backbends will help you learn to
trust yourself and give you the surrender needed to release these negative feelings.

If you have too much Heart Chakra energy—you feel as if you’re giving too much of
yourself away—opt for chest openers that have a little more fire like balancing poses
or standing heart openers.

Ustrasana (Camel Pose)

This deep backbend is one that many of us tend to shy away from. Maybe one of the
most vulnerable poses in yoga, Camel Pose challenges us to open in a way we rarely
do in everyday life, especially in a public space.

If you often feel nauseous while practicing Camel, that’s completely normal. Having
your entire front body exposed—neck, heart, core and pelvic area—is not something
that’s easy or feels natural to us. But that’s why this pose is so perfect for balancing
the Anahata Chakra.

If you can relate to this, move slowly. You don’t have to take full Camel right from the
beginning. Start by placing your hands on your lower back, take a deep breath in and
look up to the sky.
Once that feels okay, you can start deepening the pose. Be gentle and don’t put too
much pressure on yourself to dive in right away. Also, do make sure to warm up your
spine before practicing Camel.

Marjaiasana/Bitilasana (Cat/Cow Pose)

Adding a few rounds of Cat/Cow at the beginning of your practice is a great way to
open up the front and back of the chest passively. See if you can lead with your
heart, opening and closing it with each breath.

Cat/Cow is perfect not only for opening the chest and shoulders, but for creating a
nice balance in our Heart Chakra.

Virabhadrasana I (Warrior I Pose)

Another pose that encourages softening and strengthening at the same time, Warrior
1 will help you ground down through your Root Chakra, while opening your heart.

If we don’t allow ourselves to get grounded before deeply opening our hearts, we get
too much energy flowing in our Heart Chakra, and we become too vulnerable and
easily manipulated.

Anytime you’re feeling like you need to lovingly come back to yourself, include Warrior
1 into your practice. Feel the grounding energy pulling you from your feet and the deep
opening in your chest creating space in your heart, just for you.
Matsyasana (Fish Pose)

Whether you practice Fish Pose supported with a block or not, this is a great place to
find opening in your heart, while restoring your body.

The heart is positioned higher than the head here, as it is in many backbends, which
brings joy to our practice and gives us the strength to overcome our fears of
vulnerability and surrender.

5. VISHUDDHA CHAKRA (THROAT CHAKRA)

Color: Blue

Sound: HUM

Element: Ether, Space

Vishudda Chakra is the first of the spiritual chakras. It is associated with self-
expression, listening, communication and understanding.

When the Throat Chakra is aligned, we are able to communicate our truths clearly and
confidently.

This is not an easy task for a lot of us, but as we work on clearing our lower chakras of
negativity and aligning them with one another, we’re better able to stand in our truth
and speak freely.

Vishuddha Chakra affects our throat, thyroid, mouth, jaw and neck. Repeated throat
infections like strep throat or sore throat may mean you’re holding back and not
expressing your feelings openly.

When we stop speaking honestly because we’re afraid of being disliked or hurting
someone else’s feelings, the energy in our Throat Chakra becomes blocked.

Affirmations can be very helpful in teaching us to speak truthfully, especially when they
relate directly to our lives. As we repeat positive affirmations to ourselves or out loud,
we become more comfortable with speaking in the same way with others.

And while speaking our truth ultimately has to come from us, there are a few yoga
poses that might help you open up your Throat Chakra and give you the confidence
to speak up.

YOGA POSES FOR VISHUDDHA CHAKRA (THROAT CHAKRA)

Sasakasana (Rabbit Pose)

Rabbit Pose gently opens up the back of the neck, releasing any built-up tension. It
also has a calming effect with the heart above the head, allowing us to ease more
gently into this sensitive area.
Bhujangasana (Cobra Pose)

Cobra Pose challenges us to open the front of our neck and throat. It also creates
strength in the back of the neck, perfect for giving more energy to the Throat Chakra.

Sarvangasana (Shoulder stand)

This inversion is perfect for energizing the Throat Chakra. With our hips and feet
above the head and heart, Shoulder stand sends freshly oxygenated blood to our
throat.

It also opens up the back of the neck, creating space and balancing the Throat
Chakra.

Halasana (Plow Pose)

From Shoulder stand, move into Plow Pose. Great for anyone with deficient energy
in their Vishuddha Chakra, Plow provides another deep opening for the back of the
neck.
 6. AJNA CHAKRA (THIRD EYE CHAKRA)

Color: Indigo

Sound: SHAM

Element: Light

Ajna, meaning ‘beyond wisdom’ in Sanskrit, is the second spiritual chakra. It is located
in between and just above the eyebrows.

We experience our lives through our five senses: sight, hearing, touch, taste and smell.
However, we have a sixth sense—our intuition. And our intuition is housed within
our Third Eye Chakra.

While our third eye is invisible to our human eyes, it is capable of being very strong—
that is, as long as we keep our Ajna Chakra open and balanced.

Have you ever just had a feeling about a situation? Maybe something felt a little off,
but logistically everything was seemingly fine. And then, you later found out the person
you were dealing with or the situation you were in, actually turned out to be negative.
Well, that was your intuition helping you out.

When our sixth chakra is balanced, we’re able to act on our gut instincts more easily,
we trust ourselves more and we take our inner self into account when it comes to
decision-making, rather than relying solely on reason.

Physically, our Third Eye Chakra connects with our eyes, pituitary gland, lower brain
and head.

When we’re in alignment, we have an expanded imagination, higher wisdom and a

deeper connection the self.
But when our Third Eye Chakra becomes unbalanced, we experience nightmares,
headaches, difficulty concentrating and even hallucinations. We may also have a
hard time remembering simple things and experience eye problems.

If you feel like you need to clear out your third eye and tune in to your intuition, try
these five yoga poses below.

YOGA POSES FOR AJNA CHAKRA (THIRD EYE CHAKRA)

The Third Eye Chakra is best balanced through meditation, but there are several
yoga poses that will help bring you back in touch with your intuitive self. Poses that
invert the head, or touch the forehead to the earth or mat are good ways to light up
that sixth sense.

Also, poses where it’s difficult to see your body and you have to rely more on feeling
than seeing are helpful in reigniting the intuitive senses.

Meditation

When we have too much energy in our Third Eye Chakra, our minds start buzzing
and we feel like we can’t focus on anything.

Practicing daily meditation, even if only for ten minutes, will help calm the mind and
balance all of our senses.

Virabhadrasana III (Warrior III Pose)

Warrior 3 is good for the third eye because we’re forced to rely on how the pose feels
rather than how it looks. Because we can’t see ourselves well in this pose, it becomes
more about feeling.

We have to bring our awareness into our bodies and feel our way through. This
connection and feeling relationship help restore balance and calm in our Third Eye
Chakra.
Ardha Pincha Mayurasana (Dolphin Pose)

This forearm version of Downward-Facing Dog is a great way to get some new blood
flowing through our third eye.

Try this variation: with your forearms on the mat, hips pressing up and back, bring
your hands into prayer with the pinky-finger-side of the hand on the mat. Press your
thumbs into your third eye center.

This will generate energy and focus to this specific area. Keep your attention on
your third eye while you breathe through this pose.

7. SAHASRARA CHAKRA (CROWN CHAKRA)

Color: Violet, White

Sound: OM

Element: Thought

The final chakra, and the third spiritual one, is the SahasRara Chakra, or Crown
Chakra. Sanskrit for ‘thousand-fold,’ the Crown Chakra is located physically at the top,
or crown of the head.
Its true meaning remains spiritual. It is connected to enlightenment, higher knowing
and intuitive wisdom. The symbol for the Crown Chakra is a lotus flower with a
thousand petals.

Just like the lotus flower which blooms in a muddy and less than ideal environment,
we too can reach a state of enlightenment, regardless of the glamour or lack thereof
in our lives.

When we are aligned with our Crown Chakra, we feel connected—to ourselves and to
every living thing on the planet. We surpass our egos and the physical body, and gain
a new perspective on life and the world around us.

We gain a sense of purpose and a connection to a higher power.

However, when our Crown Chakra falls out of balance, we lose that sense of purpose.
Indifference and depression creep in and we become attached to material things, as
well as losing hold of our morals and ethics.

To help bring your Crown Chakra back into balance, quiet your mind with these yoga
poses below.

YOGA POSES FOR SAHASWARA CHAKRA (CROWN CHAKRA)

Like the Third Eye Chakra, meditation is the best practice to balance the Crown
Chakra. Meditation helps us focus on the moment, clearing our minds of worries and
anxieties about the past and future.

However, there are some yoga poses that can help balance and wake up the Crown
Chakra. Balancing the Crown Chakra means balancing all aspects of ourselves:
masculine and feminine, light and dark, right and left.

These poses will help you find that balance and alignment in the Sahaswara Chakra,
as well as in the other six chakras.

Padmasana (Lotus Pose)

Lotus Pose is ideal for a seated meditation practice. It helps calm the body, ease
anxiety and balance the Crown Chakra. If Lotus doesn’t work for your body, start by
coming into Ardha Padmasana (Half-Lotus Pose) and slowly work your way toward
full Lotus.
Adho Mukha Svanasana (Downward-Facing Dog)

Down Dog is a great pose to find balance throughout the entire body. In it, we
physically find balance between our hands and feet, and right and left sides.

Let your head hang heavy in the pose, allowing the blood to rush to your brain and
take a few moments to notice the weight in your feet and hands. See how you can
shift forward and back and how that affects the way the pose feels in your body.

Sirsasana (Headstand)

This inversion is great for the Crown Chakra because we’re balancing right on top of
it. It stimulates the energy in the crown of our heads and helps us find stability
throughout our entire bodies.
Natarajasana (Lord of the Dance/Dancer Pose)

In order to stay upright in Dancer Pose, you have to find a balance between your upper
body and your lifted leg. If your upper body leans too far forward, you fall, and if you
kick too deeply into your hand, you fall.

Use Dancer Pose to find balance and harmony between your upper and lower chakras
and liberate your Crown Chakra.

Savasana (Corpse Pose)

Finally, lie down on your back and come to Savasana. Arguably the most important
pose, Savasana combines meditation and relaxation.

The perfect pose to end your practice with, your thoughts can come to a rest and your
body can melt into the mat.

In balancing the chakras, we must focus on all of them. If we give all our attention to
just one or two, the others lose balance as well.

It’s okay to spend a little more time on the one or two that are more imbalanced than
the others, but be sure to include the other chakras into your practice so you can
stay balanced, aligned and connected throughout your entire body.