Yoga is a physical, mental and spiritual practice. It is far trickier than just posing on a mat. But of course, if you would like a thorough workout which works out your entire body, yoga can provide the same challenge and benefits as any gym workout. And the beauty of yoga is that anyone can do it. Regardless of your weight or your age, if you put your heart into you, you’ll be able to succeed in yoga. The most important thing is to take action and start practicing.
Yoga is definitely an ideal starting point for anyone who feels that they need to give their mind and body the attention it deserve. In this blogpost, you’ll learn everything that you need to know on how to balance out your Chakra energies using Yoga poses. You’ll be guided through all main postures or asanas, with clear step by step instructions and photos below.
Yoga For Chakra # 1 : Hero Pose – Virasana (Root Chakra)
The Root Chakra has a strong spiritual connection with your family ties and feeling of survival and belonging. This is where most of your early memories are stored which includes whether your basic needs were met. When your Root Chakra is out of balance, you become needy and clingy. You start to have low self-esteem and you’ll feel insecure. But once your Root Chakra is brought back to balance, you start to feel confident and positive.
Virasana helps to improve blood circulation in the legs by stretching the knees, ankle and feet. This helps to boost and restore the energy in the Root Chakra.
- Begin by kneeling on the floor. Making sure your keens are placed directly under your hips with both hands resting on your knees.
- Bring your knees closer to each other so that the gap between your feet naturally widens.
- Lower your hips until you find yourself sitting on the mat.
- Your toes should be pointing outwards.
- Extend your tailbone and pull your navel towards your spine.
Beginner’s Tip: Upon returning to neutral position, bounce your legs up and down to release any muscle strains on your legs.
Yoga For Chakra # 2 : Reclining Hero Pose – Supta Virasana (Sacral Chakra)
The Sacral Chakra has a direct connection with your reproductive and sexual organs. It is responsible for creativity and fertility. When your Sacral Chakra is out of balance, you’ll tend to feel emotionally unstable and tend to be hard on yourself. When you bring your Sacral Chakra back to balance, you’ll intuitively feel more positive and receptive to changes.
Supta Virasana helps to stretch the thighs, knees, ankles and abdomen. It also helps to relieve menstrual discomfort and aids digestion. By increasing the blood flow to the pelvic region, it will recharge and revitalize the Sacral Chakra.
- Begin with the Hero Pose, Virasana, and place your hands by the side of your hips.
- Exhale and lower your upper body backwards towards the mat.
- Lean on your hands and slowly lower yourself onto your forearms.
- Lower your torso onto the floor. If there is too much pain in your thigh area or strain on any other areas, consider resting on a rolled up towel instead.
- Relax your arms keeping them about 45 degrees on each side of your body.
Beginner’s Tip: Beginners normally find their thighs sliding apart when they perform this pose. As a short term solution, you can either strap your legs together or use a yoga mat with a better grip to prevent them from sliding.
Yoga For Chakra # 3 : Head To Knee Pose – Janu Sirsasana (Solar Plexus Chakra)
The Solar Plexus Chakra, also known as the Naval Chakra, has a direct relationship with your inner determination and power. When your Solar Plexus Chakra is thrown out of balance, you lose your sense of drive and direction in life. You’ll feel stagnant and lack courage to explore new adventures in life. Bring your Solar Plexus Chakra back to balance, and you’ll be more self-aware and will be able to work through your fear of taking big risk in life.
Janu Sirsasana is a restorative pose that reenergizes the body and aids digestion through the stretching of the body. It forces blood circulation into your naval area, which helps to re-energize your Solar Plexus Chakra.
- Sit down on your mat with your legs stretched out in front of you.
- Inhale and slowly bring your left foot towards your groin area.
- Align the sole of your left foot with your inner right thigh.
- Exhale and bend your body forward.
- Lift your upper body slightly upwards so that you can feel the stretch on your lower back.
- Tilt your upper body slightly to the left while reaching out and grabbing your right foot with both hands.
- Inhale and apply pressure on your right thigh, pressing it onto the mat and straightening your entire right leg.
Beginner’s Tip: The stretch should come from your groin, not your shoulders or your hips.
Yoga For Chakra # 4: Camel Pose – Ustrasana (Heart Chakra)
A balance Heart Chakra promises unconditional love within your being which allows you to exude compassion, forgiveness and acceptance. However, when your Heart Chakra is blocked, you’ll feel isolated and neglected.
Ustrasana stretches your entire front body from your throat straight down to your ankles. This asana also helps to improve digestion and relieve menstrual discomfort. Most importantly, this yoga pose actually increases the blood flow towards your heart area, which stimulates and recharges your Heart Chakra.
- Kneel on a mat with shins spread (Hips Distance) apart.
- Lift your chest up as you stretch your arms backwards to reach your heels.
- Rest your fingers on your heels.
- Curl your head backwards to stretch your spine.
Beginner’s Tip: Beginners usually have difficulty reaching their ankles with their hands without straining their back or neck. To make it easier, place a rolled up towel under your ankles to elevate your feet.
Yoga For Chakra # 5 : Lion Pose – Simhasana (Throat Chakra)
When your Throat Chakra is blocked, you may feel like you cant hear your own intent or that you feel that you are being masked from the truth. Sometimes, you’re over talkative but yet, you feel that your voice or intent are still unheard. Stimulating your Throat Chakra will teach you to be a better communicator.
Simhasana helps to reduce stress and tension on the chest, neck and facial muscles. It also helps to increase the natural flow of blood through your throat which rejuvenates the Throat Chakra.
- Kneel on your mat and lower your bottom such that it sits on top of your heels.
- Place your hands firmly on your knees with your palm cupping the knees. Stretch out your fingers. (Replicating a lion’s claw).
- Inhale through your nose and open your mouth as wide as you can while sticking your tongue out. Your tongue should be pointing downwards towards the floor.
- Keep your back straight and do not slouch.
- Open your eyes and exhale. As you exhale, make a “ha” sound from your throat.
- Repeat for five times until you feel relaxed.
Yoga For Chakra # 6 : Locust Pose – Salabhasana (Third Eye Chakra)
The Third Eye Chakra is associated with your intuition or sixth sense. When your Third Eye Chakra is balanced, it gives you inner wisdom which helps you when faced with adversity and challenges in life. It is also responsible for helping you receive wisdom that cannot be seen by the naked eye. However, when your Third Eye Chakra is blocked, you tend to be close-minded and untrusting. This becomes unhealthy when you start losing trust in your friends and family.
Salabhasana helps to stimulate the internal organs and promotes blood circulation throughout the body. More specifically, it gently forces blood flow into the head, which energizes the Third Eye Chakra.
- Lie on your abdomen, face flat on the mat.
- Position your hands in front of you, shoulder width apart.
- Inhale and slowly lift your legs, upper torso and arms off the mat.
Beginner’s Tip: Beginners can first start by just lifting their legs, keeping their upper body on the mat. Subsequently, they can alternate to just lifting their upper body and keeping their legs on the mat.
Yoga For Chakra # 7 : Fish Pose – Matsyasana (Crown Chakra)
The Crown Chakra is responsible for connecting your physical body to the spiritual realm. It helps you to fully understand yourself beyond your physical self. When your Crown Chakra is thrown out of balance, you will feel that happiness can only revolve around material things. Working from your Crown Chakra helps your break free from this vicious cycle.
Matsyasana not only stretches your entire body, but it gives your internal body a good workout as well. Channeling blood flow on to the crown of your head, it keeps the Crown Chakra stimulated and revitalized.
- Lie on your back with your arms and feet planted firmly on your mat.
- Inhale and lift your upper torso and head off the floor.
- Press your forearm and elbow firmly on the mat.
- Tilt your head slightly backwards so that the top of your head can be as close as possible to the mat.
- Ensure that your thighs remain flat on the floor while holding this pose.
Beginner’s Tip: Some beginners may feel the strain in their neck when they perform this pose. To prevent this, you should lower your upper torso slightly or rest your head on a rolled up towel until you feel comfortable enough for this pose.
Do note that is also important to learn the various Chakra Breathing Techniques, as it is important for proper yoga practice and to rejuvenate your Chakra energies fully.