Chakra Yoga; 21 Easy Poses to Align Your Chakras
- Griff
Table of Contents
The chakras are the energy centers of our Prana (life force energy) believed to exist in our physical body. When our chakras become unbalanced, it adversely affects our mental and physical health.
Yoga helps bring our energy body in balance with our physical selves and thereby promotes healing and proper functioning of our entire body.
Incorporate these asanas into your yoga practise as well as meditation, chakra mudras and Pranayama breathing exercises.
If you feel uncomfortable with any of these poses, don’t do them until you consult a Yoga teacher.
Root Chakra
The root chakra is the first of the major chakras and is responsible for our sense of security and survival instinct. When this chakra is blocked, we can feel insecure and inadequate.
Bridge Pose
- Start with your back in the centre of the mat, knees bent and feet hip-distance apart.
- Press down through your feet and raise your hips, lifting from the navel.
Childs Pose
- Begin with your knees on the mat with the tops of your feet facing down and your toes touching.
- Spread your knees and bring your belly to rest between your thighs.
- Stretch out your arms and rest your head on the mat.
- Relax
Garlands Pose
- Squat with your feet as close together as possible, trying to keep your heels on the floor.
- Spread your thighs wider than your torso and lean forward until you are resting in between your thighs.
- Push your elbows against your inner knees and bring your palms together into a salutation seal.
Mudra & Meditation
Muladhara Mudra
Mantra; LAM
Sacral Chakra
The sacral is the pelvic chakra, located around the reproductive organs. The sacral chakra governs feelings, emotions and relationships.
Opening this chakra results in being turned on or in connection to our emotions and other people, which can lead to greater compassion and emotions. It’s also associated with sensuality and sexuality.
Bow Pose
- Lie face down with your belly on the mat and grab the outer edge of your ankles.
- Pull your chest towards and shoulders towards your ears.
- Lift your head and gaze forwards.
Cobra
- Lie face down with your feet in line with your hips and your hand’s palm down beside your ribs.
- Press down on your hands and lift your head, chest and shoulders back.
Goddess Pose
- Stand with your feet 3 feet apart.
- Bend your elbows at shoulder height and position your palms to face each other.
- Turn your feet out 45 degrees and squat.
Mudra & Meditation
Swadhisthana Mudra
Mantra; Vam
Solar Plexus Chakra
The solar plexus chakra or Navel Chakra is located around the stomach, and it governs our ego, self-esteem and drives us to meet our desires and achieve our goals.
Opening this chakra can change how we see ourselves, making us feel appreciated and motivated. It’s associated with self-confidence and a sense of purpose in life.
Downward Dog
- Begin on your hands and knees with your hands positioned in front of your shoulders and knees below your hips.
- Push onto your hands, lift your knees off the ground, and lengthen your tail bone away from your pelvis.
Boat Pose
Sitting on the floor with your legs in front of you, press your hands into the floor just behind your hips.
Bend your knees and lift your legs so that they are 45 degrees above the floor.
Straighten your legs so that your toes are slightly above the level of your eyes.
Reach out towards your knees to help with balance
Crescent Lunge
- Starting in downward dog, step forward with one foot between your hands and align your knee above the heel.
- Raise your torso upright and sweep your arms above your head with palms facing towards the sky.
Mudra & Meditation
Manipura Mudra
Mantra; Ram
Heart Chakra
This chakra is located in the heart center and not the actual heart organ. This chakra is the bridge between the lower and upper chakras, meaning it links your physical, emotional, mental and spiritual being.
It regulates and rules the heart, mind and emotions. Opening the heart chakra can make us more connected to others, bringing empathy and compassion for people we love as well as for all living beings.
Dancer Pose
- Start by standing upright and lift one heel towards your bum. Reach back and clasp your ankle.
- Pull your leg back while sumptuously reaching out with the opposite hand.
Upward Facing Dog
- Begin lying on your front with your feet hip-distance apart and your hand by your rib cage.
- Straighten your arms and lift your chest off the ground.
Warrior Pose
- Step one foot between your hand from a downward-facing dog, making sure your knee is bent at 90 degrees.
- Raise your torso and reach up with your hands. Keep your hands should distance apart with palms facing each other.
Mudra & Meditation
Anahata Mudra
Mantra; Yam
Throat Chakra
This chakra is the communication centre that governs how we express ourselves with others.
Opening the throat chakra can help us heal from anxiety and depression and improve our ability to express ourselves.
It’s also associated with feelings of safety and trust, enabling us to communicate honestly.
Cat Pose
- Begin in a tabletop position with your hips directly above your knees. Have your hands shoulder-distance apart.
- Lift your spine towards the sky and drop your head between your shoulders.
- Drop your tail bone and suck your belly in and up.
Cow Pose
- Also, begin this position in the tabletop but arch your back and lower your belly.
- Keep your neck long and chin up.
Fish Pose
- Lie on your back with your forearms and elbows firmly against the floor.
- Lift your upper torso and head up and away from the floor.
- Tip your head back towards the floor.
Mudra & Meditation
Vishuudha Mudra
Mantra; Ham
Third Eye Chakra
Also known as the Ajna Chakra, this chakra is located between the eyebrows, and it governs our ability to think, reason and make decisions.
This centre rules how we express ourselves spiritually. Opening this centre allows us to become aware of our intuition.
Locust
- Lying face down on the mat, raise your head, chest, and legs away from the ground.
- Roll your shoulder away from the floor and extend your neck.
Forward Fold
- Begin by standing up straight and tall.
- Slightly bend your knees and fold your torso over your legs. (fold from your hips, not your lower back.)
- Extend your hands toward the floor.
Twisting Lunge
- Standing straight, lunge forward with one leg.
- Place your opposite side hand on the outer side of your foot.
- Extend your other hand towards the sky.
- Turn your head to face the sky also.
Mudra & Meditation
Anja Mudra
Mantra; Om
Crown Chakra
The crown chakra is located on the top of our head and is our divine connection to the universe. It rules our self-esteem and focuses on our spiritual being.
When this center is closed off, it can lead to feeling disconnected from others and the world.
These aren’t traditional but other spiritual practices you should try at the end of your yoga session.
Nadi Shodhana
Pranayama are breathing practices that can help cleanse your mind and body from the inside out. Alternate nostril breathing is one of the best forms of pranayama because it prepares the mind for yoga.
This exercise will help stimulate the pituitary gland and increase your energy levels.
Savasana
Savasana/ corpse pose is a great way to relax and check in with your body. The aim is total mind and body stillness, and the practitioner lies flat on their backs with their legs extended and arms by their sides.
Lotus
The lotus pose is a meditation position you can use to practice meditation. Sit with legs crossed, back straight and rest your hands on your knees in your chosen mudra.
Practice with the mantras in the guide for an extra chakra tune-up.
Griff Williams
MindEasy founder & meditation teacher
Griff Williams is an accredited meditation teacher and founder of MindEasy. He spent 12 years working as a London firefighter before changing paths to pursue building MindEasy. He received his diploma in meditation teaching from The British School of Meditation.
