How yoga postures direct energy through the chakras

Most of my training and experience in yoga is in the Classical Hatha Tantra lineage, which means that everything we do is in relation to the chakra system. True Hatha Yoga might as well be called “chakra yoga” because of its direct influence on the seven chakras.

Because I base a lot of my yoga classes on the seven major chakras, I wanted to write a full blog post all about these energy centers in our bodies.

In this blog post, I’ll go through the seven major chakras, what they’re known for, how they manifest in your life, and which yoga poses are associated with them.

The Seven Major Chakras

There are said to be 114 chakras in the human body, but most of Yoga focuses on just the seven main chakras, which I’ll stick to in this blog post. That’s because these seven chakras line up perfectly along the spine and serve as major junctions for all of the other chakras.

Prana, or life force energy, which is the energy that sustains all of life in this universe (think: the momentum that catapults us through space and the miracle of creating new life), travels through our bodies along our nadis (energy channels). It is then sent through our chakras all aligned on our spine where it flows like a product on a roller conveyor.

The idea behind Yoga is that we facilitate that energy flow through our chakras with certain yoga poses. When you get the chakra system balanced and flowing, then everything else in your life is better able to be balanced and flowing as well.

I’ll go through the seven main chakras now, what they’re known for, and how we use yoga poses to support these chakras.

If you want to try out a yoga class that works through all seven chakras, then this 40-minute beginner-friendly Hatha yoga class is a great start:

Root Chakra (Muladhara)

The Root Chakra, Muladhara in Sanskrit, is all about grounding and stability. It’s located at the base of your spine, near the tailbone, and is associated with your sense of security, safety, and basic survival needs. Think of it as the foundation of your energy system, keeping you rooted to the earth and connected to the physical world.

When your Root Chakra is balanced, you feel secure, confident, and capable of handling life’s challenges. On the flip side, if it’s blocked or out of balance, you might feel anxious, fearful, or unsettled.

Yoga postures that stimulate the root chakra

In grounding poses like Mountain Pose and Warrior I, energy is drawn down through the legs and feet, anchoring the body and creating a stable foundation that promotes a sense of security and groundedness. Standing strong in these postures, we also become a conduit for drawing Earth’s energy upward. Here are a couple of key poses to try:

Mountain Pose (Tadasana): Mountain Pose is a simple yet powerful posture that helps you connect with the earth. Stand tall with your feet hip-width apart, pressing evenly through all four corners of your feet. Engage your thighs, lengthen your spine, and reach your arms overhead or keep them by your sides. As you stand in Mountain Pose, imagine roots growing from your feet into the ground, anchoring you firmly.

Warrior I (Virabhadrasana I): Warrior I is another fantastic pose for grounding and stability. Start in a standing position and step one foot back, turning it slightly outward. Bend your front knee, keeping it aligned over your ankle, and raise your arms overhead, reaching towards the sky. Press firmly through both feet, feeling the connection to the earth. Warrior I helps you build strength and confidence, making it a great choice for balancing the Root Chakra.

Sacral Chakra (Svadhishthana)

The Sacral Chakra, or Svadhishthana, is all about creativity, pleasure, and emotions. Located just below your belly button, this chakra is like the energetic hub for your creativity, feelings and how you connect with others.

When it’s in balance, you feel a sense of joy, creativity flows effortlessly, and your relationships thrive. But if it’s blocked or out of whack, you might experience emotional instability, a lack of inspiration, or even issues with intimacy.

Yoga postures that stimulate the sacral chakra

Hip-opening poses such as Pigeon Pose and Bound Angle Pose release tension in the pelvic area, allowing energy to flow freely through the lower abdomen, enhancing creativity, sensuality, and emotional balance. Here are a couple of my favorites:

Goddess Pose (Utkata Konasana)

This pose is fantastic for opening up your hips and inviting a sense of empowerment and strength. To get into Goddess Pose:

1. Stand with your feet wide apart, turning your toes out at about a 45-degree angle.
2. Bend your knees deeply, lowering your hips as if you’re about to sit in an invisible chair.
3. Bring your arms up, bending your elbows to 90 degrees, and spread your fingers wide, creating a sense of openness.

As you sink deeper into the pose, feel the stretch in your inner thighs and the activation in your core. Imagine this fiery energy radiating out from your Sacral Chakra, boosting your creativity and zest for life.

Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose is a wonderful hip opener that can help release stored emotions and tension in the lower body. Here’s how to do it:

1. From Downward-Facing Dog, bring your right knee forward and place it behind your right wrist, with your right ankle near your left wrist.
2. Slide your left leg back, keeping your hips square to the front of the mat.
3. Lower your torso over your front leg, resting on your forearms or extending your arms out in front of you.

This pose can be intense, so go slowly and listen to your body. As you breathe deeply, visualize any emotional blockages melting away, leaving space for joy and creativity to flow freely.

Integrating these poses into your yoga practice can help maintain the balance of your Sacral Chakra, ensuring you stay in touch with your creative, joyful, and emotionally vibrant self. So next time you’re on the mat, give Goddess and Pigeon Pose a try, and feel the energetic shift they bring!

Solar Plexus Chakra (Manipura)

Solar Plexus Chakra, or Manipura, is all about your personal strength, confidence, and willpower. It’s located around your upper abdomen, right above your belly button, and it’s associated with the color yellow—think bright, sunny, and vibrant.

The Solar Plexus Chakra is like your personal sun, shining from within. When this chakra is balanced, you feel confident, motivated, and ready to take on the world. It’s your inner fire, fueling your ambitions and giving you the courage to pursue your dreams. When it’s out of whack, you might feel insecure, unmotivated, or even have digestive issues. So, keeping this chakra balanced is key to feeling your best.

Yoga postures to enhance the solar plexus chakra

Core-strengthening poses like Boat Pose and Plank focus energy in the abdominal area, activating and empowering the Solar Plexus Chakra, which boosts self-confidence, personal power, and determination. These poses are great for building core strength, boosting your confidence, and igniting that inner fire.

Boat Pose (Navasana): This one is a killer for the abs but so worth it! Sit on your mat with your knees bent and feet flat on the floor. Lean back slightly, keeping your spine straight, and lift your feet off the ground. Extend your arms straight out in front of you. Hold this pose and feel your core muscles engage. It’s like lighting a fire right in your belly!

Warrior II (Virabhadrasana II): Get ready to feel strong and powerful! Stand with your feet wide apart, turn your right foot out, and bend your right knee. Extend your arms out to the sides, parallel to the floor, and gaze over your right hand. This pose not only strengthens your legs but also empowers your spirit. Switch sides to balance your energy.

Adding these poses to your practice can help you channel energy to your Solar Plexus Chakra, leaving you feeling more confident, motivated, and ready to conquer whatever comes your way. Keep shining bright!

Heart Chakra (Anahata)

The Heart Chakra, also known as Anahata, is located right in the center of your chest, near your heart (hence the name). It’s the fourth chakra and is all about love, compassion, and connection. When your

Heart Chakra is balanced, you feel open to giving and receiving love, not just to others but also to yourself. It’s like the epicenter of all those warm, fuzzy feelings that make life so rich and meaningful.

Yoga postures to open the heart chakra

Backbends such as Camel Pose and Bridge Pose open the chest and stretch the front of the body, allowing energy to flow freely through the heart center, fostering love, compassion, and emotional openness. Here are a couple of my favorites:

Camel Pose (Ustrasana): This pose is a deep backbend that really opens up your chest and heart area. Start by kneeling on your mat with your knees hip-width apart. Place your hands on your lower back for support and gently lean back, lifting your chest towards the sky. If it feels comfortable, you can reach your hands back to hold onto your heels. This pose not only stretches the front of your body but also helps release any pent-up emotions and stress from the heart center.

Cobra Pose (Bhujangasana): Another excellent heart opener, Cobra Pose, is a bit gentler but still super effective. Lie on your stomach with your legs extended behind you and your palms placed under your shoulders. Press into your hands to lift your chest off the ground, keeping your elbows close to your body. As you lift, imagine your heart radiating forward, opening up to all the love and positivity around you. This pose strengthens your back and improves flexibility in your spine, making it easier to maintain an open-hearted posture in your everyday life.

By incorporating these poses into your practice, you’ll start to notice a greater sense of openness and connection, both to yourself and the world around you. The Heart Chakra is all about balance, so remember to be gentle with yourself as you explore these heart-opening postures.

Throat Chakra (Vishuddha)

The Throat Chakra, or Vishuddha, is located at the center of your neck, right where your throat is. This chakra is all about communication, self-expression, and truth.

When it’s balanced, you feel confident speaking your mind, expressing your true self, and listening deeply to others. If it’s blocked or out of whack, you might feel shy, have trouble finding the right words, or even struggle with physical throat issues.

Yoga postures to align the throat chakra

Poses like Shoulder Stand and Fish Pose create space in the neck and throat, enabling energy to rise and clear blockages, thus promoting clear communication and self-expression. Here are two of my favorite:

Fish Pose (Matsyasana)This pose is fantastic for opening up your throat and chest. Lie on your back, slide your hands under your hips, and then arch your back to lift your chest and head off the ground. Let the crown of your head touch the floor gently. Fish Pose not only stretches your throat but also boosts your mood and energy levels.

Plow Pose (Halasana): Plow Pose is another great way to stimulate the Throat Chakra. Lie on your back, lift your legs over your head, and try to touch the floor behind you with your toes. This pose can feel intense, but it’s amazing for calming the mind and stretching the neck and shoulders. It also helps you connect with your inner voice by focusing on your breath and the sensations in your body.

By practicing these poses regularly, you can keep your Throat Chakra open and vibrant, helping you to express yourself more freely and honestly. So next time you’re on the mat, give these poses a try and feel the difference in your communication and self-expression.

Third Eye Chakra (Ajna)

The Third Eye Chakra, or Ajna, is located right in the center of your forehead, just above the space between your eyebrows. It’s often referred to as the seat of intuition, insight, and foresight.

When this chakra is balanced, you might feel a strong sense of inner knowing, clarity, and a heightened awareness of your surroundings. It’s like having an inner GPS guiding you through life’s twists and turns.

Yoga postures that activate the third eye chakra

Forward bends and poses like Child’s Pose and Dolphin Pose direct energy to the forehead and the area between the eyebrows, stimulating the Third Eye Chakra and enhancing intuition, insight, and mental clarity. Here are a couple of my favorites:

1. Child’s Pose (Balasana): This gentle, resting pose is fantastic for turning your focus inward. By lowering your forehead to the mat, you bring awareness to your third eye area, promoting a sense of calm and introspection. Here’s how to do it:

• Start by kneeling on the mat, big toes touching and knees spread apart.
• Sit back on your heels and slowly fold forward, extending your arms in front of you or resting them by your sides.
• Let your forehead gently touch the mat. Close your eyes and breathe deeply, feeling the connection to your third eye.

2. Eagle Pose (Garudasana): This pose requires focus and balance, directing energy to the Third Eye Chakra as you concentrate on maintaining the position. Here’s how to practice it:

• Stand in Mountain Pose with your feet together and arms by your sides.
• Bend your knees slightly, then lift your right leg and cross it over your left thigh, hooking your right foot behind your left calf if possible.
• Bring your arms forward, bend your elbows, and wrap your right arm under your left, bringing your palms together if you can.
• Lift your elbows to shoulder height and direct your gaze to a fixed point in front of you, focusing on your third eye area.
• Hold the pose, breathing deeply, and feel the energy centering in your third eye. Then switch sides and repeat.

By incorporating these postures into your practice, you can help stimulate your Third Eye Chakra, enhancing your intuition and bringing more clarity into your daily life. Remember, it’s all about tuning into yourself and listening to that inner voice that knows what’s best for you.

Crown Chakra (Sahasrara)

The Crown Chakra, or Sahasrara, is like the crown jewel of our energy centers. It’s located right at the top of your head, and it’s all about spiritual connection and enlightenment. Think of it as your link to the universe, the source of all wisdom and consciousness.

When your Crown Chakra is balanced, you feel a deep sense of peace, joy, and a strong connection to your higher self. It’s where you tap into your inner wisdom and the bigger picture of life. On the flip side, if it’s blocked, you might feel disconnected, lost, or even a bit cynical.

Yoga postures to open up the crown chakra

Inversions and meditative poses like Headstand and Lotus Pose encourage energy to flow upward towards the top of the head, connecting to the Crown Chakra and facilitating spiritual awareness and a sense of universal connection. To get the energy flowing to your Crown Chakra, there are a couple of powerful yoga postures you can try:

1. Headstand (Sirsasana): This is the king of all yoga poses and a fantastic way to stimulate the Crown Chakra. When you’re upside down, blood flows to your head, bringing fresh oxygen and nutrients, which can help open up this energy center. Plus, it’s a great way to see the world from a new perspective!
2. Lotus Pose (Padmasana): This classic meditative pose is perfect for connecting with your higher self. Sitting in Lotus Pose helps align your spine, which is key for energy flow, and it creates a direct pathway for energy to travel up to the Crown Chakra. It’s also super grounding, helping you stay rooted while reaching for the stars.
3. Corpse Pose (Savasana): Don’t underestimate the power of relaxation! Savasana helps you fully integrate your practice and allows the energy to flow freely. Lying still and focusing on your breath can bring a deep sense of peace and help you feel more connected to the universe.

Incorporating these poses into your practice can help keep your Crown Chakra open and balanced, enhancing your spiritual awareness and bringing a sense of calm and clarity to your life. So, next time you’re on your mat, give these a try and see how they transform your energy!

Techniques and Practices

When it comes to working with your chakras, it’s not just about the physical postures. Combining yoga postures with breathing techniques (Pranayama), meditation, and visualization can take your practice to a whole new level. Let’s dive into how these techniques can help enhance chakra activation and balance.

Breathing techniques (Pranayama)

Breathing is the bridge between your body and your energy. Different Pranayama techniques can activate and balance your chakras, enhancing the flow of prana (life force) throughout your body. Here are a few you can try:

1. Nadi Shodhana (Alternate Nostril Breathing): This balancing breath technique is fantastic for harmonizing the energy channels in your body. It helps clear any blockages and allows prana to flow smoothly, balancing all your chakras.
2. Kapalabhati (Skull Shining Breath): This invigorating breath stimulates the lower chakras, especially the Solar Plexus Chakra (Manipura). It generates heat and energizes your entire system, making you feel more powerful and alive.
3. Ujjayi (Ocean Breath): Often used during yoga practice, Ujjayi breath helps calm the mind and focus your energy. It’s great for connecting with your inner self and enhancing the energy flow through all your chakras.

By combining these breathing techniques with your yoga postures, you can amplify the effects and really feel the energy moving through your body.

Meditation and visualization

Meditation is a key practice for opening and balancing your chakras. When you meditate, you create a space for your mind and body to connect on a deeper level, allowing you to access and balance your energy centers.

Each chakra has a specific sound or mantra associated with it. Chanting these mantras during meditation can help to open and balance the chakras. For example, “Lam” for the Root Chakra, “Vam” for the Sacral Chakra, and so on. The vibrations from chanting these mantras can help to clear any blockages and enhance the energy flow.

While I don’t frequently incorporate mantra meditation into my classes, I have practiced mantra meditation quite a bit and it’s just a really neat feeling to vibrate into a settled state of peace.

Final Thoughts On Chakra Energy

Yoga is a very intentional practice, where every posture, breath, and movement is completed with chakra energy in mind. Interested in trying it out for yourself? Check out my class schedule and join me on the mat!