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Align Your Chakras With These 7 Chakra Yoga Poses

Can you tell when your chakras are misaligned? If you feel disconnected to yourself or the world, unhappy, or feel like things are “all over the place,” chances are your energy and chakras are misaligned.

Chakras are “spinning wheels” of energy that run along the spine, and each chakra contributes to a part of our subtle body. When out of balance, our chakras can contribute to many emotional and physical ailments. Being knowledgeable about the chakras can help us feel more balanced and whole in many ways.

An easy way to align your chakras is through yoga. Yoga works to move energy in your body even when you are not focusing on it. But if you know you need to work on aligning your chakras, there are certain yoga poses that can actually help align your chakras.

If you’re brand new to chakras, check out An Introduction to the Chakras for more information about the chakras and how they work

Chakra Yoga! Align Your 7 Chakras With These 7 Yoga Poses:


1. Root Chakra – Mountain Pose

The Root Chakra, or Muladhara, is located at the base of the spine. The Root Chakra channels grounding energy from the earth to help us feel more connected, safe, and provided for.

When our Root Chakra is out of alignment, we experience imbalances in our physical body and our sense of security is diminished. When balanced, we feel confident and have a better sense of belonging.

Mountain Pose is a great posture for us to connect to earth energy through all four corners of our feet and invite that energy upward to feel nourished in our entire body.
1_mountain pose
Let’s try it:

  • Begin standing with your feet slightly apart
  • Press your feet firmly into the mat
  • Activate your core, relax your shoulders, and reach the top of your head skyward
  • Bring your palms to meet at heart center
  • Breathe deeply and feel your feet connecting down to the earth and the top of your head reaching up to the sky
  • Focus on the energetic connection with the earth and the sky simultaneously
  • Visualize your Root Chakra as a bright red light shining out from the end of your tailbone
  • Feel free to close your eyes and take a few deep breaths before releasing the pose



2. Sacral Chakra – Revolved Triangle Pose

Our Sacral Chakra, or Svadisthana, is located in the pelvic area. This chakra is our playful creative center and home to our self-expression, emotions, and pleasure.

An imbalance can make us feel sexually frustrated, emotionally repressed, and unable to find our passion in life. A balanced Sacral Chakra allows us to connect easily with others and find joy in everything.

Revolved Triangle Pose stimulates the abdominal organs to promote the energy to circulate within our Sacral Chakra, and helps you remain grounded in the present moment.
1_revolved triangle
Let’s try it:

  • Begin in Pyramid Pose with your right foot forward and your hips square to the front of your mat
  • Place a yoga block inside your right foot directly under your face and place your left hand on the block
  • Bring your right hand to your hip crease and gently invite the hip back so it is in line with your left hip
  • As you adjust your hip, slowly twist your torso to the right
  • Stay here, or slowly extend your right arm to the sky so your right shoulder stacks on top of your left
  • Continue to breathe as you inhale to lengthen your spine and exhale to twist
  • Be aware of your reproductive organs and visualize an orange glowing light
  • If you would like more intensity in this pose, remove the block and shift your gaze toward your right hand
  • Hold for a few breaths and release back to Pyramid Pose
  • Repeat on the opposite side


3. Solar Plexus Chakra – Boat Pose

The Solar Plexus Chakra, or Manipura, connects us to solar energy to provide a sense of willpower, determination, and an internal heat within our belly.

Located at the navel center, the Solar Plexus is the core of our identity, our personality, and our ego.

If our Solar Plexus Chakra is unbalanced, we can experience low self-esteem and stress. When the Solar Plexus is balanced, we feel more confident and capable. Since the Solar Plexus is located near the navel, Boat Pose is a great yoga pose to help activate your core and your internal fire to help align energy blocks or imbalances.
Let’s try it:

  • Begin seated with your knees bent and your feet on the mat
  • Place your hands behind your hips, lift your chest, and lengthen your spine
  • To activate your core, slowly lean back but keep your heart lifted
  • If you want to add more intensity, extend your arms forward and lift your shins so they are parallel with the mat
  • Focus on the core engagement and visualize a subtle yellow light as you feel your internal fire begin to build
  • Hold your variation of Boat Pose for 15 to 30 seconds
  • Gently release and repeat 3 to 5 times


4. Heart Chakra – Low Lunge

A balanced Heart Chakra, or Anahata, enables us to feel compassion, generosity, respect, and a connection with others. To be fulfilled we need unconditional love, and the Heart Chakra is our gateway to allowing love into our lives.

Keeping the Heart Chakra nourished allows us to remain capable of giving and receiving love, as well as developing our spirituality. If our Heart Chakra is imbalanced, we can lose our sense of connection with others and love for ourselves. Low Lunge invites our heart space to open to align our Heart Chakra energy.
1_low lunge
Let’s try it:

  • Begin in Downward Facing Dog
  • Step your right foot forward between your hands and lower your left knee to the ground
  • Keep your hips square to the front of the mat
  • Shift your weight forward into your right foot to allow your hips to release and to stretch the front of your left hip
  • Reach your right hand skyward and bring your left hand to your left leg. This variation is a heart opener and also stretches the front body
  • Inhale to lift your chest and exhale to find a gentle backbend
  • Focus on the heart space and visualize it radiating green light filled with love, compassion, and kindness
  • Hold for a few breaths, then slowly release
  • Repeat on the opposite side


5. Throat Chakra – Easy Pose with Chanting

The Throat Chakra, or Vishuddha, is the energy that helps us speak and communicate authentically with ourselves and others. The Throat Chakra can have a large impact on our originality, speaking our truth, and even having the confidence to speak in public.

When misaligned, we can experience ear, nose, and throat problems along with a block of creativity and our authentic voice. When balanced, we can easily express the creative and life-affirming aspects of ourselves with confidence. Chanting is a beautiful practice to open the the Throat Chakra and help keep the energy aligned.
Let’s try it:

  • Begin seated on your mat in Easy Pose with your hands in Gyan Mudra (index finger touching thumb and remaining fingers extended). Rest the mudra on your knees
  • Inhale to lift your chest and lengthen your spine
  • Then, exhale and relax your shoulders
  • Gently tuck your chin toward your chest to create a Throat Lock (Jalandhara Bandha) to stimulate the throat
  • Chant the mantra “Humee Hum Brahm Hum”
  • As you chant, visualize a blue light near your throat as it removes any doubt you may have regarding your truth
  • Continue chanting for 3 to 11 minutes
  • If you are uncomfortable with chanting, feel free to hum a mantra or even a favorite song instead


6. Third Eye Chakra – Dolphin Pose

The Third Eye Chakra, or Ajna Chakra, is situated at the brow point and is known as our “all-seeing eye” as well as the point of our intuition. We can access clear thought and self-reflection through our Third Eye Chakra as well as inner guidance to help us on our life path.

When our Third Eye Chakra is misaligned, we can experience confusion and physical symptoms such as headaches, migraines, and dizziness. When aligned, we see things clearly and without them being colored by our opinions, ego, or past.

Dolphin Pose increases circulation to our face and our brain which, in turn, stimulates the Third Eye Chakra.
1_dolphin 1
Let’s try it:

  • Begin in Downward Facing Dog, then lower your forearms to the ground. Be sure to stack your shoulders above your elbows
  • Bring your palms to touch with your thumbs pointing up and your pinkie fingers pressing down firmly into the mat
  • Rock forward bring your chin in front of your thumbs, and then rock back to Dolphin Pose
  • Continue this movement and visualize an energy connecting your Third Eye and thumb knuckles
  • Practice this movement 5 to 10 times and then gently release to Child’s Pose



7. Crown Chakra – Balancing Butterfly

The Crown Chakra, or Sahasrara, is our highest chakra and varies from the other chakras because is not a “wheel” or crossing point of the energies, but rather an opening.

The Seventh Chakra is our center of trust, devotion, and inspiration, as well as the seat of our consciousness that connects us to the infinite and limitless.

When the Crown Chakra is misaligned or overactive, you may experience a spiritual distrust, a sense of negativity about life, and a disconnectedness from your body and earthly matters. An aligned Crown Chakra brings peace, joy, serenity, and positivity to your life.

Balanced Butterfly Pose invites concentration, peace and balance – perfect to align your Crown Chakra.
1_balanced butterfly 1
1_balanced butterfly
Let’s try it:

  • Begin kneeling on your mat with your toes tucked
  • Then lift your knees and come onto the balls of your feet
  • Keep your heels together under your sit bones and open your knees as wide as possible (feel free to bring your hands down to the mat for balance)
  • Once you feel stable, slowly bring your hands to heart center
  • To add more intensity, raise your hands overhead and hold
  • As you hold the pose, visualize energy traveling from your Root Chakra, passing through each chakra, and rising out of the Crown Chakra as the energy showers a golden white light around you
  • Hold for 5 to 10 breaths, then slowly release


Align Your Chakras With These 7 Chakra Yoga Poses

Balancing and aligning your chakras may be the powerful tool you need to help with life’s struggles and pressure.

Once you are able to recognize if you need more grounding, determination, or focus, you will be able to use your yoga practice and chakra knowledge to find a sense of balance and harmony in your life.

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Joanne Moules

Jo specializes in teaching yoga to children with special needs and teens under 18. She also mentors and supports other like-minded goddesses to achieve their goals. When not teaching, coaching, or writing, you'll find Jo at home with her son playing at amateur dramatics and eating Indian food.

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