5 Yoga Practices to Balance the Third Eye Chakra

The Third Eye Chakra teaches us about vision, insight, and spiritual growth. You intuitively know what will help you grow and what will hold you back. When your Sixth Chakra is balanced, you trust your intuition and your perceive things as they are.

The Sanskrit name for the Third Eye Chakra is Ajna, which means “to perceive.” This chakra is located at the center of your forehead between your eyebrows, and it correlates strongly with your mental energy.

Your ability to imagine, dream, and intuit are refined when this Sixth Chakra is in balance. Additionally, your sleep cycles and circadian rhythms (governed by your nearby pineal gland) become regulated.

When your Third Eye Chakra is imbalanced, you either lack the ability to make decisions, or you are excessively attached to one “right” decision. Imbalance can manifest as being confused, unfocused, and indecisive, or – on the flip side – close-minded and so detail-oriented that you lose sight of the big picture.

When the Third Eye Chakra is balanced, you trust your intuition and embody self-awareness.

You may feel unsure about (or overly attached to) your decisions and struggle with feelings of anxiety, disconnection from your life’s purpose, and/or an overly-active imagination/escapist mentality. Headaches and insomnia can also relate to an imbalance in this area.

When the Third Eye Chakra is balanced, you trust your intuition and embody self-awareness. Through faith and self-awareness, your thoughts and actions begin to mimic timeless spiritual teachings (such as acting honestly, speaking kindly, living simply, and offering compassion).

You see yourself as one small part of a greater mystery that can be honored and tapped into.


Here Are 5 Yoga Practices for Third Eye Chakra Healing:

These practices include a healing sound (mantra), a meditation technique (trataka), a breathing practice (pranayama), and two yoga postures (asana) to bring balance to the Third Eye Chakra.

1. Candle Gazing (Trataka)

This practice connects you with the energy of the Third Eye Chakra by stimulating your two eyes and encouraging a deep state of focus using the image of a dancing flame.


Sit comfortably. Place a candle before you at a distance where you can gaze at the flame with an upright head and neck. Gaze intensely until your eyes water a bit and then let your eyelids almost close.

The Sanskrit name for the Third Eye Chakra is Ajna, which means “to perceive.”

In the gap, focus on the glow of the flame. Finally, close your eyelids completely and focus on the afterglow that remains. It will often look like a small purple or red dot that dances across the darkness of your closed eyelids.

Try to maintain this practice for two to three minutes.

For more exercises that improve your vision, Practice These Easy Exercises to Improve Your Eyesight

2. Child’s Pose (Balasana)

From your seated position, adjust your feet to rest under your hips and bring your hips close to your heels. Connect your forehead to the earth or to the stacked surface of your hands. This creates a light pressure and stimulates the Third Eye Chakra.


You may extend your hands forward or rest your arms by your sides. Rest here for several breaths, up to two minutes, and return to an upright position when complete.

If your knees or the tops of your feet struggle with this pose, bring a rolled blanket behind your knees or beneath the tops of your ankle joints. Elevate your head on a block or a pillow.

3. Wide-Legged Forward Fold (Prasarita Padottanasana)

There’s nothing like turning upside down to change your perspective. This accessible inverted posture brings your head below your heart and provides a powerful shift for your perception.


Face the long edge of your mat and walk your feet apart from each other as far as you comfortably can. Inhale and either hold a belt or towel behind your back or interlace your fingers behind you. With an elongated spine, exhale and hinge forward from your hips.

There’s nothing like turning upside down to change your perspective.

Let your forehead come into contact with a block, a stack of books, or the surface of a chair or sofa. No need to strain your legs and back trying to reach down to a level that is uncomfortable.

Stay here for one to two minutes. Come out of the pose by bending your knees and extending your spine long to rise up to standing with an elongated back.

4. Nadi Shodhana Pranayama (Alternate Nostril Breathing)

This powerful breathing technique brings balance to the right and left hemispheres of your brain by harmonizing the energy flowing toward the “rational” left brain and the “intuitive” right brain.


Find a comfortable seat and take a few natural breaths. When you are ready to proceed, raise your right hand and rest your index finger and middle finger on your forehead at your Third Eye Chakra.

Let your thumb rest on your right nostril. Rest your ring finger and little finger on your left nostril. Block your right nostril with your thumb and inhale through your left nostril.

This powerful breathing technique brings balance to the right and left hemispheres of your brain.

Next, block your left nostril and release your thumb to exhale through your right nostril. Alternate this pattern of breathing from left to right and then right to left 10 to 15 times.

If you prefer to visualize your breath moving in this pattern, it is possible to do this technique with your hands resting in your lap. In this version, imagine that your breath has a color and watch it make the shape of an inverted “V” that rises up the length of one nostril to the Third Eye Chakra and down the length of the opposite nostril to leave the body.

To close the practice, take three to four neutral and natural breaths through both nostrils.

5. AUM (Ajna Bija Mantra)

In addition to body positions and breathing techniques, yoga also gives us sound and vibration to work with imbalanced energy. The Third Eye Chakra vibrates with the sound “AUM” (pronounced AH-OH-M).

You may chant the mantra aloud or silently. For the greatest impact, chant this sound aloud while you focus your attention on the space between your eyebrows.


Balance Your Third Eye Chakra and Receive Clear Insights

You have everything you need inside of you – this is the ultimate teaching of yoga.

The Third Eye Chakra is associated with the element of light. You carry wisdom, a “light,” that can illuminate your path in life.

Bringing balance to the intuitive energy found in your Third Eye Chakra will deepen your insights and encourage you to trust your innate inner wisdom.

Want to learn more about the Third Eye Chakra? Check out: Third Eye Chakra 101

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Hannah Leatherbury

​Yoga found Hannah in the midst of an existential crisis fifteen years ago. She now teaches in the metro-DC area. Her recorded meditations are freely available on her audio blog and through the Insight Timer app.

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