Yoga Postures For Chakras

yoga-postures-for-chakras-heart-wheel pose

Some of our favourite Yoga classes we’ve ever done and have ever taught have been aligned with the Chakras. During this article, we will take you through 2 specific Yoga postures for each of the energy centers.

Before we do that, let’s give a brief overview of the Chakra system. 

What are the Chakras?

This is directly from our Training Manual for Yoga Teachers:

Chakra in Sanskrit translates to ‘wheel’. In the main Chakra System, there are 7 energy wheels. They are formed due to the 72 000 Nadi lines (rivers of energy/life force) intersecting across Sushumna Nadi, the most powerful Nadi (this runs along the spine). 

When the Chakras are aligned, open and spinning, you feel a sense of ease and flow within life. Energy flows effortlessly to you and through you. When they are blocked, clogged or out of balance you can feel like life is a drag, everything is hard, you may feel low energy like you’re forever walking uphill. Chakras can also be overused and ‘too open’. This may create a feeling of disconnection and chaos.

Balancing, connecting and working with these wheels of energy within your subtle body promotes vitality and a sense of flow, it adds brightness and lightness to life.

We personally have a deep respect and fascination with this world, however, it’s important to state that this body of work has not been thoroughly examined by medical studies. 

What we love about this subject matter is that it evokes self-reflection. We encourage you to use this information to guide you to look inward. This is what makes Yoga so much more than just a movement practice. The items discussed can be seen as ‘tools’ not necessarily truths, but methods to create inner and outer peace and alignment.

Before we go further, if this has sparked intrigue, go ahead and download our Free Report and Guide to the Chakras. Once you sign up you’ll get instant access to the full report. 

Now that you have an idea of what the Chakras are, let’s get to the action: 

Yoga Postures For Chakras

We will go in a logical order, from base to crown. Just like when you build a house, starting with strong foundations will encourage and allow stable growth.

It is important that you don’t just jump into these postures. We encourage you to try these poses within a full guided class. That way you can safely and effectively move through the poses.

Download the MerryBody App today and activate your Free 7 Day Trial. 

Base Chakra: Muladhara Chakra

This Chakra is located at the base of the spine. It is represented with the colour red. This Chakra is known as the root of all things. It represents your connection to the Earth, your stability, your safety and your commitment.

Try these 2 Base Chakra Yoga Poses


Mountain Pose | Tadasana

This pose will encourage you to connect to the Earth beneath you and create a strong and aligned posture with your physical body


Warrior 2 | Virabhadrasana II

This pose is a strength building pose. You need to have strong foundations in order to hold the pose with easeful effort. Once again this pose has both feet firmly placed on the Earth to connect and ground you.

yoga-chakras-base-warrior 2


Sacral Chakra: Svadisthana Chakra

The Sacral Chakra is located just below your belly button. It is represented with the colour orange. This Chakra is the center of sexual, emotional and creative energy. The Sacral Chakra is connected to your passion, pleasures and the ability to feel connected to others and live a fulfilling life. 

Try these 2 Sacral Chakra Yoga Poses


Pigeon Pose | Eka Pada Rajakapotasana

This pose is a hip opening posture, your hips can be known to store stagnant emotion so this is a perfect pose to work on your Sacral Chakra. 

chakra-yoga-sacral-king pigeon

Camel Pose | Ustrasana

A back bending posture that awakens the front of the body. You will notice how this pose allows the sacral area to push forward and open in space.

yoga-chakra-sacral-camel pose


Solar Plexus Chakra | Manipura Chakra

The Solar Plexus Chakra is located above the belly button but below the sternum. It is represented with the colour yellow.  It acts as the center of your personal power. This Chakra rules your identity, personality, ego, individual freedom, choice and authenticity. It directly affects your motivation, willpower and purpose.

Try these 2 Solar Plexus Chakra Yoga Poses


Boat Pose | Navasana
This pose awakens your core, the exact physical location where your Solar Plexus Chakra lies. 


Half Lord of the Fishes Pose | Ardha Matsyendrasana

Core work, along with twisting postures are the most common Yoga poses used to awaken the Manipura Chakra.

yoga-for-chakras-solar-plexus-half lord of fishes pose


Heart Chakra | Anahata Chakra

The Heart Chakra is located right at your heart center, not just the front of your chest but also the sides and back of your heart center. It is represented with the colour emerald green. It is your center of empathy, love, compassion and forgiveness. 

Try these 2 Heart Chakra Yoga Poses


Wheel Pose | Urdva Dhanurasana

This pose awakens your heart by providing an amazing thoracic spine back bend. 

yoga-postures-for-chakras-heart-wheel pose

Cow Face Pose | Gomukhasana

A Yoga pose for your hips, which can often be directly linked to your heart (as emotions can be stored within the hips). Add the arms within this pose and you’ll stretch out the sides of the body and the shoulders/chest. 



Throat Chakra | Vishudha Chakra

The Throat Chakra is located at the throat. It is represented with the colour blue. It relates to truth, communication and self-expression. 

Try these 2 Throat Chakra Yoga Poses


Lion Pose | Simhasana:

A pose that combines physical practice with breathwork. It is known to stimulate your throat and communication. 


Bridge Pose | Setu Bandha Sarvangasana

A gentle back bend and compression of the throat. 

throat-chakra-yoga-bridge pose


Third Eye Chakra | Ajna Chakra

The Third Eye Chakra is located at the space between the eyebrows. It is represented by the colour indigo. It is linked to your intuition and alignment.

Try these 2 Third Eye Chakra Yoga Poses


Warrior 3 | Virabhadrasana III

A challenging posture to add to your Yoga practice that requires focus and balance. 

chakra-yoga-anja-warrior 3

Eagle Pose | Garudasana

Once again this pose requires you to hone in on your focus and your gaze, encouraging inner wisdom to awaken.

third-eye-yoga-pose-eagle pose


Crown Chakra | Sahasrara Chakra

The Crown Chakra is located at the crown of the head. The only Chakra in this system to lie outside of the physical body. It is represented with the colour white (think a light bright white). This Chakra offers access to higher states of consciousness. It’s about letting go of personal preoccupations and opening the mind and soul to a bigger universal vision. 

Try these 2 Crown Chakra Yoga Poses


Upward Salute Side Bend | Parsva Urdhva Hastasana

The Crown Chakra encourages the Yogi to balance all aspects of the mind and body by adding lateral bends.

yoga-postures-crown-upward salute side bend

Tree Pose | Vrkasana

A posture that requires balance. It also inspires a ‘blossoming’ of the yogi. 

yoga-postures-chakras-crown-tree pose

Ok, so now it’s time to begin your Yoga for Chakras experience. As mentioned, we recommend attempting these postures through a guided class experience. 

Within our Merrybody App you’ll find over 460 Yoga, Pilates and Meditation classes (plus we add a new class each and every week!). Within the App there are 2 specific Chakra Challenges that guide you to awaken and inspire each energy center within your body.

So to continue your journey, follow these 2 simple steps:

1: download the Free Chakra eBook 

2: download the MerryBody App and activate your free 7 Day trial

From there, you’ll be able to dive deeper into this knowledge and wisdom.

We’re so excited to hear how you go!

Always merrymaking,

Emma + Carla

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