Asanas For The Chakras

A few questions came up after a recent workshop about how to maintain a chakra-based asana practice at home. Here are some basic guidelines as well as specific list of asanas for the chakras. Enjoy your chakra practice at home!

Triangle PoseChakra 1- Root Chakra (Base of the spine, legs, feet)

-Roll your feet on a golf ball or tennis ball to wake them up
-Put your fingers between your toes to stretch them
-Sit on your heels with your toes tucked under
-Standing poses: Mountain, Chair, forward fold, Warrior 1, Pyramid Pose



Half Moon PoseChakra 2- Sacral Chakra (Pelvis and hips)
Sun Salutations and other flowing series
Standing Hip Openers: Warrior 2, Side Angle Stretch, Triangle, Half Moon Balance, Lizard, Squat
-Seated Hip Openers: Pigeon, Fire Log, Cow Face Pose



Chakra 3- Solar Plexus (Bulls eye around the navel)
-Core work: Crunches, plank, leg lifts, bicycling the legs
-Twists: Seated spinal twist, supine spinal twist, revolved triangle, revolved wide legged forward fold


Wheel Pose

Chakra 4- Heart Chakra (Heart center, upper back, shoulders, arms, hands)
-Back bends: passive or active, camel, bow, wheel, cobra, upward facing dog
-Shoulder openers: mudra pose, cow face arms, eagle arms
-Pranayama: ujayyi, sama vritti, alternate nostril breath, breath of joy



Chakra 5- Throat Chakra (Throat, neck, jaw)
-Neck stretches
-Chanting, humming, singing
-Bridge, shoulderstand, plow, fish

Dancer Pose

Chakra 6- Brow Chakra (Eyes, third eye)
-Eye exercises
-Seated forward folds with forehead resting on block, blanket or something else
-Standing Balancing poses: tree, dancer, eagle, standing big toe pose, warrior 3
-Arm balances: crow, side plank, handstand


Headstand in river

Chakra 7- Crown Chakra (Top of head)



Creating A Home Practice To create a home practice based on the upward movement through the chakras, pick a few practices from each chakra, beginning at the root chakra and making your way up to the crown chakra. Always end with at least five minutes of savasana.


Special thank you to my sister, Jesse Whalen Tyler, who is a yoga teacher in Littleton, NH, for the beautiful pictures of her in Dancer, Wheel and Headstand (on a rock in the middle of a river!).

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