It's likely that if you've been involved in yoga for some time, you've encountered the idea of the relationship between yoga and Chakras. What are the Chakras, and how many of them are there in yoga? Well, let’s find out!
What Is Chakra Yoga?
Chakra meditation originates from Hindu and Buddhist traditions, though it is now used in spiritual practices like yoga. It is an ancient practice that has been passed down for many years.
The notion states that the human body is composed of more than just bones, muscles, organs, and skin. The physical body is enveloped by various levels of energy fields. It is believed that the subtle body consists of several layers that are referred to as the energy body. In this situation, subtle means the finest or most delicate details, or the most refined qualities.
Sanskrit, an ancient language, refers to Chakra as a “spinning wheel”. Yogic philosophy asserts that the body encompasses seven centers of internal energy, also referred to as Chakras, which come together at intersections of various channels of power. The vital energy known as Prana flows through the pathways called Nadis.
This theory claims that your experience of reality is primarily shaped by your thoughts, emotions, fears, desires, and aversions, which are reflected in the workings of a metaphysical wheel or force. It has been reported to cause physical manifestations, and we will take a closer look at this below.
Therefore, every Chakra has control over certain traits and qualities, for instance, trust, dialogue, sympathy, and affection. It is also suggested that they manage a range of bodily systems and senses. Each Chakra is connected to one of the Five Elements of Nature, which is expressed through a particular color of the rainbow.
A disruption in the flow of energy through any of the Chakras can lead to emotional, mental, or even physical issues when caused by bad habits or environmental influences. These can manifest in indications such as nervousness, fatigue, and stomach or other medical troubles.
Yoga can be used to foster a balanced and healthy system of Chakras by facilitating the unblocking of them so that the prana (aka energy) can move without limitation throughout the body. This technique may involve practicing certain poses, performing Pranayama, making mudras, and meditating in order to purify or correct any Nadis and Chakras that require healing or a balance.
Best “Chakra Yoga” Poses
Studying the chakra system in conjunction with yoga may help us better understand our inner self and allow us to become more attuned to our instinct with increased faith and assurance.
Given that, our specialists divulge their favored poses to correspond with each chakra. You don’t have to do every single pose. Select the chakra of your choice and focus on it. (Note that some of the postures work more than one chakra.) If you’re short on time, no worries! Malaspina encourages doing as little as five minutes of exercise to see a good outcome, and she further emphasizes practicing chakra-focused yoga daily for the best results.
Yoga Posture to Open the Root Chakra: Forward Bend
The Root Chakra is situated at the bottom of the back and functions as the cornerstone of your energetic structure. The basis of your life and overall health assists you in feeling secure, linked to others, and taken care of. This also affects how you respond to states such as appetite, libido, and fatigue, as well as your inherent will to live.
In addition to this, the Muladhara Chakra is associated with earthiness, which gives it an inspiring foundation and is connected to the shade of red.
The Root Chakra can be disrupted, leading to afflictions in the body and amplifying feelings of apprehension and detracting from the sensation of stability and inclusion. When your equilibrium is maintained, you feel secure, stable, and well-centered.
Practicing yoga postures that create firmness and stability in the lower body can help to bring balance to the first chakra. These can include the Mountain, all of the Warrior, and Balancing positions. You can draw strength from the earth by standing on the four corners of your feet, which then sends the energy upward to nourish your entire body.
You can try a Standing Forward Bend to line up your root chakra, which is situated at the lower part of the spine. Position yourself with feet slightly wider than hip-width apart, toes pointed ahead, and your arms hanging naturally at your sides. Rather than rounding your back, hinge at your hips. Make sure your knees are eased as required, bend your body over your legs, and put your hands either on the mat or yoga blocks, whichever is more comfortable. Remain in this position for a number of deep breaths before cautiously standing up and coming back to your upright position.
Huggins emphasizes the usefulness of a Standing Forward Bend as he states that it allows individuals to “tune into” their body, beginning with their feet which should be firmly on the ground. As you fold, you can then feel the shift from a rootedness to something more open and free.
Yoga Posture to Open the Sacral Chakra: Warrior
To activate your sacral area, which is situated in your abdomen, give the Warrior I pose a try. Move your right leg forward, bending the knee to a 90-degree angle while keeping your left leg extended at the rear. Take a breath in as you raise your arms above your head while keeping your hips facing front. Exhale, feeling your sacral area opening. Bring your arms down and stand up to finish the pose. Repeat on your other side.
It's advantageous to practice postures that involve the hips, such as Warrior I, Warrior II, or Peaceful Warrior, because they stimulate the sacral chakra, according to Malaspina.
Huggins suggests that one should include Goddess Pose, another hip opener, when attempting to work on their sacral chakra. According to his view, as you drop through your legs, you must activate the abdominal area and become conscious of the area where our emotional sensations are held.
Yoga Postures to Open the Solar Plexus Chakra: Twists
The solar plexus chakra is situated between the navel and ribs. Target this chakra with a Supine Spinal Twist. Position yourself on your back with your legs bent upwards toward the torso. Bend your legs, rotating gently at your midsection; lift your arms up forming a T with them or place one hand on your thigh and the other off to the side, gazing at the shoulder across from you. Hold for a few breaths. Return to your starting position. Repeat on your other side.
According to Huggins, the Solar Plexus is an advantageous area to tap into your intuitive self. As an anxiety coach, I come across many individuals who lack the assurance they need to be successful. This is where twisting can be of help; through this technique, one can relieve the pressure that is held in the internal body and let go of pent up energy.
Positions that help align your solar plexus are Sun Salutation, arm balances, and core exercise.
Yoga Postures to Open the Heart Chakra: Backbends, Twists, and Dolphin
Anahata Chakra can be found in the area close to the heart and then lungs in the fourth energy center located in the thoracic spine. Green symbolizes the emotional core of a person, which is also known as the core self. Linked to the element of air, touch gives you the capability to relate to other people and promote feelings of empathy, kindness, and admiration.
Having a properly aligned Heart Chakra will enable you to show and have affection, as well as foster your spiritual growth. It gives you the ability to feel affection for yourself and those around you, and to take part in close connections. It’s your gateway to inviting love into your life. An imbalance in this energy centre can lead to a lack of attachment with others and also lead to feelings of rage and being emotionally vacant.
Perform the Bridge pose to harmonize your heart chakra and open your chest. To do this backbend, start by lying on your back with your knees bent in a hip-width position and keeping your feet on the ground. Additionally, position your heels as close to your buttocks as feels comfortable and place your hands on either side of your body in a palms down position. Breathe in as you bring your hips up and join your hands beneath you; gradually and calmly position your shoulders beneath you. Direct your attention to the area of your heart by lifting your chest up. As you release your breath, allow your hips to relax and come back to the floor.
It can be beneficial to practice poses like backbends, twists, and dolphins as they create more space in the heart chakra. Huggins believes that gentle backbends, such as Bridge posture, provide us with the opportunity to exercise in a more purposeful way.
Yoga Posture to Open the Throat Chakra: Fish
The fifth Chakra is located in the throat area, which relates to our ability to communicate through sound, speech, and hearing. Vishuddhi Chakra is depicted in blue and is believed to be closely connected to the air element. It is believed to have an influence on the endocrine glands, playing a role in the process of metabolism.
Your Throat Chakra assists with helping you to express your creative side and enables you to be honest and open while communicating with yourself and the people around you. The ability to express your own ideas and to articulate yourself coherently in social settings can significantly affect your uniqueness and self-assurance when speaking your convictions and addressing an audience.
Lie down on your back with your legs stretched out and together, place your arms underneath the lower part of your body, and make sure your palms are facing the ground. Take a deep breath, press your arms onto the floor, and arch your neck and trunk up, forming an arched position with your upper back. Lay your head on the mat with your crown touching the surface. Put emphasis on releasing the opening in the back of your neck , the place where the throat chakra is located. Exhale to carefully lower to your starting position.
These exercises are advantageous because they cause the neck to expand and extend. Setting up a Shoulder Stand, Camel, or Bridge position can be used to balance and harmonize your throat chakra.
Yoga Posture to Open the Third Eye Chakra: Legs Up the Wall
The Ajna Chakra is situated at the space between the eyebrows and is often referred to as the Third Eye or the point of intuition. Having the ability to think clearly and examine oneself can result in personal realization and give you a steering on your life's journey. The color connected to the Third-Eye Chakra is indigo, which is the hue of the rainbow.
The brain serves as the hub of activities and is the junction that joins the physical body with the psychological self. It is the essential regulator of all the workings of the person. Therefore, this practice has a meaningful significance spiritually as it is said to link the two main vital power forces within the body, thus opening up the consciousness to inner serenity, an increased spiritual clarity, and a heightened intuition. If you don't implement the unification of your body and mind, you will remain stuck in the normality of life and the only things you will experience will be through your senses.
An imbalanced Ajna Chakra can lead to confusion and may result in physical signs like headaches, migraines, and disorientation. It can result in difficulty comprehending and having faith in your instinct.
The chakra associated with divine insight and intuition, known as the third eye, is situated in your brain, eyeballs, ears, nostrils, in addition to the pineal and pituitary glands. Doing Leg Up the Wall is an excellent activity for restoring balance to this particular chakra. Position yourself on one side with your hips close to the wall, in a fetal-like posture. Go from a sitting position to reclining with your legs elevated against the wall, hands relaxed at your sides. Take a deep breath, allowing your body to sink into the wall behind you and directing your focus to the area between your eyes.
This pose offers an opportunity to release tension and turn your attention inwards. Supported forward-bending postures (with the head on a block), as well as Savasana, can be beneficial in helping to align the third eye chakra.
Yoga Posture to Open the Crown Chakra: Easy Pose
Situated on the top of the head is the seventh Chakra known as Sahasrara, more commonly known as the Crown Chakra. It is regarded as a portal to a pure state of awareness and the birthplace of all of the energy centers. The color violet symbolizes the highest energy center, which is unlike the other Chakras, since rather than a convergence of energies, it is a gateway.
The Sahasrara is the focal point of conviction, commitment, and enthusiasm, alluding to the boundless and unrestricted.
If this Energy Center is not in equilibrium, you may feel a deep skepticism toward life, be distant from the spiritual conviction, and find a lack of connection with your body, global environment, and your divine self.
The crown chakra can be found in the structure of our muscles and bones, as well as the layer of our skin. Sukhasana is an effortless pose that can be used to concentrate on the crown chakra. Firstly, make sure you are in a wide-legged cross-legged posture with your legs away from your hips and your hands on top of your legs either with the palms up or down. Draw attention to stretching your back from the foundation to the top of your head.
The usefulness of this is that you can concentrate on channeling your power up and wakening your crown chakra. Headstands and the restorative posture known as Savasana may be implemented to stimulate the chakra.
