If you noticed that one of your chakras is out of balance or blocked, there are many things you might want to try to help restore its health. Chakra yoga is one of the best methods which can help you with this task (alongside meditation, Reiki or crystals, among others). Below you will find five poses for each of the seven chakras. You can also grab some FREE printable materials you might want to save or print for a future quick reference :-).

Chakra Yoga Poses To Balance Your Root Chakra

Silhouette of a person meditating with marked root chakra area

Sanskrit Name: Muladhara

Location: Base of spine

Color: Red

Element: Earth

Mantra: I am

Gland: Adrenals

One of the symptoms of the unbalanced root chakra might be lack of stability resulting in feeling unsafe, anxious, depressed and fearful. Try these five root chakra yoga poses to restore the health of your Muladhara. 

    1. Chair pose (Utkatasana)

      Chair pose balances your first three chakras: the root chakra, sacral chakra, and solar plexus chakra.

      Chair pose is the best way to directly open your root chakra. It is a powerful pose in which the root bears the weight of your entire spine and hips. It opens the muscles around the lower part of the spine.

      2. Bridge pose (Setu Bandha Sarvangasana)

      Bridge Pose is a backbend that will open your front body and will leave you feeling grounded and refreshed. It relaxes your brain and nervous system and gives your neck, chest, and back a nice stretch. This asana can also help you get ready for deeper backbends.

      3. Warrior II pose (Virabhadrasana II)

      By grounding your feet in Warrior II, you will feel more secure and stable. This asana will also help you develop flexibility in the hips and lower part of your body.

      4. Mountain pose (Tadasana)

      Tadasana is a grounding standing pose. It helps root and ground you down into the earth. Mountain pose stimulates your root chakra as well as activates your entire body.

      5. Standing Forward Bend (Uttanasana)

      This asana is a calming pose and will help you relax and center. On the physical level Uttanasana will help you stretch the hamstrings and release tension in your back. It will also balance your upper and lower body.

      A reference chart you might find useful. To save or print the printable, just click on it 🙂

      To learn about 10 other brilliant methods to unblock your root chakra, make sure to take a look at this post.

      Chakra Yoga Poses To Unblock Your Sacral Chakra

      Silhouette of a person meditating with marked sacral chakra area

      Sanskrit Name: Swadhisthana

      Location: Lower abdomen, below the navel

      Color: Orange

      Element: Water

      Mantra: I feel

      Gland: Gonads

      Have you lost your creativity? Or perhaps you find it difficult to express your emotions or desires? These could be one of the symptoms of a blocked sacral chakra. Try these five chakra yoga poses to bring your sacral chakra back to balance.

        1. Goddess pose (Utkata Konasana)

        This pose can help you tap into the creative, feminine energy of the Hindu goddess Kali (according to yogic tradition, Utkata Konasana has originated from this goddess who is often portrayed in a similar position).

        Goddess  pose will help you open your hips. This is a great asana for women as it can reduce menstrual symptoms.

        2.  Triangle pose (Trikonasana)

        Triangle pose can help balance your sacral chakra as it allows you to feel more creative and passionate. It opens your shoulders and chest and gives a good stretch to your hamstrings, groins and hips. Trikonasana will help you with balance and will strengthen the muscles of your lower body.

        3. Reclined Bound Angle pose (Supta Baddha Konasana)

        A relaxing hip opening pose. It will help ground and balance your sacral chakra. Physically, Supta Baddha Konasana stimulates the ovaries (can relieve the symptoms of menopause) as well as prostate gland, bladder, and kidneys. It might also help you reduce the symptoms of stress.

        4.  Seated Forward Bend pose (Paschimottanasana)

        Seated Forward Bend will help you calm the nervous system as well as emotions. It also stimulates the reproductive and urinary organs.

        5. Reclined Thunderbolt pose (Supta Vajrasana)

        This pose will help activate and stimulate your sacral chakra. Supta Vajrasana can improve your sexual health by strengthening reproductive organs. It has also a relaxing effect on the nervous system.

         To save or print this reference chart, just click on it 🙂

        If you would like to find out more about other methods to balance your sacral chakra, take a look at this post (10 tips with FREE printables).

        root chakra affirmations poster framed

        Grab your FREE printable cheat sheet cards for each of your seven chakras. A handy reference guide when working with your chakras :).

        Chakra Yoga Poses To Balance Your Solar Plexus Chakra

        Silhouette of a person meditating with marked solar plexus chakra area

        Sanskrit Name: Manipura

        Location: Upper abdomen

        Color: Yellow

        Element: Fire

        Mantra: I do

        Gland: Pancreas

        If you feel powerless or have low self-esteem, this might mean your solar plexus chakra is blocked. Make sure to try these five chakra yoga poses to bring it back to health.

          1.  Bow pose (Dhanurasana)

          It is an energizing pose which will help open your chest and shoulders. Dhanurasana stimulates energy and blood flow to many organs in your body (like kidneys, liver, small and large intestines) which is very beneficial to your metabolism.

          2.  Plank pose (Kumbhakasana / Phalakasana)

          Plank pose can help improve your posture. And an improved posture can greatly increase your confidence and self-esteem :).

          3.  Crescent pose (Anjaneyasana)

          It stimulates your solar plexus chakra which can result in improved confidence.

          4.  Downward-Facing Dog  (Adho Mukha Svanasana)

          Adho Mukha Svanasana will help calm your mind and relieve tension. You will build strength in your core (solar plexus). It will give your body a full stretch and will strengthen your shoulders, arms, abdomen, and legs.

          5.  Revolved Triangle pose (Parivrtta Trikonasana)

          Revolved triangle is a detoxifying asana, it will help with movement in your abdominal organs, facilitating digestion. Given its complexity it will also improve your balance and focus :).

           To save or print this reference chart, just click on it 🙂

          The reference chart you might find useful. To save or print the printable, just click on it 🙂

          Chakra Yoga Poses For Your Heart Chakra

          Silhouette of a person meditating with marked heart chakra area

          Sanskrit Name: Anahata

          Location: Chest (center)

          Color: Green

          Element: Air

          Mantra: I love

          Gland: Thymus

          If your heart chakra is out of balance you might find it difficult to love or to feel compassion and kindness. To help open your heart chakra, introduce these five chakra yoga poses into your yoga routine.

            1.  Camel pose (Ustrasana)

            It is a chest opening pose. It activates the heart chakra and can help you foster self-love, kindness and compassion :). It is beneficial in reducing anxiety and tension.

            2.  Cobra pose (Bhujangasana)

            Cobra pose stretches the chest and opens up the heart chakra. It will increase the flexibility of your spine. It will also help you reduce stress and fatigue.

            3.  Bridge pose (Setu Bandha Sarvangasana)

            Bridge pose is a versatile pose that can be used not only for lower body strengthening but also to help you open and balance your heart chakra.

            4. Cow/ Cat pose (Bitilasana/Marjaryasana)

            A great way to open your heart chakra: drawing your heart deep into your chest in the cat pose will allow you to fully expand your heart in the cow pose.

            5.  Upward-Facing Dog (Urdhva Mukha Svanasana)

            A great heart opener: it broadens your chest, stretches your lungs, and promotes spinal and arm strength. Urdhva Mukha Svanasana  has also a beneficial effect on your circulatory system.

             To save or print this reference chart, just click on it 🙂

            If you are interested in opening your heart chakra, make sure to check ten other tips to help unblock and balance your heart chakra.

            Chakra Yoga Poses To Balance Your Throat Chakra

            Silhouette of a person meditating with marked throat chakra area

            Sanskrit Name: Víshuddha

            Location: Throat area near larynx

            Color: Light Blue

            Element: Ether / Space

            Mantra: I speak

            Gland: Thyroid

            Having problems expressing yourself or speaking your truth? These could be signs of a blocked throat chakra: take action today and check out these chakra yoga poses to heal your throat chakra.

              1.  Supported Shoulderstand pose (Salamba Sarvangasana)

              Salamba Sarvangasana is a great pose for stimulating the thyroid gland and balancing your throat chakra. It has also a calming effect on the nervous system.

              2.  Plow pose (Halasana)

              Halasana balances the thyroid gland and reduces stress and fatigue. As it allows you to relax, you might also notice improvement of your sleep.

              3.  Cat/ Cow pose (Marjaryasana/Bitilasana)

              4.  Camel pose (Ustrasana)

              Camel pose will help you open up the throat chakra through expending the front of your body. Ustrasana is a great way of boosting empowerment and self-expression.

              5.  Fish pose (Matsyasana)

              Matsyasana improves the flow of energy (prana) in the body. It will help you open the neck, chest and intercostal muscles between the ribs.

               To save or print this reference chart, just click on it 🙂

              root chakra affirmations poster framed

              If you would like to learn more about chakras, make sure to take a look at our Beginner’s Guide to Chakras, happy reading 🙂 !

              Chakra Yoga Poses To Open Your Third Eye Chakra

              Silhouette of a person meditating with marked third eye chakra area

              Sanskrit Name: Ajna

              Location: Between eyebrows

              Color: Indigo

              Element: Light

              Mantra: I see

              Gland: Pineal

              Lacking faith in your intuition? Feeling indecisive? Maybe your third eye chakra needs some healing. To support you in this process, make sure to try these five third eye chakra yoga poses.

                1.  Downward-Facing Dog (Adho Mukha Svanasana)

                Downward Dog pose stimulates blood circulation to your brain. It can give you more mental clarity and can improve your concentration.

                2.  Extended Child’s pose (Utthita Balasana

                Let the gentle pressure on the third eye allow you to relax into deeper state of meditation.

                3.  Lotus pose (Padmasana)

                In the Lotus pose, put your third eye chakra affirmations to work. If you don’t have them ready yet, no worries: for inspiration check these affirmations out (and grab your free printable posters :)).

                4.  Legs Up The Wall (Viparita Karani)

                This restful asana will allow you to be still and relaxed without the need to rush. Slow down your breath and embrace the present moment.

                5.  Cow Face pose (Gomukhasana)

                Gomukhasana gives you the opportunity to explore the symmetry of your body. It encourages you to direct your attention to, and put effort into, re-establishing harmony between the left and right side of your body. It can also help you remove negative thinking process.

                 To save or print this reference chart, just click on it 🙂

                root chakra affirmations poster framed

                Grab your FREE cheat sheet cards with stones for each chakra. A handy reference guide when working with your chakras :). 

                Chakra Yoga Poses To Connect To Your Sacral Chakra

                Silhouette of a person meditating with marked crown chakra area

                Sanskrit Name: Sahasrara

                Location: Top of head

                Color: Violet

                Element: Thought

                Mantra: I know

                Gland: Pituitary

                If you are feeling lost, without a sense of purpose or feeling disconnected from the universe, it might be time to work on your crown chakra. These five crown chakra yoga poses can be a beneficial addition to the process.

                  1.  Headstand pose (Sirsasana)

                  Sirsasana will help you enhance your intuition and improve memory.

                  2.  Corpse pose (Savasana)

                  Savasana can be a challenging pose as you will try keeping your mind still. But if you give it a try, this pose can help you connect with the universe.  It can be also a great pose for your crown chakra meditation.

                  3.  Standing Backbend pose (Anuvittasana)

                  A great pose to improve your balance and concentration.

                  4.  Lotus pose (Padmasana)

                  As you are sitting cross-legged with the spine vertically straight, you will find Padmasana ideal for the crown chakra meditation and concentration.

                  5.  Tree pose (Vrksasana)

                  A great pose to align all your seven chakras. Vrkasana will help you with the flow of prana from the root chakra to the crown chakra, bringing balance to your mind and body.

                   To save or print this reference chart, just click on it 🙂

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                  And before you go to grab your yoga mat, make sure to grab your FREE chakra printables to decorate your yoga space with :)!

                  Grab your FREE printable Chakra Posters!

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