In traditional Indian medicine and spiritual science, our physical body are more than merely bones, muscles, and organs encased in skin.

Instead, it includes layers of energy fields that surround our physical body. These interconnected metaphysical layers create our body’s electromagnetic field, also known as its aura.

In yoga, the life force energy (known as “prana”) travels through your subtle body in a series of channels, called “nadis.” These nadis intersect at points of intensified energy, called “chakras.”

Chakras are spinning vortexes of energy in your subtle body that correspond to various glands along the spine and inside the skull. According to yoga philosophy, a human body has seven major chakras.

Each chakra governs specific behaviors and values in our lives, such as material security, communication, and love. They also regulate various bodily systems, like the skeletal system.

Yoga for the Chakras

Yoga is one of the most basic ways to balance each chakra because it creates alignment in your physical body.

Balancing and stabilizing your physical body through asana (yoga posture) practice also re-balances your subtle body.

This realigns the chakras, which regulate specific behaviors, and makes it easier to overcome outdated patterns, beliefs, and habits.

Yoga works to move energy in our body even when we are not focusing on it. Practicing yoga regularly is a fun and easy way to bring our chakras into alignment.

Through yoga and meditation, we can find balance in our body, mind, and spirit. Purifying our energy centers allows our health and well-being to flourish.

Yoga that Integrate the 7 Major Chakras

1. Base or Root Chakra – Muladhara

This is the 1st chakra.

The Root Chakra, or Muladhara, is located at the base of our spine. The Root Chakra channels grounding energy from the earth to help us feel more connected, safe, and provided for.

When your Root Chakra is out of alignment, you experience imbalances in your physical body and your sense of security is diminished. When balanced, you feel confident and have a better sense of belonging.

Yoga that Integrate the Root Chakra:

• Chair Pose (Utkatāsana)
• Warrior 1 (Vīrabhadrāsana I)
• Pyramid Pose (Pārśvottānāsana)
• Tree Pose (Vṛkṣāsana)
• Standing Forward Fold (Uttānāsana)

2. Sacral Chakra – Svadhistana

This is the 2nd chakra.

The Sacral Chakra, or Svadisthana, is located in the pelvic area. This chakra is your playful creative center and home to your self-expression, emotions, and pleasure.

An imbalance can make you feel sexually frustrated, emotionally repressed, and unable to find your passion in life. A balanced Sacral Chakra allows you to connect easily with others and find joy in everything.

Yoga that Integrate the Sacral Chakra:

• Boat Pose (Navasana)
• Pigeon Pose (Eka Pada Rajakapotāsana)
• Yogic Bicycle (Dwichakrikāsana)
• Seated Spinal Twist (Ardha Matsyendrāsana)
• Breath of Fire (Kapalabhati Prānāyāma)

3. Solar Plexus Chakra – Manipura

This is the 3rd chakra.

The Solar Plexus Chakra, or Manipura, connects you to solar energy to provide a sense of willpower, determination, and an internal heat within your belly.

Located at the navel center, the Solar Plexus is the core of your identity, your personality, and your ego.

If your Solar Plexus Chakra is unbalanced, you can experience low self-esteem and stress. When the Solar Plexus is balanced, you feel more confident and capable.

Yoga that Integrate the Solar Plexus Chakra:

• Camel Pose (Ustrāsana)
• Bow Pose (Dhanurāsana)
• Reverse Table Top (Purvottanāsana)
• Crescent Warrior (Anjanayāsana)
• Breath of Fire (Kapalabhati Prānāyāma)

4. Heart Chakra – Anahata

This is the 4th chakra.

A balanced Heart Chakra, or Anahata, enables you to feel compassion, generosity, respect, and a connection with others. To be fulfilled you need unconditional love, and the Heart Chakra is your gateway to allowing love into your lives.

Keeping the Heart Chakra nourished allows you to remain capable of giving and receiving love, as well as developing your spirituality. If your Heart Chakra is imbalanced, you can lose your sense of connection with others and love for yourself.

Yoga that Integrate the Heart Chakra:

• Triangle Pose (Trikonasana)
• Thread the Needle (Sucirandhrāsana)
• Fish Pose (Matsyāsana)
• Reclined Spinal Twist (Supta Matsyendrāsana)

5. Throat Chakra – Vishuddha

This is the 5th chakra.

The Throat Chakra, or Vishuddha, is the energy that helps you speak and communicate authentically with yourself and others.

The Throat Chakra can have a large impact on your originality, speaking your truth, and even having the confidence to speak in public.

When misaligned, you can experience ear, nose, and throat problems along with a block of creativity and your authentic voice.

When balanced, you can easily express the creative and life-affirming aspects of yourself with confidence. Chanting is a beautiful practice to open the Throat Chakra and help keep the energy aligned.

Yoga that Integrate the Throat Chakra:

• Cobra Pose (Bhujangasana)
• Plow Pose (Halāsana)
• Bridge Pose (Setu Bandhāsana)
• Toning with Sound (Oṁ, AUM)

6. Third Eye Chakra – Ajna

This is the 6th chakra.

The Third Eye Chakra, or Ajna Chakra, is situated at the brow point and is known as your “all-seeing eye” as well as the point of your intuition.

You can access clear thought and self-reflection through your Third Eye Chakra as well as inner guidance to help you on your life path.

When your Third Eye Chakra is misaligned, you can experience confusion and physical symptoms such as headaches, migraines, and dizziness.

When aligned, you see things clearly and without them being colored by your opinions, ego, or past.

Yoga that Integrate the Third Eye Chakra:

• Downward Dog Pose (Adho Mukha Svanasana)
• Shoulderstand (Salamba Sarvāṅgāsana)
• Child’s Pose (Bālāsana)
• Exalted Warrior (Viparīta Vīrabhadrāsana) - also known as Warrior 4
• Standing Forward Fold (Uttānāsana)

7. Crown Chakra – Sahasrara

This is the 7th chakra.

The Crown Chakra, or Sahasrara, is your highest chakra and varies from the other chakras because it is not a “wheel” or crossing point of the energies, but rather an opening.

The Seventh Chakra is your center of trust, devotion, and inspiration, as well as the seat of your consciousness that connects you to the infinite and limitless.

When the Crown Chakra is misaligned or overactive, we may experience a spiritual distrust, a sense of negativity about life, and a disconnectedness from our body and earthly matters.

An aligned Crown Chakra brings peace, joy, serenity, and positivity to our life.

Yoga that Integrate the Crown Chakra:

• Corpse Pose (Śavāsana)
• Headstand (Sirṣāsana)
• Rabbit Pose (Sasangāsana)
• Wide Angle Forward Fold (Prasārita Pādottānāsana)

Conclusion

Balancing and aligning our chakras may be the powerful tool we need to help with life’s struggles and pressure.

Once we are able to recognize if we need more grounding, determination, or focus, we will be able to use our yoga practice and chakra knowledge to find a sense of balance and harmony in our life.

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