Did you know that if your Chakras are not open or balanced, it can throw your emotional and mental well-being off balance? In our modern stressful life it’s actually a silent assassin that brings down our mental equilibrium. But thankfully Yoga has the solution. Let’s explore chakra balancing root to crown with yoga poses.
What Is Chakra?
What is a Chakra in Yoga? The concept of Chakra originates from the Yoga system of ancient India. Translated from Sanskrit, Chakra means Wheel or Circle.
According to Yoga traditions, just like we have a physical body, we also have an astral body or “subtle body”. This energy body is aligned with our physical body, but cannot be touched. However, this astral or subtle body is the framework that upholds and maintains our mental, spiritual, emotional, and even physical functioning.
In essence, we all are just forms of energy and the Chakras are the energy centers or energy vortex. They can be called the nervous system of our metaphysical body, through which our life force or “prana” is believed to move or rise upward. There are 7 Chakras or energy centers in each one of us.
What Are the 7 Chakras?
The 7 Chakras in the human body are aligned along the backbone, starting from the base of the spine to the center of the head. Each of these Chakras is associated with a specific area of our physical body.
- Root Chakra (Muladhara) – Located at the base of the spine
- Sacral Chakra (Svadhisthana) – Located in the pelvic region
- Solar Plexus Chakra (Manipura) – Located in the abdomen
- Heart Chakra (Anahata) – Located in the center of the chest
- Throat Chakra (Vishuddha) – Located at the throat
- Third Eye Chakra (Ajna) – Located in the center of the forehead
- Crown Chakra (Sahasrara) – Located at the top of the head
If you want to learn more about each Chakra in detail, check out the below-given article.
Read: 7 Chakras: The Energy Centers of The Body
What is Chakra Balancing?
According to the Yoga tradition, each of the 7 Chakras should remain open or balanced to have a fully functional mind, body, and spirit alignment. If even one of these energy points is blocked or out of balance, it can bring down our emotional health, mental acuity, and even physical stamina. Unhealthy lifestyle, stress, negative coping mechanisms, etc can get our Chakras imbalanced or closed.
Unbalanced Chakras can lead to stagnation of energy, which in turn, can cause emotional instability, mood disorders, difficulty in focusing, mental fatigue, poor concentration, physical exhaustion, and other related issues.
For instance, if your Sacral Chakra is blocked, it might negatively affect your sexual drive or creativity. A closed Heart Chakra means resistance in giving and receiving love. An out of balance Throat Chakra can lead to problems in self-expression.
When all the Chakras are in balance, you will feel more confident, in control, and in sync with yourself, and of course with your higher power. So, to have an optimal overall well-being and harmony in mind, body, and spirit, chakra balancing root to crown is a must! Yoga can help you achieve this desirable state of balance. Let’s explore how!
To know more about the benefits of balancing each Chakra, check out the below-given article.
Read: 80 Easy Forms Of Chakra Balancing For A Holistic Mind-Body Healing Experience
Chakra Balancing Root to Crown With Yoga
Here are some simple Yoga poses that can balance or open up each Chakra:
1. Root Chakra (Muladhara)
Tadasana (Mountain Pose)
A foundational standing pose that grounds you into the earth, fostering feelings of stability, security, and connection to your base energy center.
Location: Base of the spine
Purpose: Grounding, stability, connection to the earth
How to do it:
- Stand with feet together or hip-width apart.
- Press evenly through all four corners of your feet.
- Engage your thighs, draw in your abdomen, and lift your chest.
- Let your arms rest by your sides, palms facing forward.
- Close your eyes and visualize roots extending from your feet into the earth.
Why it works: This pose aligns your posture and helps build a sense of grounded calm and presence.
2. Sacral Chakra (Svadhisthana)
Utkata Konasana (Goddess Pose)
A deep hip-opener that nurtures pelvic flexibility and fluidity, supporting creativity, sensuality, and emotional expression.
Location: Pelvic area
Purpose: Creativity, pleasure, emotional flow
How to do it:
- Step your feet wide, turn toes out at a 45° angle.
- Bend your knees deeply so your thighs are nearly parallel to the floor.
- Keep your knees stacked over your ankles.
- Raise your arms to shoulder height, elbows bent, palms facing forward (like a cactus).
- Breathe into your hips and allow movement if needed (gentle pulsing is helpful).
Why it works: Opens up the hips and pelvis which are emotional and energetic centers, encouraging release of creative energy.
3. Solar Plexus Chakra (Manipura)
Paripurna Navasana (Full Boat Pose)
An intense core-strengthening posture that awakens personal willpower, confidence, and inner fire through abdominal engagement.
Location: Upper abdomen
Purpose: Willpower, confidence, personal power
How to do it:
- Sit on the floor with your knees bent, feet flat.
- Lean back slightly and lift your feet off the floor, shins parallel.
- Straighten your legs (if possible) to a 45° angle, forming a “V” shape.
- Extend arms forward at shoulder height, palms facing each other.
- Engage your core and gaze at your toes.
- Hold for 3–5 breaths.
Why it works: Builds heat in your center and activates core strength—energizing your inner fire and self-esteem.
4. Heart Chakra (Anahata)
Bhujangasana (Cobra Pose)
A gentle yet heart-expanding backbend that opens the chest, encourages compassion, vulnerability, and a loving presence.
Location: Center of the chest
Purpose: Love, compassion, emotional openness
How to do it:
- Lie on your stomach, legs extended, tops of feet pressing into the mat.
- Place hands under shoulders, elbows close to your ribs.
- Inhale and gently lift your chest using your back muscles (not just your arms).
- Keep elbows slightly bent, shoulders away from ears.
- Open your heart forward and upward.
Why it works: Physically opens the chest and energetically invites loving-kindness and emotional balance.
5. Throat Chakra (Vishuddha)
Ustrasana (Camel Pose)
A heart-throat opener that lifts the throat, promoting clear communication, authentic expression, and resonance in vocal energy.
Location: Throat
Purpose: Communication, self-expression, truth
How to do it:
- Kneel with knees hip-width apart, thighs perpendicular to the floor.
- Place hands on your lower back or reach back to hold your heels.
- Lift your chest and gently arch back, letting your head drop if comfortable.
- Keep hips over knees and avoid collapsing the lower back.
Why it works: This pose opens the throat and chest, allowing energy to rise and freeing your voice.
6. Third-Eye Chakra (Ajna)
Balasana (Child’s Pose)
A resting forward fold that calms the mind, drawing awareness inward to enhance intuition, inner vision, and mental clarity.
Location: Between the eyebrows
Purpose: Intuition, inner wisdom, clarity
How to do it:
- Kneel and sit back on your heels, then fold forward.
- Bring your forehead to the mat (or a block).
- Stretch your arms forward or alongside your body.
- Close your eyes and focus on your breath and inner stillness.
Why it works: It soothes the nervous system, enhances introspection, and stimulates the intuitive center.
7. Crown Chakra (Sahasrara)
Salamba Sirsasana (Supported Headstand)
An inversion that lifts the crown toward the sky, facilitating spiritual connection, consciousness expansion, and energetic openness.
Location: Top of the head
Purpose: Spiritual connection, transcendence, higher consciousness
How to do it:
- Note: Practice with a wall or guidance if you’re a beginner.
- Come into a tabletop position, lower to forearms, and interlace fingers.
- Place the crown of your head on the mat with hands cupping the back of your head.
- Walk your feet toward your head, lift your legs up slowly.
- Engage core muscles, keep your body aligned vertically.
- Hold for a few breaths, then come down slowly.
Why it works: Reverses energy flow to awaken spiritual awareness and crown connection.
Breathing and Meditation
Breathing and meditation are equally important aspects of the Yoga system. To get the most out of these yoga practices, flow through all 7 poses sequentially and hold each for 5–8 mindful breaths while directing focus to the corresponding chakra. You can combine your practice with chakra-specific mantras, affirmations, or visualizations for deeper alignment.
A Word Of Caution
Pay attention to your body while you follow these postures. Use blocks, straps, or bolsters for accessibility, or consult a certified instructor if you’re new to these poses. If you are starting your Yoga journey, it’s recommended to do it under the supervision of a professional trainer. Chakra balancing root to crown can be a freeing and joyful experience if done correctly.
Frequently Asked Questions (FAQs)
What is the third eye?
The Third Eye, also known as the Ajna chakra, is an energy center located between your eyebrows. It symbolizes intuition, inner wisdom, and insight beyond ordinary perception. In spiritual traditions, activating the third eye is believed to enhance clarity, mental vision, and a deeper connection to your inner self.
What is the root chakra?
The Root Chakra, or Muladhara, sits at the base of the spine. It represents grounding, physical stability, and a sense of safety. When balanced, it gives feelings of security and foundation; imbalances can lead to anxiety or fear.
What are solar plexus?
The Solar Plexus Chakra, also known as Manipura, is located in the upper abdomen above the navel. It’s linked to personal power, self-confidence, identity, and decision-making. A balanced solar plexus brings energy, self-esteem, and motivation; when blocked, it may result in low confidence or lack of direction.
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