yoga-poses-for-chakras

Yoga poses for chakras

70% of yoga practitioners are women, according to estimates by the National Federation of Yoga Teachers. The previous year, it was 80%: men are increasingly taking up yoga and meditation, even though they are still in the minority.

The chakras, these energy centers along the spine, are worked on in yoga using different postures. Each chakra is associated with a vibration, a color, one or more organs and a mantra. The asanas allow their balancing and alignment so that they are neither too open nor too closed.

Discover the ten best yoga positions to align your energy centers and get vital energy flowing properly through your body.

 

What are chakras?

The term Chakra is a word known to everyone, yet not everyone really knows what it refers to.

The Chakra is Sanskrit and means "wheel" or "disc" in English. This term is particularly used in the field of yoga, but is a Hindu belief system. The term "wheel" is also very present in the Buddhist religion. The wheel is a symbol of power and is sometimes used to represent Buddha.

For Hindus, chakras are energy centers in the body. Each energy center is equivalent to an emotional and psychological state. The chakras are actually a system based on different parts of the body connecting body and soul, physical and psyche.

The chakras are sometimes represented by lotus flowers, especially in kuṇḍalinī yoga. The energy points are then connected by channels (nādīs) including the channels called suṣumṇā, iḍā and piṅgalā.

In total, although the ancient texts evoke more than 88 000 chakras, only seven main chakras are mentioned:

Meaning-of-the-Chakras

 

Root Chakra or "Muladhara": Base of the spinal column/perineum (Red),
Sacred Chakra or "Svadhishthana": Under the navel (Orange),
Solar Plexus Chakra or "Manipura": Stomach area (Yellow),
Heart Chakra or "Anahata": Center of the chest (Green),
Throat Chakra or "Vishuddha": Base of the throat (Blue),
Third Eye Chakra or "Ajna": Forehead, between the two eyes (Indigo),
Crown Chakra or "Sahasrara": Top of the skull (Violet).

You will have noticed that each of the chakras is associated with a color. Indeed, these colors can have many effects on the parts of the body concerned by the chakras.

These seven chakras are the main points of passage for the energy, called Kundalini, which passes through the entire body, from bottom to top.

The chakras are often mocked because they seem whimsical. They cannot be seen or touched. They seem to be simple inventions of the mind. Many people, however, base themselves on these points by following the indications of traditional Indian medicine.

It is then said that an imbalance of the chakras can have consequences on the body and mind. This can lead to emotional or physical pain. Opening and developing one's chakras would therefore allow one to be in good health.

One of the purposes of yoga postures is to develop the chakras. Each position can develop one or more chakras.

 

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Yoga posture and chakras : Vrksasana

The posture of the tree is associated with the root chakra (Muladhara), linked to the Earth. The goal of the posture is indeed to take root like a tree with the foot firmly anchored to the ground while rising towards the sky. The posture therefore stimulates the energy center located at the coccyx, allowing energy to flow from the foot to the top of the spine.

How to do the posture?

To do the tree posture, we start from another yoga pose, that of the mountain (Tadasana), standing with both feet firmly planted in the ground with all toes firmly planted. The gaze fixes a point far ahead.

Transfer your body weight to your right leg and then bend your left knee while lifting your leg.

Find your balance and take your time before grabbing your left leg to place your left foot in the inside of your right thigh. If you are not flexible enough or lose your balance, place your left foot at your knee or even your ankle. The important thing in this posture is balance.

Be careful to keep your hips at the same height and your pelvis straight, without arching your back. Raise your arms above your head or at the level of your solar plexus if you can't do so. Stay for about 30 seconds and do the same thing on the other leg.

 

Yoga and chakras : Deviasana

The pelvic dance balances the sacred chakra (Svādhiṣṭhāna), located at the sacrum under the perineum. It is associated with the sexual organs and therefore with sensuality, creativity and sexuality.

How to do the posture?

In a standing position, with your feet at least the width of your pelvis, bend your knees. The toes are turned outward and the hands rest on the hips.

The coccyx is lowered, the pubis is raised.

Following your breathing, swing your pelvis back and forth and right and left in a fluid manner.

Hold the position eight to ten breaths.

 

Asanas and opening of the chakras : Utkatasana

The posture of the chair makes it possible to work the chakra of the solar plexus (Manipura), located two fingers above the navel. It is associated with the digestive system.

How to do the posture?

Start standing with feet together, distributing the weight evenly in each foot.

Your arms are in front of you horizontally, shoulder-width apart. Open your shoulders by lowering your shoulder blades.

Then raise your arms above your head and bend your knees to form a right angle. The weight remains on your heels. Remember to pull your chest up.

Stay in this position for two full breaths before pushing the floor back up on one breath.

 

Chakra and Yoga: Bhujangasana

The posture of the cobra balances the heart chakra (Anahata), associated with the heart but also the lungs, feelings of love and empathy. Bhujanga means snake in Sanskrit.

How to do the posture?

Lie face down on your mat with your hands flat on the floor, at chest level on each side. Legs are stretched backwards.

Lift your belly button and then your chest forward and upward, keeping your elbows tight against you on an exhalation.

If you can't fully extend your arms, it's okay, don't force it or you'll hurt your back.

Stay three breaths in the posture, trying to go a little further each time (using only your back muscles). Then gently unroll your spine and move into the child's posture.

 

The chakras in yoga : Setu Bandha Sarvangasana

The half-bridge balances the throat chakra (Visuddha). It is associated with the thyroid gland and respiratory organs.

How to do the posture?

Lie on your back, knees bent. Your legs and feet should be parallel, spread out the width of your hips.

Try to bring your feet closer to your buttocks so you can grab your ankles with your hands. On one breath, lift your hips, starting from the pubis rather than the navel.

Make sure to open your clavicles. Stay in the three-breath position before slowly moving back down to the ground in the neutral position.

 

Chakra opening in yoga: Sukhasana position

This posture makes it possible to rebalance the sixth chakra (Ajna), the third eye (located between the eyebrows). It is associated with the eyes and the nervous system, it is also the seat of intuition.

How to do the posture?

Sit in a suit on your carpet. You can use a block or cushion to raise you slightly.

Then bring your torso to the floor, trying to keep your back straight. If your back becomes rounded at some point, it's okay.

Rest your forehead on the floor (or on a block if the floor is too low) and hold for a minimum of three breaths.

 

Yoga posture and chakras: Savasana, the corpse posture

The coronal chakra (Sahasrara) can be worked with the posture of the corpse. It is associated with the cerebral cortex and is important for intellectual activities, concentration and memory.

How to do the posture?

The corpse posture is a relaxing posture, often performed at the end of the session.

Lie on your back, on your mat, palms facing the ceiling, chin slightly tucked in and feet relaxed.

Slowly release your entire body, starting at the feet and working your way up to the top of your head.

 

The posture of the child (Balasana) to work its chakras

The child's posture allows you to work on two chakras depending on the session you plan: the root chakra and the third eye.

How to do the posture?

Begin the four-legged posture on your mat with your knees shoulder-width apart and your hands under your shoulders.

Position yourself so that your big toes are touching each other. As you exhale, lower your hips toward your heels, bending your chest forward and release your arms in front of you, palms toward the floor.

Relax by resting your forehead on the floor and stay in the position for several breaths while you relax.

 

The posture of the cow's head to balance its chakras

This posture is ideal to balance the sacred chakra. It should not be done cold, do not forget to warm up before practicing it.

How to do the posture?

Sit down, legs stretched out on the ground in front of you. Grab your left leg to bend it and sit on your left foot.

Then grab your right leg and place your right knee on your left knee. Your hips should be on the floor and your feet close to your hips. The upper thighs should touch the floor.

Raise your right arm and place your right hand on your upper back, bending your elbow. The left arm bends backward under the shoulder. Try to grab your hands by extending the back of your neck and spine. The head is pressed against the left arm.

Take three deep breaths before leaving the position.

 

Salutation to the sun to develop its chakras

Salutation to the sun helps to develop the solar chakra linked to the pancreas and digestive system. This sequence helps to gently awaken the body.

How to do the posture?

Start with the mountain posture: in the standing position, your feet are joined. You stretch your arms toward the ground, palms open forward and shoulders down.

Then move into the Urdhva Hastasana (arms raised to the sky): on one breath, raise your arms above your head and look straight ahead. The next step is to succeed in raising your gaze to the sky while keeping your shoulders relaxed.

Finally, on an exhalation, bend your knees and place your hands on the ground or on bricks if you are not touching the ground. Completely relax your upper body and head.

 

Kundalini Yoga: The Frog Posture

This position helps to develop the second chakra, the sacred chakra, but also the rooting chakra thanks to the four support points. The exercise allows you to work on your support in order to gain confidence. The position of the frog allows to work the flexibility of the hips and adductors.

How to do the posture?

The most comfortable way to achieve this posture is on the yoga mat, but it is also possible on the floor.

It is then necessary to crouch down, while keeping your back straight, then put your fingers on the floor and lift your heels slightly. You have to do the frog like when you were a child.

The arms must be positioned between the legs.

The exercise then consists of stretching your legs gently as you get up, without removing your fingers from the ground. Be careful not to force! If you can't stretch your legs completely, it doesn't matter.

Then return to your starting position.

 

The Raven to free the chakra under the navel

The position of the raven makes it possible to work the second chakra, called "Svadhishthana". Developing this chakra allows to be sexually fulfilled but also to develop creativity. From a physical point of view, the position of the raven makes it possible to stretch the back.

How to do the posture?

The position of the crow is not the easiest to hold. It is a balance position that requires some training.

To achieve it, put yourself in a squat position. The arms should be positioned inside the legs and the legs should be spread apart. Come and put your knees against your elbows. The elbows should push the knees to apply pressure.

From here, you can try to gently lift your lower body to keep your balance.

 

The Camel Position in Kundalini Yoga

The position of the camel is a position that works the throat and heart chakras, the 4th and 5th chakras. By developing these chakras, yogis will promote their openness to others as well as their attention and concentration.

On the physical side, this posture helps to develop the rib cage and to relax the chest. It can be ideal against stress.

How to do the posture?

To realize the camel, it is necessary to start by kneeling down, the buttocks detached from the feet, the back quite straight. Place your hands at the bottom of your back and start stretching your back. Little by little, put your hands on your ankles.

Try to keep your shoulders low and hold the posture for a few seconds before relaxing.

 

Malasana, the posture of the Guirlande

It is the root chakra that is developed in this position. The posture of the garland helps to reinforce the support of the ankles and muscles the lower back. The hips are also solicited.

How to do the posture?

Spread your legs and lower yourself into a squat position. Bring your hands towards your chest while joining them. Your feet should touch the mat completely. You should not be on your toes. If you don't have the flexibility to lay your feet flat on the floor, you can raise your heels with a blanket or cushion.

 

Apanasana, the posture of Apana

The Apanasana posture allows to work on balance and rooting, the first chakra. It is also effective for the chakra under the navel, the sacred chakra. This posture favors in particular the elimination of waste.

How to do the posture?

This posture is quite simple to achieve. On a yoga mat, lie on your back. Bring your knees towards your chest and hold the position. You can also bring your arms around your knees to make it easier to hold the posture.

 

Paschimottanasana, the posture of the Clamp

This position makes all the chakras work, from the feet to the head. It facilitates air circulation and reduces fatigue.

How to do the posture?

On a yoga mat or on the floor, sit down with your legs stretched and glued in front of you. As you breathe in, stretch your arms out toward the sky. As you exhale, gently lower your trunk until you touch your feet with your hands. If you don't have enough flexibility, you can touch your ankles or calves.

While doing this exercise, it is advisable to imagine the energy flow from your fingertips to the tips of your toes. This promotes the development of the chakras.

 

The position of the Warrior or Virabhadrasana

The warrior's position is ideal to open the heart chakra and to feel more confident.

How to do the posture?

Standing on the yoga mat, move your left leg backwards so that your right knee forms a right angle. Your left foot should be at a 90° angle to your right foot. Slightly rotate your upper body so that it is in line with your right leg. Extend your arms and look straight ahead.

Another version exists in which the arms are directed towards the sky, hands together, looking up at the sky as well.

Remember to breathe deeply and then change position by alternating your legs.

 

The position of Pisces or Matsyasana

The position of the fish allows to work the throat chakra.

How to do the posture?

Lie on your back, legs glued together. Hands should be placed with palms on the mat or under your body. As you inhale, inflate your rib cage and use your elbows and forearms to lift your trunk. The head can remain on the ground, but with the top of the skull.

Slowly return to the initial position when exhaling.

 

The Reverse Salutation or Pascima namaskar asana

This asana is ideal to open the heart chakra.

How to do the posture?

This position can be done standing or sitting on your feet after you kneel.

Position your hands on your lower back, then bring them together so that you can stick it palm to palm. Fingers should be facing up. Like a prayer but in the back.

 

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