This page is only a summary of specific postures for Chakras 1 through 7. Click on links below (or the Chakra images in the right column) to get full instructions for each posture. There are many reasons to practice these postures other than to open the Chakras, and these reasons are covered in the Postures series in detail. Some of these postures are also given in Hatha Yoga Pradipika. For this reason I have included one page with all the postures on this site, individually and in groups. When one posture is given for several Chakras, the links all go to the specific posture page.

• POSTURES FOR ROOT CHAKRA
  (Muladhara)

This first exercise, Kegel, is not a Yoga posture, but is an invaluable stretch for the muscle that encircles the vagina and anus in women and the base of the penis and anus in men. It is the pubococcygeus (aka PC muscle). It stretches from the pubic bone to the coccyx, and can be strengthened with the Kegel exercise. It is a very important exercise to do every day, as often as you can think about it!

Chakra Bandhasana (= The Wheel) This is how it looks when danced to music on my DVD, Yoga Nata. The book, and this site, provide preliminary exercises to make it easier for you.

Shalabhasana (= Locust or Grasshopper) If you have kidney problems, this is the posture to do every day. The blood flows through the legs down into the kidneys to flush out toxins.

Janu Sirsasana (= Head to Knee Pose) If you are trying to lose inches around the middle of your body, this is a great exercise. This is also a wonderful stretch to do with rhythmic breathing techniques, which are provided on this posture's page.

YogaNidra (Relaxation) An entire series is devoted to this, so the link goes to the first page of that series. This link is on every page of this site as a main category (top left). This is included in Hatha Yoga Pradipika. Anyone who is stressed on any level should practice this every day. There is a 30-minute audio Relaxation CD available on this site that can be used to release stress. It is just the relaxation excerpted from the YogaNata DVD.

 

• POSTURES FOR SACRAL CHAKRA
  (Svadhisthana)

Bhujangasana (= Cobra) This posture, a true classic in Yoga, and is indicated for the 2nd, 3rd and 4th Chakras. It improves posture, strengthens the spine while helping it to be more flexible. Circulation is improved from the additional blood flow through the vertebrae. It is also good for the heart.

Trikonasana (= Triangle) This posture is good for so many things, but especially for trimming the thighs and toning the muscles. The spine is stretched, the lungs are expanded, the stomach muscles are strengthened, and you can get rid of extra weight around the middle of your body. This image shows an advanced variation.

Ardha Matsyendrasana (= Twist) If you want get your spine to be more flexible and increase the blood flow into the vertebrae and nerves, this posture stimulates it all. It also strengthens the inner organs (liver, pancreas, and spleen). This is also written about in Hatha Yoga Pradipika.

Ardha Pada Hastasana (= Leg Lifts) This exercise (for the 2nd and 3rd Chakras) strengthens the stomach muscles, thighs, legs, and all the muscles around the pelvis and buttocks. It helps to release stiffness in the hips. It also eliminates extra fat from the thighs and buttocks.

Nakra-Kriyas (= Crocodiles) There is nothing better for a bad back. This is not static. You move the entire time. Detailed instructions for many variations are given, including lying down, standing, and sitting. This version is with the one knee bent and the foot placed on the other knee. A must for everyone to learn. These are included for the 2nd and 3rd Chakras.

 

• POSTURES FOR NAVEL CHAKRA
  (Manipura)

  Also called Solar Plexus Chakra

Bhujangasana (= Cobra) This posture, a true classic in Yoga, is indicated for the 2nd, 3rd and 4th Chakras. It improves posture, strengthens the spine while helping it to be more flexible. Circulation is improved from the additional blood flow through the vertebrae. It is also good for the heart.

Dhanurasana (= Bow) Enough can't be said about this posture, it is so all-encompassing for so many areas of the body. This is an advanced version. This posture is covered in several series on this site, so you will read about it on various pages, including in My Story about a miraculous healing from a student doing this. This is also included in Hatha Yoga Pradipika.

Vajroli Mudra (mudra = sealing posture) This posture is specifically for the reproductive and urinary systems, and strengthens the entire abdominal area.

 

Ardha Pada Hastasana (= Leg Lifts) This exercise (for 2nd and 3rd Chakras) strengthens the stomach muscles, thighs, legs, and all the muscles around the pelvis and buttocks. It helps to release stiffness in the hips. It also eliminates extra fat from the thighs and buttocks.

 

Nakra-Kriyas (= Crocodiles) There is nothing better for a bad back. This is not static. You move the entire time. Detailed instructions for many variations are given, including lying down, standing, and sitting. This version is with both knees bent and the feet up under the thighs. A must for everyone to learn. These are included for the 2nd and 3rd Chakras.

 

• POSTURES FOR HEART CHAKRA
  (Anahata)

Ustrasana (= Camel) This is another posture that is a powerful stretch for the thighs, back, arms, and hips. It opens up the chest and helps the low back to get a stretch it so often does not get. In the final posture, the head should be hanging all the way back, as relaxed as possible. This illustration is incorrect with the head being held up.

 

Bhujangasana (= Cobra) This posture, a true classic in Yoga, is indicated for the 2nd, 3rd and 4th Chakras. It improves posture, strengthens the spine while helping it to be more flexible. Circulation is improved from the additional blood flow through the vertebrae. It is also good for the heart. It is included in the Hatha Yoga Pradipika.

Matsyasana (= Fish) The back is fully stretched (the dorsal especially). The chest is expanded like a rooster. The neck and throat are stretched. This opens up the entire region of the heart. It is included for the 4th through 7th Chakras, and also in the Hatha Yoga Pradipika.

Sukh-Purvak Breath Technique - An entire series is devoted to Breath on this site, so this link takes you to the Sukh-Purvak page of that series. This is a powerful breath method to open the Chakras.

 

 

• POSTURES FOR THROAT CHAKRA
  (Visuddha)

Matsyasana (= Fish) The back is fully stretched (the dorsal especially). The chest is expanded like a rooster. The neck and throat are stretched. This opens up the entire region of the heart. It is included for the 4th through 7th Chakras, and also in the Hatha Yoga Pradipika.

Halasana (= Plough) This stretches the spine, but it also brings blood directly to the throat, which is where the 5th Chakra is. This posture is included with the 6th Chakra series, because it is a preliminary for the Shoulder Stand.

Sarvangasana (= Shoulder Stand) There are many variations to this posture, and all of them are provided in the Shoulder Stand series (which includes the Plough above). This is for the 5th through 7th Chakras.

 

• POSTURES FOR THIRD EYE (Anja)
  and
  CROWN (Sahasrara) CHAKRAS

The postures, breath techniques and meditations are the same for the last two Chakras.

Matsyasana (= Fish) The back is fully stretched (the dorsal especially). The chest is expanded like a rooster. The neck and throat are stretched. This opens up the entire region of the heart. It is included for the 4th through 7th Chakras, and also in the Hatha Yoga Pradipika.

Yoga Mudra (= Sealing Posture) There are many variations for Yoga Mudra. This is on the way to reaching one of them. This image is from my DVD (sold on this site in the Products section), and I am dancing Yoga into the Mudra to beautiful music here, the image taken directly from the DVD.

 

 

Sarvangasana (= Shoulder Stand) There are many variations to this posture, and all of them are provided in the Shoulder Stand series (which includes the Plough above). This is for the 5th through 7th Chakras.

 

Sukh-Purvak This is such a powerful breath technique for the Chakras, that it also given for the Heart Chakra. This is part of the Breath series on this site, so this link leaves this Postures series. You can return to this page by going to the Postures link provided in the navigation menu (upper left).

Meditation This is also a very large series on this site with many different meditation techniques. It is my belief that we each find the meditation that works for us. But if you have never meditated, one of the best beginning techniques is to just sit and stay focused on your own breath. Buddha says if you can do this for one hour, you are already enlightened!

Chanting Learning to sing is one thing, but learning to sing with sounds that have been created with higher frequencies in mind is another thing altogether. I have referred to Sanskrit many times on this site. I also admit that I have no clue what these symbols mean, but they are compelling. Chanting is a powerful way of releasing and opening. Learning to sing properly is also wonderful. There is a singing lesson on this site in the Breath series that is quite powerful if you are interested in having a better singing voice.