Chakras are energy centers in your body thought to represent various aspects of health and are associated with yoga and other Eastern philosophies. There are seven generally recognized chakras and the energy is thought to move through them, going from the bottom to the top. Chakras come with the belief that a blockage in one or more of them can cause health problems. While certain aspects of yoga, including alternate nostril breathing and meditation on the chakras are thought to open and unblock them, a number of yoga poses are believed to do the same.
Muladhara
The first chakra starts at the bottom of your body, at the base of your spine. This is called the Muladhara, or root, chakra and it is associated with your connection to the earth and your body. To open and balance this chakra, perform standing forward pose or head-to-knee pose. The second one is done by sitting and folding your right leg, bringing the foot to the inside of your left thigh. Then lower your torso to bring your head to your knee.
Svadhisthana
The Svadhisthana chakra is based at the hips and genitals and is connected to creativity. Try cow face pose, open angle pose or bound angle pose to open this chakra. For bound angle pose, sit and fold your legs to bring your feet together as close to your body as is comfortable. Bring your knees as far to the floor as you can without straining yourself.
Manipura
The Manipura chakra located at your navel has to do with emotions, energy and your determination to reach your goals. Perform sun salutations, warrior 1 pose or boat pose. For boat pose, sit and stretch your legs in front of you. Slowly lift your straight legs in the air and balance them with your torso, so your body is in a v-shape. Bring your arms forward for further balance.
Anahata
The Anahata, or heart, chakra connects to love and compassion. For this chakra, do eagle pose or backbends. For eagle pose, start in a standing position and squat while wrapping your left leg over and around your right leg, tucking your left foot under your right knee. In front of your body, wrap your left arm over and around your right arm so your palms touch. Then switch sides.
Vishuddha
The Vishuddha chakra, found at the throat, is associated with communication and expression. Perform camel pose, bridge pose or plow pose. For camel pose, begin by kneeling with your legs hip-width apart. Lift your torso and bend back to bring your palms onto your feet. Use blocks for support until you can safely bend back this far.
Ajna
The Ajna chakra is located between the eyebrows and has to do with awareness. To open this chakra, perform supported forward bends or guided imagery and meditation.
Sahasrara
The last chakra is the Sahasrara chakra, which is found at the top of the head and is connected to consciousness and enlightenment. To open this chakra, perform meditation.
References
- "Teaching Yoga: Essential Foundations and Techniques"; Mark Stephens; 2010
- "Yoga Journal"; Asanas For the Chakra System; Barbara Kaplan Herring
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