A chakra is a point where our prana (the vital energy in our body) is concentrated. It is located within the physical structures of the body such as veins, arteries, and nerves. Yoga is an incredibly effective way to release prana when it becomes blocked. By practicing yoga through asanas and breathing, we can release negative energy and draw fresh energy into our system.
Each of the seven chakras has its own energy and is connected to our emotional well-being. Muladhara, or the root chakra, is located at the base of the spine and is associated with basic human instincts and survival. The Swadhisthana chakra is the center of sexual energy, located above the root chakra near the pelvis, and is responsible for the reproductive system. Above it, in the stomach area, is the Manipura chakra, considered the center of self-esteem, power, and fear; physically it governs digestion and is linked to the endocrine system.
Anahata, located in the chest just above the heart, is responsible for love and emotional connection, as well as inner peace and devotion. Slightly higher is Vishuddhi, located in the throat, which governs communication, self-expression, and aspiration. The Ajna chakra is between the eyebrows and represents intuition, imagination, and our ability to handle different situations. At the very top of the head is Sahasrara, which connects us with the cosmos and spirituality, both inner and outer beauty. Through this chakra, we experience nobility, strength, creativity, and bliss.
When yoga and different mudras are practiced, the chakras are balanced, allowing our system to function in a more sustainable and harmonious way, both physically and emotionally. Here are some yoga poses that help unlock the energy flow:
Tadasana (Mountain Pose)
The Mountain Pose strengthens your connection to the Earth, grounds you in your own body, and brings you into the present moment.
Veerabhadrasana (Warrior Pose)
This is a powerful pose that allows your prana to flow through the body while grounding you through the first chakra. It physically strengthens your legs, opens the hips, and can help heal the knees and lower back.
Setu Bandhasana (Bridge Pose)
This dynamic pose activates the root chakra by keeping your feet grounded and engaging the spine to release excess energy. Bridge Pose also stimulates the throat chakra (5th chakra), opens the heart chakra (4th chakra), activates the solar plexus chakra (3rd chakra), and balances the sacral chakra (2nd chakra).
Along with these poses, specific mudras (hand gestures) also help release prana and open energy channels. Here are some tried-and-tested exercises for each chakra:
Muladhara Chakra
Sit comfortably with a straight spine and focus your attention on the perineum.
Form a circle with your index fingers and thumbs. Rest your hands on your knees, palms facing upward.
Inhale deeply and exhale.
Repeat for 7 to 10 breaths.
Swadhisthana Chakra
Sit comfortably with a straight spine and focus on the area just below the navel, near the lumbar spine.
Place your right hand over your left on your knees, palms up, with the thumbs gently touching.
Inhale deeply and exhale.
Repeat for 7 to 10 breaths.
Manipura Chakra
Sit comfortably with a straight spine and focus on the navel and solar plexus area.
With fingers outstretched and touching at the tips, form a V shape with the right thumb resting over the left.
Inhale deeply and exhale.
Repeat for 7 to 10 breaths.
Anahata Chakra
Sit comfortably with a straight spine and focus on the heart area.
Form a circle with your index fingers and thumbs.
Rest your left hand on your left knee, palm facing up. Raise your right hand to your chest center, palm gently facing the heart.
Inhale deeply and exhale.
Repeat for 7 to 10 breaths.
Vishuddhi Chakra
Sit comfortably with a straight spine and focus on the base of the throat.
Form a circle with your thumbs touching, the other fingers loosely curled.
Lift your hands in front of your throat, solar plexus, or rest them in your lap.
Inhale deeply and exhale.
Repeat for 7 to 10 breaths.
Ajna Chakra
Sit comfortably with a straight spine and focus on the third eye area—just above the point between the eyebrows, visualizing inside the skull.
Form a heart shape with thumbs touching at the tips and the other fingers touching at the middle knuckles. Raise your middle fingers to create a crown shape.
Hold your hands in front of the third eye, the solar plexus, or in your lap.
Inhale deeply and exhale.
Repeat for 7 to 10 breaths.
Sahasrara Chakra
Sit comfortably with a straight spine and focus on the crown chakra at the top of the head, extending about three inches above the skull.
Interlace your fingers, pressing them together with the left thumb under the right. Raise the ring fingers to form a crown.
Lift your hands above your head, in front of your solar plexus, or rest them on your knees.
Inhale deeply and exhale.
Repeat for 7 to 10 breaths.
Daily yoga practice, along with mudras, meditation, and breathing techniques, can help activate and open these chakras. This leads to a highly positive and beneficial effect on your body, mind, and soul.
