14 Powerful Yoga Poses to Activate Your Chakras

Yoga has long been celebrated as being a holistic approach to health—encompassing not just the physical but also the mental and spiritual aspects of wellbeing. Central to this philosophy is the concept of chakras, the energy centers within our subtle bodies, also referred to as the energetic or astral body. Your subtle bodies represents your life force energy. The energy that is invisible and intangible, yet can be sensed on a more subtle level.

According to yogic traditions, our chakras must be open and aligned for us to experience optimal health and harmony. In this blog post, we explore how to activate your chakras using specific yoga poses to balance the energy centers. This ultimately leads to a more creative, confident, and calm you.

Understanding Chakras: The Energy Centers

Chakras are described as “spinning wheels” of energy located within our subtle body. Though unseen, they influence our senses, imagination, intellect, emotions, and dreams. Let’s explore the seven chakras and the unique characteristics they embody:

1. Muladhara (Root Chakra): Located at the base of the spine, it’s linked with our foundation and feelings of security.
2. Svadhisthana (Sacral Chakra): Situated in the pelvic region, it governs creativity and emotional stability.
3. Manipura (Solar Plexus Chakra): Found in the abdomen, it controls personal power and confidence.
4. Anahata (Heart Chakra): In the center of the chest, it corresponds to love and compassion.
5. Vishuddha (Throat Chakra): Located in the throat, it influences communication and truthfulness.
6. Ajna (Third Eye Chakra): Positioned between the eyebrows, it relates to intuition and insight.
7. Sahasrara (Crown Chakra): At the top of the head, it connects to spirituality and enlightenment.

According to yogic beliefs, it is essential for each chakra to remain “open” and “aligned” to ensure optimal emotional and physical health. If one or more chakras is “blocked,” it can lead to stagnation of energy, resulting in physical, mental, or emotional imbalances.

How To Activate Your Chakras With Yoga Poses.

Embracing techniques that activate your chakras and maintain the flow of energy provides many tangible benefits for your mind, body, and spirit. For instance, when the sacral chakra is functioning smoothly, you can experience heightened creativity or a sense of romance. An open heart chakra can enhance your ability to both give and receive love.

While many yoga poses influence how your energy centers function, some are particularly effective in altering the state of a specific chakra. In this post we look at the 14 best yoga poses that help restore balance within each of your seven chakras.

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Muladhara (Root Chakra)

Muladhara helps you feel more alert, safe, and stable. Your root chakra is the energy of survival, it influences your sense of safety, belonging, stability, and protection. Your earliest memories reside here, including whether your basic physical and emotional needs were fulfilled as a child. If this chakra is blocked or out of balance, you might feel needy, struggle with low self-esteem, or participate in self-destructive activities.

You will also find it difficult to experience balance and fullness in the other chakras if this foundation energy is hindered. When the Muladhara chakra is balanced, you feel strong and supported. You are able to recognize and address your needs, and you develop greater personal confidence and a sense of worthiness for the life you wish to lead.

Muladhara benefits from two foundational yoga poses. Both are excellent starting poses and offer grounding, balance, and alignment.

1. Mountain Pose (Tadasana)

Mountain Pose may seem simple, but it is a fundamental standing posture that teaches alignment and mindfulness. It is often the starting point for many other yoga postures.

1. Stand Tall: Begin by standing with your feet together or slightly apart, about hip-width distance if that feels more stable. Distribute your weight evenly across both feet. Feel the ground beneath you through all four corners of your feet (the big toe, little toe, inner heel, and outer heel).
2. Align Your Body: Engage your legs by lifting your kneecaps slightly, activating your thighs. Tuck your pelvis slightly to avoid arching your lower back.
3. Relax the Upper Body: Roll your shoulders back and down, away from your ears. Let your arms hang naturally by your sides with your palms facing forward or slightly toward your thighs.
4. Lengthen the Spine: Imagine a string gently pulling the top of your head toward the sky, elongating your neck and spine. Keep your chin parallel to the ground and soften your jaw.
5. Focus on Your Breath: Close your eyes (or keep a soft gaze) and take slow, deep breaths. Stay in Mountain Pose for 30 seconds to 1 minute, feeling grounded and aware of your posture.

2. Tree Pose (Vrksasana)

Tree Pose helps cultivate balance, concentration, and stability. It builds strength in the legs and improves focus.

1. Start in Mountain Pose: Stand tall with your feet together, evenly distributing your weight across both feet.
2. Shift Your Weight: Slowly shift your weight onto your left foot, rooting it firmly into the ground. Engage your core to maintain stability.
3. Lift Your Right Foot: Bend your right knee and bring the sole of your right foot to your left inner thigh, calf, or ankle—avoid pressing directly on the knee joint. If your foot slips, place it lower on the leg or rest it against your ankle with toes touching the floor for additional support.
4. Find Your Balance: Press your foot against the standing leg and your standing leg back into the foot, creating a sense of stability.
5. Position Your Arms: Bring your hands to prayer position at your heart (Anjali Mudra) or raise them overhead like tree branches. Keep your shoulders relaxed and away from your ears.
6. Focus Your Gaze: Fix your gaze on a stationary point in front of you (this is called Drishti) to help maintain balance.
7. Breathe and Hold the Pose: Take slow, deep breaths as you hold the pose for 20 to 30 seconds (or longer if comfortable). To release, slowly lower your right foot back to the ground and return to Mountain Pose.
8. Repeat on the Other Side: Shift your weight to the right foot and repeat the steps on the left side.

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Svadhisthana (Sacral Chakra).

The sacral chakra, located in your lower abdomen, is your center of creativity, emotional expression, and sensuality. It governs your ability to experience pleasure, embrace change, and connect with your feelings. When your sacral chakra is balanced, you feel a sense of fluidity in your life, that fosters creativity and openness to new experiences.

An imbalance however can lead to emotional instability, feelings of guilt, and a lack of self-worth. By nurturing the sacral, you cultivate a more abundant and fulfilling existence, allowing for a harmonious flow of energy akin to the ebb and flow of ocean tides.

The yoga poses to activate your chakra focus on enhancing physical and emotional flexibility and fluidity.

3. Garland Pose (Malasana)

Garland Pose is a deep squat that helps open the hips, stretch the ankles, and strengthen the lower back. It’s a great way to improve flexibility and mobility.

1. Start Standing: Begin in Mountain Pose (Tadasana) with your feet about hip-width apart.
2. Position Your Feet: Turn your toes slightly outward, creating a small angle (about 30 degrees). Keep your heels grounded—if your heels lift off, place a folded blanket or yoga block under them for support.
3. Squat Down: Bend your knees and lower your hips toward the floor, coming into a deep squat. Keep your feet flat on the ground, with your knees pointing in the same direction as your toes.
4. Engage Your Core: Bring your palms together in prayer position (Anjali Mudra) at your chest. Press your elbows against your inner thighs to help open the hips.
5. Lengthen the Spine: Lift your chest and lengthen your spine. Avoid rounding your back—think of elongating the back of your neck and keeping your chin parallel to the floor.
6. Breathe and Hold: Take slow, deep breaths, staying in the pose for 30 seconds to 1 minute, or as long as comfortable.
7. To Release: Gently lift your hips and return to standing.

4. Goddess Pose (Utkata Konasana)

Goddess Pose is a powerful standing pose that builds strength in the lower body and opens the hips. It also encourages stability and focus.

1. Begin in Mountain Pose (Tadasana): Stand with your feet about 3 to 4 feet apart, turning your toes outward at a 45-degree angle.
2. Bend Your Knees: Lower your hips into a wide squat, keeping your knees bent and aligned over your ankles. Sink your hips low, but don’t let the knees collapse inward—keep them pointing in the same direction as your toes.
3. Engage Your Core: Tuck your tailbone slightly and engage your core to avoid arching your lower back.
4. Position Your Arms: Raise your arms to shoulder height with elbows bent at 90 degrees, palms facing forward (Cactus arms). Keep your shoulders relaxed, away from your ears.
5. Maintain the Pose: Hold the pose for 20 to 30 seconds, breathing deeply. Engage the thighs and inner leg muscles to stay stable.
6. To Release: Slowly straighten your legs and bring your feet together to return to Mountain Pose.

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Manipura (Solar Plexus Chakra)

The solar plexus chakra, known as Manipura in Sanskrit, is the third chakra in your body’s energy system, located in the upper abdomen, just above the navel. It is associated with your personal power, self-esteem, and confidence. This chakra governs your sense of control of your life, and your ability to assert yourself. When balanced, it enables you to pursue goals and make decisions with clarity and determination.

An imbalance may lead to feelings of inadequacy, low self-worth, or difficulty in managing emotions. The color yellow is often linked to the solar plexus chakra, symbolizing energy and vitality. Practices like yoga, meditation, and breathwork can help in balancing and activating the solar plexus chakra. The two yoga poses help activate your chakras strength, stability, and focus. Boat Pose targets the core muscles, while Warrior III enhances balance, coordination, and leg strength.

5. Boat Pose (Paripurna Navasana)

Boat Pose is a seated posture that strengthens the core, hip flexors, and lower back. It also improves posture and balance.

1. Start Seated: Sit on your mat with your legs extended in front of you and your back straight.
2. Bend Your Knees: Place your feet flat on the mat and lean back slightly, keeping your back straight—do not round your spine. Engage your core to support your lower back.
3. Lift Your Feet: Slowly lift your feet off the mat, bringing your shins parallel to the ground (like a tabletop). Keep your knees bent to make the pose easier.
4. Raise Your Arms: Extend your arms forward at shoulder height, with palms facing each other. If this is too challenging, keep your hands behind your knees for support.
5. Find Your Balance: Lengthen your spine and lift through your chest, keeping your gaze forward. Avoid collapsing your chest or rounding your shoulders.
6. Breathe and Hold: Breathe deeply as you hold the pose for 15 to 30 seconds. Gradually work up to longer holds as you build strength.
7. To Release: Lower your feet back to the mat and sit upright.

6. Warrior III (Virabhadrasana III)

Warrior III is a standing pose that enhances balance, stability, and leg strength. It requires focus and concentration, making it a great mental and physical challenge.

1. Start in Warrior I (Optional): Begin by standing in Mountain Pose (Tadasana). Step your right foot back about 3-4 feet into Warrior I with your front knee bent and arms overhead.
2. Shift Your Weight: Straighten your front leg (left leg) and shift your weight onto it as you lean forward. Lift your right leg off the ground behind you.
3. Extend the Arms and Torso: As your right leg lifts, extend your arms forward in line with your ears, keeping your torso parallel to the floor. Alternatively, keep your hands at your heart center in prayer position for better balance.
4. Align Your Body: Keep your hips level and your lifted foot flexed with toes pointing down. Your body should form a straight line from your hands to your lifted foot.
5. Find Your Balance: Gaze at a stationary point (Drishti) to help maintain focus. Engage your core and standing leg to stay steady.
6. Breathe and Hold: Take slow, steady breaths as you hold the pose for 10 to 20 seconds.
7. To Release: Slowly lower your lifted leg and return to standing. Now repeat on the other side.

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Anahata (Heart Chakra)

The heart chakra, known as Anahata in Sanskrit, is the fourth primary chakra in the human energy system. It is located in the center of the chest, near the heart, and is associated with love, compassion, and emotional balance. Your heart chakra is often represented by the color green and is linked to the element of air.

When your heart chakra is open and balanced, you experience harmony in relationships, self-acceptance, and a sense of connection with others. With an imbalanced heart chakra you may find yourself having feelings of loneliness, jealousy, or a fear of intimacy. Practices such as meditation, yoga, and mindful breathing help in nurturing and healing this essential energy center.

Camel Pose and Extended Puppy Pose are excellent yoga poses for improving spinal flexibility, chest opening, and relaxation. Perfect yoga poses for Anahata!

7. Camel Pose (Ustrasana)

Camel Pose is a backbend that stretches the front of the body, including the chest, abdomen, and thighs, while strengthening the back and improving posture.

1. Begin in a Kneeling Position: Kneel on your mat with your knees hip-width apart. Keep your thighs perpendicular to the ground, with your hips stacked over your knees.
2. Place Your Hands on Your Lower Back: Place your hands on your lower back or hips, with fingers pointing down. Gently press your tailbone forward to engage your glutes and avoid compressing the lower back.
3. Lift Your Chest: Inhale deeply and lift your chest toward the ceiling, opening through the heart center. Roll your shoulders back and down.
4. Lean Back Gently: As you exhale, lean back slightly while keeping your hips directly over your knees. Keep your head in line with your spine or gently drop it back, depending on what feels most comfortable.
5. Option to Reach for Heels: If comfortable, reach your hands back to hold your heels. If not, keep your hands on your lower back. Avoid forcing the movement—your flexibility will increase over time.
6. Breathe and Hold the Pose: Take slow, steady breaths and hold the pose for 20 to 30 seconds. Keep your core engaged to protect your lower back.
7. To Release: Inhale and slowly bring your hands back to your lower back. Exhale as you return to a kneeling position.

8. Extended Puppy Pose (Uttana Shishosana)

Extended Puppy Pose is a gentle backbend that opens the chest, stretches the spine, shoulders, and upper back, and promotes relaxation.

1. Start on All Fours (Tabletop Position): Begin in Tabletop Pose with your wrists under your shoulders and knees under your hips.
2. Walk Your Hands Forward: Slowly walk your hands forward as you lower your chest toward the mat. Keep your hips directly over your knees.
3. Lower Your Forehead or Chin: Rest your forehead on the mat for a gentler stretch, or bring your chin to the mat to deepen the backbend.
4. Relax Your Chest and Shoulders: Allow your chest to melt toward the floor, stretching the shoulders and upper back. Keep your arms extended and active, with palms pressing lightly into the mat.
5. Engage Your Breath: Take slow, deep breaths as you feel the stretch through your upper body. Hold the pose for 30 seconds to 1 minute.
6. To Release: Walk your hands back toward the body, returning to Tabletop Pose.

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Vishuddha (Throat Chakra)

The throat chakra, known as Vishuddha in Sanskrit, is the fifth energy center in your body’s chakra system. It is located at the throat and is associated with communication, self-expression, and truth. This chakra governs how you express your thoughts and feelings, influencing your ability to speak clearly and authentically.

When balanced, your throat chakra fosters open and honest communication, creativity, and the ability to listen effectively. Blockages however, lead to issues such as difficulty in expressing yourself, fear of speaking, or even manifest as physical ailments like sore throats. Overall, your throat chakra plays a crucial role in your interactions with others and your personal expression in the world.

Both Fish Pose and Shoulder Stand are excellent for improving flexibility, circulation, and relaxation. Fish Pose opens the chest and throat, while Shoulder Stand promotes blood flow to the brain, making these yoga poses a rejuvenating inversion and alignment experience for Vishuddha.

9. Fish Pose (Matsyasana)

Fish Pose is a gentle backbend that stretches the chest, throat, and shoulders. It is especially beneficial after practicing shoulder or core-heavy exercises to release tension.

1. Start on Your Back: Lie down on your mat with your legs extended and your arms by your sides.
2. Position Your Hands: Slide your hands under your hips, palms facing down, and keep your elbows close to your body.
3. Lift Your Chest: Press your elbows and forearms into the mat as you lift your upper back and chest. Keep your lower back on the ground and engage your core.
4. Drop Your Head Back: Gently tilt your head back so the crown of your head touches the mat. Ensure there is no strain on your neck.
5. Relax Your Legs: Keep your legs active and straight, pressing through the heels, or modify by keeping your knees bent and feet flat on the mat.
6. Breathe and Hold the Pose: Take slow, deep breaths and hold the pose for 20 to 30 seconds. Focus on keeping your chest lifted and shoulders relaxed.
7. To Release: Press your elbows into the mat, tuck your chin toward your chest, and slowly lower your back to the ground. Remove your hands from under your hips and relax.

10. Shoulder Stand (Salamba Sarvangasana)

Shoulder Stand is an inversion that strengthens the upper body and improves circulation. This pose requires careful alignment to avoid strain, so it’s essential to start slowly and use props if needed.

1. Start on Your Back: Lie on your mat with your legs extended and your arms by your sides.
2. Lift Your Legs and Hips: Inhale and lift your legs to 90 degrees, bringing them perpendicular to the mat. Exhale as you press your hands into the mat and lift your hips off the ground, bringing your legs overhead.
3. Support Your Back: Bend your elbows and place your hands on your lower back for support, with fingers pointing upward. Keep your elbows shoulder-width apart.
4. Straighten Your Legs: Once stable, straighten your legs toward the ceiling, keeping your body in a straight line from shoulders to toes.
5. Engage Your Core: Keep your core engaged and avoid collapsing your neck. Your weight should rest on your shoulders, not your neck or head.
6. Breathe and Hold: Take deep breaths and hold the pose for 30 seconds to 1 minute (or less if you’re just starting). Keep your gaze toward your chest or navel to avoid neck strain.
7. To Release: Slowly lower your legs overhead, then gradually roll down your spine, one vertebra at a time, until your back is flat on the mat. Rest in Corpse Pose (Savasana) for a few breaths.

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Ajna (Third Eye Chakra)

The third eye chakra, known as Ajna in Sanskrit, is the sixth energy center in your body, located in the forehead, slightly above the space between the eyebrows. It is associated with intuition, perception, and insight, serving as the gateway to higher consciousness and spiritual awareness. The energy of your third eye chakra encourages clarity of thought, imagination, and the ability to see beyond the physical realm.

Its purpose is to enhance your ability to access inner wisdom and understanding, facilitating a deeper connection to intuition and guidance. When balanced, your chakra promotes mental clarity, emotional stability, and a strong sense of purpose, allowing you to navigate your life with greater awareness and insight.

Both Child’s Pose and Easy Pose offer deep relaxation and mindfulness, making them ideal yoga poses to activate your chakras energy. Child’s Pose is a calming posture that gently stretches the back and hips, while Easy Pose promotes comfortable seated meditation and mindful breathing.

11. Child’s Pose (Balasana)

Child’s Pose is a restorative pose that promotes relaxation and stretches the spine, hips, and thighs. It is often used as a resting posture between challenging poses or at the beginning or end of a yoga practice.

1. Begin on Your Hands and Knees: Start in Tabletop Pose with your hands under your shoulders and knees under your hips.
2. Bring Your Big Toes Together: Bring your big toes to touch and knees wide apart, about mat-width distance (or keep them together for a more supported variation).
3. Sit Back onto Your Heels: Exhale and gently lower your hips toward your heels. If your hips don’t reach your heels, that’s okay—just go as far as feels comfortable.
4. Lower Your Chest: Extend your arms forward and rest your forehead on the mat. Keep your arms active or allow them to relax alongside your body with palms facing up.
5. Breathe Deeply: Take slow, deep breaths, feeling your back expand with each inhale. Stay here for 30 seconds to several minutes, or as long as it feels restful.
6. To Release: Slowly walk your hands back toward your body, returning to Tabletop Pose.

12. Easy Pose (Sukhasana)

Easy Pose is a comfortable seated posture that promotes relaxation, focus, and meditation. It helps stretch the hips and lower back and encourages good posture.

1. Sit on Your Mat: Begin seated with your legs extended in front of you.
2. Cross Your Legs: Cross your shins so that each foot rests under the opposite knee. Let your knees drop comfortably toward the ground. If they don’t reach, that’s okay—use props for support.
3. Align Your Spine: Sit up tall, lifting your spine and lengthening through the crown of your head. Avoid rounding your back—imagine a string pulling you upward from the top of your head.
4. Position Your Hands: Rest your hands on your knees or thighs, palms facing up or down. You can also use Gyan Mudra (touching the thumb and index finger together).
5. Relax Your Shoulders: Roll your shoulders back and down, away from your ears. Keep your chest open and your jaw relaxed.
6. Focus on Your Breath: Close your eyes (if comfortable) and take slow, deep breaths. Stay in the pose for 1 to 5 minutes (or longer for meditation).
7. To Release: Gently uncross your legs and stretch them out in front of you.

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Sahasrara (Crown Chakra)

The crown chakra, also known as Sahasrara, is located at the top of your head and serves as the gateway to higher consciousness and spiritual connection. This chakra is associated with enlightenment, divine wisdom, and a sense of unity with the universe. Its energy is linked to spirituality, mental clarity, and transcendence, promoting feelings of peace and understanding.

When balanced, your crown chakra fosters a deep connection to one’s higher self and encourages personal growth, creativity, and the pursuit of truth. Imbalances lead to feelings of isolation, confusion, or a disconnection from your spirituality. Cultivating this energy can enhance your awareness and facilitate a greater understanding of life’s mysteries.

Lotus Pose and Corpse Pose are essential in yoga practice. Lotus Pose (Padmasana) helps improve focus and meditation by encouraging stillness, while Corpse Pose (Savasana) promotes deep relaxation and restoration, so are perfect crown yoga poses to activate your chakras energy.

13. Lotus Pose (Padmasana)

Lotus Pose is a classic seated posture for meditation and breathwork. It opens the hips, stretches the knees, and promotes calm focus. However, it requires flexibility, so beginners should approach it with patience and use modifications if needed.

1. Start Seated: Sit on your mat with your legs extended in front of you.
2. Bend One Knee: Bend your right knee and bring your right foot toward your left thigh. Place the sole of your right foot facing upward on the upper left thigh, close to the hip crease.
3. Bend the Other Knee: Now, bend your left knee and bring your left foot onto your right thigh. Both feet should rest on opposite thighs with the soles facing upward.
4. Align Your Spine: Sit up tall, lengthening through the spine, with your shoulders relaxed away from your ears. Keep your chest open and gaze softly forward or close your eyes.
5. Rest Your Hands: Place your hands on your knees or thighs, palms facing up. Use Gyan Mudra by touching the thumb and index finger together.
6. Breathe Deeply: Take slow, steady breaths, maintaining focus and stillness in the posture. Hold for 1 to 5 minutes, gradually increasing time as you grow more comfortable.
7. To Release: Gently uncross your legs and stretch them forward. Switch the leg crossing next time to maintain balance.

14. Corpse Pose (Savasana)

Corpse Pose is a restorative posture that allows the body and mind to relax completely. It is typically practiced at the end of a yoga session for relaxation and integration.

1. Lie on Your Back: Lie flat on your mat with your legs extended and arms resting by your sides.
2. Position Your Body Comfortably: Allow your legs to fall open naturally, with your feet pointing outward. Keep your arms slightly away from your body, palms facing upward.
3. Adjust for Comfort: Ensure your neck is in a neutral position—use a folded blanket under your head if needed. Relax your shoulders away from your ears and release any tension in your jaw.
4. Breathe and Relax: Close your eyes and take slow, deep breaths. With each exhale, allow your body to release tension. Mentally scan your body from head to toe, releasing any remaining tightness or stress.
5. Stay in the Pose: Rest in Savasana for 5 to 10 minutes, or longer if desired, focusing on your breath and the sensation of relaxation.
6. To Release: Gently wiggle your fingers and toes to awaken your body. Roll to one side into a fetal position before slowly coming to a seated posture.

Bringing harmony to the chakras through yoga poses is a journey to deeper self-awareness and holistic health. Each pose serves as a tool to unblock and activate your chakras, helping you to live more fulfilling, balanced lives. Whether you’re new to yoga poses or a seasoned practitioner, incorporating these poses into your routine can significantly enhance your wellbeing. Embrace each step, breath, and pose as a part of the transformative journey to achieving balance and bliss.

Yoga Poses To Activate Your Chakras FAQ