Chakra yoga: 7 poses, one for each chakra

What chakra yoga is

Chakra yoga just means doing yoga with the chakras in mind. You pick postures that stretch, open or wake up the part of the body where each chakra sits, and you go root to crown, bottom to top.

This flow has one pose per chakra, takes about fifteen minutes, and doesn't need you to be bendy. Go slow, breathe through your nose, and skip anything that hurts.

Before you start

• Use a mat or a rug, and a cushion or folded blanket.
• Wear something comfy. Fluffy socks off, though, they slip.
• Hold each pose for about 5 to 8 slow breaths.
• If you're pregnant, injured or recovering from anything, check with your doctor and skip the poses that don't feel right.

1. Root chakra: mountain pose

Stand with your feet hip-width apart, weight even through both feet. Soften your knees, lengthen your spine, arms by your sides with palms forward. Feel your feet press down and the top of your head float up.

It's the most "just stand there" pose ever, and that's the point. Grounded, steady, here.

2. Sacral chakra: goddess squat

Step your feet wide, toes turned out. Bend your knees over your toes and sink your hips down. Hands at your heart, or arms up with elbows bent like a cactus. Breathe into your lower belly.

Optional: circle your hips slowly while you're down there. Very sacral.

3. Solar plexus chakra: boat pose (the soft version)

Sit with your knees bent, feet on the floor. Hold the backs of your thighs, lean back a little and lift your chest. If you feel strong, lift your feet so your shins are parallel to the floor. Feel the warmth in your belly.

Keep your back long, not rounded. Feet down is still boat pose. Confidence is knowing your version.

4. Heart chakra: camel pose (with your hands on your back)

Kneel with your knees hip-width apart, toes tucked. Put your hands on your lower back, fingers pointing down. Lift your chest up and back, keeping your hips over your knees and your chin gently tucked.

Only go as far as feels open, not crunchy. If your back complains, do a seated heart opener instead: hands clasped behind you, chest lifted.

5. Throat chakra: fish pose (supported)

Lie on your back with a firm cushion or folded blanket under your shoulder blades, so your chest lifts and your head rests gently back on the floor. Arms by your sides, palms up.

Breathe into your throat and chest. If your neck feels any strain, put a second cushion under your head.

6. Third eye chakra: child's pose

Kneel, sit back towards your heels and fold forward, forehead resting on the floor or a cushion. Arms forward or by your sides. Let the spot between your eyebrows press gently into the support.

It's the coziest pose on the list, and your third eye loves it.

7. Crown chakra: corpse pose

Lie flat on your back, legs relaxed, arms a little away from your sides, palms up. Close your eyes. Let your whole body be heavy for three to five minutes. Picture soft white light at the top of your head.

Make it a little ritual

Do the flow once a week, or pick just the pose for the chakra that needs love today (the chakra test can tell you). Light a candle, put on soft music, and end with three slow OMs.

FAQ

What is chakra yoga?

It's a yoga practice built around the seven chakras, usually with poses that target each chakra's area of the body, moving from the root to the crown.

Which yoga pose is best for the root chakra?

Grounding standing poses like mountain pose, and low poses like a squat, are classic root chakra poses.

Can beginners do chakra yoga?

Yes. Every pose here has an easier version, and you can stay in each one for as long as feels good.

How long should a chakra yoga session be?

Fifteen to twenty minutes is plenty. Even one pose with five slow breaths counts.