7 Chakras Yoga Poses: A Complete Guide to Balancing Your Energy Centres

A complete guide to the 7 chakras and the yoga poses that activate each one — from Muladhara (root) to Sahasrara (crown), with Sanskrit names, locations, and practice tips.

In the yogic tradition, chakras are energy centres within the subtle body — points where prana (life force) concentrates, moves, and, when blocked, stagnates. The word chakra means "wheel" in Sanskrit, reflecting the spinning, vortex-like quality attributed to these centres in classical yoga texts including the Sat-Cakra-Nirupana (16th century) and the Hatha Yoga Pradipika.

Seven main chakras run along the central channel (sushumna nadi), from the base of the spine to the crown of the head. Specific yoga asanas are associated with each chakra — poses that work the area of the body where the chakra is located, stimulate the associated organs and glands, and support the flow of prana through that energy centre.

The 7 chakras: a complete guide

1. Root Chakra

Muladhara

Base of the spine · Element: Earth · Colour: Red

The foundation — the chakra of safety, stability, and groundedness. When balanced, it supports a felt sense of security in the body and in life. When blocked or depleted, it manifests as anxiety, fear, financial insecurity, or disconnection from the body. Physically it relates to the legs, feet, bones, and the base of the spine.

Yoga poses for Muladhara

Tadasana (Mountain Pose)Warrior I & IIMalasana (Squat)Balasana (Child's Pose)Janu SirsasanaSavasana

Practice tip: Grounding poses are the focus. Barefoot practice on grass or earth is traditionally recommended. Focus on the sensation of contact with the ground throughout.

2. Sacral Chakra

Svadhisthana

Lower abdomen · Element: Water · Colour: Orange

The centre of creativity, pleasure, fluidity, and emotional life. When balanced, it supports creative flow and healthy relationships. When blocked: emotional rigidity, creative blocks, guilt around pleasure, or lower back and hip tightness. Relates to the reproductive organs, kidneys, and lower abdomen.

Yoga poses for Svadhisthana

Baddha Konasana (Butterfly)Upavistha KonasanaPigeon PoseHappy BabyCobra PoseDancer's Pose

Practice tip: Hip openers are the primary tool. Move fluidly between poses rather than holding static shapes — the water element responds to movement and flow. Include hip circles and gentle pelvic movement in the warm-up.

3. Solar Plexus Chakra

Manipura

Solar plexus · Element: Fire · Colour: Yellow

The centre of personal power, will, confidence, and transformation. When balanced, it supports healthy self-worth and decisive action. When blocked: low self-esteem, powerlessness, digestive issues. Relates to the digestive system, liver, pancreas, and adrenal glands.

Yoga poses for Manipura

Navasana (Boat Pose)Revolved TriangleArdha MatsyendrasanaDhanurasana (Bow)Warrior IIIUddiyana Bandha

Practice tip: Core-strengthening and twisting poses are central. Kapalabhati (skull-shining breath) and Uddiyana Bandha are the most direct pranayama practices for this chakra.

4. Heart Chakra

Anahata

Centre of the chest · Element: Air · Colour: Green

The bridge between the lower three chakras (earth, water, fire) and the upper three (sky, light, consciousness). The centre of love, compassion, grief, and connection. When blocked: loneliness, emotional armour, difficulty with intimacy. Relates to the heart, lungs, and thymus gland.

Yoga poses for Anahata

Ustrasana (Camel)Matsyasana (Fish)Bhujangasana (Cobra)Bridge PoseAnahatasanaUpward-Facing Dog

Practice tip: Heart openers — backbends that expand the front of the chest. Move into them slowly, breathing into the chest. Metta (loving-kindness) meditation complements Anahata asana work particularly well.

5. Throat Chakra

Vishuddha

Throat · Element: Space (Akasha) · Colour: Blue

The centre of communication, authentic expression, and the purification of experience through sound and speech. When blocked: fear of speaking, difficulty expressing oneself, frequent throat issues. Relates to the thyroid, parathyroid, larynx, and ears.

Yoga poses for Vishuddha

Sarvangasana (Shoulder Stand)Halasana (Plough)Matsyasana (Fish)Jalandhara BandhaSimhasana (Lion)Neck rolls

Practice tip: Shoulder stand (Sarvangasana) is the classical pose for Vishuddha. Ujjayi breath creates sound in the throat and is used throughout practice to stimulate this chakra. Chanting and simple mantra repetition are particularly effective.

6. Third Eye Chakra

Ajna

Between the eyebrows · Element: Light · Colour: Indigo

The centre of intuition, inner vision, and the integration of rational and intuitive experience. Its name means "command" in Sanskrit. When balanced: clarity of perception and strong intuition. When blocked: confusion, poor judgement, headaches, difficulty trusting inner knowing. Relates to the pineal gland.

Yoga poses for Ajna

Balasana (forehead to floor)Downward DogWide-Legged Forward FoldSirsasana (Headstand)Trataka (Steady Gazing)Shambhavi Mudra

Practice tip: Inversions and forward folds that bring the head low activate Ajna. Trataka — steady gazing at a candle flame — is the classical technique for this chakra.

7. Crown Chakra

Sahasrara

Crown of the head · Element: Consciousness · Colour: Violet / White

Sahasrara — "thousand-petalled lotus" — is the chakra of pure consciousness and spiritual connection. In the nondual tradition, Sahasrara represents the recognition that what we fundamentally are is not contained within the body at all, but is the awareness in which the body itself appears.

Yoga poses for Sahasrara

Sirsasana (Headstand)Savasana (10–20 min)Padmasana (Lotus)SiddhasanaYoga NidraSilent meditation

Practice tip: Sahasrara is less about activating and more about opening and surrendering. Savasana held for 10–20 minutes with complete stillness is arguably the most powerful Sahasrara practice. Yoga Nidra and silent meditation are the primary tools.

How to structure a chakra yoga practice

A complete chakra practice moves through all seven in sequence, starting from Muladhara and working up to Sahasrara. Allow 5–10 minutes per chakra for a full sequence. Always begin with grounding — Muladhara work (mountain pose, standing poses, seated breath awareness) before moving upward. Use breath as the thread: each chakra has associated pranayama — Kapalabhati for Manipura, Ujjayi for Vishuddha, Nadi Shodhana for Ajna. End in Savasana for at least 10 minutes. Integration happens in stillness, not in movement.

Chakra reference poster: The Holistic Care offers a Yoga Asanas for Balancing the 7 Chakras digital poster — a high-resolution visual reference for all seven chakras with their associated asanas, colours, Sanskrit names, and seed mantras. Available as an instant digital download.

Frequently asked questions

What are the 7 chakras in order?

The seven chakras from base to crown are: 1. Muladhara (Root), 2. Svadhisthana (Sacral), 3. Manipura (Solar Plexus), 4. Anahata (Heart), 5. Vishuddha (Throat), 6. Ajna (Third Eye), 7. Sahasrara (Crown). They run along the sushumna nadi from the base of the spine to the top of the head.

What yoga poses open the heart chakra?

The heart chakra (Anahata) is primarily opened by backbends: Ustrasana (Camel), Matsyasana (Fish), Bhujangasana (Cobra), Setu Bandha Sarvangasana (Bridge), and Urdhva Mukha Svanasana (Upward-Facing Dog). Move into these slowly with long, expansive breaths into the chest.

Which yoga pose is good for all 7 chakras?

Savasana — when held for a full 10–20 minutes of complete stillness — supports the entire chakra system by allowing the body's energy to settle and integrate. Sun Salutations (Surya Namaskar) also engage all seven chakras in sequence through a flowing series of postures.

What is a chakra asana?

A chakra asana is a yoga posture associated with a specific energy centre (chakra) in the subtle body. Each of the seven chakras has poses that work the area of the body where the chakra is located, stimulate its associated organs, and support the flow of prana through that centre.

Are chakras real?

Chakras are a model from the yogic tradition — a map of the subtle body's energy anatomy. Whether they correspond to literal physiological structures is debated. Many practitioners find the chakra model practically useful as a framework for understanding patterns of holding, tension, and energy flow in the body. The poses and practices associated with each chakra often address exactly the physical areas where those patterns manifest.

ShareWhatsApp Facebook Twitter / X

Written by

Mohan Chute

Head of Marketing & AI Strategy | Digital Transformation Leader | Nonduality Mindfulness Teacher | Author | Explorer of Consciousness

Mohan Chute is a rare blend of technology strategist and mindfulness teacher. With over 23 years of experience in digital marketing, AI strategy, and growth leadership, he has guided organizations through automation, analytics, branding, and digital transformation. Alongside this professional expertise, Mohan has devoted his life to exploring meditation, yoga, and nondual awareness—helping people discover balance, presence, and authenticity in a fast‑paced world.

💻 AI & Digital Expertise

As a strategist and innovator, Mohan empowers businesses to harness AI, automation, and analytics to drive growth. His leadership in go‑to‑market strategy, branding, and digital transformation positions him at the forefront of innovation—while keeping human wellbeing at the center.

🧘‍♂️ The Journey Within

At 17, Mohan discovered meditation on his own—a spark that ignited a lifelong journey into yoga, mindfulness, and nondual inquiry. Today, he integrates this wisdom into both personal and professional domains, showing that technology and consciousness can coexist to create meaningful impact.

🌍 Founder & Teacher

Through The Holistic Care Foundation, Mohan leads transformative programs worldwide. His Nonduality & Mindfulness‑based education initiatives support schools, colleges, and communities in cultivating calm, connected, and compassionate learning environments. For corporate teams, his programs position mindfulness as a competitive edge—enhancing creativity, reducing burnout, and fostering resilient workplace cultures.

📚 Author of Inspiring Works

Mohan’s books span audiences from children to spiritual seekers, weaving story, metaphor, and practice into accessible journeys of awareness. His published works include:

Mindful Adventures for Little Minds

In the Garden of Kindred Spirits

The Wondrous Quest: Journey to the Knower Within

I Am – The Heart of Being

Seeds of Kindness

Mindful Computing: Embracing Presence in a Digital World

The Awareness Chronicles series:

Book 1: The Magic Sketchbook

Book 2: The Movie Projector

Book 3: The Mask Maker

Book 4: The Listening River

Book 5: The True Compass

🎓 Interactive eLearning Courses

Each of these books has been transformed into interactive eLearning programs available on The Holistic Care. These courses combine storytelling, reflection prompts, creative activities, and mindfulness practices—making awareness accessible to children, teens, educators, families, and professionals.

🌈 A Guiding Light

Whether you are a student, educator, professional, or seeker, Mohan’s voice offers clarity and compassion. His mission is simple yet profound: to help people live with balance, presence, and purpose—reminding us that awareness is not the end, but the beginning.

The 7 Chakras and Their Yoga Poses: A Complete Guide

The 7 chakras: a complete guide

How to structure a chakra yoga practice

Frequently asked questions

Related Articles

Teaching Gratitude to Children: The Science, the Practice, and a Free Gratitude Game

What Is Box Breathing? A Complete Guide for Parents, Teachers, and Children

Self-Inquiry Meditation: Ramana Maharshi's "Who Am I?" Practice Explained