How to use yoga practice to balance the chakras?
Here is a selection of asanas for each Chakra to be performed to facilitate their balance.
First Chakra (Muladhara) Root Chakra
This chakra located at the end of the spine represents the stability of the earth, the solid base on which all other Chakras rest. It conveys to us security and a sense of protection, it is in direct communication with the lower limbs and poses with a balance anchored in the ground.
We will then focus on poses that stimulate the lower limbs, legs and feet, asanas that stabilize the body from the waist down.
The Warrior 2 - Virabhandrasana II
Start in Tadasana, mountain pose at the front of your mat and take a big step back with your left leg.
Toes pointed slightly inward.
Press the four corners of your feet downward and activate your legs.
Inhale, raise your arms parallel to the floor, keeping your shoulders down. You can practice raising and lowering your shoulders with your arms extended to gain awareness of the position.
Inhale, bend your right knee, keeping your knee in a perpendicular line with your ankle. Spend a few seconds to find stability in the pose.
Rotate the upper part of your right thigh toward the floor. Press down on the big toe to balance that action. Activate the femur of the left leg and make the outside of the left foot stick well to the ground.
Tension the lower abdomen inward and upward at the same time and lengthen the spine.
Stretch your arms further by visualizing the stretching motion from your collarbones to your fingertips.
Bring your chin slightly in and back to align your neck with your spine.
Look past your right hand. Stay in this position for 5 breaths.
To exit the pose, press down on your feet and straighten your legs as you inhale. For further of beginners safety do heel toe, until legs close
Change the orientation of the feet and repeat on the other side.
Wreath Position - Malasana
Start in Tadasana with legs slightly apart.
Bending your elbows and bringing your palms together in Anjali pose (prayer pose), make sure your hands are close to your chest.
Bend your knees and slowly move downward.
Lower your hips toward the ground and sit on the balls of your feet.
Keep your thighs wider than your upper torso.
Make sure your hips stay very close to your ankles and pull your shoulders back.
Second Chakra (Svadhisthana) Sacral Chakra
The Second Chakra represents the expression of our desires, sexuality. Located in the area of the sacral vertebrae it allows us to live joyfully with our passions, to satisfy our cravings and live our passions in a positive way.
Involves the pelvic floor and the lower abdominals. To balance it we are going to activate this area of the body.
Pose of the Goddess - Utkata Konasana
Start at the top of the mat in Tadasana, mountain pose
Divide your legs, rotate your toes outward 45 degrees, and bend your knees until your thighs are parallel to the floor. Taking care that your knees do not bend inward or outward.
Contract low abdominals and lift the pelvic floor to find stability.
Push your shoulder blades into your inner back and stretch them downward.
Lift your chest and bend your tailbone.
Stretch your arms above your head and rotate your palms facing each other while keeping them wide open.
The Happy Child - Ananda balasana
Lie down on your back with your knees bent over your chest.
As you inhale, grasp the inside or outside of your feet.
Open your knees wider than your torso and bring them toward the floor near your armpits.
Place your ankles directly above your knees.
Flex your heels inward, gently pushing your feet into your hands, pulling your hands downward to create resistance.
Lengthen your spine by stretching your tailbone and pull your belly in slightly.
Maintain length at the back of the neck.
To exit the pose, put your feet back on the floor as you exhale.
Third Chakra (Manipura) Solar Plexus Chakra
The third Chakra also known as the solar plexus chakra, located below the navel is the core of our personality, of our identity, its balance affects the digestion.
Involves the high abdominals and the bowels. To balance it we are going to stretch and focus on this area, particularly the stomach.
Position of the Locust - Salabasana
Lie down on your stomach. Arms along your sides, forehead or chin on the mat.
Extend your lower back by gently pressing your pubic bone into the floor and pull your belly button toward your spine as you exhale.
Involve your leg muscles.
As you inhale, lift your head, chest, arms, and legs off the floor, securing your shoulder blades to your back and thus widening your chest.high. The feet are pulled toward the midline but should not touch, you can keep them hip-width apart.
Boat pose - Navasana
Sit with knees bent, feet on the ground.
Put your hands behind your knees, open your chest upward.
Recall your belly inward and upward.
Port back over the back of the ischi's feeling them point to the ground lift the feet up to knee height, toes open.
Bring your arms parallel to the floor.
After some training you can try straightening your legs.
To get out lower your feet and sit with your spine straight.
Fourth Chakra (Anahata) Heart Chakra
The Fourth Chakra is located at the center of the chest which is why it is also called the heart chakra. It represents love, compassion, empathy, trust.
Governing the heart, the lungs the upper limbs. To balance it out we're going to perform poses that focus on the upper part, expansion of the chest and exposure of the chest.
Pigeon King pose - Eka pada kapotasana
Starting on all fours, bring your right knee forward toward your right wrist.
Depending on your body, it could be just behind your wrist or on the outer or inner edge. Experiment with what feels right for you, stretching your outer hip without any discomfort to your knee.
Your right ankle is the right one.
Your right ankle will be somewhere in front of your left hip.
Slide your left leg back and point your toes, heel pointing toward the ceiling.
Use a support under your right glute, if needed, to keep your hips level (a brick).
While inhaling, pull in your belly button and open your chest widely.
As you exhale, bring your hands forward and lower your upper body towards the floor
Urdhva Muka svanasana - Dog head up
Lie down on your stomach, with your hands near your ribs, fingers pointing forward, elbows bent along your sides.
Press the tops of your feet to the floor and activate your thighs and knees, keeping your tailbone facing your heels.
While inhaling, press down on your hands and feet, straighten your arms, and lift your chest and thighs off the floor.
Lift the sternum and breathe with the upper chest.
Fifth Chakra (Vishuddha) Throat Chakra
The Fifth Chakra is located in the center of the gula, it represents the dimension of sound and the ability to communicate.
Regulates the trachea, vocal cords, tongue, ears, and organs of the upper respiratory system.
It is stimulated with positions that extend the throat and neck or that close the chin toward the chest.
Fish pose - Mastyasana
Lift your hips and slide your hands under the upper buttocks.
Press on your elbows and shoulders, lifting your chest.
Bring your head to the floor without unloading the weight of your body on your head. depending on your flexibility rest the top or back of your skull, listen to your body.
Lengthen your legs one at a time.
Extend your heels, with a slight inward rotation of your upper legs.
To exit the pose, press your elbows down to raise your head and gently rest your spine on the mat.
Pose of the Plow - Halasana
Lie on your back with your upper back on a sturdy folded blanket, your head resting on the mat so that the blanket ends in the hollow of your neck.
Press your arms to the floor, inhale and lift your legs above your head to the floor. Extend your legs down to your heels.
Bring your shoulders toward each other, keep your chin slightly elevated and place your hands on your lower back for support.
Press your arms, shoulders, and feet to the floor.
Keep your spine long, tailbone reaching the ceiling, hips above your shoulders.
If your feet don't reach the floor, don't arch your back, but use a support to rest your feet (a chair, a pair of bricksi)
To exit the pose, release your hands and return your arms to the floor beside you, palms down and roll out of the pose as you exhale.
Sixth Chakra (Ajna) third eye chakra
The Third Eye Chakra is located between the eyebrows, represents intuition, the ability to recognize the mind patterns and then be able to detach from them, with this chakra we begin to focus on more meditative positions. The third Chakra, however, regulates both the sight is internal and physical, in fact controls the eyes, the forehead. To balance it, we perform poses that involve the gaze, distend and create a slight pressure on the forehead.
Baby pose - Balasana
Sit on your heels, knees apart at the distance of the mat.
bring your head toward the floor.
stretch your arms along your sides.
Support your forehead to the floor.
To come out, exhale and roll vertebrae by vertebrae until fully raised.
Eagle pose - Garudasana
Part in Tadasana (mountain pose).
Bend your knees at 60 degrees and enter chair pose.
Put your weight on your left foot and fix a fixed point in front of you to fortify your balance.
Lift your right leg and cross it over your left thigh as high as possible.
Squeeze thighs together.
Hang the top of the right foot behind the left calf.
Breathe out and bring the right arm under the left, bend the elbows pointing the fingers toward the sky.
Unite the backs of your hands toward each other.
To exit the pose, uncross your arms and legs and return to the mountain pose. Repeat on the other side.
Seventh Chakra (Sahasrara)Crown Chakra
Situated at the end of the head, connected to the brain cortex and the pineal gland, it goes to our highest form of thought and wisdom.
It allows us to detach ourselves from material things and activates our highest clarity of thought.
Asanas are meditative and mainly all inverted ones that turn the blood flow upside down, oxygenating the brain.
Candle Position - Salamba Sarvangasana
Lie down on your back with your upper back on a sturdy folded blanket. Your head is resting on the mat, the blanket should end up in the crook of your neck.
Legs are extended or knees bent. Arms are along your torso with palms facing down.
Push your lower back onto the floor as you exhale and on the inhale lift your legs as you press your arms and palms to the floor.
Move your legs over your head and use this momentum to activate your hips and lift them off the floor. bring your weight toward your upper back and shoulders.
Fold your elbows and place your palms on your back for support.
Lengthen your legs toward the ceiling.
Open your chest and pull your shoulder blades in. Pull your thighs slightly toward each other and keep most of your weight in your upper back and arms.
Relax your face and throat, look at your chest, and guide your breath toward your belly.
To come out, lower your legs toward the floor, using an intermediate pose such as Baddha konasana. That is, butterfly legs with the insoles of the feet touching.
Then rotate the spine slowly and carefully on the floor.
Simple Position - Sukasana
Sit on the mat with your butt on the front edge of a hard cushion or folded blanket, lift your buttocks one at a time with your hands to create space.
Cross your shins parallel to the mat, bringing each foot roughly below the opposite knee and above your ankles.
Press your ischial bones well downward, feeling the bones point to the ground to find the length of your spine.
Fix the shoulder blades inward.
Put your hands in your lap or on your knees with your palms facing up or down.
You can place your hands in the Mudra of this chakra, crossing your fingers except for the little fingers which remain outstretched and touching each other and recite the mantra Om.
Try to reverse the crossing of the legs at least once.