Yoga Poses and Techniques for Activating Each Chakra

Learn How to Activate Chakras Through Yoga Poses

Yoga Poses and Techniques for Activating Each Chakra

activating chakras through yoga poses

By practicing specific yoga poses along with breathwork, meditation, and mantra chanting techniques, you can activate each of your seven chakras. The chakras form an intricate system in your subtle energy body. These teachings come from yoga philosophy, so the best way to balance and activate your chakras is by using various yoga techniques.

In this article, we will go over the top 10 yoga poses for each of the seven chakras. You can practice these poses individually or in a powerful yoga sequence for your chakras. We will also explore other techniques for activating your chakras, including mantras, colors, mudras, crystals, sound frequencies, and meditation techniques. Now, let’s dive in! 

Root Chakra (Muladhara Chakra) Yoga Poses & Activation Techniques

The root chakra is the first chakra in the seven chakra system. The serpent kundalini energy resides in this chakra, so it is essential to first work on activating this chakra before proceeding to the others. Grounding within your first root chakra provides a strong foundation for awakening. 

The Best Yoga Poses for the Root Chakra (Muladhara Chakra):

  1. Child’s Pose (Balasana)
  2. Garland Pose (Malasana)
  3. Easy Sitting Pose (Sukhasana)
  4. Mountain Pose (Tadasana)
  5. Seated Forward Fold Pose (Paschimottanasana)
  6. Tree Pose (Vrikshasana)
  7. Chair Pose (Utkatasana)
  8. Warrior 2 Pose (Virabhadrasana II)
  9. Goddess Pose (Utkata Konasana)
  10. Low Lunge Pose (Anjaneyasana)

Other Activation Techniques for the Root Chakra (Muladhara Chakra):

  • Root Sound (Bija Mantra): Lam ( लं )
  • Color: Red
  • Mudra: Gyan Mudra
  • Crystals: Garnet, Red Jasper, and Carnelian
  • Sound Frequency: 396 hertz 
  • Meditation Techniques:
    1. Grounding meditation 
    2. Mindfulness meditation 
    3. Ujjayi pranayama breathing technique
    4. Inner child work
    5. Affirmations on safety and security  

Sacral Chakra (Svadhisthana Chakra) Yoga Poses & Activation Techniques

The sacral chakra is the second chakra and is connected to your reproductive system. In this chakra, you can start activating your sensual and creative energies, facilitating the expansion of energy that you built through grounding in your first chakra. 

The Best Yoga Poses for the Sacral Chakra (Svadhisthana Chakra):

  1. Sphinx Pose (Bhujangasana)
  2. Reclined Butterfly Pose (Supta Baddha Konasana)
  3. Bridge Pose (Setu Bandhasana)
  4. Pigeon Pose (Kapotasana)
  5. Triangle Pose (Trikonasana)
  6. Low Lunge Pose (Anjaneyasana)
  7. Bow Pose (Dhanurasana)
  8. Dancer’s Pose (Natrajasana)
  9. Seated Wide Legged Forward Fold Pose (Upavistha Konasana)
  10. Goddess Pose (Utkata Konasana)

Other Activation Techniques for the Sacral Chakra (Svadhisthana Chakra):

  • Root Sound (Bija Mantra): Vam ( वं )
  • Color: Orange
  • Mudra: Dhyan Mudra
  • Crystals: Citrine, Carnelian, and Tiger’s Eye
  • Sound Frequency: 417 hertz
  • Meditation Techniques: 
    1. Ecstatic dance meditation 
    2. Kundalini yoga practices 
    3. Kapalabhati pranayama, or the skull-shining breath 
    4. Exploring the balance of divine femininity and masculinity within yourself 
    5. Affirmations centered on creativity and passion 

Solar Plexus Chakra (Manipura Chakra) Yoga Poses & Activation Techniques

The solar plexus chakra is the third chakra and is the seat of your inner fire. With deep connections to your digestive system, the third chakra facilitates our ability to digest our experiences, understand ourselves, and draw from our well of inner power. 

The Best Yoga Poses for the Solar Plexus Chakra (Manipura Chakra):

  1. Sun Salutations (Surya Namaskar)
  2. Seated Spinal Twist Pose (Ardha Matsyendrasana)
  3. Cobra Pose (Bhujangasana)
  4. Warrior 1 Pose (Virabhadrasana I)
  5. Crescent Lunge Pose (Ashta Chandrasana)
  6. Reverse Triangle Pose (Parivritta Trikonasana)
  7. Plank Pose (Phalakasana)
  8. Boat Pose (Navasana)
  9. Wind Releasing Pose (Apanasana)
  10. Child’s Pose (Balasana)

Other Activation Techniques for the Solar Plexus Chakra (Manipura Chakra):

  • Root Sound (Bija Mantra): Ram ( रं )
  • Color: Yellow
  • Mudra: Matangi Mudra
  • Crystals: Amber, Yellow Jasper, and Sunstone 
  • Sound Frequency: 528 hertz
  • Meditation Techniques: 
    1. Inner light meditation 
    2. Diaphragmatic breathwork practice 
    3. Surya bhedna pranayama, or the sun building breathwork practice 
    4. Fanning the flames of the inner fire 
    5. Affirmations centered on confidence and inner power 

Heart Chakra (Anahata Chakra) Yoga Poses & Activation Techniques

The fourth chakra is the heart chakra. In yoga philosophy, the soul is believed to reside in the heart center. By connecting to your heart chakra, you can begin to ascend the energies from the lower three chakras up into higher states of consciousness. The fourth chakra is the transition point from the grounding energy of the lower three chakras to the higher frequencies of the upper three chakras. 

The Best Yoga Poses for the Heart Chakra (Anahata Chakra):

  1. Camel Pose (Ustrasana)
  2. Puppy Pose (Anahatasana)
  3. Bridge Pose (Setu Bandhasana)
  4. Dancer’s Pose (Natrajasana)
  5. Wheel Pose (Urdhva Dhanurasana)
  6. Cobra Pose (Bhujangasana)
  7. Fish Pose (Matsyasana)
  8. Cat/Cow Pose (Marjariasana and Bitilasana)
  9. Reverse Plank Pose (Purvottanasana)
  10. Locust Pose (Salabhasana)

Other Activation Techniques for the Heart Chakra (Anahata Chakra):

  • Root Sound (Bija Mantra): Yam ( यं )
  • Color: Green
  • Mudra: Gyan Mudra
  • Crystals: Emerald, Green Jade, and Malachite 
  • Sound Frequency: 639 hertz 
  • Meditation Techniques: 
    1. Heartfulness meditation technique 
    2. Loving-kindness meditation 
    3. 3-part breathwork practice 
    4. Bhakti yoga or devotional chanting practices 
    5. Affirmations of love and compassion 

Throat Chakra (Vishuddha Chakra) Yoga Poses & Activation Techniques

The throat chakra is the fifth chakra and is your center for communication and authenticity. Moving into your throat chakra is when you can begin to express the wisdom gained from the previous chakras and clear out any blockages preventing you from inner insight and awakening. 

The Best Yoga Poses for the Throat Chakra (Vishuddha Chakra):

  1. Plough Pose (Halasana)
  2. Bow Pose (Dhanurasana)
  3. Camel Pose (Ustrasana)
  4. Fish Pose (Matsyasana)
  5. Cat/Cow Pose (Marjariasana and Bitilasana)
  6. Lion Pose (Simhasana)
  7. Legs Up the Wall Pose (Viparita Karani)
  8. Locust Pose (Salabhasana)
  9. Upward Facing Dog Pose (Urdhva Mukha Svanasana)
  10. Bridge Pose (Setu Bandhasana)

Other Activation Techniques for the Throat Chakra (Vishuddha Chakra):

  • Root Sound (Bija Mantra): Ham ( हं )
  • Color: Blue
  • Mudra: Vishuddha Mudra
  • Crystals: Turquoise, Aquamarine, and Lapis Lazuli 
  • Sound Frequency: 741 hertz 
  • Meditation Techniques: 
    1. Mindfulness meditation on the movement of air in the throat space 
    2. Rebirthing breathwork practice 
    3. Bhramari pranayama, or the humming bee breathwork practice 
    4. Boundaries and non-violent communication work 
    5. Affirmations of truthfulness and authenticity 

Third-Eye Chakra (Ajna Chakra) Yoga Poses & Activation Techniques

The third-eye chakra is the sixth chakra in the seven chakra system and is your center for intuition and inner wisdom. Activating this chakra can provide you with profound abilities to access insight and knowledge from a higher source. 

The Best Yoga Poses for the Third-Eye Chakra (Ajna Chakra):

  1. Child’s Pose (Balasana)
  2. Downward Facing Dog Pose (Adho Mukha Svanasana)
  3. Legs Up the Wall Pose (Viparita Karani)
  4. Shoulderstand pose (Sarvangasana)
  5. Headstand Pose (Shirshasana)
  6. Lotus Pose (Padmasana)
  7. Humble Warrior Pose (Baddha Virabhadrasana)
  8. Head to Knee Pose (Janu Shirshasana)
  9. Plough Pose (Halasana)
  10. Corpse Pose (Savasana)

Other Activation Techniques for the Third-Eye Chakra (Ajna Chakra):

  • Root Sound (Bija Mantra): Om ( ॐ )
  • Color: Violet
  • Mudra: Kalesvara Mudra
  • Crystals: Amethyst, Labradorite, and Azurite 
  • Sound Frequency: 852 hertz
  • Meditation Techniques: 
    1. Trataka or candlelight gazing meditation 
    2. Sushumna nadi meditation or meditating on the central channel between the eyebrows 
    3. Visualization meditation 
    4. Nadi shodhana pranayama or alternate nostril breathwork practice 
    5. Affirmations on higher knowledge, wisdom, and intuition 

Crown Chakra (Sahasrara Chakra) Yoga Poses & Activation Techniques

The crown chakra is the final chakra in the seven chakra system and serves as the leading center for awakening and ascension. Many people never reach this chakra center, but it can still be valuable to work with the energies of this chakra to facilitate the movement of energy throughout all of your chakras. 

The Best Yoga Poses for the Crown Chakra (Sahasrara Chakra):

  1. Rabbit Pose (Sasangasana)
  2. Corpse Pose (Savasana)
  3. Headstand Pose (Shirshasana)
  4. Lotus Pose (Padmasana)
  5. Accomplished Pose (Siddhasana)
  6. Tree Pose (Vrikshasana)
  7. Plough Pose (Halasana)
  8. Crocodile Pose (Makarasana)
  9. Shoulderstand Pose (Sarvangasana)
  10. Child’s Pose (Balasana)

Other Activation Techniques for the Crown Chakra (Sahasrara Chakra):

  • Root Sound (Bija Mantra): Om ( ॐ )
  • Color: White
  • Mudra: Mahamayuri Mudra
  • Crystals: Clear Quartz, Selenite, and Fluorite 
  • Sound Frequency: 963 hertz 
  • Meditation Techniques: 
    1. Full chakra system meditation techniques 
    2. Visualization meditation 
    3. Nadi shodhana or alternate nostril breathing 
    4. Bhakti yoga practices or the yoga of devotion and surrender 
    5. Affirmations on universality, oneness, and divinity 

Learn About the Chakras in Our Online Yoga Teacher Training Course

Each of the seven chakras has unique methods for activating and balancing that chakra. By bringing some of these chakra activating techniques into your daily yoga practice, you can begin to experience profound shifts on an energetic level. Healing the chakras requires shifting the energies within your body, mind, and spirit through a combination of profound yoga practices. 

In our online yoga teacher training courses, we will dive deeper into the philosophy of the chakras. You will also learn how to safely practice various yoga poses and how these poses can influence your body, mind, and soul. If you are interested in exploring chakra healing and activating your chakras, then make sure to sign up for our online YTT and begin your journey of becoming a yoga teacher online today!

 Join us in our online chakra course to learn how to heal your chakras.

Related:

Science and History of the Chakras in Eastern Philosophy 

 Exploring Crystals for Chakras and Their Healing Properties

Chakras and Emotional Healing