Understanding the Chakras Through Yoga: A Gentle Guide to Energy and Embodiment
If you’ve ever felt a little “off” and couldn’t quite explain why, or you’ve walked out of a yoga class feeling more grounded, more open or more connected to yourself: that’s energy at work. In the yoga tradition, this energy flows through channels called nadis and gathers at seven main centers known as chakras.
These chakras aren’t something you can see on an X-ray. They’re part of your subtle body—your energetic anatomy—and each one corresponds to a different area of life: from your basic sense of safety, to your creativity, to your ability to speak your truth and connect with something greater than yourself.
When energy flows freely through these centers, we feel balanced, whole and at ease. When the flow is blocked or excessive, it can show up as emotional, mental or even physical tension. The good news? Yoga is one of the most beautiful ways to reconnect and restore harmony in these centers.
Below, you’ll find a breakdown of each chakra along with a handful of yoga poses that can help bring that area back into balance.
Root Chakra – Muladhara
Location: Base of the spine
Element: Earth
Theme: Stability, safety, survival
This is the foundation, your sense of belonging and feeling safe in the world. A balanced root chakra creates steadiness and calm. When it’s out of alignment, we may feel anxious, disconnected or stuck in survival mode.
Grounding poses that activate the legs, feet and pelvic floor are perfect for this energy center. Think of them as a way to literally root yourself into the earth.
Supportive Poses:
Mountain Pose (Tadasana)
Warrior I (Virabhadrasana I)
Warrior II (Virabhadrasana II)
Warrior III (Virabhadrasana III)
Tree Pose (Vrksasana)
Eagle Pose (Garudasana)
Chair (Utkatasana)
Child’s Pose (Balasana)
Bridge Pose (Setu Bandhasana)
Staff Pose (Dandasana)
These poses invite stillness and connection, helping you feel supported from the ground up.
Sacral Chakra – Svadhisthana
Location: Lower abdomen
Element: Water
Theme: Emotions, creativity, pleasure
The sacral chakra is your emotional and creative center. It’s where your passion lives, and it governs your ability to feel joy, sensuality and connection with others. When this chakra is in flow, you feel inspired and open to life’s pleasures. When it’s blocked, you might feel creatively uninspired, emotionally numb or overly reactive.
To awaken this area, move the hips and pelvis with ease and fluidity. Let the breath guide you like waves.
Supportive Poses:
Bound Angle Pose (Baddha Konasana)
Low Lunge (Anjaneyasana)
Pigeon Pose (Ardha Kapotasana)
Goddess Pose (Utkata Konasana)
Hero (Virasana)
Frog (Mandukasana)
Triangle (Trikonasana)
Happy Baby (Ananda Balasana)
Reclining Bound Angle (Supta Baddha Konasana)
Reclining Twist (Supta Matsyendrasana)
Wide Legged Forward Bend (Upavistha Konasana)
These poses help unlock stored emotions and invite you to reconnect with your body’s natural rhythms.
Solar Plexus Chakra – Manipura
Location: Upper abdomen, above the navel
Element: Fire
Theme: Personal power, self-worth, confidence
Your solar plexus chakra fuels your motivation, confidence and inner strength. It’s the seat of your willpower and determination. When it’s balanced, you feel clear, courageous and purposeful. When it’s out of balance, you might struggle with self-doubt, fear of failure or control issues.
Think of fiery core work and strong standing poses that tap into your strength and activate your center.
Supportive Poses:
Boat Pose (Navasana)
Plank Pose (Phalakasana)
Revolved Triangle (Parivrtta Trikonasana)
Low Lunge (Anjaneyasana)
Half Lord of the Fishes (Ardha Matsyendrasana)
Warrior III (Virabhadrasana III)
Bow Pose (Dhanurasana)
Camel Pose (Ustrasana)
Twisted Chair Pose (Parivrtta Utkatasana)
Downward Facing Dog (Adho Mukha Svanasana)
These poses help you reclaim your energy and embody your inner fire.
Heart Chakra – Anahata
Location: Center of the chest
Element: Air
Theme: Love, compassion, connection
The heart chakra is the bridge between the lower and upper chakras. It governs your ability to give and receive love—both to others and to yourself. When this chakra is open, you feel compassion, gratitude and emotional balance. When it’s blocked, it can feel like a heaviness in the chest or emotional walls going up.
Heart-opening poses help release tension in the shoulders and upper back, making space for breath, vulnerability and softness.
Supportive Poses:
Cobra Pose (Bhujangasana)
Dancer Pose (Natarajasana)
Reverse Warrior (Viparita Virabhadrasana)
Wheel (Chakrasana)
Low Lunge (Anjaneyasana)
Locust (Salabhasana)
Camel Pose (Ustrasana)
Cow Face Arms (Gomukhasana arms)
Bridge Pose (Setu Bandha Sarvangasana)
Supported Fish Pose (Matsyasana)
These poses gently open the heart space and encourage you to lead with empathy.
Throat Chakra – Vishuddha
Location: Throat
Element: Ether (space)
Theme: Expression, communication, truth
Your throat chakra is all about self-expression and clear communication. It’s your inner voice—your ability to speak your truth, set boundaries and listen deeply. When it’s balanced, your words feel aligned and authentic. When it’s out of alignment, you might feel misunderstood, silenced or disconnected from your voice.
Neck openers and inversions help stimulate this area and release tension in the throat and shoulders.
Supportive Poses:
Cat (Marjaryasana)
Shoulderstand Lotus (Padma Sarvangasana)
Puppy Pose (Uttana Shishosana)
Raised Leg Pose (Uttanapadasana)
Shoulderstand (Sarvangasana)
Plow Pose (Halasana)
Lion’s Breath
Fish Pose (Matsyasana)
Upward Facing Dog (Urdhva Mukha Svanasana)
Reclined Lotus (Supta Padmasana)
These practices encourage you to speak up, listen deeply and stay true to yourself.
Third Eye Chakra – Ajna
Location: Between the eyebrows
Element: Light
Theme: Intuition, insight, imagination
This chakra supports your inner knowing—your ability to see beyond the surface and trust your intuition. When it’s open, you feel mentally clear and spiritually attuned. When it’s clouded, you might feel scattered, overly rational or disconnected from your inner guidance.
Forward bends, inward-facing poses, and gentle inversions help quiet the external world so you can tune into your inner landscape.
Supportive Poses:
Child’s Pose (Balasana)
Lotus Pose (Padmasana)
Easy Seated Pose (Sukhasana)
Legs Up the Wall (Viparita Karani)
Seated Forward Bend (Paschimottanasana)
Downward Facing Dog (Adho Mukha Svanasana)
Headstand (Sirsasana)
Forearm Stand (Pincha Mayurasana)
Supported Bridge Pose (Setu Bandhasana)
Tripod Headstand (Sirsasana II)
Handstand (Adho Mukha Vrksasana)
Standing Split (Urdhva Prasarita Eka Padasana)
These poses create space for stillness and clarity, helping you reconnect with your inner compass.
Crown Chakra – Sahasrara
Location: Crown of the head
Element: Thought / Cosmic energy
Theme: Spiritual connection, awareness, higher consciousness
The crown chakra represents your connection to the universe—your sense of oneness and inner peace. It’s not about doing, but about being. A balanced crown chakra invites you to feel expansive, spiritually connected and aligned with your higher self.
Less about movement and more about mindfulness, this chakra is nurtured through stillness and presence.
Supportive Poses:
Corpse Pose (Savasana)
Tree Pose (Vrksasana)
Meditation in a comfortable seated position
Headstand (Sirsasana) for advanced practitioners
Lotus Pose (Padmasana) or any seated posture for contemplation
Tree Pose (Vrksasana)
Crocodile (Makarasana)
Seated Forward Bend (Paschimottanasana)
These practices help you move beyond the physical and remember your place in the greater whole.
Exploring the Chakras Through Movement
The chakra system offers a rich and intuitive way to explore the connection between your body, mind and spirit. When energy moves freely through these centers, we feel aligned, not in a perfect, polished way, but in an embodied, grounded and spacious way.
Yoga provides a tangible, accessible path to explore this energy. You don’t need to be flexible or advanced, you just need curiosity and a little space to breathe and move.
To make this journey even easier, I created a Chakra Yoga Card Set featuring seven cards—one for each chakra—with nine poses to support and balance each energy center. Alongside yoga pose, I also include other key insights for each chakra, offering a well-rounded perspective to support your journey. These include the Sanskrit name, element, color, number of petals, bija mantra, location, associated physical areas, common ailments, key themes, supportive crystals, essential oils, simple exercises and mantras.
And remember: balance doesn’t mean being perfectly still, it means being in touch with what’s moving within you, and allowing it to flow.
