Yoga chakra guide

CHAKRA: Root
POSE: Warrior 2

POSE DETAILS:
As the root chakra is all about finding stability, Warrior 2 is a great yoga pose for building confidence and becoming grounded as well as opening the hips and shoulders. To get into this pose you’ll start at the top of your mat and bring your right leg back with a big step, toes slightly pointing inward. Angle your front knee so that it’s at 90 degrees, making sure your knee stays in line with your ankle. Raise your arms so that they are parallel to the floor and gaze over your fingertips. If your body isn’t feeling Warrior 2, that’s okay! Poses like reverse warrior or extended side angle will also unleash your inner warrior.

CHAKRA: Sacral
POSE: Seated/Lotus Pose

POSE DETAILS: Padmasana, or Lotus Pose, benefits are:
The pelvis, abdomen, spine, and bladder are activated with the practice of Lotus Pose.
Lotus pose relaxes the mind and calms the brain.
This asana provides a good stretch on the knees and the ankles.
It helps to reduce muscular tensions.
Blood pressure gets under control with the practice of this pose.
The practice of this asana helps pregnant ladies making birthing easier.
It helps to ease menstrual discomfort and sciatica.
It helps awaken the chakras and also makes us more aware of the things around us.
ALTERNATIVE POSE(S): Half lotus, Seated Goddess
VO: Your sacral chakra focuses on creativity and what brings you pleasure, Lotus pose or easy seat is a meditative yoga pose for leaning into your inner creative. To get into this pose you simply sit on a comfortable surface and cross (“crisscross applesauce”?) your legs for an easy seat. For lotus you can gently guide one ankle and then the other to the creases where the leg meets the groin. If your body isn’t feeling lotus, that’s okay! Poses like half lotus or a seated goddess will also feel yummy to the body.

CHAKRA: Solar Plexus
POSE: Tree Pose

POSE DETAILS:
Your solar plexus chakra is all about your personal power and inner wisdom and Tree pose is amazing for just that. This pose is a great hip opener and builds strength in the legs for balance, and stretches the feet. This power pose is also good for getting in touch with nature and finding grounding and stability. To get into this pose you Firmly plant both feet on your mat, side by side. Drop your right hip and then firmly press into your right foot, straightening your right leg. Gradually lift your left leg and place the sole of your left foot on the inner part of your right thigh. [Squeeze your foot and thigh together for stability.] If your body isn’t feeling Tree pose, that’s okay! You can modify this pose by taking whichever foot is supposed to be on your thigh to the floor and prop your heel against your opposite ankle.

CHAKRA: Heart
POSE: Upward Plank Pose

POSE DETAILS:
If you’re looking for a heart chakra pose, an Upward plank is wonderful for opening up the chest and heart. To get into this pose you’ll sit on your bottom and then place your hands on each side and then lift the button and chest to the sky. If your body isn’t feeling upward plank, no worries! Reverse table top is another good pose if Upward plank isn’t your jam.

CHAKRA: Throat
POSE: Cobra

POSE DETAILS:
Cobra pose is known for helping to improve posture, self-esteem, lower back pain, and it’s also great for opening the throat chakra. To get into this pose begin in a plank. Look out in front of you and shift forward using your hands so that you are on the tops of your feet, lowering your thighs to the mat, with your upper body and chest opening and shoulders rolled back with the arms stabilized, making sure that your elbow creases are facing forward. If your body isn’t feeling cobra, that’s okay! Poses like camel or child’s pose will also help open your energetic pathways.

CHAKRA: Third Eye
POSE: Cow Face Pose

POSE DETAILS:
A yoga pose that will help activate your third eye chakra is Cow face pose. This is a great restorative pose that allows for a deep stretch in the hips, ankles, chest, arms and shoulders. To get into this pose you‘ll begin sitting on your bum and bend your left leg in as if you are about to sit crisscross applesauce. Then take your right leg and bend it so that your right knee is stacked on top of your left. With your arms, you’ll take your right and cross it under the left, twisting your right hand so that its palm meets the left palm. Need an alternative to cow face? You can modify this pose by bringing your hands to the floor or taking a light stretch to either side.

CHAKRA: Crown
POSE: Rabbit Pose

POSE DETAILS:
A Yoga pose for your Crown chakra is rabbit pose. This is great for getting in tune with your higher self, flexing the spine and stabilizing the neck. To get into this pose you begin seated on your shins and gradually bring the top of your head to your mat. Be sure to use your hands to help stabilize yourself. Next, grab your heels with your hands and feel that nice stretch throughout the arms and upper body. If your body isn’t feeling rabbit, that’s okay! Poses like puppy dog pose or child’s pose will also feel yummy to the body.