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Asanas for Balancing Chakras

  Wheels of Life &

Chakra Balancing 

by Anodea Judith

Healing Yoga

by Swami Ambikananda

Saraswati

The Spiritual Science of 

Yoga

by Goswami Kriyananda

First Chakra

(Muladhara)

Salabhasana (locust),

janu sirsasana (head to

knee), suptapadangustasana (hand

to foot). Movements

such as stamping the

feet and jumping to

stimulate and release

energy. Eating less and

eating lighter foods to

reduce excess energy.

Kandasana (root), upavista

konasana (wide angle

forward bend),parsvakonasana (extended

side angle), ekapadasana

(one-foot, or warrior 3).

Paschimottanasa

(seated forward bend),

bhujanasana (cobra),virasana (hero),

uttanatavasana (leg lifts).

Affirmation: I will do what

won’t have to be undone.

Second Chakra

(Svadisthana)

Supta badha konasana

((bound cobbler), pelvic

tilts, standing hip circles,

leg lifts. Adequate intakeof water. Biking,

walking, sexual activity.

Taking time to tune into

your own emotional

realm.

Ardha chandrasana (half 

moon), padmasana (lotus),

setu bandhasana (bridge),

prasarita padottanasana(wide legged standing

forward bend) among other 

poses.

Kapotasana (pigeon),

trikonasana (triangle),

garudasana (eagle),

dhanurasana (bow), setu bandhasana (bridge),

salabhasana (locust).

Affirmation: I will look to a

philosophy that increases the

“do’s” and decreases the

“don’t’s.”

Third Chakra

(Manipura)

Phalakasana (plank),

stomach crunches, belly

rolls. To increase fire:

risk-taking, eating hot

foods, avoiding iced

drinks. To decrease fire:limiting spicy foods and

caffeine, taking time to

relax and meditate.

To enhance the third chakra,

abdominal-strengthening

poses: surya namaskar (sun

salutations), navasana

(boat), virabhadrasana

(warrior I, II & III), twists. Tocool the chakra: restorative,

passive backbends.

 

Kukkutasana (cock balance),

viparitakarani  (reverse, or 

legs up the wall), chakrasana

(wheel), navasana

(boat).

Affirmation: If I wish myconsciousness to grow, I

must feed it, rest it, exercise

it.

Fourth Chakra

(Anahata)

Standing yoga mudra,

matsyasana (fish),

bhujangasana (cobra),

alternate nostril

breathing. Emotional

practice--release grief 

through crying, talking.

Express gratitude and

forgiveness.

Bhujangasana (cobra),

ustrasana (camel),

gomukhasana (cow face),

vasisthasana (side plank),

parivritta janu sirsasana

(rotating head to knee),

halasana (plough), supported

savasana (corpse).

Child’s pose, jathara

parivartanasana (prone

spinal twist),

parsvottanasana (head to

knee side stretch).

Affirmation: Anything that is

truly mine can never be

taken from me.

Fifth Chakra

(Vishuddha)

Neck rolls,

sarvangasana

(shoulderstand),

karnapidasana (knee

pressing ear pose),

halasana (plough).

Chanting, mantra

repetition, listening to

music, writing as

Urdhva bhujangasana (raised

cobra), vajrasana

(thunderbolt), sirsasana

(headstand), sarvangasana

(shoulderstand), matsyasana

(fish), vrksasana (tree),

trikonasana (triangle), maya

bandha (the great lock).

Sarvangasana

(shoulderstand),ardha

matsyendrasana (half spinal

twist), setu bandhasana

(bridge), karnapidasana

(knee pressing ear).

Affirmation: Self-expression

makes for self-preservation.

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self-expression, prayer.

Sixth Chakra

(Ajna)

Yogic eye exercises,

meditating upon a color,

creating beauty in the

environment, keeping a

dream journal.

 

Not addressed. Siddhasana (perfect pose),

gomukhasana (cow face),

padmasana (lotus),

vajrasana (Zen), sirsasana

(headstand).

Affirmation: The moon shines

by the light of the sun.

Seventh Chakra

(Sahasrara)

Padmasana (lotus),

sirsasana (headstand).

Yogic eye exercises,

meditating upon a color.

Not addressed. Same asanas as those for 

the sixth chakra. Affirmation:

An optimistic atmosphere

helps take the place of 

sunshine in the winter 

months.

 

Marianne Woods Cirone teaches yoga at the Provena-St. Joseph Hospital in Elgin and to breast cancer patients

at Living Well in Geneva. She is certified as a yoga teacher through the Temple of Kriya Yoga. Marianne can be

E-mailed at mwc222@hotmail.com.

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