Yoga poses for balancing chakras can help realign your energy, reduce stress, and boost well-being. Here are 13 beginner-friendly poses to try.
Yoga Poses for Balancing Chakras Beginners
Ever feel “off” and can’t quite explain why? Maybe your energy’s out of balance—and your chakras are trying to tell you something.
If you’re new to the idea of chakras, don’t worry. You don’t need to be a spiritual guru or have years of yoga experience to benefit from chakra-balancing yoga. All you need is your body, your breath, and a willingness to tune into yourself.
In this guide, we’re diving into beginner-friendly yoga poses that help align your 7 chakras—step by step, pose by pose. And trust me, once you try these out, you’ll start to feel a whole lot lighter, calmer, and more grounded.
What Are Chakras, Anyways?
Before we jump into the poses, let’s talk about what chakras even are.
Chakras are energy centers in your body. There are seven main chakras, each tied to a part of the body and specific emotions or traits:
| Chakra | Location | Represents | Color |
|---|---|---|---|
| Root (Muladhara) | Base of the spine | Stability, security | Red |
| Sacral (Svadhisthana) | Lower belly | Creativity, sexuality | Orange |
| Solar Plexus (Manipura) | Upper belly | Confidence, willpower | Yellow |
| Heart (Anahata) | Center of the chest | Love, compassion | Green |
| Throat (Vishuddha) | Throat | Communication, truth | Blue |
| Third Eye (Ajna) | Forehead | Intuition, inner wisdom | Indigo |
| Crown (Sahasrara) | Top of the head | Connection to higher self/spirit | Violet |
When your chakras are in balance, you feel energized, calm, and connected. When they’re blocked, you might feel anxious, stuck, or off your game.
How Can Yoga Help Balance Chakras?
Great question! Yoga blends movement, breath, and mindfulness, making it the perfect practice to bring your energy centers back into alignment.
Each pose gently activates specific chakras by:
- Stimulating blood flow and energy
- Releasing physical tension
- Encouraging emotional release
- Fostering mental clarity and focus
Ready to explore the poses? Let’s go chakra by chakra. 🧘♀️
1. Root Chakra – Mountain Pose (Tadasana)
Feeling anxious or ungrounded? Start here.
Mountain Pose helps you feel solid and safe—like a tree rooted in the earth.
How to do it:
- Stand tall with feet hip-width apart.
- Ground all four corners of your feet.
- Engage thighs, draw in your belly, and relax shoulders.
- Breathe deeply and feel your connection to the floor.
👉 Focus on the color red and repeat: “I am safe.”
2. Root Chakra – Garland Pose (Malasana)
This deep squat opens your hips and lower back. It helps release fear.
Steps:
- Squat with your feet flat and knees wide.
- Press your elbows into your inner knees, palms together.
- Lengthen your spine and breathe.
3. Sacral Chakra – Bound Angle Pose (Baddha Konasana)
This pose unlocks emotional and creative flow.
Instructions:
- Sit with soles of feet touching, knees falling open.
- Hold your feet and gently press knees toward the floor.
- Breathe into your belly.
🎨 Visualize orange light and say: “I embrace pleasure and creativity.”
4. Sacral Chakra – Cat-Cow Flow (Marjaryasana-Bitilasana)
It may look simple, but it’s magic for your hips and lower abdomen.
Try this:
- Start on hands and knees.
- Inhale: Arch your back, look up (Cow).
- Exhale: Round your spine, tuck chin (Cat).
- Flow with your breath for 5–10 rounds.
5. Solar Plexus – Boat Pose (Navasana)
This one builds core strength and confidence—hello, personal power! 💪
How to do it:
- Sit on the floor, knees bent.
- Lean back slightly and lift feet off the floor.
- Extend arms forward, keep your back straight.
- Hold for 5 breaths.
💛 Focus on yellow and affirm: “I am strong. I am enough.”
6. Solar Plexus – Twisted Chair (Parivrtta Utkatasana)
This twist builds fire in your belly and supports digestion—both physical and emotional.
Steps:
- Start in Chair Pose (bend knees, arms overhead).
- Bring palms together at your chest.
- Twist to one side, placing elbow outside the knee.
- Breathe and repeat on both sides.
7. Heart Chakra – Camel Pose (Ustrasana)
Heart feeling heavy? This deep backbend helps release emotional blockages.
How-to:
- Kneel with knees hip-width apart.
- Place hands on your lower back or heels.
- Lift your chest and gently arch back.
- Keep neck long and breathe.
💚 Visualize green energy and say: “I give and receive love freely.”
8. Heart Chakra – Bridge Pose (Setu Bandhasana)
A gentle heart-opener that builds strength and softness all at once.
Instructions:
- Lie on your back, knees bent, feet hip-width.
- Press feet into floor, lift hips.
- Interlace hands under your back.
- Stay for 5–10 breaths.
9. Throat Chakra – Fish Pose (Matsyasana)
Opens your throat and chest, inviting honesty and truth to flow.
Steps:
- Lie on your back with legs extended.
- Prop yourself up on your elbows, lifting the chest.
- Gently let your head fall back.
- Breathe into your throat and chest.
💙 Think blue and repeat: “I speak my truth with love.”
10. Throat Chakra – Shoulder Stand (Sarvangasana)
This inversion activates your throat area and thyroid.
Caution: Skip this if you have neck issues.
How to do it:
- Lie on your back and lift legs overhead.
- Support lower back with hands.
- Keep weight in shoulders, not your neck.
11. Third Eye Chakra – Child’s Pose (Balasana)
Simple, but deeply powerful for turning inward.
Steps:
- Kneel on your mat, sit back on heels.
- Fold forward, arms extended or by your sides.
- Rest your forehead on the mat.
💜 Focus on your forehead and repeat: “I trust my intuition.”
12. Third Eye Chakra – Easy Pose with Mudra (Sukhasana + Gyan Mudra)
Meditative and quiet, this pose connects you to inner guidance.
How-to:
- Sit cross-legged with a tall spine.
- Touch thumb and index finger (Gyan Mudra).
- Close your eyes and breathe slowly.
13. Crown Chakra – Savasana (Corpse Pose)
The ultimate surrender. Just lie back, breathe, and let go.
Instructions:
- Lie flat on your back, arms relaxed by your sides.
- Let your feet fall open.
- Close your eyes and breathe naturally.
💫 Visualize white or violet light above your head. Say: “I am connected to something greater.”
Chakra Yoga Practice Tips
To get the most out of your practice, here are a few tips:
- Breathe deeply throughout each pose.
- Visualize the chakra color as you hold the posture.
- Add affirmations silently or out loud.
- Use essential oils or music to support the energy.
Suggested Weekly Flow (For Beginners):
| Day | Focus | Poses |
|---|---|---|
| Monday | Root + Sacral | Mountain, Garland, Cat-Cow, Bound Angle |
| Tuesday | Solar Plexus | Boat, Twisted Chair |
| Wednesday | Heart + Throat | Camel, Bridge, Fish |
| Thursday | Third Eye + Crown | Child’s Pose, Sukhasana, Savasana |
| Friday | Full Body Flow | One pose from each chakra |
🌟 “When you align your energy, everything else falls into place.” – Unknown
Conclusion
You don’t need to be flexible or spiritual to enjoy yoga poses for balancing chakras. Just a few minutes a day, a quiet spot, and an open heart.
These poses are more than stretches. They’re ways to reconnect with yourself. So, when you feel overwhelmed, try yoga.
Start slow, breathe deep, and trust the process. You can do it. ✨
FAQs
1. How often should I practice yoga for balancing chakras?
Try 3–5 times a week for 15–30 minutes. It’s about being consistent, not perfect.
2. Can beginners really balance chakras with yoga?
Yes! These poses are easy for beginners. They work well with breath and intention.
3. Do I have to believe in chakras for this to work?
No! You can see chakras as symbols or energy. The physical benefits are real either way.
4. What’s the best time to do chakra yoga?
Morning is great for energy; evening for relaxing. Pick a time you can keep.
5. Can I balance more than one chakra in one session?
Yes! Many yoga flows mix poses from several chakras. Just listen to your body.
