Poses For The Chakras


Intention: To collect energy and prana from the Earth, then send it up through the spine into all seven Chakra Bodies. This series of poses is both grounding and uplifting, as you connect with yourself and all the energy that surrounds you.



Muladhara: Root

Move through each series of poses 2x with the breath to connect with your chakra

Intention: To Connect With Mother Earth

  • Sukhasana Easy Seat (3 Deep Breaths)

  • Sukhasana Side Bends

  • Sukhasana Circles (hands on hips) reverse after 5

Sukhasana (Easy Seat)
Sukhasana Side Bend
Seated Cat Cow: Option to circle





Svadhisthana: Sacral Chakra

Move through each series of poses 2x with the breath to connect with your chakra

Intention: To Connect With Your Inner Sense of Self & Gain Confidence

  • Cat/Cow

  • Spinal Balance

  • Tiger Pose

  • Cat/Cow Circles

Table (Cat/Cow)
Spinal Balance
Tiger Pose







Manipura: Solar Plexus Chakra

Move through each series of poses 2x with the breath to connect with your chakra

Intention: To Build Warmth In The Body

  • Tadasana (mountain)→ Uttanasana (forward fold)

  • Utkatasana (chair) → Uttanasana

  • Chaturanga Dandasana

  • Bhujangasana (cobra)

  • Down Dog

Chair Pose (Utkatasana)
Chatarunga Dandasana
Bhujangasana (Cobra Pose): Thighs Down
Down Dog





Anahata: Heart Chakra

Move through each series of poses 2x with the breath to connect with your chakra

Intention: To Find Love & Compassion In Your Practice and Create Space In The Chest

  • Puppy Pose

  • Cat Pose → Cow Pose

  • Thread The Needle ea. Side

  • Balasana

Puppy Pose
Table (Cat/Cow)
Thread The Needle
Balasana (Child's Pose)





Vishuddha: Throat Chakra

Move through this series of poses 1x with the breath to connect with your chakra

Intention: To Free Your Voice

  • Salamba Bhujangasana (sphynx) with chin up

  • Rabbit Pose

  • Sukhasana Neck Rolls & Stretches


Salamba Bhujangasana (Sphynx Pose)
Rabbit Pose
Seated Neck Stretches





Anja: Third Eye Chakra

Move through each series of poses 1x with the breath to connect with your chakra

Intention: Too See Clearly and Open Up All 6 Senses

  • Virasana (supported with bolster or on it’s own) see image

  • Lion's Breath

  • Forehead Massage

Virasana (Hero's Pose)
Lion's Breath (x3)