Asanas for Balancing Chakras
Wheels of Life & Healing Yoga
Chakra Balancing
by Anodea Judith
First Chakra Salabhasana (locust),
(Muladhara) janu sirsasana (head to
knee), supta
padangustasana (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.
Second Chakra Supta badha konasana
(Svadisthana) ((bound cobbler), pelvic
tilts, standing hip circles,
leg lifts. Adequate intake
of water. Biking,
walking, sexual activity.
Taking time to tune into
your own emotional
realm.
Third Chakra Phalakasana (plank),
(Manipura) 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.
Fourth Chakra Standing yoga mudra,
(Anahata) matsyasana (fish),
bhujangasana (cobra),
alternate nostril
breathing. Emotional
practice--release grief
through crying, talking.
Express gratitude and
forgiveness.
Fifth Chakra Neck rolls,
(Vishuddha) sarvangasana
(shoulderstand),
karnapidasana (knee
pressing ear pose),
halasana (plough).
Chanting, mantra
repetition, listening to
music, writing as
The Spiritual Science of
by Swami Ambikananda
Saraswati
Kandasana (root), upavista
konasana (wide angle
forward bend),
parsvakonasana (extended
side angle), ekapadasana
(one-foot, or warrior 3).
Ardha chandrasana (half
moon), padmasana (lotus),
setu bandhasana (bridge),
prasarita padottanasana
(wide legged standing
forward bend) among other
poses.
To enhance the third chakra,
abdominal-strengthening
poses: surya namaskar (sun
salutations), navasana
(boat), virabhadrasana
(warrior I, II & III), twists. To
cool the chakra: restorative,
passive backbends.
Bhujangasana (cobra),
ustrasana (camel),
gomukhasana (cow face),
vasisthasana (side plank),
parivritta janu sirsasana
(rotating head to knee),
halasana (plough), supported
savasana (corpse).
Urdhva bhujangasana (raised
cobra), vajrasana
(thunderbolt), sirsasana
(headstand), sarvangasana
(shoulderstand), matsyasana
(fish), vrksasana (tree),
trikonasana (triangle), maya
bandha (the great lock).
Yoga
by Goswami Kriyananda
Paschimottanasa
(seated forward bend),
bhujanasana (cobra),
virasana (hero),
uttanatavasana (leg lifts).
Affirmation: I will do what
won’t have to be undone.
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.”
Kukkutasana (cock balance),
viparitakarani (reverse, or
legs up the wall), chakrasana
(wheel), navasana
(boat).
Affirmation: If I wish my
consciousness to grow, I
must feed it, rest it, exercise
it.
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.
Sarvangasana
(shoulderstand),ardha
matsyendrasana (half spinal
twist), setu bandhasana
(bridge), karnapidasana
(knee pressing ear).
Affirmation: Self-expression
makes for self-preservation.
 self-expression, prayer.

Sixth Chakra Yogic eye exercises, Not addressed. Siddhasana (perfect pose),
(Ajna) meditating upon a color, gomukhasana (cow face),
creating beauty in the padmasana (lotus),
environment, keeping a vajrasana (Zen), sirsasana
dream journal. (headstand).
Affirmation: The moon shines
by the light of the sun.

Seventh Chakra Padmasana (lotus), Not addressed. Same asanas as those for
(Sahasrara) sirsasana (headstand). the sixth chakra. Affirmation:
Yogic eye exercises, An optimistic atmosphere
meditating upon a color. 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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