Chakras and corresponding asanas


I have been doing yoga for the past eight years and remember some years ago a teacher ending a class with the asanas which corresponded to each of the seven chakras. All I can remember is that camel pose was used to open the throat chakra. Does anybody out there know this sequence or anywhere I can find information on this topic?

I would love to incorporate it into my home practice so any help would be appreciated. THANK YOU!


Greetings Sacha,

Muladhara Chakra (Root)
Centered at the perineum and the base of the spine and called Muladhara Chakra (Root Chakra), this energy vortex is involved in tending to our survival needs, establishing a healthy sense of groundedness, taking good basic care of the body, and purging the body of wastes. The associated body parts include the base of the spine, the legs, feet, and the large intestine. There are many yoga poses that correct first chakra imbalances, bringing us back to our body and the earth and helping us experience safety, security, and stillness. Uttanasana (Standing Forward Bend), Janu Sirsasana (Head-to-Knee Pose), Supta Baddha Konasana (Reclining Bound Angle Pose) among them.

Svadisthana Chakra (Hips, Sacrum, Genitals)
The tasks of the second chakra include allowing for emotional and sensual movement in our life, opening to pleasure, and learning how to “go with the flow.” Associated with the hips, sacrum, lower back, genitals, womb, bladder, and kidneys, this chakra is involved with sensuality, sexuality, emotions, intimacy, and desire. All watery things about us have to do with this chakra: circulation, urination, menstruation, orgasm, tears. Water flows, moves, and changes, and a healthy second chakra allows us to do so too.
Gomukhasana (Cow Face Pose), Baddha Konasana (Bound Angle Pose), Upavistha Konasana (Open Angle Pose) and other hip and groin openers all provide freedom of movement in the pelvis. These hip and groin openers should never be forced, for they require the subtle feminine touch of sensitivity and surrender.

Manipura Chakra (Navel, Solar Plexus)
this chakra is involved in self-esteem, warrior energy, and the power of transformation; it also governs digestion and metabolism. This chakra is also the place of our deep belly laughter, warmth, ease, and the vitality we receive from performing selfless service.
Navasana (Boat Pose), Ardha Navasana (Half Boat Pose), and Urdhva Prasarita Padasana (Leg Lifts), Warrior poses, twists, and Bhastrika Pranayama (Bellows Breath or Breath of Fire).

Anahata Chakra (Heart)
Through the heart chakra, we open to and connect with harmony and peace. The health of our heart center registers the quality and power of love in our life. All forms of pranayama can help you use more air, more prana, thereby increasing your vitality and enthusiasm for life. Asanas that enliven the heart chakra include passive chest openers in which we arch gently over a blanket or bolster, shoulder stretches such as the arm positions of Gomukhasana and Garudasana (Eagle Pose), and backbends.

Visuddha Chakra (Throat)
Located in the neck, throat, jaw, and mouth, the Visuddha chakra resonates with our inner truth and helps us find a personal way to convey our voice to the outside world. The rhythm of music, creativity of dance, the vibration of singing, and the communication we make through writing and speaking are all fifth chakra ways to express ourselves. different neck stretches and shoulder openers, including Ustrasana (Camel Pose), Setu Bandha Sarvangasana (Bridge Pose), Sarvangasana (Shoulder stand), and Halasana (Plow Pose), can aid the fifth chakra

Ajna Chakra (Third Eye)
the sixth chakra is located between and just above the physical eyes, creating the spiritual third eye. While our two eyes see the material world, our sixth chakra sees beyond the physical. This vision includes clairvoyance, telepathy, intuition, dreaming, imagination, and visualization. The sixth chakra is involved in both the creation and perception of art and in the recognition that what we see has a powerful impact on us. Practicing pratyahara, the drawing inward of the senses is the yogic practice best suited for bringing this chakra into balance.

Sahasrara Chakra (Crown)
The seventh chakra is located at the crown of the head and serves as the crown of the chakra system, symbolizing the highest state of enlightenment and facilitating our spiritual development. The seventh chakra is like a halo atop the head. In art, Christ is often depicted with a golden light surrounding his head, and the Buddha shown with a lofty projection on the top of his head. In both cases, these images represent the awakened spirituality of the Sahasrara Chakra. Meditation is the yogic practice best suited for bringing this chakra into balance. Just as our body needs a shower frequently, the busy mind filled with so many thoughts and concerns also needs a cleansing. Why tackle today’s problems with yesterday’s muddled mind? Furthermore, the energy of this chakra helps us to experience the Divine, to open to a higher or deeper power. All the various forms of meditation, including both concentration and insight practices, allow the mind to become more present, clear, and insightful.


Thanks for your wisdom upon this matter BrianClt. Your posting has helped me alot on this matter.

So, the colors associated with the chakras – are those associations old or new?

Chakras are subtle energy centers located along the central channel (sushumna nadi) of the subtle body according to yogic philosophy. Each chakra is associated with specific qualities, elements, emotions, and physiological functions. Practicing yoga asanas (postures) that target and stimulate these energy centers can help balance and activate the chakras, promoting physical, mental, and emotional well-being. Here's an overview of the seven main chakras and corresponding asanas:

  1. Muladhara Chakra (Root Chakra):

    • Location: Base of the spine (perineum)
    • Element: Earth
    • Qualities: Stability, security, survival
    • Corresponding Asanas:
      • Tadasana (Mountain Pose)
      • Virabhadrasana I (Warrior I Pose)
      • Vrksasana (Tree Pose)
      • Malasana (Garland Pose)
      • Balasana (Child's Pose)
    • Benefits: Grounding, stability, connection to the earth, strengthening the legs and feet.
  2. Svadhishthana Chakra (Sacral Chakra):

    • Location: Lower abdomen, below the navel
    • Element: Water
    • Qualities: Creativity, sensuality, emotions
    • Corresponding Asanas:
      • Bhujangasana (Cobra Pose)
      • Baddha Konasana (Bound Angle Pose)
      • Supta Baddha Konasana (Reclining Bound Angle Pose)
      • Anjaneyasana (Low Lunge Pose)
      • Navasana (Boat Pose)
    • Benefits: Stimulating creativity, balancing emotions, improving flexibility in the hips and pelvis.
  3. Manipura Chakra (Solar Plexus Chakra):

    • Location: Solar plexus, above the navel
    • Element: Fire
    • Qualities: Willpower, self-confidence, transformation
    • Corresponding Asanas:
      • Navasana (Boat Pose)
      • Ardha Navasana (Half Boat Pose)
      • Utkatasana (Chair Pose)
      • Purvottanasana (Upward Plank Pose)
      • Dhanurasana (Bow Pose)
    • Benefits: Strengthening the core, boosting confidence, enhancing digestion and metabolism.
  4. Anahata Chakra (Heart Chakra):

    • Location: Center of the chest, heart region
    • Element: Air
    • Qualities: Love, compassion, connection
    • Corresponding Asanas:
      • Ustrasana (Camel Pose)
      • Bhujangasana (Cobra Pose)
      • Setu Bandhasana (Bridge Pose)
      • Matsyasana (Fish Pose)
      • Gomukhasana (Cow Face Pose)
    • Benefits: Opening the heart, cultivating love and compassion, improving posture and lung capacity.
  5. Vishuddha Chakra (Throat Chakra):

    • Location: Throat region
    • Element: Ether
    • Qualities: Communication, expression, truth
    • Corresponding Asanas:
      • Ustrasana (Camel Pose)
      • Matsyasana (Fish Pose)
      • Sarvangasana (Shoulderstand Pose)
      • Halasana (Plow Pose)
      • Matsyendrasana (Seated Spinal Twist)
    • Benefits: Strengthening the neck and throat, improving communication skills, promoting self-expression.
  6. Ajna Chakra (Third Eye Chakra):

    • Location: Between the eyebrows, forehead
    • Element: Light
    • Qualities: Intuition, wisdom, insight
    • Corresponding Asanas:
      • Balasana (Child's Pose)
      • Janu Sirsasana (Head-to-Knee Forward Bend)
      • Paschimottanasana (Seated Forward Bend)
      • Shavasana (Corpse Pose)
      • Shashankasana (Rabbit Pose)
    • Benefits: Cultivating intuition, enhancing mental clarity, promoting inner vision and insight.
  7. Sahasrara Chakra (Crown Chakra):

    • Location: Crown of the head
    • Element: Consciousness
    • Qualities: Unity, spirituality, enlightenment
    • Corresponding Asanas:
      • Padmasana (Lotus Pose)
      • Savasana (Corpse Pose)
      • Shirshasana (Headstand Pose)
      • Matsyasana (Fish Pose)
      • Halasana (Plow Pose)
    • Benefits: Connecting to higher consciousness, experiencing unity and oneness, awakening spiritual awareness.

Practicing these asanas mindfully and with intention can help balance and activate the corresponding chakras, promoting holistic well-being and spiritual growth. It's important to approach the practice with awareness, patience, and reverence for the subtle energy centers of the body.