Yoga Sequences

7 Poses for the 7 Chakras: A Healing Sequence for the New Year

Align and connect to your energy centers with this healing practice to get grounded and open up to possibilities.

Rina Jakubowicz is a Yoga Journal Live! presenter and the founder of Rina Yoga in Miami. Look for her on the March 2015 cover of Yoga Journal.

RETURN TO Chakra Tune-Up

Rina Jakubowicz Malasana

This practice kicks off YogaJournal.com’s #ChakraTuneUp2015. Join us all month to tune in to and tune up your energy centers for a mind-body-soul health overhaul this year.

For many years I was resistant to “healing my chakras.” I simply hadn’t found an explanation about them that made logical sense to me. That was until after my divorce, when I went deeper into myself and studied the subject of healing in greater depth. At that point I learned that the seven chakras are actually synonymous with seven spiritual life lessons that lead an individual to evolve toward a higher consciousness of one’s Self. With this new understanding, I was able to embrace the process and heal one step at a time.

In the following sequence, I’ve shared a life lesson, a pose, and an affirmation connected to each of the seven chakras. Hold each pose for several breaths repeating its affirmation to yourself as you inhale and exhale. These postures and mantras will help you heal from 2014’s trials and start the new year with trust, acceptance, confidence, compassion, clarity, intuition, and recognition of your own divinity.

See also A Beginner’s Guide to the Chakras

1. Root Chakra (Muladhara)

Rina Jakubowicz Virabhadrasana II

Warrior II Pose (Virabhadrasana II)

Lesson

The first chakra is about trust and learning to trust the world when your initial reaction is fear. Feeling safe and grounded in your surroundings, community, family is key to healing yourself.

Pose

Warrior II makes you connect your two feet to the earth, providing you with stability and safety.

Affirmation

I am safe. I trust.

See also Yoga Poses for the Chakra System

2. Sacral, or Pelvic, Chakra (Svadhisthana)

Rina Jakubowicz Malasana

Low Squat (Malasana)

Lesson

The life lesson in the second chakra involves replacing guilt with forgiveness and acceptance, especially in the areas of sexual relationships.

Pose

This low squat focuses on the pelvis and allows you to be open and receptive physically, emotionally, and energetically in order to accept yourself fully.

Affirmation

I accept and forgive myself.

See also Claire Missingham’s Lower-Chakra-Balancing Flow

3. Navel Chakra (Manipura)

Rina Jakubowicz Navasana

Boat Pose (Paripurna Navasana)

Lesson

The lesson of the third chakra involves replacing insecurities with confidence.

Pose

Practicing Boat Pose and allowing yourself to shake and feel the burn in your core offers the opportunity to summon the inner strength to keep going and know that YOU CAN DO IT!

Affirmation

I am confident and worthy.

See also Grounding Flow For the First Three Chakras

4. Heart Chakra (Anahata)

Rina Jakubowicz Urdhva Dhanurasana

Full Wheel (Urdhva Dhanurasana)

Lesson

The fourth chakra’s lesson deals with healing anger and frustration by developing compassion and love in your heart for yourself and others.

Pose

Urdhva Dhanurasana requires going beyond your comfort level of opening up the heart. Reaching that edge and breathing into it will connect you to the bliss of love, which resides beyond the resentment of anger.

Affirmation

I am lovable. I feel compassion.

See also Chakra 101

5. Throat Chakra (Vishuddha)

Rina Jakubowicz Matsyasana

Fish Pose (Matsyasana)

Lesson

The lesson of the fifth chakra involves developing the ability to clearly communicate with yourself and others. Often we don’t say what we mean or mean what we say because we’re distracted by unnecessary layers that don’t allow us to embrace our authentic Selves.

Pose

Fish Pose deals with opening the throat and spine in a way that can feel oddly vulnerable until you find your own expression. The same applies to communicating honestly with yourself and others. In the beginning it can be uncomfortable until you find your own genuine voice. Then, it is liberating.

Affirmation

I communicate clearly and compassionately.

See also 5-Minute Chakra-Balancing Flow Video

6. Third-Eye Chakra (Anja)

Rina Jakubowicz Balasana

Child’s Pose (Balasana)

Lesson

The life lesson for the sixth chakra is developing the ability to trust your intuition. You replace ignorance of oneself with surrender to divine guidance. You understand that you are one drop in the ocean; you are part of the whole. Your intuition is guided by your spiritual eye—the third eye, located between the eyebrows.

Pose

While in Child’s Pose, feel your third eye touching the floor and breathe into it, feeling centered and clear. Be brave. Connect with and listen to your intuition while in the pose.

Affirmation

I am connected to my intuition.

See also Chakra-Balancing Yoga Sequence

7. Crown Chakra (Sahasrara)

Rina Jakubowicz Sirsasana

Headstand (Salamba Sirsasana)

Lesson

The life lesson of the seventh chakra is about developing the ability to surrender to pure consciousness, as you finally learn your true nature or at least become aware of it. You understand that you are the ocean as well. You are the micro and the macro.

Pose

In Headstand, the crown of your head is on the floor, which means it is grounded and connected to the earth. Let this pose remind you that while your intention is connected to the Divine, you are still rooted on this Earth in order to continue to serve and fulfill your purpose.

Affirmation

I am the Self. I am here to serve.

See also Video: Chakra-Aligning Practice

RETURN TO Chakra Tune-Up