Meditations, Mantras and Movement to Keep Your Chakras In Balance
What sets Yoga apart from other calisthenic routines?
The ancient yogis knew of something beyond the outer shell of movement- something deeper than muscles and bones- yet something just as important to shaping our physical health.
What they looked at and sought to keep healthy through their physical routine was the Chakra System.
So, what’s a… Chakra??
A Chakra (literally Wheel in Sanskrit) is an energy center or wheel of energetic movement in the body. It is part of the body’s subtle anatomy; and though subtle, has major effects on the gross, physical body and mind.
There are 7 major Chakras, which run along and align the spinal column, ranging from the base of the pelvic floor to the crown of the head.
Each of these 7 Chakras has a specific energetic and emotional quality, associated color, sound, and deeper meaning.
Often when we feel out of balance- angry, saddened, over-whelmed, exhausted- it is a sign that our deeper, more subtle self is in need of some serious restoration. Therefore, a great way to target the root of our imbalances is to look at the Chakras, and bring them back into balance first.
Below, you’ll find a simple guide to the Chakras, and how to bring them back into balance:
MULADHARA (ROOT CHAKRA):
Location: At the base of the spinal column, centered in the Pelvic Floor / Energetic Qualities: Stability, Security, Safety, Fear & Fearlessness / When you’re out of balance: You may feel unsafe and fear-laden
Bring back into balance with:
Meditation: Lying on your back, with your hands on your low belly, imagine red light charging through your spine down to the base, igniting new life and energy with each breath.
Mantra: “I fearlessly take on the challenges of life. Trusting my inner-guide, I face the unknown with love.”
Movement: Utkata Konasana (Goddess Pose). This posture requires strength, poise, and confidence. Open your heart wide and feel the power of your lower body. Breathe deeply all the way into the Pelvic Floor.
SVADISTHANA (SACRAL CHAKRA):
Location: Just above the pubic bone, below the naval / Energetic Qualities: Creativity, Sexual Energy, Personal Expression / When you’re out of balance: You may feel “stuck” or uninspired
Bring back into balance with:
Meditation: Practice simple seated meditation, follow your breath and soothe your mind into stillness. Creativity is the product of a clear mind. Sometimes just finding some peace and quiet is all you need.
Mantra: “I am available for creativity to flow through me with abundance and ease. I reflect the creation of all life, and recognize the gift of creation within me.”
Movement: Virabhadrasana (Warrior Pose). This posture requires strength and ease, and challenges the muscles of the pelvic floor and abdomen to maintain a long, supple spine. It sparks awareness and stillness. Root firmly, and maintain a soft gaze.
MANIPURA (SOLAR PLEXUS CHAKRA):
Location: At the Solar Plexus, between the naval and the breast bone / Energetic Qualities: Personal Power, Will, Decision Making / When you’re out of balance: You may feel uncertain, weary, uneasy about a decision
Bring back into balance with:
Meditation: Practice Kapalabhati Breath (Skull Shining Breath). Breathe in deeply through the nose into the belly, let out quick exhalations through the nose, as the navel “snaps” back toward the spine. Before trying this on your own, ask a teacher for proper instruction and safety guides!
Mantra: Simply state, “I am” with each inhalation. With each exhalation, bring your awareness to your physical presence, stating “here”.
Movement: Plank Pose. Yes, a simple posture to refine your core muscles and define the strength of your abdomen. Gently draw your navel toward the spine, reaching through your crown, broadening across your chest, and pressing out through your heels.
ANAHATA (HEART CHAKRA):
Location: At the heart center / Energetic Qualities: Loving-Kindess, Acceptance of Self and Others, Compassion / When you’re out of balance: You may feel unloved or unloving, disconnected, impatient
Bring back into balance with:
Meditation: Simple sitting, with hands on your heart. Breathe into your heart space, filling it up with air and letting it flow out. Practice until you feel your chest and shoulders softened and available to move freely.
Mantra: Loving-Kindness “May my heart be filled with loving kindness, may I be well, may I be peaceful and at ease, may I be happy”
Movement: Ustrasana (Camel Pose). This backbend opens the heart, strengthens the back muscles and invites you to breathe into the chest and ribs. Keep the neck and throat soft, and use the stability and strength of your legs to ground.
VISHUDDHA (THROAT CHAKRA):
Location: In the throat / Energetic Qualities: Verbal Expression, Speaking our Highest Truth, Communication / When you’re out of balance: You may feel unable to say what you need to, afraid to share your truth
Bring back into balance with:
Meditation: Recite “AUM” with clarity, taking equal time to pronounce each sound “A-U-M”. Don’t be afraid to make noise! The point is to hear yourself, and to get past the discomfort of opening up.
Mantra: “I speak my truth with confidence and clarity. I listen deeply to myself and to others, and communicate with ease.”
Movement: Matsyasana (Fish Pose). Try this assisted with two blocks, one underneath the scapula, and one supporting the head. Lengthen through your toes, and allow your throat space to open as you relax the face and breathe.
AJNA (THIRD EYE CHAKRA):
Location: Just at the Pineal Gland (Third Eye), set between the brow bones / Energetic Qualities: Insight and Intuition / When you’re out of balance: You may feel lost or untrusting of yourself
Bring back into balance with:
Meditation: With eyes closed, bring your inner awareness to the place between your brow. Keep your inner gaze alive and bright, as practice maintaining focus on this area.
Mantra: “I am connected, at peace, and present.”
Movement: Balasana (Child’s Pose). Allow your head to rest fully, either on the floor, or on a bolster or block. Soften the muscles of the face, and allow the gently pressure of the position bring your awareness to your third eye.
SAHASWARA (CROWN CHAKRA):
Location: At the crown of the head, rising up like a “Thousand Petal Lotus Flower” / Energetic Qualities: Trust in your Highest Self, Connection to Self, to all things, and ultimately to the Essence of your True Nature / When you’re out of balance: You may feel lonely, unsupported or irrelevant
Bring back into balance with:
Meditation: Practice inhaling and exhaling bright white light in through your crown. Inhale, white light filters in the body all the way down the spine. Exhale, white light leaves through the crown, shooting back out and creating a field around you.
Mantra: “AUM. I am one with all that is.”
Movement: Sirsasana (Headstand). Please consult a yoga instructor before attempting this posture. Grow through the spine, reach the tail and the toes upward. Use your foundation wisely, planting the forearms/hands firmly into the earth. Breathe deeply into the body, and keep a soft gaze.
Happy Balancing, Yogis!
With Love + Namaste,
Stacy
