If you’ve taken a class at Midtown Yoga, you’ve likely heard our teachers referring to “chakras.” The chakra system is an energetic system that you don’t necessarily see, but you can absolutely feel it if you pay close enough attention. We’re here to break down why your belly may feel like it’s heating up under stressful situations, or why you may not be able to get the words out when you need to express your true feelings. If this is your first introduction to the chakras, we invite you to absorb this information--then revisit it and start to explore these concepts on your mat.

Muladhara - Root Chakra

Located at the base of your spine, the first chakra is your root, or muladhara, chakra. Its main function is survival and grounding. The root chakra serves at the foundation of the entire system - the building block for the rest of our spinal column.

If your root chakra is balanced . . . you feel grounded, safe, at home, or fearless. 

If your root chakra is unbalanced . . . you feel insecure or sluggish. Physical symptoms of an unbalanced root chakra can include anxiety, constipation, weight problems, and hemorrhoids--just to name a few. 

Yoga poses to balance Muladhara: 

• Apanasana (Knees to Chest)

• Setu Bhandasana (Bridge Pose)

• Shalabhasana (Locust Pose)

Common Grounding Practices:

• Sleeping

• Exercising

• Rooting the soles of your feet into the earth (Try walking through grass in the park barefoot!)

• Resting (Yep. You read it right! This is actually the most effective grounding practices. There is so much benefit from simply sitting and doing nothing.)

Journal Prompts for Root Chakra:

• What do I need to feel safe and secure?

• How am I feeling unsafe?

• Where in my life can I set more boundaries?

Svadhisthana - Sacral Chakra

Located in your lower abdomen centered between your navel and genitals, the sacral, or svadhisthana, chakra is responsible for your sexuality, pleasure, and self-gratification.

If your sacral chakra is balanced . . . you have great social skills, are able to connect with others, and experience healthy sexuality.

If your sacral chakra is unbalanced . . . you lack of creative energy, experience low back pain or UTIs, or are overly emotional.

Yoga poses to balance Svadhisthana:

• Supta Baddha Konasana (Reclined Bound Angle Pose)

• Utkata Konasana (Horse Pose)

Journal Prompts for Sacral Chakra:

• Can I express myself sexually? How?

• What do I desire in my life?

• Where can I be more energetic or creative in my life?

Manipura - Solar Plexus Chakra

Manipura translates to “lustrous gem.” The third chakra is where your self-confidence lies. This is where you tune into your own power and individual will.

If your solar plexus chakra is balanced . . . you have a healthy dose of self-esteem and confidence, you’re playful and responsible.

If your solar plexus chakra is unbalanced . . .  you are arrogant, controlling, aggressive, or dominating.

Yoga poses to balance Manipura: 

• Dhanurasana (Wheel Pose)

• Navasana (Boat Pose)

Journal Prompts for Solar Plexus Chakra:

• Where do I feel confident (or not) in my life? 

• Do I feel powerful in my mind, body, spirit?

Anahata - Heart Chakra

Anahata means “unstruck.” The primary focus of the fourth chakra is love and relationships, as it is located at and around the heart. This includes intimate and non-intimate relationships--those with significant others, friends, family, and perhaps most importantly, the relationship you have with yourself.

If your heart chakra is balanced . . . you easily practice acceptance, openness, and compassion.

If your heart chakra is unbalanced . . . you are codependent, jealous, or possessive. 

Yoga poses to balance Anahata: 

• Matsyasana (Fish Pose)

• Bhujangasana (Cobra Pose)

Journal Prompts for Heart Chakra:

• How do I balance my relationships?

• How do I show myself and others love?

• What is my love language?

Vishuddha - Throat Chakra

The throat, or vishudha, chakra is clearly located in the throat region and has everything to do with communication - the way you speak to yourself and others.

If your throat chakra is balanced . . . you are a communicator and listener, and you live honestly.

If your throat chakra is unbalanced . . . you are an excessive talker, do not listen, lie, or stutter.

Yoga poses to balance Vishuddha: 

• Salamba Sarvangasana (Shoulder Stand)

• Halasana (Plow Pose)

Journal Prompts for Throat Chakra:

• Am I always speaking my truth to everyone around me?

• How do I express myself?

• Are there any areas of life where I am not speaking my truth?

Ajna - Third-Eye Chakra

The third-eye, or ajna, chakra is located in between your eyebrows. This is where your intuition lies. The gift of seeing - both inner and outer - is the primary function for this chakra.

If your third-eye chakra is balanced . . . you have strong intuition and  finding meaning in your life.

If your third-eye chakra is unbalanced . . . you have a poor memory, or experience headaches or hallucinations.

Yoga poses to balance Ajna:

• Balasana (Child’s Pose)

• Nadi Shodhana Pranayama (Alternate Nostril Breathing)

• Prasarita Padottanasana (Wide-Legged Forward Fold)

Journal Prompts for Third-Eye Chakra:

• How do I trust myself?

• How would believing my inner guidance make me feel?

• How do I not trust myself?

Sahasrara - Crown Chakra

Sahasrara is a “thousand-petaled lotus.” The crown chakra is located, not surprisingly, at the top of your head. In the words of Anodea Judith: “When we reach this level, the seed of our soul has sprouted from its roots in the earth, and grown upward through the elements of water, fire, air, sound, and light, and now to the source of all—consciousness itself, experienced through the element of thought.”

If your crown chakra is balanced . . . you are wise and aware of own spiritual nature.

If your crown chakra is unbalanced . . . you experience confusion, spiritual addiction, or dissociation.

Yoga poses to balance Sahasrara: 

• Sirsasana (Headstand)

• Savasana (Corpse Pose)

• Sasangasana (Rabbit Pose)

Journal Prompts for Crown Chakra:

• How do I believe I am connected to others?

• Do I believe in a higher self?

• How can I connect with others?

The chakra system is considered to be a seven-level philosophical model of the entire universe. There are deficiencies, energies, and other practices that were not included in this blog post as the system is so vast. If you would like an in-depth look into the chakra system, this book is a favorite. Enjoy the exploration, and remember to always be a student!