Sanskrit Name – Muladhara

Location – Base of Spine, centered in the space between the rectum and the reproductive organs. This being our “base”, it governs our ability to be grounded and connected to the earth. This includes physical body support of legs, bones, feet, tailbone, and large intestine where we purge the body of wastes.

When balanced - This chakra attends to our security and survival needs. We feel safe, take good care of physical cleanliness, stand up for ourselves, and move toward prosperity. Our physical bodies are strong, receptive, and senses are alert.

When unbalanced - The affect is depression, grief, fear, self-indulgence and centeredness. Our bodily dysfunctions are chronic lower back pain, varicose veins, rectal tumors/cancer, prostrate problems, constipation, sciatica, hemorrhoids, and immune disorders.

Many life issues literally “pull up our roots” like traveling, big changes in our families, jobs, or finances. Our lower bodies begin to chronically tense with fear and mistrust of the unknown. We lose our ability to trust the earth and our bodies to support our security and survival.

Yoga postures are therapeutic to helping balance and maintain healthy charka functioning. The poses which benefit the first charka are ones that bring movement and energy into the blocked area at our roots. Focus is on the feet and the lower pelvis.

Here is an easy one to practice anywhere:

Walking in Place – Stand with your feet directly under your hip bones. (barefoot is best, but during the day with your shoes on works too). Feel all your toes, ball joints and entire heel pressing into the floor. Imagine you are standing on cool clean grass and you can feel yourself sinking into the cool strong earth. Stay here for 5 breaths, concentrating on breathing in and out through the bottoms of your feet. Enjoy feeling planted and safe.

Now bend your right knee and lift your right heel, keeping the left foot flat. Then switch, bending the left knee and lifting the left heel, keeping the right foot flat. Go slow and breathe steadily. Feel your ability to stay calm and patient while moving, but still staying in one place. If you like you can use one of the following to help enhance your experience while you are standing still or walking in place.

Color - Red - Visualize this shade and its slow vibration under your feet.

Sound – Lam (rhymes with hum) - Repeat this over and over, drawing out the letter m.

Mantra – “I exist” – Repeat this over and over, slowly and mindfully.

Second Chakra – SACRAL

Location- - Located two inches below the navel in the reproductive organs, this is where our sexuality and creation energy is stored. It governs attitudes in relationships (intimacy and desire), sex and reproduction.

When balanced- This chakra attends to emotional and sensual movement in our lives, allowing feelings to surface and be felt. It helps us to relax our resistance to life and feel pleasure, self confidence, patience and a sense of well being.

When unbalanced- The affect is frustration, attachment, and anxiety. Our bodily dysfunctions are impotency, frigidity, over-sexed, diabetes and kidney or bladder problems.

            Many of us are raised in families with fear of being touched, high stimulation, or constant emotional drama. This can result in excessive partying, overly emotional behavior, poor boundaries or sexual addictions.

Yoga postures are therapeutic to helping balance and maintain healthy chakra functioning. Some of the poses which benefit the second charka are hip and groin openers. They help us with flexibility and surrender to let go of tension in this area, so we are more open to experiencing our sexuality, creativity and pleasure.

Here is an easy one to practice at the end of the day.

Seated Butterfly – Sit on the floor against a couch or wall. To be more comfortable, sit on a small solid throw pillow. Bend your knees and bring the soles of your feet together and let your knees drop out to the sides. (You can also stuff blankets or pillows under your knees to support them.) Hold onto your feet, ankles, shins, or a belt strapped around your feet. (which ever is easiest). Sit up as tall as you can and let your knees open wide, as they rest on the floor or on your support prop. Stay here for five complete breaths, directing the breath into your hips and groins, allowing them to relax and soften at the edge of the most noticeable sensation. Let go of resistance and tension and feel your ability to be patient, feel pleasure and allow energy to flow in this area.

 If you like you can use one of the following to help enhance your experience while you are in the posture.

Color – Orange. Visualize this shade and its slow vibration in the opened area.

Sound – Vam (rhymes with hum). Repeat this over and over, drawing out the letter “m”.

Mantra – “I feel”. Repeat this slowly and mindfully (out loud or to yourself).

Third Chakra – Solar Plexus

Sanskrit Name –  Manipura

Location- - Located between the base of the breast bone and the navel (the solar plexus).  It governs aspects of the nervous system (personal power), and action of the liver, spleen, stomach, and gall bladder (digestion and metabolism).

When balanced- This chakra attends to our personal power of self-motivation, willfulness, and self-image, so that we can take risks and assume responsibility for our lives. Organically we feel warmth in a belly laugh and ease in digestion.

When unbalanced- The affect is powerlessness, doubt, greed, anger and guilt. Our bodily dysfunctions are ulcers, gall stones, hypoglycemia and hepatitis.

            This is the clearinghouse for risk-taking and gaining confidence. This may involve setting boundaries, asking for what we need, becoming less tentative, moving forward into the unknown and making decisions.

Yoga postures are therapeutic to helping balance and maintain healthy chakra functioning. Some of the poses which benefit the third charka have abdominal focus. They help us move from the strength of our center and feel the fire of confidence in our gut. Physically opening this area also gives space to our vital organs to function optimally.

Here is an easy one to practice sitting in a chair.

Seated Spinal Twist – Sit on a chair with your feet flat on the floor. If your feet do not reach the floor, put your feet on books, or sit more on the edge of the chair. Sit up as tall as you can and take one full inhale and exhale from your belly before you start to move. Put your left hand on your right leg, and right hand behind you on the seat or back of the chair. Beginning at the belly area, start turning slowly to the right then deeper into the ribs, then into the shoulders. Look in the direction over your right shoulder. Let go of doubt (holding back) and greed (pushing too far). Stay here for five complete breaths, directing the breath into your belly. Unwind slowly from the top down, feeling your personal power rush through your center. Pause and breathe, then repeat on the other side.

            If you like you can use one of the following to help enhance your experience while you are in the posture.

Color – Yellow. Visualize this shade and its slow vibration in the opened area.

Sound – Ram (rhymes with hum). Repeat this over and over, drawing out the letter “m”.

Mantra – “I control”. Repeat this slowly and mindfully (out loud or to yourself).

Fourth Chakra – Heart

Sanskrit Name –  Anahata

Location- - Located “medially” at the heart area, upper chest, and upper back. It is the center of the chakra system, integrating the world of matter below, and the world of spirit above. It governs the blood and circulatory system, heart health, and influences the immune and endocrine system. Through the heart chakra we live with awareness of our feelings instead of being stuck in our heads.

When balanced- This chakra attends to the quality and power of love in our life. We are in touch with our emotions of compassion, acceptance and fulfillment. Underneath pain and heart ache is a natural reservoir of harmony and peace. Organically we feel broadness in our chest area, and lightness and ease in our breathing.

When unbalanced- The affect is sadness, shyness, loneliness, passivity, insensitivity and emotionally closed. Our bodily dysfunctions are lung disease, stroke, hypertension, respiratory problems, asthma, arthritis and cardio-vascular problems.

  This is our personal space that reminds us of the healing powers of loving ourselves and others. This may involve slowing down and nurturing ourselves instead of depending on others, or opening up to accept help and allow others to embrace us.

Yoga postures are therapeutic to helping balance and maintain healthy chakra functioning. Some of the poses which benefit the fourth charka have chest focus. They help us move energy with fuller breathing in the lungs to release and let go. Physically opening this area also gives space to our heart and lungs to function optimally.

Here is an easy one to practice before you go to sleep and when you wake up.

The Bed Backbend – Lay on the bed on your back with your top of your shoulders coming to the side edge of the bed. Your head will slightly drop over. If you have any neck issues or discomfort, bring your hands behind your head to support it. You can also bend your knees and have your feet flat on the bed. Start here and breathe a few easy breaths to relax and let go of any fear. Then gradually start to scoot yourself a little more over the edge, letting your head (and arms if you like) drop in the direction of the floor. Stop here and direct ten breaths into your heart space and pay attention to your emotional feelings. Feel the power of your heart being above your busy mind. To come back up, scoot yourself back onto the bed and Roll To Your Side Slowly, using your arms to help you. DO NOT Try To Sit Straight Up. If you like you can use one of the following to help enhance your experience while you are in the posture.

Color – Green. Visualize this shade and its slow vibration in the opened area.

Sound – Yam (rhymes with yum). Repeat this over and over, drawing out the letter “m”.

Mantra – “I love”. Repeat this slowly and mindfully (out loud or to yourself).

When balanced-  This chakra attends to helping us find a personal way to interact with the outside world. Conscious listening, constructive communication, and positive self expression can all bring better health to our immune system that resonates at our thymus gland.

When unbalanced- The affect is fear of speaking, teeth grinding, neck and shoulder stiffness, excessive talking, inability to listen, and TMJ. Our bodily dysfunctions are thyroid gland problems, voice problems, flu, and sore throats.

The subtle vibrations that happen when we talk and sing have a connection to the entire energy field of the universe. Being mindful of how we feel when we express our inner truth (honesty) and how it feels when we express judgment or non truths, can affect our rhythm or contentment in life. Organically we feel clear in the throat area, relaxed in the jaw and pure in our breath.

Yoga postures are therapeutic to helping balance and maintain healthy chakra functioning. Some of the poses which benefit the fifth charka have neck focus. They help us stretch through our obsessions and open areas of stagnation with expression and sound. Physically opening this area also helps tone the face and neck by easing muscle tension in these areas.

Here is an easy one to relieve irritability we hold in the face and jaw and can be practiced while driving or have a moment alone.

The Lion – Sitting or standing, put your hands on your knees. (if driving keep your hands on the wheel!) Pause and take a long deep breath in, and long deep breath out to relax. Begin with a deep inhale, then lean forward and extend your neck, open your mouth as wide as you can, look up at the ceiling (or out the windshield) stick out your tongue and growl loud like a lion, till all the breath is gone. Take another deep inhale and repeat two more times. Get louder and use a visual of what you would like to express and to whom. This helps release frustration at the traffic, avoiding road rage and unexpected conflicts with others (or yourself) Enjoy the tingling and inner smile that follows

Mantra – “I express”. Repeat this slowly and mindfully (out loud or to yourself).

Location- - Located at the center of the forehead, in the space between the eyebrows. It governs the lower brain and nervous system, the ears, the nose and the mind. Through the third eye chakra we consider our spiritual nature of insight and intuition.

When balanced-  This chakra attends to helping us develop our visualization and imagination skills to see beyond the physical world. Clear perception and intellectual abilities feel healthy and rewarding. 

When unbalanced- The affect is difficulty focusing in life, detachment and intellectual stagnation.  Our bodily dysfunctions are headaches, poor memory, and fuzzy thinking.

Painting, drawing, meditating and keeping a dream journal are all helpful ways in bringing balance. Working with images on a conscious level helps us to stay in control, since we are bombarded with unconscious stimulation in the environment on a daily basis.

Yoga postures are therapeutic to helping balance and maintain healthy chakra functioning. Some of the poses which benefit the sixth charka have a forehead and visualizing focus. They help us bring awareness to the inner knower by developing our  internal gaze that helps to free up our wisdom and brain power. Physically opening this area also helps stretch weary eye muscles and release tension in the scalp and skull.

Here is an easy one to practice on a break during work or at home.

Eye Circles – Sit up straight or lie down comfortably. Pause and take a long deep breath in, and long deep breath out to relax. Close your eyes. Imagine there is clock in front of you. Behind your eyelids, begin to circle your eyes starting at 12 o’clock. Slowing move your eyes clockwise, pausing at each number. Then go counterclockwise. Keep breathing and notice if you skip over some numbers more than others and slow down to stretch you eyes to “see” them all, without straining. Repeat three full rounds (or more). Then rub your hands together till you feel heat and massage with your fingertips around your eyebrows, temples, hairline, nose and ears. This helps release tightness and mental clutter, and creates space to receive new ideas. It is a great exercise for writers block and mental fatigue. Enjoy the positive fresh energy flow that follows.

If you like you can use one of the following to help enhance your experience while you are in the posture.

Color – Violet. Visualize this shade and its slow vibration in the opened area.

Sound – Om (rhymes with home). Repeat this over and over, drawing out the letter “m”.

Mantra – “I am the witness”. Repeat this slowly and mindfully (out loud or to yourself).

Seventh Chakra – Crown

Location- - Located at the top of the head.  It governs the upper brain and right eye and externalizes as the pineal gland. It represents free consciousness transcending the brain and nervous system. Through the crown charka one may ultimately reach the feeling of integration with God.

When balanced- This chakra attends to helping us be open-minded, intelligent, thoughtful and wise. It can enable us to us to understand and learn information easily and experience a sense of spiritual connection.

When unbalanced- The affect can cause us to ridicule spirituality, be cynical and rigid in our thoughts, or be apathetic and overly materialistic. We tend to live “too much in our heads”, leading to depression, worry, close-mindedness, and psychosis. 

Our bodily dysfunctions can be cerebral tumors and cranial pressure.

Activities that promote reconnecting the physical body to the earth (and out of our heads) are gardening, massage, exercise and yoga.

Yoga’s design of meditation in motion is the slow yogic practice best suited for bringing this charka into balance. Focusing on the subtle sensations in the body with slow yoga movement gives the mind a rest and creates space for universal consciousness to flow into our awareness. We begin to understand the grander order of things.

Here is an easy one to practice when you have 15-30 minutes of private time.

Seated Slow Motion Sun Breath – Sit up straight in a chair or on the floor. Pause and take a long deep breath in, and long deep breathe out to relax. Close your eyes.

Imagine your head is a hot air balloon, floating and lifted, and empty (well, filled with hot air). Imagine your spine is the tether, hanging down your back, long and lengthy. Imagine your body is the basket, stable, grounded and balanced in all four corners.

Begin by reaching both arms high, and get a good stretch that you feel all the way into in to your lower body. Now as slow as a sunset, begin to lower your arms out to the sides. Imagine sunlight glowing around you as your arms lower. Use the physical sensation to focus on, and keep your mind empty like it is only filled with hot cleansing air. Keep coming back to bodily awareness that feels connected to the earth and void of thoughts that judge, compare, doubt, or resists. Keep breathing.

After your arms reach the floor, sit in the stillness and tingling that follows for at least 5 minutes. Enjoy the emptiness in your head and notice if there is a feeling of peace and comfort that comes from a sense of self at a deeper level.

Color – White: Visualize this shade and its slow vibration in the opened area.

Sound – Silence