How To Open Chakras: Meditations, Yoga Poses, & Activities For 7 Energy Centers

Written by:

Gemma Clarke

Edited & fact checked by:

Jagpreet Kaur

Published date:

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How To Open Your Chakras

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Key Takeaway

Unlock your body’s energy centers with targeted meditations, yoga poses, and activities tailored to each chakra, fostering holistic well-being and spiritual connectivity.

Are you looking for a holistic way to heal your body? If so, this article is for you.

We all have seven powerful energy centers running from the spine’s base to the head’s crown. These centers can be opened or closed, and their condition determines our health and well-being in many ways.

This article will reveal how to open chakras through meditation, yoga, and other practices.

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Ready to level up your physical, mental, and spiritual well-being? Let’s dive in.

What Leads to Chakra Blockages?

Life can throw challenges our way, causing disruptions, in our chakras. What exactly triggers these blockages? It’s not just about well-being; our thoughts, emotions, and life experiences also play roles.

Stress is a contributor. It has the power to constrict our chakras tightly. Think about it for a moment. When stress overwhelms us, we often feel disconnected from ourselves.

This disconnect signifies an imbalance in our energy centers. Additionally, unresolved trauma can also create blockages. Past emotional wounds tend to linger acting like a burden that we carry around without relief.

However, it’s not all news. Recognizing these triggers marks the first step, toward restoration and healing. Armed with this awareness, we can embark on the journey to reopen our chakras.

And believe me, the effort is worthwhile; unlocking our chakras brings a sense of rejuvenation and empowerment like never before. Are you ready to take on this challenge? Let’s dive in!

How To Open Chakras?

Each of the seven chakras can be activated through yoga or meditation

Specific yoga postures stimulate life energy in a particular chakra. So if you’re working on one or more chakras, you can create a yoga sequence using asanas for those energy centers.

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To open your chakras through meditation, you’ll need to use visualization techniques, mantras, and mudras for the specific chakras you’re working on. Moreover, as most of the chakras are associated with an element, doing activities that increase that particular energy in your body can also help.

So let’s look at how we can open each chakra.

How To Open The Root Chakra

how to open chakras

The first chakra (Muladhara) is located at the base of the spine. It is responsible for our sense of grounding, safety, and security in ourselves and the world around us. It is also connected to our core needs, like shelter, food, and money.

As the root chakra is associated with the earth element, grounding, and earthy activities can help to open and balance this energy center, such as:

  • Earthing (walking barefoot outdoors)
  • Being in nature, particularly forests and woods
  • Exercising outdoors, especially dense workouts like running or weight lifting
  • Gardening

Root-chakra meditation

For this meditation, sit cross-legged or stand up with your feet shoulder-width apart. If seated, become physically aware of the connection of your sitting bones to the ground. If you are standing, feel your feet firmly grounding you into the earth. You might find it helpful to shift your weight forward and back a few times to find your center.

Close your eyes and place your hands in the Muladhara mudra. To do this, bring the palms into prayer position, then interlace and bend the ring and little fingers. Next, join the tips of your index fingers and thumbs and turn them towards each other, creating a figure 8. Finally, point your middle fingers straight with the ends touching.

Bring your awareness to the root chakra at the base of the spine and envision a red ball of energy here. See the red energy flow around your lower spine and feel its power draw your physical body towards the earth. Maintain this visualization as you chant the mantra Lam three times.

Root chakra yoga poses

You can open the root chakra by choosing lots of grounding asanas. These include postures that focus on stability and the connection of the feet to the earth, or those that lower the body toward the ground.

  • Tadasana (Mountain pose)
  • Tree Pose
  • Squat Pose (Malasana)
  • Warrior 1 & 2
  • Humble Warrior
  • Low Lunge
  • Standing Forward Fold
  • Chair Pose
  • Seated Forward Fold

How To Open The Sacral Chakra

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The sacral chakra (Svadhisthana) is located in the lower belly, about two inches below the belly button. This center governs creativity and the senses. When energy flows freely, we can tap into maximum pleasure, intimacy, joy, and passion.

As the sacral chakra is linked to the water elements, water activities can help open it:

  • Swimming or bathing (natural waters like oceans and lakes are best)
  • Drinking lots of water
  • Meditating near water

Sacral chakra meditation

For this sacral chakra opening meditation, come to a seated position, close your eyes, and bring your hands to the Shakti mudra. With your palms together, straighten and touch the tips of the ring and pinky fingers. Then, curl the thumbs into the palms and wrap the index and middle fingers over them.

Hold the mudra close to the sacral bone and bring awareness to this region. Envision orange energy here, expanding and filling your entire belly. While visualizing, chant the mantra Vam three times.

Sacral chakra yoga poses

The sacral chakra is closely linked to the hip region, so asanas that open and stretch the hips are beneficial.

How To Open The Solar Plexus Chakra

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The solar plexus chakra (Manipura) is located in the upper abdomen, a couple of inches above the belly button. This navel chakra is our inner fire, responsible for our confidence, self-esteem, courage, strength, and determination.

The element of the solar plexus chakra is fire, so activities that involve or build heat can help to open it, such as:

  • Vigorous exercise that builds up a sweat
  • Sunbathing
  • Walking outside in the sun
  • Eating spicy food
  • Sitting by a fire or gazing
  • Energizing breathing exercises like Kapalabhati (breath of fire)

Solar Plexus meditation

For this meditation, sit on your knees or cross-legged. To increase yang energy, bring your right hand to the Rudra mudra by bending the index and middle fingers and touching them to the thumb. Then, extend and point the pinky and middle fingers up.

Close your eyes and bring your awareness to the upper abdomen. Envision very powerful energy here, shining a vibrant yellow like the sun. See the powerful energy radiating and expanding to fill your entire lower body. Feel the warmth of this energy as you chant the mantra, Ram.

Solar Plexus chakra yoga poses

Asanas that engage or stretch the core muscles or build internal heat are all excellent for the solar plexus chakra.

How To Open The Heart Chakra

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The heart chakra (Anahata) is located in the center of our chest, serving as the bridge between the lower chakras and the upper ones. It is responsible for our ability to give and receive love. When open, you can access unconditional love, compassion, gratitude, inner peace, and joy and heal all emotional wounds.

The heart chakra is linked to the air element; thus, deep breathing is one of the best ways to open it. Try Nadi Shodhana or Square breathing to increase the air element and improve the flow of life force in the chest and upper body.

Heart chakra meditation

For this meditation, sit on your knees or cross-legged, ensuring a straight spine. Elevate the hips by sitting on a bolster or meditation cushion as the straighter the spine, the better the airflow in the lungs.

To invoke yin (heart-centered) energy, bring your left hand into the Hridaya mudra.

  1. Bend the index finger, tucking it into the root of your left thumb.
  2. Join the thumb to the tip of the ring and middle finger, pointing the pinky finger out.

Relax the mudra over your left knee and bring your right palm to the heart center. Close your eyes and envision emerald green energy in the center of your chest. Feel this green healing energy cleansing any emotional pain. Feel it transmute any negative patterns like judging, criticizing others, or holding grudges into unconditional love and compassion as the heart blossoms open.

Chant the heart chakra mantra Yam three times while continuing to visualize this healing green light.

Heart chakra yoga poses

Yoga poses that naturally open the chest are ideal for the heart chakra, so include lots of backbends like:

How To Open The Throat Chakra

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The throat chakra Vishuddha is located in the center of the throat, at the top of the spine. It is our center of communication and self-expression.

When we are open, we express ourselves freely and confidently and are not afraid to stand up for our beliefs. However, if we have a blocked throat chakra, we may struggle to effectively voice our opinions, say what we feel, or make our needs heard.

The element of the throat chakra is space or ether, but the best way to open this center is by using your voice, such as:

  • Singing
  • Practicing affirmations out loud
  • Chanting mantras
  • Expressing yourself through writing and journaling can also be beneficial

Throat chakra meditation

For this meditation, sit on your knees in a Hero’s Pose. You can place a small meditation cushion under your sitting bones to straighten the spine. Next, clasp both hands into Granthita Mudra with the left thumb underneath and interlace all fingers. Then join the tips of your left thumb and fourth finger, right thumb, and index finger.

Rest the mudra on your lap while bringing awareness to the throat’s center. Visualize a light blue energy ball pulsating here, radiating its healing energy outwards. See this energy cleanse your throat and voice box, breaking up any blockages or stagnation.

Continue this visualization as you begin chanting the mantra, Ham. Try to chant for at least one minute, feeling the throat clear a little more with each repetition.

Throat chakra yoga poses

Yoga postures that stretch the neck or open or compress the throat can help activate the throat chakra.

  • Fish Pose
  • Neck Rolls
  • Neck Stretches
  • Camel Pose
  • Shoulder Stand
  • Plow Pose
  • Bridge Pose
  • Cat/Cow Pose

How To Open The Third Eye Chakra

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The third eye chakra (Ajna) is located in between the eyebrows and is associated with intuition, inner wisdom, and imagination. When open, we experience total mental clarity, a solid connection to our inner voice, and the ability to “listen” to the universe through signs and omens.

Introspective activities like meditation, self-reflection, and journaling can help to open the third eye chakra. In addition, aromatherapy, crystals, and working with a reiki practitioner can help prompt third eye activation.

Third-eye meditation

Come into a comfortable seated position and bring one or both hands to Gyan mudra, where the thumb and index finger touch gently and the remaining fingers point outwards. While holding this position, relax your hands on your knees and close your eyes.

Bring your awareness to the space between your eyebrows and envision an indigo-colored energy ball here. Then, see this energy expanding to fill your entire forehead and brain, clearing out any mental fog.

Chant the mantra Om three times, then release the visualization and rest your awareness on your third eye. Notice any images or messages that naturally arise.

Third-eye chakra yoga poses

Any yoga pose that lowers the brain below the heart or adds gentle compression to the forehead can help to open the sixth chakra. Introspective yoga postures are also helpful.

  • Child’s Pose
  • Standing Forward Fold
  • Seated Forward Fold
  • Dolphin Pose
  • Headstand
  • Lotus Pose
  • Hero’s Pose
  • Eagle Pose
  • Legs Up The Wall
  • Plow Pose

How To Open The Crown Chakra

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The crown chakra (Sahasrara) is the last of the seven main chakras and the only one located off the human body, floating over the top of the head. It is the most spiritual chakra, associated with spiritual connection, enlightenment, and accessing higher states of consciousness.

When we open the crown chakra, we can let go of our egoic self and monkey mind. As a result, we feel connected to every being in the universe and experience a constant state of bliss.

Any spiritual practice is good for the crown chakra, such as meditating, chanting, yoga Nidra, or spiritual study. Finding time to be silent and do nothing, such as taking a retreat, is also beneficial for the seventh chakra.

Crown chakra meditation

For this meditation, sit cross-legged and take Gyan mudra, where the index fingers and thumbs touch gently and the other fingers remain extended. Rest the back of the hands on the knees, so the palms are facing upwards, ready to receive from the universe. Drop your shoulders away from the ears and ensure your body is completely relaxed.

Bring your awareness to the top of your head and envision a bright white healing light coming down from the universe. See this white light penetrate your aura and physical body, entering through the crown of the head.

Watch as this white light fills your entire head, cleansing every cell. Then watch the energy move down to your shoulders, out to your fingertips, and down your spine to your hips, infusing every part of your body, including your internal organs, with powerful, high-frequency energy. Finally, see the light move down your legs to your toes.

Once the entire body is full of this white light, envision the energy moving back up, leaving through the top of your head, and returning to the universe.

Crown chakra yoga poses

Yoga postures that bring the top of the head to the ground, like the Headstand and Rabbit pose, are great for the crown chakra. Savasana and lotus poses can also help you access this energy center.

Exploring the Influence of Diet on Chakra Activation

When delving into the realm of chakra activation our discussions often revolve around practices such as meditation, yoga, and positive affirmations.

However, an aspect that tends to be overlooked is the role of choices in nurturing our energy centers. Through exploration, I’ve come to realize that the food we consume plays a role in maintaining the health and equilibrium of our chakras.

Nourishing the Root Chakra with Red-Hued Foods

When focusing on balancing the root chakra, it is beneficial to incorporate hued foods into our diet. Items like tomatoes, strawberries, and beets have grounding properties that instill feelings of security and stability within us.

Supporting the Sacral Chakra with Orange Colored Nourishment

Progressing to the chakra, which thrives on emotions like creativity and joy incorporating orange-colored foods like carrots and oranges can amplify this energy center. These foods aid in fostering creativity and emotional equilibrium within us.

Empowering the Solar Plexus Chakra with Yellow-Tinted Foods

In nurturing the plexus chakra associated with confidence and personal power consuming tinted foods such as bananas and corn can enhance feelings of self-assurance and empowerment. They contribute to a sense of control over aspects of our lives.

Balancing the Heart Chakra with Green-Infused Foods

Green-hued foods like kale and broccoli work harmoniously with the heart chakra by promoting qualities such as love, compassion, and forgiveness. By incorporating these foods into our diet regimen we open ourselves up to connecting with others from a place of love.

Enhancing the Throat Chakra through Blue-Toned Foods

While colored foods are less common in nature options like blueberries and blackberries can provide support for maintaining balance, in the throat chakras energies.

They play a role, in aiding communication and self-expression.

The Third Eye and Indigo-Colored Foods

When focusing on the eye chakra consider blues and purples. Consuming foods like eggplant and purple grapes can help boost intuition and wisdom.

The Crown Chakra and Violet Colored Foods

Lastly, the crown chakra is what connects us to the divine. While violet foods are not common options like kale and purple carrots can enhance our spiritual connection.

Including these foods in our meals can assist us in balancing and opening our chakras. It’s a powerful method to supplement other practices such, as yoga and meditation. Keep in mind that maintaining balance is crucial. Emphasizing one chakra can disrupt harmony so strive for a diverse diet that nourishes all your energy centers.

Final Thoughts On How To Open Your Chakras

Knowing how to open the spiritual chakras can help us heal our physical body, balance our emotions, and deepen our connection with the divine.

What’s more, energy healing is easier than you first thought. By following the guided meditations above and including chakra-activating asanas in your yoga practice, you can enjoy a healthy, balanced chakra system with minimal effort.

Pop quiz! 🧘🤔

The root chakra is associated with the element of water.

Chanting the mantra Om can help open the Third Eye Chakra.

The Crown Chakra is located at the base of the spine.

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About Gemma Clarke

Gemma Clarke is a certified and experienced yoga & meditation instructor. She has been practicing meditation since 2014 and teaching since 2018. Gemma specializes in yoga and mindfulness for emotional wellbeing, and she has taught in Thailand, Cambodia, and the UK. Gemma is passionate about sharing her expertise and experience with meditation to inspire others to live more mindfully, becoming happier, healthier, and calmer. Follow me: Instagram | LinkedIn

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