Chakra Meditation and Yoga – Beginner’s Guide
Although the knowledge of the chakra system of the body is as old as mankind itself, in western culture it has been forgotten over the years. In this Chakra Guide for Beginners you will learn all the basics and how to keep your chakras in balance through yoga and meditation so you can release inner blockages.
Chakra Definition: What is a chakra?
Chakras are energy centres in the aura of a living being. The term itself comes from Indian Sanskrit and stands for “circle” or “wheel”. This is why Indians also call chakras energy wheels. One can well imagine a chakra as a wheel or vortex with fast, circling movements. In Indian mythology, chakras are described as rotating calyxes of flowers and often compared to lotus flowers.
The chakras have not only been a topic in India for centuries, but also in our cultural area. For example, on old pictures you can see saints and angels with halos. The halo symbolizes the radiance of a crown chakra, which is located on top of the head.
The seven main chakras
Besides numerous minor chakras, there are seven main chakras, which we want to introduce to you at this point.
Muladhara – Root Chakra
The red chakra in the form of a 4-petalled lotus flower stands for balance and vitality, willpower. It grounds you and gives you stability, courage and assertiveness.
A blocked root chakra is responsible for a lack of self-confidence, depression, tantrums, distrust, fears and weakness.
Svadhishthana – Sacral Chakra
Also known as the sexual chakra, this orange chakra in the form of a 6-petalled lotus flower is responsible for sexuality and friendships. It embodies partnership, lust, love and creative power.
An unbalanced sacral chakra often leads to sexual dysfunction, bleakness, feelings of guilt and excessive worry.
Manipura – Solar plexus Chakra
The yellow navel chakra is often depicted in the form of a 10-leaf lotus flower and represents your self-esteem and balanced emotions. It is responsible for your “good gut feeling”, your decision-making ability and your independence.
If your Manipura gets out of balance, this can lead to mood swings, divorce problems and grief. But also strong dependency on other people and the need to control can be traced back to a blockage of this chakra.
Anahata – Heart Chakra
This pink-green chakra in the form of a 12-petalled lotus flower stands for love, harmony and peace. Out of this chakra grows our goodness, kindness and compassion.
If our heart chakra is imbalanced, resentment, bitterness and conflicts enter our lives. Relationships are marked by coldness and prejudice.
Vishuddha – Throat Chakra
This chakra is often depicted as a light blue or turquoise lotus flower with 16 leaves. Vishudda symbolizes creativity and the realization of ideas, but also expressiveness, friendliness and openness.
An imbalance in this energy center can be blamed for lack of ideas, lack of drive, loquaciousness, forgetfulness, inner restlessness and shyness.
Ajna – Brow Chakra
The brow chakra, often referred to as the third eye, is represented in Sanskrit as a 96-leaf lotus flower and stands for knowledge, wisdom and intuition. This chakra controls our trust, our consciousness and our imagination.
If you feel overloaded, meaningless or unable to concentrate, this may indicate an imbalance in your third eye. Also strong fear of loss and overemphasis of the mind are signs of a blocked ajna.
Sahasrara – Crown Chakra
Since this chakra is located at the vertex on top of the head and often shown as a 1000-petalled lotus flower. This chakra shimmers in shades of violet, white and gold. Sahasrara stands for spirituality, peace and connection to the divine, but also for silence, perfection and the meaning of life.
Melancholy, desperation, stress, aimlessness, fear of death and a feeling of futility – these are all signs that the crown chakra is out of balance.
Where are the Chakras located?
The seven main chakras lie along the spine. For a better overview we have prepared the chakras graphically:
How to balance your chakras
There are many ways to strengthen and purify the chakras. In this article we will deal with two methods: Yoga and meditation.
During meditation, you purify your respective chakra in your imagination. You close your eyes and imagine how the chakra lights up brighter and its rotations become faster. In addition, you can use yoga exercises to target your chakras.
When you have opened your chakras and made them rotate and glow, your mental blockages will be released.
In this section, we will teach you how to do chakra meditation, even if you have never heard of the chakra system before.
What is Chakra Meditation?
Since chakras can only be perceived when you have an inner hearing, chakra meditation is a popular method to stimulate the energy centers of the body.
In a chakra meditation you concentrate on the individual chakras one after the other, trying to strengthen the color, luminosity and rotational speed of the chakra.
What are the chakra meditation benefits?
Meditation has a lot of strong benefits. Here are a few scientifically proven ones:
- Reduced stress
- Better sleep
- Extended self-perception
- Helps with addiction management
- Stronger willpower
- Less fear
- Longer attention span
- Can help with depression
- More compassion
Some chakra meditation techniques
Prepare for your chakra meditation:
- Memorize the meanings, colors and positions of the individual chakras first.
- Find a quiet place to meditate. You should eliminate all distractions and avoid sources of interference.
- Take a meditation posture in a sitting or lying position and make yourself comfortable.
Start your chakra meditation
- Breathe slowly. In through your nose and out through your mouth until you come to inner peace.
- Concentrate on the individual chakras. Go through them one by one. Start with the root chakra and work your way up to the crown chakra.
- Look at each chakra with your inner eye and imagine how you clean it with water or fill it with light.
- Stay with this image until the chakra takes on a clear color and rotates quickly. Then go to the next chakra.
- End your meditation by breathing deeper and by consciously reconnecting with your surroundings.
It is up to you to decide how much time this process takes. If you tend to look at the clock during meditation, you can set an alarm. We recommend meditating at least 5 to 20 minutes. Just test what works best for you.
Chakra Meditation Mantra
In addition, you can add certain mantras to enhance the effect of the meditation and focus even more specifically on a specific chakra. So called Bija mantras consist of only one syllable. These simple mantras can help you to relax while meditating, without diverting your focus away from the chakras. The most well known Bija Mantra is “Ohm”, but there are many other Mantras like: aam, ihm, aum, aham, kham, nyam, tham, bham, sham, …
Just repeat them over and over again, until you feel completely relaxed and at peace with yourself.
Many people ask themselves whether Yoga can help them unblock their chakra. The simple answer to this is yes. Keep reading to learn how it’s done.
What is Chakra Yoga?
In India, it’s well known that chakra and yoga belong together. Only in our western mind tried to separate the two areas.
The yoga postures work on the chakra and activate them. The corresponding parts of the body and the associated mental and spiritual states are harmonized. With Yoga blockades being released, energy can circulate again.
Chakra yoga poses
These poses will help you open your chakra in yoga.
Root chakra yoga poses
- Start this exercise standing up, feet hip-wide apart.
- Now crouch slowly, keep your back straight and your heels on the floor. You should rest your arms above the knees or even embrace the knees.
- Take a few deep breaths while squatting. Tense your butt slightly with each inhalation and release the tension on exhalation.
- Slowly get up again and, if you like, shake your legs.
Please note: If you are not yet able to keep your heels on the floor, practice daily and you will soon be able to. In order to make this exercise easier, you can put a towel under the heels.
- Stand up straight. Legs shoulder-width apart.
- Place your right foot behind you at the edge of your yoga mat.
- Open your hips to the side and raise your arms to shoulder level. Your palms face the floor.
- Bend your left knee while exhaling so that it is aligned with your left ankle.
- Now slowly look over your left hand’s fingers.
Standing Forward Fold
- Stand up straight und put your feet together.
- Gently bend forward.
- Try to place your palms on the yoga mat. If you can’t do this, use your fingertips or bend as far as you can.
- Keep your head hanging and breathe out the tension with each breath.
Sacral chakra yoga poses
- Lie on your back with your feet upright, your arms stretched out to the sides of your body in a T-shape, palms up.
- Now slowly let both knees drop to the floor on your right side.
- At the same time turn your neck and head to the other side, looking towards the outstretched hand.
- Now change sides and repeat this movement a few times on each side
Wide Legged Forward Bend
- Stand up straight. Your legs stretched out and wide apart. Your toes point forward.
- Interlock your fingers behind your back and place them on your sacrum.
- Roll your shoulders back, press your shoulder blades together and try to stretch your arms as far down as possible.
- Bend down and shift your weight so far forward that you feel like you might tip over.
- Stretch down as far as possible. Imagine that you want to touch the ground with the top of your head.
- Stay in this pose for a few breaths and then slowly straighten up again.
Throat chakra yoga poses
- Sit in the heel position and breathe in deeply through your nose.
- With the next exhalation, simultaneously stick out your tongue and roll your eyes upwards
- Tense your arm muscles up to the spread fingertips (extend your claws) and start roaring like a lion.
Heart chakra yoga poses
- Lie stretched out on your back on the floor and place your palms under your buttocks, palm down.
- Press up from your elbows, opening your chest and resting your weight on your elbows and head.
- Take a few deep breaths into the heart and chest area.
- Slide your head slowly back to the floor. Take the weight off your elbows.
- Lay your hands next to your body and relax.
Crown chakra yoga poses
- Start in the heel position, place the palms of your hands shoulder-wide in front of the body.
- Place the crown of your head on the ground so that head and hands form a triangle.
- Stretch out your legs and push on your head and hands so that the weight rests on your head and hands.
- Stay in this position for as long as it feels comfortable.
Brown chakra poses
- Sit on your heels, bend forward and place your forehead on the floor
- Place your arms long beside your body.
- Continue to breathe evenly and remain in this position as long as it is comfortable.
Solar plexus Chakra poses
- Lie down on your stomach with your forehead touching the floor.
- Now bend your knees and move your feet towards your buttocks.
- Grab your ankles and with the next inhalation lift your head and pull your feet towards your head.
- Lift your thighs lift off the floor and concentrate on the solar plexus chakra.