In today’s fast-paced world, it’s easy to feel overwhelmed and disconnected from our bodies. Restorative yoga poses can help us slow down, tune in, and realign our chakras.
By using props to support the body, these poses allow us to release tension and stress, at the same time also promoting deep relaxation and healing. Whether you’re new to yoga or a seasoned practitioner, imbibing restorative poses into your practice can have a profound impact on your physical, emotional, and spiritual well-being.
Join us as we pioneer the benefits of restorative yoga for chakra alignment.
Restorative poses for the Root Chakra
1. Supported Bound Angle Pose
The Supported Bound Angle Pose is a beneficial restorative pose that helps activate and balance the Root Chakra. To practice this pose, sit on a bolster or folded blanket with your legs extended in front of you. Bend your knees and bring the soles of your feet together, allowing your knees to open to the sides. Gently lean forward and rest your forearms on the bolster or the floor in front of you. Close your eyes and take deep, slow breaths, focusing on grounding and stability. This pose helps release tension and promotes feelings of security and stability.
2. Legs-Up-The-Wall Pose
The Legs-Up-The-Wall Pose is a restorative inversion that brings a nourishing flow of blood to the Root Chakra. Lie on your back with your sit bones close to a wall. Extend your legs up the wall, keeping your arms relaxed by your sides. Close your eyes and focus on your breath as you allow gravity to gently stretch your hamstrings and relieve any tension in your lower body. This pose promotes a sense of calmness and rejuvenation, helping to restore balance to the Root Chakra.
3. Child’s Pose
Child’s Pose is a restorative and comforting posture that helps to ground and soothe the Root Chakra. Begin by kneeling on the floor and bring your big toes together, keeping your knees hip-width apart. Sit back on your heels and slowly lower your upper body forward, resting your forehead on the floor or a bolster. Extend your arms forward or rest them by your sides. Breathe deeply and allow any stress or tension to melt away. This pose promotes a sense of safety and security, helping to restore the Root Chakra’s balance.
| Pose | Benefits |
|---|---|
| Supported Bound Angle Pose | Activates and balances the Root Chakra, releases tension, promotes stability |
| Legs-Up-The-Wall Pose | Brings blood flow to the Root Chakra, promotes calmness and rejuvenation |
| Child’s Pose | Grounds and soothes the Root Chakra, promotes feelings of safety and security |
Restorative poses for the Sacral Chakra
The Sacral Chakra, also known as Svadhisthana, is the second chakra located in the lower abdomen. It is associated with emotions, creativity, and sexuality. Restorative poses can help balance and activate this chakra, promoting a sense of joy, passion, and emotional well-being. Here are some restorative poses specifically designed to stimulate the Sacral Chakra:
1. Supported Bridge Pose
The Supported Bridge Pose, also known as Setu Bandhasana, is a gentle backbend that helps open the hips and stimulate the Sacral Chakra. Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the mat and place a block or bolster under your sacrum for support. Relax your arms by your sides and breathe deeply, allowing the pose to gently stretch and energize your Sacral Chakra.
2. Reclining Bound Angle Pose
The Reclining Bound Angle Pose, also known as Supta Baddha Konasana, is a restorative pose that opens the hips and groin, activating the Sacral Chakra. Lie on your back and bring the soles of your feet together, allowing your knees to fall open to the sides. Use blocks or blankets to support your knees if needed. Close your eyes, relax your body, and focus on deep, rhythmic breathing to amplify the flow of energy to your Sacral Chakra.
3. Supported Corpse Pose
The Supported Corpse Pose, also known as Savasana, is a deeply relaxing pose that allows you to surrender and let go, promoting a sense of deep relaxation and rejuvenation. Lie flat on your back and place bolsters or blankets under your knees and head for support. Close your eyes, relax your body completely, and focus on your breath. As you release tension and stress, you create space for the energy of the Sacral Chakra to flow freely.
Restorative poses for the Solar Plexus Chakra
The Solar Plexus Chakra, also known as Manipura, is the third chakra in the body’s energy system. Located in the abdomen, this chakra is associated with personal power, confidence, and self-esteem. Restorative poses can help balance and activate the Solar Plexus Chakra, promoting a sense of inner strength and empowerment.
1. Supported Fish Pose
In this restorative pose, lie on your back with a bolster or folded blanket supporting your upper back and head. Allow your chest to open and expand, releasing tension and creating space in the Solar Plexus Chakra. Breathe deeply and focus on cultivating a sense of self-assurance and inner harmony.
2. Supported Spinal Twist
Twists stimulate the Solar Plexus Chakra, helping to release stagnant energy and promote vitality. In Supported Spinal Twist, sit with your legs extended in front of you, then bend one knee and cross your foot over the opposite leg. Place a bolster or folded blanket behind you and gently twist towards it, feeling the gentle stretch in your abdomen and spine. This pose encourages self-confidence and a balanced flow of personal power.
3. Supported Child’s Pose with Twist
Child’s Pose is a calming and restorative posture that can help activate the Solar Plexus Chakra. Start in a kneeling position, then lower your hips towards your heels during extending your arms forward. To add a twist, place a bolster or folded blanket to one side and gently rotate your torso towards it. This pose encourages a deep sense of relaxation and inner peace, allowing for the release of any emotional blockages in the Solar Plexus Chakra.
Restorative Poses for the Heart Chakra
The Heart Chakra, also known as Anahata in Sanskrit, is the center of love, compassion, and emotional healing. Restorative poses can help open and balance this chakra, allowing for a deeper connection with oneself and others. In this section, we will pioneer three restorative poses specifically designed to nourish and restore the Heart Chakra.
1. Supported Heart-Opener Pose
The Supported Heart-Opener Pose is a gentle yet powerful pose that opens the chest and heart center. To practice this pose, start by placing a bolster or rolled-up blanket lengthwise on your mat. Sit in front of the bolster and slowly lower your back onto it, allowing your heart to lift towards the ceiling. Extend your arms out to the sides, palms facing up, and relax into the pose. Stay here for several breaths, feeling a sense of openness and expansion in your heart.
2. Supported Sphinx Pose
The Supported Sphinx Pose is another restorative pose that targets the Heart Chakra. Begin by lying on your belly with your forearms on the mat, elbows directly under your shoulders. Gently lift your upper body, allowing your chest to open whilst keeping your pelvis grounded. Breathe deeply and feel the stretch in your chest and abdomen. This pose helps to release tension and promotes emotional healing.
3. Supported Reclining Hero Pose
The Supported Reclining Hero Pose is a deeply restorative pose that allows for a profound opening of the Heart Chakra. Start by kneeling on your mat with your knees hip-width apart. Slowly lower your back towards the mat, using a bolster or folded blankets for support. Allow your arms to rest comfortably at your sides, palms facing up. Stay in this pose for several minutes, focusing on deep breathing and surrendering any emotional blockages.
| Poses | Description |
|---|---|
| Supported Heart-Opener Pose | A gentle pose that opens the chest and heart center. |
| Supported Sphinx Pose | A pose that targets the Heart Chakra and promotes emotional healing. |
| Supported Reclining Hero Pose | A deeply restorative pose that allows for a profound opening of the Heart Chakra. |
Restorative poses for the Throat Chakra
The Throat Chakra, also known as Vishuddha, is the fifth energy center in the body’s chakra system. Located in the throat region, this chakra is associated with communication, self-expression, and authenticity. When the Throat Chakra is balanced, we are able to effectively express ourselves and communicate our truth.
1. Supported Fish Pose
Supported Fish Pose is a gentle backbend that opens up the throat and chest, allowing for clear communication. To practice this pose, lie down on your back with a bolster or folded blanket supporting your upper back. Extend your legs and relax your arms by your sides. Close your eyes and breathe deeply, allowing any tension in the throat to release.
2. Supported Plow Pose
Supported Plow Pose is a restorative inversion that stimulates the throat chakra and promotes a sense of calm and clarity. Begin by lying on your back and bringing your legs up towards the ceiling. Slowly lower your legs overhead, placing your toes on the ground behind you. Support your lower back with your hands or a blanket if needed. Breathe deeply and focus on the sensation in your throat.
3. Supported Shoulder Stand
Supported Shoulder Stand is an inverted pose that brings fresh blood flow to the throat area, revitalizing and balancing the Throat Chakra. Start by lying on your back and lifting your legs up towards the ceiling. Place your hands on your lower back for support and slowly lift your hips off the ground, bringing your legs overhead. Find a comfortable position for your hands and breathe deeply, feeling the energy flow through your throat.
| Restorative Poses for the Throat Chakra |
|---|
| Supported Fish Pose |
| Supported Plow Pose |
| Supported Shoulder Stand |
Read More:
1. Find Stability: Standing Yoga Poses for Chakra Balance
2. Core Harmony: Strengthening Yoga Poses for Chakras