The best throat chakra yoga poses are those that open and strengthen the throat area.
Situated at the base of your throat, the Throat Chakra is associated with space, the ether, or the void. This is the place where nothing exists - only the pure sound of vibration.
According to traditional yogic wisdom, the Universe was created by the sound of "OM" and some chakra experts, like Anodea Judith, say that the throat chakra is simply associated with sound.
This elemental sound is the cellular wisdom coded into the strands of DNA and RNA locked in the cells of the body.
It is also the emptiness, the void in between the cells, between all the spaces, carrying the wisdom of the universe. It is the space where creation begins.
Naturally then, vocally toning your throat chakra is an incredibly powerful balancing tool. And physically opening the front and the back of the throat chakra is important as well.
The following poses help open and balance your throat chakra:
Plow Pose - Halasana
This posture provides very strong opening for both throat and heart chakras.
Both the throat and the heart are protected in the front and exposed and opened at the back.
This is different from how we usually open the throat or heart chakra. Most of the time we open the front of the body. We are doing something new here. Changing our pattern of opening.
The posture is called the plow pose, because symbolically, we are "plowing" through the field to implant new patterns of behavior which serve us better in our lives.
You may find that you will need a folded towel underneath your shoulders.
- Lie on your back with your arms by your side. Breathe in.
- On an out breath, bend your knees and bring your thighs up towards your belly.
- Engage your core muscles and lift your bottom off the floor.
- Place your heads on your lower back and begin to straighten your legs upwards.
- Stabilize in this posture and take a few breaths. Allow your face, scalp, and neck to release. Observe your breath.
- When you feel you released tension from your face, neck and shoulders and your breathing is even and steady, slowly drop one leg behind your head.
- If your breath remains steady, drop the other leg behind your head.
- Hold the posture for few breaths and visualize your throat and heart chakra gently opening to the power and flow of energy.
Fish Pose - Matsyasana
With this throat chakra yoga pose, you open the front of your neck. When you are in this pose, visualize blue light coming into your throat chakra. See your chakra spinning and vibrating with energy.
Feel the power of self-expression in your throat. Visualize yourself in a situation where you want to express yourself and your feelings. Feel your own truth.
- Sit on the floor with your legs fully extended in front of you.
- Place your hands on the floor behind you, with your fingertips just underneath your buttocks.
- Slowly move your elbows out of the way and allow the head to go back. Always maintain control, never allow the head to just flop back.
- Level yourself on the crown so you feel supported.
- Continue moving your arms out of the way.
- You can either let your arms rest at your side, or you can bring your palms together over your heart in a prayer position. This will enhance the flow of prana in the upper body.
Camel Pose - Ushtrasana
Camel pose is a strong asana that opens up your chest and throat area. This pose works on opening the heart and the throat chakras.
This yoga asana stretches the entire front of the body, abdomen, chest, and throat, as well as deep hip flexors - the psoas muscle. It strengthens your back muscles and stimulates organs in the abdomen.
- Kneel on the floor with your legs hip width apart. Release your weight down through the knees and legs into the earth.
- Press your shins and the tops of your feet into the floor. Place your hands on the back of your hips. Inhale and slowly lift your heart up at the breastbone and allow your hips to move forward.
- Draw your shoulder blades back as you move into the position.
- When you can't go back any further, reach with your fingertips towards your heels.
- With full control, take your head back - don't let it "drop" - the key word here is "with control".
- Draw the shoulder blades together.
- Stay in the position for 3 complete breaths.
- This is a challenging position for your lower back, you should now release your lower back in child's pose.
Cobra Pose - Bhujangasana
Another pose that opens up the chest and the throat area is the Cobra pose.
- Lie on your stomach with your feet extended out, the tops of your feet touching the mat and your forehead touching the ground. Your hands are under the shoulders.
- Press the tops of your feet into the mat and allow your knees to lift off the ground slightly. Let your pubic bone drop down into the mat to stabilize your lower back.
- Take a breath in as your raise your head lifting the upper body using the power of your back. Breath out. Continue engaging your legs and pushing your pelvis into the floor to protect your lower back.
- On your next in breath use the power of your arms to lift your body until you have extended as far as you can go. Make sure your arms are not fully straightened as this may hyper extend your elbows and destabilize the pose.
- Feel your chest opening and your whole front of the body opening gently. Feel the prana flowing through your chest and into your Anahata chakra.
- Take two to three full breaths in this pose and then release.
More throat chakra yoga poses
If you want to learn more yoga poses to balance the throat chakra or for an in-depth study of chakra yoga poses, I recommend the following book by Anodea Judith:
This is an excellent book for the experienced yogi as well as the beginner. Anodea Judith teaches hatha yoga poses for balancing and aligning the seven sacred centers - the seven chakras.
There are specific poses for each of the seven chakras to accomplish a series of tasks: enter, align, activate, soften, attune, illuminate, awaken.
The teachings and guidance in this book will help you to access your subtle body with the practice of yoga.
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