Poses for the Chakras

The list below shows poses which will bring awareness to a specific chakra or energy center in your body.
You will find both the English and Sanskrit name of the asana.

Mooladhara chakra
Palm Tree Pose – Tadasana
Tip Toe Pose – Pada Angushthasana
Eagle Pose – Garudasana
Raised Hand To Big Toe Pose – Utthita Hasta Padangusthasana
Hanumanasana – Split
Swaying Palmtree Pose – Tiryaka Tadasana

Swadhisthana chakra
One foot Pose or Warrior lll – Eka Padasana
Hand To Foot Pose – Padhastasana
Half Lotus Forward Bending – Ardha Baddha Padmottanasana
Seated Forward Fold – Paschimottanasana
Cat Stretch Pose (cat&cow) – Marjariasana
Striking Cobra Pose – Shashank Bhujangasana
Tiger Pose – Vyaghrasana
Cobra – Bhujangasana
Sleeping Thunderbolt – Supta Vajrasana
Half Moon – Ardha Chandrasana
Camel – Ustrasana

Manipura chakra
One Foot Pose or Warrior lll – Eka Padasana
Triangle – Trikonasana
Bow Pose – Dhanurasana
Revolving Triangle – Parvritta Trikonasana
Vajrasana – Thunderbolt
Swaying Palmtree Pose – Tiryaka Tadasana
Wheel Pose – Chakrasana
Plough – Halasana
Fish – Matsyasana
Setu Asana – Bridge Pose (Upward Plank)
Universal spinal twist

Anahata chakra
Bow Pose – Dhanurasana
Fish – Matsyasana
Sleeping Thunderbolt – Supta Vajrasana
Cows Face Pose – Gomukhasana
Shoulder Pose – Kandharasana
Right Angle Pose – Samakonasana
Half Camel – Ardha Ushstrasana
Eka Pada Pranamasana – One legged Prayer Pose / Tree Pose
Hidden Lotus Pose – Gupta Padmasana

Vishuddhi Chakra
Bow Pose – Dhanurasana
Sleeping Thunderbolt – Supta Vajrasana
Shoulder Pose – Kandharasana
Half Locust – Ardha Shalabhasana
Locust Pose – Shalabhasana
Plough – Halasana
Half Camel – Ardha Ushstrasana
Camel – Ustrasana
Shoulder Stand – Sarvanghasana
Downward Facing Dog – Adho Mukha Svanasana
Roaring Lion Pose – Simhagarjanasana

Ajna chakra
Lord Shiva’s Pose – Natarajasana
Cows Face Pose – Gomukhasana
Roaring Lion Pose – Simhagarjanasana
Corpse – Savasana
Palm Tree Pose – Tadasana
Eka Pada Pranamasana – One legged Prayer Pose / Tree Pose

Sahasrara chakra
Headstand – Sirshasana
Crown-based Pose – Moordhasana

What is Hatha?

Hatha focus is to balance the flow of Prana, meaning life force, in Ida nadi and Pingala nadi. Ida nadi represents the female energy and the Pingala nadi, represents the masculine energy. This is the duality present is every human body.

We can create balance by purifying our body through yoga practices like an asana practice. In Hatha Yoga we are seeking balance and to unite our body, mind and spirit to find absolute truth. Only through self practice these benefits will arise. There are many ways to practice Yoga, but one of the fastest ways to experience this union and purification is through our body. That’s why we practice asanas. Our body is a vessel towards experiencing all your spiritual gifts that has been located inside of us all along.

Performing asanas is about much more than just exercise, but you cannot argue with the endless benefits for our physical well being. Traditional Hatha Yoga is a practice that will make you feel light, strong and healthy. Your muscles will feel stretched, joints will be painless, internal organs will get a massage and your mind will feel clear.

At the Hatha Yoga World school in Rishikesh, India we teach traditional Hatha with focus on adjustments to be in proper alignment in the poses and to gain the full benefits on the pose. In the 200 and 300 hour Yoga teacher training courses you will learn how to be aligned yourself but also how to help others to be aligned with hands on adjustments.

Through the physical body we are transforming our whole being with Hatha Yoga. We create a flexible body to be able to sit in solitude to obtain a flexible mind. This can only be achieved without any discomfort in our body when we sit in meditation. This is the main purpose of our Yoga practice.