7 Kundalini Yoga Postures to Clear the Chakras

“Men of great knowledge actually found out about the chakras – their workings, their petals, their sounds, their infinity, their co-relationship, their powers.  They found that the life of a human is totally based on these chakras.  They developed into a whole science.  This total science gave birth to Kundalini Yoga.  That is how Kundalini Yoga was born.” – Yogi Bhajan

The human body is a complex system encompassing vast energy systems that are not immediately perceptible with our limited eyes.  The chakras are energy vortices powered by prana,or life force.  By clearing the energy blocks from our chakras, we allow the Kundalini energy to rise up through us, invigorating and uplifting our minds and bodies to new heights.

Asana,or postures, are positions of the body used to activate and direct energy to open both a physical and an energetic position in the body.  When using Kundalini yoga to clear the chakras, asana are useful to open pranic flow.

1)  First Chakra, the Root Chakra (Muladhara):  Foundations, fear, survival

Asana:  Crow Pose

2) Second Chakra, the Sacral Chakra (Svadisthana):  Creation, desire, relationships

Asana:  Frog Pose

Keep the heels together and the fingers on the ground.  Inhale through the nose as you straighten your knees; exhale through the nose as you squat down.

3) Third Chakra, the Solar Plexus (Manipura):   Will, action

Asana: Stretch Pose

Lift the head and the feet six inches off the ground.  Bring the arms up, palms facing.  Stare at the toes.  Do breath of fire.

4) Fourth Chakra, the Heart Chakra (Anahata):  Love

Asana:  Camel Pose

If full camel pose is too much of a stretch for you, place your hands in the small of your back for support and arch backwards with your head.

5) Fifth Chakra, the Throat Chakra (Vishuddha):   Communication

Asana:  Cobra Pose

Lie on the ground, hands under the shoulders, palms flat on ground.  Push up, lifting the heart and letting the head follow, keeping the pelvis on the ground.  If this is too much of a stretch, try Sphinx pose, keeping your elbows on the ground as you arch your head back.

6) Sixth Chakra, the Third Eye (Ajna):   Intuition, Wisdom

Asana: Guru Pranam

Sit on the heels.  Bring the torso over the thighs and place the forehead on the ground.  Extend the hands in front of you on the ground in prayer.

7) Seventh Chakra, the Crown Chakra (Sahasrara):   Transcendence, The Seat of the Soul

Asana: Sat Kriya

Sit on the heels.  Stretch the arms over the head with elbows straight, hugging the ears.  Interlace all fingers except the index finger, which you extend.  Men cross the right thumb over the left; women cross the left thumb over the right.  Chant “Sat nam” at a constant rhythm.  As you chant “Sat” pull in the navel; as you chant “nam” release the navel.  Draw the energy up the spine. Eyes closed.  (3-31 minutes)

Sat Kriya is a complete Kundalini yoga workout for all of the chakras.  It is an amazing and powerful practice, complete and entire in one asana and mudra.  Doing Sat Kriya everyday for 40 days will have a profound effect on the function of your chakras.  It specifically works on waking up the Kundalini energy and helping it move up your spine through your chakra system.

No chakra stands alone; the chakra system is holistic and interrelated.  You cannot work on one chakra with Kundalini Yoga without addressing the needs of the rest.  The Lower Triangle (the first, second and third chakras) deals with elimination, while the Upper Triangle (fifth, sixth, and seventh chakras) focuses on accumulation.  They meet at the fourth chakra, the heart chakra, an essential point of balance between these forces.

There is another kriya that uses Sat Kriya to work specifically on each chakra called Sat Kriya for the Chakras. This wonderful kriya lets you do variations of Sat Kriya in asanas specifically affecting each chakra.  It helps to clear the body for the rise of Kundalini energy.

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Ramdesh Kaur, MA, is an IKYTA Certified Kundalini Yoga teacher trained by Gurmukh. She writes extensively on yoga, spirituality and mantra. She hosts the show "Spirit Voyage Radio with Ramdesh" on Unity FM, one of the Top 100 Itunes Podcasts, and leads Spirit Voyage's 40 Day Global Sadhanas, which bring together 20,000 meditators from 65 countries. Before working with Spirit Voyage, she was the residential Kundalini yoga teacher at Parmarth Niketan in Rishikesh, India in the Himalyan foothills, and has a Master's Degree from the Courtauld Institute in London. She is the author of "Yoga and Mantras for a Whole Heart" with Karan Khalsa and has three best selling guided meditation CDs "Journey into Stillness", "Relaxation Meditations", and "Stress Relief Meditations" (with crystal singing bowl master Ashana) all available on Spirit Voyage, ITunes and Amazon. She teaches at festivals internationally and leads powerful personal creativity retreats in Mexico with her partner Harnam Singh, an accomplished mantra musician. www.ramdesh.com


  1. hello mam i am doing meditation from last 3 months . from one week i observe that when i am sleeping i listen om sound or humm sound inside me. so what can i undestand that my kundalani has awakened.

    • Don’t focus on the Kundalini awakening, Ritu. Just focus on being present in your meditation without looking towards any specific ‘event’. Blessings!

  2. iwant to know more about the chakra and power and how to awake it from basic to end can you help mein this journey

    • Just get started with Kundalini yoga, Ganesh! All your chakras will awaken without you having to will it to be so. Blessings!

  3. Hello,
    How do i get to know/feel whether the chakras are coming to life or not ?

  4. I want to know how to start meditation and how to open and balance my all chakras…..

  5. All chakras can be healed through meditation

  6. Derrick asked “How long do u hold those poses and how many times do you flow into them” but I don’t see a reply, so I repost the question:

    How long for each pose or how many times for each one?

    Thank you!

    • This is a self-guided practice and not a kriya designed by Yogi Bhajan. You can hold them for 3 minutes each and flow gently into each on the breath if you like.

  7. Can all the poses be done with breath of fire i.e. I usually do camel with breath of fire. What breath should be used for the first one i.e. inhale down, exhale up?

  8. I have been trying to balance my chakras for so long and have a kundalini yoga book,I really like this article.

  9. Chakra activation is certainly one of the most desirable things for New Yogis, BTW great post on kundalini.

  10. thanks for this, was startin to lose hope

  11. Chakra meditation may also be used to open up your chakra centers and improve the flow of positive psychic energy in your body. During meditation you simply concentrate on each of the chakras starting with the first one and working your way up to your crown chakra. By imagining the flow of energy from chakra to chakra, you are helping to remove blockages in each energy center that might be causing pain and disease.


  13. Will these yoga poses help with blocked chakras helping to re-balance them?

  14. I dont know how many time get this posture to open my chakras but i m doing these ………….. and also i dont know symbols how may i know when my chakras will open ..

  15. Dear yoga guru
    how can i know that my first chakara is clear .
    i mean signs of success.

    • If you are no longer obsessed with fear and haunted by thoughts of lack, you’re on the right track. You feel steady, grounded, and safe if you have a strong and clear first chakra. Blessings.

  16. How long do u hold those poses and how many times do you flow into them

  17. i want to activate my chakras can this poses help me to activate it

    • Yes anikesh!

  18. hello, all my chakras are closed or weak, I need help please!! what should I do to open or meke strongest my chakras? should I open all at the same time o should I open one by one?. please alla answers will be very valious for me and I would aprreciatte if you send it to my email.

    thank you

    • Just do some Kundalini Yoga kriyas, Manpreet, or a few of the meditations you can find here on this blog or on Spirit Voyage’s Youtube channel. Don’t worry…if all of your chakras were closed, you would be dead, so they must be open and functioning to a certain degree! You can clear chakra imbalances quickly using Kundalini yoga. Blessings, Ramdesh

  19. y v shld clear our chakras?, n hw long it tks tym to clear it? y god made dt chakras in our body? is it possible to clear d chakras aftr death? or body z must to clear it? plz let me knw all ds???

  20. hi, i m a yoga student and this site tells me more to add my knowledge. thanks1

  21. This article is fantastic. my self and many of my friends have learnt these 7 exercises. We did not know, that chakra balancing could be such easy cost free task…Bless u spirit voyage

  22. Perfect! But for how long are we supposed to do each posture? 1-3 min?

    • 1-3 minutes each is a great place to start Monica!

  23. Hi! I was captured with these exer. because there is Sat Nam aat the end of the cycle. Since I’m initiated in Santmat meditation (Sant Baljit Singh) there is more than just a word for me! I’ll try. Wish You good meditation practice for absolute love and peace.

  24. i wish to know how to do this

  25. i want information about siddhis can u give the full details how to acquire them

  26. I show asana for Chakra Suddhi are very good can be tried.I am getting Pran flow up to Crown Chakra, what to do for more improvement?

  27. I would like to clear my chakras with these poses. How can I be effective while my back and hip muscles and joints are currently in spasm and pain? I am healing quickly, yet feel these stretches would help further, but are also not recommended by my chiropractor/physical therapist as yet…to strenuous. Is there any variation I could do for the time being, to accelarate my healing?

  28. Really love this artical…have been looking for info on strengthening aura,& this will b great!! Thanks So Much!!!

  29. Good information on your blog . Chakra’s clearing also its balancing is so vital . I’ll come back soon for a visit :-)

  30. I really like this article. So helpful with all the images and the basic descriptions that invite participation without too much thinking … Sat Nam

  31. I have been trying to balance my chakras for so long and have a kundalini yoga book, but didn’t know which kriyas to do for which chakras. thank you so much for posting this!!

    love, praise, and blessings to you always.

  32. Love your web site… i love yoga and I’m still learning more… Thanks…

    • Great Regina! thanks for the kind words.

  33. Don’t have a website as of yet, but working on it. Love the information. I am wanting to Teach Yoga/Meditation. Chakra’s clearing and balancing is so vital. Thank you for the information.



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