Tracy’s Total Guide to Chakras
Think of chakras as your body's personal power stations - they're these amazing energy centers where your life force (aka 'Prana') thrives and when out of alignment can take a dive. In Sanskrit, 'Chakra' means 'wheel' or 'disc,' which makes sense because these energy hotspots are always spinning like tiny disco balls of vitality!
Your body has these special junction points where energy pathways (Nadis) meet up for a little party. While these meetups form triangle shapes, we call them chakras because the energy swirls around like a energy and nervous center smoothie blends.
The Three Chakra Moods
Overactive: When your chakra's spinning like it had too much espresso - energy's practically bouncing off the walls!
Balanced: The Goldilocks zone - everything's just right
Underactive: When your chakra's moving like it hit the snooze button one too many times
Before We Get Too Deep: Some Terms About ChakrasYou’ll Want to Know
Each chakra has a Sanskrit name. I provide these names here so you can recognize them when you encounter them in articles or with teachers. In my classes, I use the English terms—because let's face it, using Sanskrit names for everything would turn our yoga session into a language lesson!
I'll show you where each chakra is located on the body and explain the related bandhas and mudras. Bandhas are your body's energy locks—specific muscle contractions that help direct your life force where it needs to go. Mudras are special hand positions, like yoga poses for your fingers.
As mentioned above, 'Prana' is life force, so Pranayama refers to breathing techniques that move this energy through the body.
Asana is the Sanskrit word for the physical poses that we Westerners often think of as 'yoga.' However, yoga is actually a holistic practice with eight limbs, including various lifestyle practices—asanas, or the physical postures practiced in sequence, are just one of these limbs.
So with each Chakra below, after I give you the hard-to-pronounce but easy-to-forget words, I promise, I’ll explain them all in ways that you’ll be able to remember.
Root Chakra
Sanskrit Name: Mūlādhāra
Location: Base of the spine/pelvic floor
Bandha or Mudra: Mula Bandha
Pranayama to activate: Ujjayi breath
Asanas: vīrabhadrāsana I & II; Vrikshasana
Color: Red
Meaning: Physical identity, grounding, stability, security
Sanskrit Mantra: LAM
English Mantra: I AM
Located at the base of our spine, the root chakra is home to our sense of security and safety. This sacred and vulnerable area forms our energetic foundation. We can activate it through its specific bandha (energy lock) called the pelvic floor lock. Yes ladies, it's just like those kegel exercises! When you're doing kegels, you're actually engaging your mula bandha!
How to know if your Root Chakra is blocked
When the root chakra becomes blocked, it can lead to physical symptoms like arthritis, constipation, and bladder or colon issues. Emotionally, it may cause feelings of insecurity about finances and basic needs. However, when this chakra is balanced and open, we experience a sense of groundedness and security in both our physical and emotional well-being.
How to get back in alignment
For each chakra I will show you a few yoga poses you can practice along with the breathing technique ideal for working with each chakra and essential oils to use in aromatherapy.
Root Chakra Yoga Poses & Breathing
In English, you might recognize these poses (from left to right or top to bottom on mobile) as Warrior I, Warrior II, and Tree Pose. While there are many variations and modifications to suit different practice levels and body needs, these poses are specifically associated with the root chakra. They train our minds to feel grounded and strong in our foundations, providing physical strength and stability—even in poses where both feet aren't planted on the ground.
The primary breath technique used in yoga classes goes by several names in English: yogic breath, belly breath, and ocean sounding breath. This fundamental breathing practice begins with inhaling through your nose, drawing the breath down to your root chakra while imagining filling up from your hips to your collarbone. For beginners, start by exhaling through your mouth as if you're fogging up a mirror. Once comfortable, keep your lips closed while maintaining the same exhaling sensation. For a video explaining a simple version of this breathing technique, click here.
For safety reasons, I recommend learning bandha work for any chakra from an experienced teacher rather than practicing on your own, especially if you're new to the practice. The higher chakra bandhas, when performed incorrectly, can cause lightheadedness and dizziness. I offer Chakra Yoga workshops throughout the year where you can learn with me—I'd love to have you join us. See my events page here to learn more.
Oils for the Root Chakra
These grounding oils have a strong connection to the earth's energies. For best results, apply them to the soles of your feet before practicing root chakra yoga, meditation, or breathwork. Their delightful aromas make them perfect for portable aromatherapy—try keeping the touch blends in your bag for quick energy centering throughout the day.
Sacral Chakra
Sanskrit Name: Svadhisthana
Location: Just above the pubic bone
Bandha or Mudra: Mula Bandha
Pranayama to activate: Kapalabhati
Asanas: Utkatakonasana; Upavistha Konasana
Color: Orange
Meaning: Pleasure, creativity, and sexuality
Sanskrit Mantra: VAM
English Mantra: I FEEL
Located just above the pubic bone and under the belly button, the sacral chakra is home to our sense for joy, pleasure, creativity, femininity, sensuality and, yes, sexuality. This sacred space forms our energetic Joie de Vivre. We can activate it through the same pelvic floor lock as our root chakra. Yes ladies, those kegel exercises are helping us in so many ways!
How to know if your Sacral Chakra is blocked
Problems with this chakra can lead to physical issues such as urinary tract infections, lower back pain, and impotence—as well as changes in sex drive. Emotionally, it relates to our sense of self-worth, particularly regarding pleasure, sexuality, and creativity. If you're feeling unmotivated, lacking joy, or chronically stressed and bound to routine, it may indicate misalignment with this chakra.
How to get back in alignment
Sacral Chakra Yoga Poses & Breathing
In English, you might recognize these poses (from left to right or top to bottom on mobile) as Goddess pose and seated wide legged forward fold. While there are many variations and modifications to suit different practice levels and body needs, these poses open the hips, activating the sacral chakra.
The primary breath technique used to activate this chakra is the Breath of Fire🔥 This is one you will want to learn with a knowledgeable practitioner as it’s an advanced breathing technique, and it can cause discomfort and emotional release you’ll want to be prepared to work with.
Oils for the Sacral Chakra
When these oils are dropped into the hands and used to take three deep aromatic breaths, they can help with:
Supporting emotional balance and hormonal transitions, particularly during perimenopause and menopause
Enhancing creativity and pleasure
Solar Plexus Chakra
Sanskrit Name: Manipura
Location: The upper abdomen, in the stomach area
Bandha or Mudra: Uddiyana Bandha
Pranayama to activate: Ujjayi breath
Asanas: Parivrtta Utkatasana and Supta Matsyendrasana
Color: Yellow
Meaning: Self-esteem, confidence, courage, vitality, motivation
Sanskrit Mantra: RAM
English Mantra: I DO
Located where your belly button is, this is your home for feeling motivated, powerful, courageous and confident. If this chakra has a theme song, it’s I am Woman, Hear Me Roar. We can activate it through breathing deep into the hips and locking our diaphragm into a contraction at the top of the breath (otherwise known as the Uddiyana Bandha).
How to know if your Solar Plexus Chakra is blocked
Blockages in the third chakra can lead to digestive troubles, such as ulcers, heartburn, eating disorders, and indigestion. This chakra is all about personal power, so it ties closely to our self-esteem and confidence. If you’re feeling sluggish, unmotivated, passsive, or like your everybody’s doormat, then you are likely in need of some alignment here,
How to get back in alignment
Solar Plexus Chaktra Yoga Poses & Breathing
To activate and work with your solar plexus chakra, invite twisting poses into your yoga practice. These can be as simple as taking a twist while in chair pose, or a popular one for its relaxation and stretch is the supine easy twist. Supine means lying on your back—tuck your knees into your chest, then drop them to one side. Breathe deeply into your belly with that Ujjayi breath, and on each exhale, relax your body into the pose a little more. Feel yourself becoming heavier and more relaxed with each breath. You can open your arms out to each side in a T shape or bend them at the elbows. If it feels good on your neck, you can rest your head facing the opposite direction of your knees for an additional stretch.
The primary breath technique used to activate this chakra involves initiating a diaphragm contraction during Ujjayi breath. This practice is best learned under the direct guidance of an experienced yoga teacher, as it can cause light-headedness and dizziness, as well as release deeply seated emotions.
Oils for the Solar Plexus Chakra
Use clove and wild orange to stimulate the energy of the Solar Plexus by applying it with a carrier oil directly to your abdomen or dropping some in your hands and taking three deep aromatic breaths. It will:
Help you feel energized
While helping you feel grounded and secure
Heart Chakra
Sanskrit Name: Anahata
Location: Center of the chest, just above the heart
Anjali Mudra: Gesture of Reverence and divine offering
Pranayama to activate: Bhramari breath
Asanas: Salamba Bhujangasana and Bitilasana Marjaryasana
Color: Green
Meaning: Love, compassion, empathy
Sanskrit Mantra: YAM
English Mantra: I LOVE
The heart chakra, also referred to as heart center by many yoga teachers, is located in the center of the chest and represents our capacity for love, compassion, and connection. As the fourth of the seven main chakras, it serves as a bridge between the physical chakras below and the spiritual chakras above.
How to know if your Heart Chakra is blocked
Signs of a blocked heart chakra can manifest both physically and emotionally. Physical symptoms may include heart problems, asthma, and weight issues. Emotional indicators are often more noticeable - you might find yourself consistently putting others' needs before your own, even when it's detrimental to your wellbeing. When this energy center is out of alignment, you may experience feelings of loneliness, insecurity, and disconnection from others.
How to get back into alignment
To bring your heart chakra back into alignment, focusing on backbends and heart-opening poses can be particularly effective. For instance, try belly-down backbends like Sphinx Pose, which helps open the chest area. Also incorporate spinal flexibility poses like Cat/Cow, which help create mobility in the spine.
Use the mudra (a symbolic hand gesture used in yoga and meditation) called Anjali Mudra—this is a gesture of reverence and divine offering. For breathwork, you can practice Bhramari (Bumblebee Breath) by breathing in through the nose and placing your tongue against the roof of your mouth and letting out a hum as you exhale. It will make the sound of the bumblebee.
Oils for the Heart Chakra
Ylang Ylang and Sandalwood applied with a carrier oil directly over the heart center or dropped into the palms of your hands with three deep breaths will stimulate the heart chakra aromatically.
Throat Chakra
Sanskrit Name: Vishuddha
Location: the throat
Bandha: Jalandhara
Pranayama to activate: Simha Pranayama
Asanas: Setu Bandha Sarvangasana and Matsyasana
Color: Blue
Meaning: Communication, self-expression
Sanskrit Mantra: HAM
English Mantra: I SPEAK
The throat chakra governs our ability to communicate authentically and express ourselves clearly. Located in the throat region, this energy center influences not just our verbal expression, but our ability to speak our truth and listen deeply to others.
How to tell if your Throat Chakra is blocked
Several signs can indicate a blocked throat chakra. Physical manifestations often appear in the throat area - including voice problems, throat discomfort, and issues with the mouth, teeth, and gums. Emotional and behavioral signs are equally telling: you might find yourself dominating conversations, engaging in gossip, speaking impulsively, or conversely, struggling to express your thoughts and feelings.
When this chakra is balanced and aligned, communication flows naturally. You'll find yourself speaking with both confidence and compassion, expressing your truth clearly while remaining authentic to yourself. This alignment allows for meaningful dialogue and genuine self-expression.
How to get back into alignment
Bridge and Fish Pose (belly-up backbends) help by creating a gentle stretch and opening in the throat area. To practice Jalandhara Bandha (throat lock), you’ll engage the throat lock while inhaling. This is another one best practiced under the guidance of an experienced yoga teacher as it can have adverse side effects if not practiced properly.
Lion's Breath (a toxin-releasing pranayama) can be particularly effective for releasing tension in the throat. You breath in deeply through your nose and then exhale the breath out with a foce while sticking your tongue out. There are many variations for practicing this one but the important part is to feel you’re releasing all the negativity from your root chakra up as you exhale.
See YouTube Video on Lion’s Breath Here.
These practices work together to help with communication and self-expression, which are key aspects of the throat chakra - when balanced, you'll be able to communicate more confidently while maintaining authenticity. Physical blockages in this chakra can manifest as throat discomfort, voice problems, and issues with oral health.
Oils for the Throat Chakra
Apply Rosemary or Peppermint with a carrier oil to the throat or drop directly into the palms of your hands and take three deep breaths to aromatically stimulate the throat chakra.
Third Eye Chakra
Sanskrit Name: Anja
Location: between the eyebrows
Mudra: Chin Mudra or Gesture of Consciousness
Pranayama to activate: Anulom Vilom
Asanas: Balasana and Kapotasana II
Color: Indigo
Meaning: Intuition, imagination
Sanskrit Mantra: OM or AUM
English Mantra: I SEE
The third eye chakra (Ajna) governs our intuition, inner wisdom, and ability to see beyond the physical world. When balanced, it helps us trust our gut feelings, enhances our ability to visualize and imagine, and allows us to tap into our higher consciousness with clarity and purpose.
How to tell if your Third Eye chakra is blocked
Located in the forehead between the eyes, this chakra can become blocked, leading to headaches, vision or concentration issues, and hearing problems. Those who struggle with this chakra may resist listening to reality, display know-it-all tendencies, or lose touch with their intuition. When balanced and aligned, however, a person can easily tap into their intuition and grasp the bigger picture.
How to get back into alignment
To realign your third eye chakra, incorporate poses that apply gentle pressure to the forehead area. Child's pose (Balasana) is particularly effective—start on hands and knees, then sit back on your heels while extending your arms forward and resting your forehead on the mat. If knee issues arise, place a cushion between your calves and thighs, or try a wide-knee variation. For those with limited mobility, practice with placing a block or a bolster under your forehead.
Pigeon pose with a forward fold also stimulates the third eye. Begin in a low lunge, slide the front leg towards the opposite hand, keeping your back leg extended. If hip flexibility is limited, place a block under the hip of the bent leg. Fold forward, allowing your forehead to rest on stacked fists or a block. Those with knee concerns can perform a seated figure-4 stretch instead, and place a crystal or eye pillow over your third-eye to add the stimulation.
The chin mudra, or gesture of consciousness, is performed by touching the tip of your thumb to the tip of your index finger, keeping other fingers straight but relaxed. This creates an energy circuit that enhances meditation and concentration. Rest your hands on your knees, palms facing down, while sitting comfortably with a straight spine.
Alternate nostril breathing (Anulom Vilom) helps balance the third eye chakra. Using your right hand, fold your middle and index fingers toward your palm. Close your right nostril with your thumb, inhale through the left nostril, then close the left nostril with your ring finger while releasing the thumb to exhale through the right nostril. Inhale right, exhale left, and continue alternating. Start with 5-10 cycles, keeping your breath smooth and natural. If you feel dizzy, return to normal breathing.
Oils for the Third Eye Chakra
Apply Bergamot or Cedarwood with a carrier oil to the forehead or drop directly into the palms of your hands and take three deep breaths to aromatically stimulate the third eye chakra.
Crown Chakra
Sanskrit Name: Sahasrara
Location: top of the head
Mudra: Jjana Mudra or Seal of Wisdom
Pranayama to activate: Dirga
Asanas: Adho Mukha Svanasana or Savasana
Color: Violet or White
Meaning: Awareness, reception, perception
Sanskrit Mantra: OM or AH
English Mantra: I KNOW
The crown chakra (Sahasrara), located at the top of the head, represents our connection to higher consciousness and spiritual enlightenment.
How to tell if your Crown Chakra is blocked
When balanced, this chakra helps us maintain a clear connection to our higher self while staying grounded in our physical experience. The crown chakra links to every other chakra—and therefore every organ in this system—affecting not only these organs but also our brain and nervous system. It's known as the chakra of enlightenment and represents our connection to life purpose and spirituality. People with a blocked crown chakra may appear narrow-minded, skeptical, or stubborn. When open, this chakra is believed to keep all other chakras flowing freely, bringing a sense of bliss and enlightenment.
How to get back into alignment
To work with this energy center, postures like Downward Facing Dog (Adho Mukha Svanasana), and practices like meditation in Lotus Pose (Padmasana) or Corpse Pose (Savasana) are recommended.
To activate the Seal of Wisdom mudra, sit on a cushion or folded blanket for elevation. Cross your legs, bringing each foot onto the opposite thigh. Form the gesture of consciousness (Jjana mudra) by touching your thumb and index fingertips together, extending other fingers, and resting hands on knees with palms up.
If sitting in lotus, half-lotus, or any of the variations of lotus pose doesn’t work for your body, try the mudra while in Savasana, or take any comfortable seated pose where your back can be as straight and supported as possible.
Oils for the Crown Chakra
Apply Basil or Geranium with a carrier oil to the temples or drop directly into the palms of your hands and take three deep breaths to aromatically stimulate the crown chakra.
