Yoga Poses for Vishuddha (Throat Chakra)
The best yoga poses for the Vishuddha (throat Chakra) are those that open and strengthen the throat area. Yoga poses that help to open and balance the throat chakra will help give you acess to your inner voice and your inner truth. Vocally toning the throat chakra is also a powerful way to balance this area as well as physically opening this center. The following yoga poses will open, activate, clear and energize your throat Chakra especially, but will still benefit the other chakras and the entire mind-body-spirit as well.
Forward Bend Pose
Plow Pose (Halasana)
This is an advanced yoga pose
This yoga posture provides a strong opening for both the throat and the heart chakra. This position symbollically allows us to 'plow' energetically through the 'field' in order to implant new patterns of behavior which will serve us better in our lives.
During this position you may need to use a folded towel to place underneath your shoulders for better support.
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.
Stabalize yourself in this posture and take a few breaths. Allow your face, scalp, neck and shoulders to 'release'. Observe your breath.
When you feel you have release the tension from your face, neck and shoulders, and when your breathing is even and steady, slowly drop on leg behind your head.
If your breath remains steady, drop the other leg behind your head.
Hold the psoture for few breaths and visualize your heart and throat chakra gently opening to the power and flow of energy.
Fish Pose (Matsyasana)
This yoga pose will open the front of your neck and release tension. This pose will allow you to feel the power of self self-expression and your own personal truth.
When you are in this position, visualize a blue light coming into your throat chakra.
In your minds eye, see your chakra spinning and vibrating with energy. You can also visualize yourself in a situation in your life where you want to express yourself and your feelings more honestly and openly.
Sit on the floor with your legs fully extended in front of you.
Place your hands on the floor behind you. Your fingertips should be place just underneath your buttocks.
Slowly move your elbows out of the way and allow the head to go back. Always maintain control as you do this and never allow your head to just 'flop back'.
Level yourself from 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 (chi) energy in the upper body.
Forward Bend Pose (Uttanasana)
The previous two poses are beneficial for opening the front of the throat. This forward bend yoga pose will focus on opening the back of the body. This pose opens up the spinal column where the cells of the nervous stystem and neurons reside. This opening allows for the clearing of any adhesions and blockages and will stimulate the nervous system.
Stand in the Mountain Pose (Tadasan) with your feet hop width apart. Allows your weight to be fully pressed down through the earth.
Breath in, and as your breath out, bend at the hips and move your upper body forward.
Continue to slowly move your body forward as far as you can go, while still bending at the hips.
When you feel you cannot go further from the hips, let your upper body fold foward towards your legs.
Let your hands touch the ground--or, you can also grab your opposite elbows with your hands and rest in this position.
Alternatively, you can raise your toes and slip your hands underneath your feet. This variation is called an Active Forward Bend.
Bridge Pose (Setu Bhandasana)
This powerful root chakra pose allows your feet to be firmly rooted into the earth and your spine and feet to release any excess root chakra energy. The bridge pose will also stimulate the throat chakra, balance the sacral chakra, and open the heart and solar plexus chakra.
You will begin this pose by laying flat on your back (preferably outdoors on the ground) while positioning your arms straight by your side with palms facing down.
Bend your knees while keeping your feet parallel to each other (about a hip-width apart).
Bring your heels close to your body so that you can feel the tips of your fingers.
While you are maintaining full contact with the ground, firmly press your feet downward. While your leg muscles are being enganged be sure not to lift yourself up. Allow yourself to feel the energy flowing through your legs and breathe deeply during this process.
Press your feet down even more firmly and lift your lower back and buttocks off the ground. Press your chest upward.
While maintaining this position you can supoprt yourself with your hands by placing them alongside your lower back.
Continue to breath slowly and evenly and hold this pose for about a minute.
Camel Pose (Ushtrasana)
This yoga pose will open up your chest area allowing you to be more exposed and open to giving and receiving love and expressing your personal truth. This pose stretches the entire front of the body, chest, abdomen and throat, as well as flexing the hips. It also strengthens the back muscles and stimulates the organs in the abdomen.
Kneel on the floor with your legs hips 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. Now place your hands on the back of your hips.
Inhale and slowly lift your heart up at the breastbone area and allow your hips to move forward.
Draw your shoulder blades back as you gently move into this position. When you feel you can't go back any further, reach your fingertips towards your heels.
Carefully and with full control, move your head back, but don't just let it 'drop' back--do it slowly and deliberately.
Draw your shoulder blades together.
Stay in this position for the duration of 3 complete breaths.
This is somewhat of a challenging position for your lower back, so you should release your lower back from this position by going into child's pose.
More Throat Chakra Yoga Positions
Lion and neck stretches
Supported Shoulderstand Pose (Salamba Sarvangasana)