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Yoga for
Chakra Balancing

by Ula Moleda

There are seven major power center in our body called Chakras. Chakras is a Sanskrit word which means 'wheel or disc'. Each of those centers correlates to our endocrine system which mediates the intimate relationship of body and mind - emotions such as love or hate, anger, rage or grief reflect hormonal activity. A severe shock or tragedy upsets the whole system and can cause illness. In addition the chakras also correlate to levels of consciousness, archetypal elements, colors, sounds, developmental stages of life, planets and much more.

The state of each chakra reflects the health of certain area of our body - our psychological, emotional, physical and spiritual well-being. There are some people who compare chakras in our body to database in the computer. That actually might give you even better picture - imagine that every event, thought, experience you had (have and will have) is filtered through these chakra databases, and stored into your cells. Just imagine all that stuff being stored in you -

 

all negative and positive thoughts you feed yourself every second, people you surround yourself with, the projection of your experiences, your life, your dreams. How ''Your computer'' look like? How does it feel?

There are so many different therapies which are shown to balance, energize, heal and profoundly affect our state of mind and health. The knowledge of chakras, what they represent and how we can help to sustain the healthy flow of energy in them will help you to choose the right therapy for yourself. Chakra healing maintains the natural balance of the body and the flow of life energy. It helps us also to understand the creative energy brought by each chakra into our lives, the imbalances and areas which needs to be healed or/and improved.

Listen to your heart and feel which therapy/practice might be good for you. There are so many of them today that it might be very confusing for you to which to chose. Trust yourself and experience few of them - the answer will come. Your body will tell you whether this is right for you.

I would like to share with you few Hatha yoga postures here which might be very helpful for the chakra healing.
I believe that everyone can practice simple yoga asanas. I started to study yoga from books in my own home in a small village in Poland. Not many knew about yoga that time, certainly not many in my little world. You might start with simple postures (asanas) in your home which will help you to keep flexible body, present mind, and joyful soul. I will show you few postures for each chakra and the benefit of practicing them. When you practice those certain asanas please keep your mind fully present with what your body is doing - become one and whole.

I would like to add one more thing - yoga is not only asanas and body work. Yoga is a complete science of life that originated in India many thousands of years ago. It's the oldest known system of personal development connecting body, mind and spirit. At first it might look like those exercises are only physical postures, which keeps the body flexible. However, while practicing them for a while you will become aware of a subtle changes in your approach to life, of your inner peace and joy.

Holding a posture ensures that the nadis (energy channels), the chakras, the muscles all work to bring specific functions of the system into balance. However, to find more about yoga and how to do the asanas please use variety of great yoga books or find a yoga class near by you. Remember to breath!
Remember also to enjoy those postures. Keep a smile on your face and let the energy flow through your body.
Have some fun!

The are four main paths of yoga -
Karma Yoga which is yoga of action. It purifies the hart by teaching people to act selflessly and detaching from the fruits of actions;

Bhakti Yoga is the path of devotion. Through prayer, chanting, singing, worship and ritual people give themselves to God by transmuting the emotions into unconditional love and devotion;

Jnana Yoga is the path of knowledge and wisdom which requires a great strength of will and intellect. It leads to experience the unity with God directly by dissolving the veils of ignorance; usually used in connection with other paths;

Raja Yoga is the path of science of physical and mental control. It gives us methods for controlling the waves of thoughts by turning our mental and physical energy into spiritual energy.
There are 5 Principles:
* Proper Relaxation,
* Proper Exercise (asanas and you might find different names for asanas in different yoga school),
* Proper Breathing (pranayama),
* A Proper Diet,
* Positive Thinking and Mediation

'The ancient yogis perceived the physical body as a vehicle, with the mind as the driver, the soul man's true identity, and action, emotion and intelligence as the three forces which pull the body-vehicle. In order for there to be integrated development these three forces must be in balance. Taking into account the interrelationship between body and mind, they formulated a unique method for maintaining this balance - a method that combines all the movements you need for physical health with the breathing and meditation techniques that ensure peace of mind''
- from The Sivananda Companion to Yoga, The Sivananda Yoga Center


CHAKRA ONE - ROOT CHAKRA

Sanskrit name - Muladhara (Root support)
Location - Base of spine, perineum
Endocrine gland - Adrenals
Element - Earth
Color - Red
Lesson - Lessons related to the material world

If you have issues with:
family, home, work, finances, security, nourishment, trust, feeling of 'belonging' to your family, place even planet, grounding
or physically with:
adrenals, legs, feet, chronic lower back pain, sciatica, rectal tumors/cancer, depression, immune system -
-you might want to do some work for your first root chakra remembering that even thought you do work specially on the first chakra you need to treat chakra system as a whole.

Yoga Postures/Asanas

1- Standing Posture
This yoga posture stabilizes the base/root chakra. Great grounding posture.

Stand with your feet apart (1-2 feet).
You can do now couple of things -
A - if you feel the root chakra excessive you would focus more now on letting go and allow unwanted energies such as stress, pain, patterns from the past, unwanted habits etc. drain down through whole your body to your legs, feet and out of your body. Breath in positive energy and breath out unwanted ones.

B - if you feel the root chakra deficient you would focus now on felling yourself with needed/wanted energies.
Breath in and draw that wanted - positive - vital - earth energy up through your roots into your body. Just like a tree is drawing the nourishment from the earth imagine yourself doing the same.

2- Knee to chest pose - Apanasana
Lie down on your back which is a very grounding by itself. When you lie down you let the earth to hold you completely up. It's very nurturing posture for your base chakra. However, if you have certain lower back injures you might not want to do this posture. If you feel discomfort, stop.

Bring your knee to your chest very slowly. Nurture yourself. Breath in - bring your knees to upper shins.
Breath out - imagine your tailbone moving toward the floor releasing unwanted energy.
Slowly move back and forth feeling the shift in weight in your lower back.

3- Chair pose - Utkatasana
Great balancing, stabilizing, grounding posture. Nourish yourself with the earth energy while doing it.

From standing upright with your feel parallel to each other gently press your feet down into the earth, allow your body feel the gravity and slowly bend your knees and tightening your thighs. Raise your hands in front of your body and find a comfortable position you can hold for about 10 second. Breath slowly.


CHAKRA TWO - SACRAL CHAKRA

Sanskrit name - Svadhisthana (one's own place)
Location - Sacral area, genitals, hips, low back
Endocrine glands - Ovaries, testicles
Element - Water
Color - Orange
Lesson - Lessons related to sexuality, work and physical desire

If you have issues with:
Sexuality, identity, power & control, money, creativity, respect in relationship, blame, guilt
Or physically with:
Sexual potency, urinary problems, chronic back pain, sciatica, ovaries, testicles, large intestine, bladder, hip area
- you might want to do some work for your second sacral chakra remembering that each chakra shall be treated individually as well as a whole system. That's one of the divine paradoxes.

Yoga Postures/Asanas

1 - Butterfly - Bhadrasana
This posture encourages energy flow in the sacral chakra. With straight spine, the energy flows smoothly in your body. The postures makes ankles, knees and hips more flexible and nourishes the nerves of the legs.

Sit with straight spine and soles of your feet together, heels close to the body. Clasp your feet with your hands and move your knees gently up and down which will promote relaxation and release. Moving your knees quickly will bring energy into the second chakra. If you feel discomfort, use pillows on each side under your knees. This is also a great preparation for Lotus Pose. Let your lower part of body relax and become more flexible. Enjoy.

2- The Bow - Dhanurasana
This posture straighten your back muscles, maintains the elasticity of your spine, increasing flow of energy in your body, reduces abdominal body fat, keeps the digestive and reproductive system healthy and balanced.

Lie down on your front, head down.
Breath in - bend your knees up and reach back with your hands and hold your ankles.
Breath out - together raise your head and chest, pull your ankles up, lift the knees and thighs off the floor.
Look up, gently take 2-3 deep breaths in this pose and release and relax.
You might also gently rock forward and backwards. Repeat up to 5-10 times.

3 - The Plough - Halasana
The posture by compressing the abdomen, massages the internal organs as well as gives your spine and neck a great flexibility, nourishes the spinal nerves, strengthens the back, shoulder and arm muscles, releases tension.

Lie down on your back, legs together, your hands by your sides.
Inhale - raise your legs up, Exhale
Inhale - bring your hips up off the floor and support your back with your hands. Keep your elbows as close as you can.
Exhale - bring your legs down behind your head without bending your knees. You don't need to touch the floor. Breath deeply in this position.
If your feet do comfortable touch the floor - walk them as far behind your head as you can, clasp your hands together and stretch your arms out behind your back. Breath slow and deep. Keep that position for few second and very slowly get back to lying down. Rest. Breath.


CHAKRA THREE - SOLAR PLEXUS CHAKRA

Sanskrit name - Manipura (lustrous gem)
Location - Solar plexus
Endocrine glands - Pancreas, adrenals
Element - Fire
Color - Yellow
Lesson - Lessons related to self-esteem, ego and personality

If you have issues with:
Personal power, self-esteem, strength of will, self-mastery, self-respect, self-confidence, individuation, care of yourself and others, responsibility for making decisions, sensitivity to criticism, ego
Or physically with:
Abdomen, stomach, liver, gallbladder, intestines, kidney, pancreas, adrenals, spleen, middle spine, arthritis, colon/intestinal problems, diabetes, indigestion, anorexia or bulimia, liver dysfunction
-you might want to do some work for your solar plexus chakra remembering that each chakra shall be treated individually as well as a whole system.

Yoga Postures/Asanas

1 - Forward Bend - Paschimothanasana
The posture invigorates the internal organs, reduces fat, stimulates the nervous system, help the spine keep flexible.
Like down, arms straight out behind you.
Inhale - come up to the sitting position, feet point at the ceiling, sit directly on the pelvic bone, stretch your arms above your head, lengthen the spine.
Exhale - bend forward from the pelvis, keep your back straight, bring your chin toward your shins and your chest toward your thighs. Do not try to bring your head to your knees as this will curve the spine.
In the position breathe deeply and forward a little more every time you exhale.
Hold for three to four deep breaths gradually relaxing in the position.

You can obtain many of the benefits of the Forward Bend while sitting on a chair and gently bending forward, back as straight as possible, placing your hands on the floor by your feet.

2 - The Half Spinal Twist - Ardha Matseyandrasana
It helps the spine become truly flexible, tones the spinal nerves and ligaments, improves the digestion.

Kneel down with your legs together, then sit to the right of your feet lifting your left leg over your right and placing the foot against the outside of the right knee. Keep the spine straight.
Inhale - stretch your arms out to the sides at shoulder level
Exhale - twist around to the left.
Inhale - bring the right arm down on the outside of the left knee and hold the left foot in the right hand, placing your left hand on the floor just behind you.
Exhale - twist as far as possible to the left and look over the left shoulder for few seconds. Breathe slowly.

Twist first to the left and then repeat the sequence twisting to the right.
You might do the twist on the chair if that would be easier for you with the same great benefit.

3 - The Cobra - Bhujangasana
It gives a powerful stretch to your whole body, strengthening and massage abdominal organs. Great help regulating menstrual periods and pain as well as relieving constipation.

Lie down on your stomach, legs together, palms down under your shoulders, forehead on the floor resting.
Inhale - bring your head up, raise your chest using your back muscles as high as you can. Hold for a few deep breaths.
Exhale - slowly return to the first position with your forehead on the floor.
Inhale - come up as before using this time your hands to push you up. Hold it for few deep breaths.
Exhale - relax with your forehead on the floor again.
Very advanced posture - To complete the asana - Continue up and back until you can feel your back bending all the way down from the neck to the base of the spine - and then separate the legs, bend your knees, push your chest out and drop the head back touching the feet. Breathe normally and after few seconds slowly come down.


CHAKRA FOUR - HEART CHAKRA

Sanskrit name - Anahata (unhurt)
Location - Chest, heart
Endocrine glands - Thymus
Element - Air
Color - Green or Pink
Lesson - Lessons related to love, compassion and forgiveness

If you have issues with:
Self-love, self-acceptance, love, trust and openness for others, compassion, relationship, balance, resentment, bitterness, grief, anger, self-centeredness, loneliness, commitments, forgiveness, hope, judgments
Or physically with:
Heart and circulatory system, lungs, ribs/breast, thymus gland, asthma/allergy, lung/breast cancer, upper back, shoulder pain
-you might want to do some work for your heart chakra remembering that each chakra shall be treated individually as well as a whole system.

Yoga Postures/Asanas

1 - The Cobra - Bhujangasana
Benefits as for the forth chakra plus while doing the Cobra for the fifth chakra focus on opening the chest, stimulating the meridians in the arms and expanding the area around your heart.

Lie down on your stomach, legs together, palms down under your shoulders, forehead on the floor resting.
Inhale - bring your head up, raise your chest using your back muscles as high as you can. Hold for a few deep breaths.
Exhale - slowly return to the first position with your forehead on the floor.
Inhale - come up as before using this time your hands to push you up. Hold it for few deep breaths.
Exhale - relax with your forehead on the floor again.
Very advanced posture - To complete the asana - Continue up and back until you can feel your back bending all the way down from the neck to the base of the spine - and then separate the legs, bend your knees, push your chest out and drop the head back touching the feet. Breathe normally and after few seconds slowly come down.

2 - The Warrior - Veerasana
This position extends the muscles and cavities of the chest and stretches and energizes the shoulders and arms. It opens up the chest area, relaxing the muscles around and allowing prana to flow freely in the body.

Kneel on a mat or blanket, sitting back on your heels.
Advanced position for stretching the legs and making the ankles flexible - right leg crossed over your left, toes pointing outward. Repeat position reversing arms and legs.
Inhale - stretch both arms out in front of you.
Exhale - raise your left arm over your head, bending it at the elbow so the left hand rests near the top of your back. Inhale
Exhale - sweet your right arm round to the right side, bending it at the elbow, sending the right hand up your back. Back straight. If your hands meet, clasp your fingers, focus on opening your heart area and breathe gently. If your hands don't meet - either hold something between them such as piece of wood or scarf.

3 - The Bridge - Sethu Bandhasana
The pose strengthens the abdominal and lower back muscles, makes the spine and wrist more supple, open up whole heart area and relieving pressure on the neck.

Lie down on your back with your knees bent and feet together. Place your hands on the lower back and lift your hips up as high as you can. Walk your legs out until your knees are straight and your feel flat on the floor - if you can. Hold the pose for three - four deep breaths and walk your feet back in toward the body.
Inhale - lie down and relax.


CHAKRA FIVE - THROAT CHAKRA

Sanskrit name - Vishuddha (purification)
Location - Throat
Endocrine glands - Thyroid
Element - Sound
Color - Bright Blue
Lesson - Lessons related to self-expression and will

If you have issues with:
Self-expression, speaking your own truth, listening, creativity, lies, choice and strength of will, following your dreams, using your personal power to create, addiction, judgment, criticism, faith, capacity to make decision
Or physically with:
Throat, thyroid, mouth, teeth, gums, parathyroid, scoliosis, swollen glands, chronic sore throat, voice, neck
-you might want to do some work for your throat chakra remembering that each chakra shall be treated individually as well as a whole system.

Yoga Postures/Asanas

1 - The Camel Pose (simple version) - Ustrasana
This pose encourages good blood supply to the neck, keeping the energy moving through the throat chakra and opens up the front are of the body.

Sit on your heels. Clasp your hands behind you.
Inhale - Exhale - allowing your head to drop backwards and raising your arms a little behind you.
Hold the posture for few second. Release your hands on an out breath and bring yourself back to sitting upright.
Repeat three - four times.

2 - The Shoulderstand - Sarvangasana
This posture rejuvenates the whole body, stretches the neck and upper spine, stimulates the thyroid and parathyroid gland by pressing your chin into the base of your throat. It also encourages the deep abdominal breathing.
If you suffer from a headache while doing the shoulderstand, put a mat or small blanket under your neck.

Lie down on the floor, legs together, palms down by your sides.
Inhale - push down and your hands and raise your legs straight up above you. Lift your hips off the floor and bring your legs up.
Exhale - bend your arms and support your body by holding as near the shoulders as possible with elbows towards each other. Push your back up and lift your legs.
Straighten your spine and bring the legs up to a vertical position. Breathe slowly and deeply. Keep your feet relaxed but straight. After few deep breaths relax and do The Fish pose.

3 - The Fish - Matsyasana
The pose relieve the stiffness in your neck and shoulders muscles and correcting and tendency to rounded shoulders. It opens up the heart area greatly, tones the nerves of the neck and back, ensures that thyroid and parathyroid glands obtain maximum benefit from the Shoulderstand. It also expand the ribcage fully and aids deep breathing and increasing your lung capacity.

Lie down on your back, legs straight on the floor, feet together. Place your hands underneath your thighs with your palms down.
Inhale - press down on your elbows and arch your back, resting the top of your head on the floor.
Exhale. Breath deeply in this position for few seconds/minutes. It is good to remain in this pose for at least half the amount of time that you spent in the Shoulderstand in order to balance the stretch.
To come out of the pose, lift your head and place it gently back down, then release the arms.


CHAKRA SIX - THIRD EYE/BROW CHAKRA

Sanskrit name - Ajna (perceive and command)
Location - Brow
Endocrine glands - Pineal
Element - Light
Color - Indigo
Lesson - Lessons related to wisdom, intuition, insight, mind

If you have issues with:
Clarity, vision, intuition, imagination, truth, intellectual ability, openness to the ideas of others, ability to learn from experience, emotional intelligence, feelings of adequacy
Or physically with:
Nervous system, eyes, ears, nose, pineal and pituitary gland, brain tumor, stroke, neurological disturbances, blindness, full spine difficulties, learning disabilities
-you might want to do some work for your brow chakra remembering that each chakra shall be treated individually as well as a whole system.

Yoga Postures/Asanas

1 - The Fish - Matsyasana
The pose relieve the stiffness in your neck and shoulders muscles and correcting and tendency to rounded shoulders. It opens up the heart area greatly, tones the nerves of the neck and back, ensures that thyroid and parathyroid glands obtain maximum benefit from the Shoulderstand. It also expand the ribcage fully and aids deep breathing and increasing your lung capacity. It can help greatly focus energy at the brow chakra.

Lie down on your back, legs straight on the floor, feet together. Place your hands underneath your thighs with your palms down.
Inhale - press down on your elbows and arch your back, resting the top of your head on the floor.
Exhale. Breath deeply in this position for few seconds/minutes. It is good to remain in this pose for at least half the amount of time that you spent in the Shoulderstand in order to balance the stretch.
To come out of the pose, lift your head and place it gently back down, then release the arms.

2 - The Tree
Practicing this asana brings a wonderful feeling of inner peace, helps to develop a great balance and concentration, focus energy at the brow chakra.

From standing position put one leg on the other, tucking securely in the Half Lotus and hands pressing together in the prayer pose. Get the balance and then straight your hands above your head, palms together. Breathe deeply while you hold the pose, focus on your third eye or fix your gaze on a point in front of you. At first you might like to keep your eyes open but once you can hold the pose, practice with eyes closed. Repeat them on the both sides.
Before placing your leg in the Half Lotus, first get your balance with the leg just raised, then with the foot pressed against the inner thigh of the opposite leg.

3 - The Headstand - Sirshasana
It is one of the most powerfully beneficial postures for body and mind. It rests the heart by reversing the normal effects of gravity, aids your circulation and relieves pressure on the lower back. If practiced regularly also improve memory, concentration, make your breathe deeply bringing the oxygen to the body and blood to the brain. Great balanced posture.

Mastering the Headstand doesn't require a great strength, rather a good concentration and believing you can do it.
Kneel down and rest your weight on your forearms. Wrap your hands around your elbows and then releaser them and place in front of you with fingers interlocked.
Place your back of your head in your clasped hands and the top of your head on the floor.
Straighten your knees and raise your hips. Without bending your knees, walk your feet towards your head. Pull your hips back so that your neck is in a straight line with the spine. Bend your knees in to your chest and lift your feet off the floor, pulling your hips backward as you do so. Do all that very slowly. Breath. Then lift your leg toward the ceiling, using your abdominal muscles. Straighten your legs, relax, breathe for a few seconds/minutes and come down very slowly. Rest in the Child's Pose for at least six deep breaths.
Kneel down and sit back on your feet, heels pointing outward. Place your forehead on the floor and bring your arms alongside your body with palms turned upward.


CHAKRA SEVEN - CROWN CHAKRA

Sanskrit name - Sahasrara ('thousandfold')
Location - Crown of head
Endocrine glands - Pituitary
Element - Thought, consciousness
Color - White or violet
Lesson - Lessons related to spirituality

If you have issues with:
Spiritual connection, intelligence, understanding, self-knowledge, universal identity, ability to trust life/universe, values, courage, humanitarianism, selflessness, ability to see larger picture, faith, inspiration, mystical depression
Or physically with:
Muscular system, skeletal system, skin, chronic exhaustion that is not linked to a physical disorder, sensitivity to light, sound and other environmental factors
-you might want to do some work for your crown chakra remembering that each chakra shall be treated individually as well as a whole system.

Yoga Postures/Asanas

1 - The Dog - Adho Mukha Swanasana
This posture helps to balance the energy between the feel and the crown chakra. Great for keeping your back flexible, strengthen your shoulders, arms, stretching your legs and spine.

Kneel with your knees in a straight line under your hips and your hands with fingers spread in a straight line under your shoulders. Tuck your toes under.
Inhale - lift your pelvis and straighten your legs, keeping your had down, your bottom is lifting upwards and your heels are lowering to the floor.
While holding the posture breath naturally and focus on visualizing the energy coming from your feet to your crown and then from your crown to your feet.
Inhale - Exhale - and lower yourself back to the kneeling position. Rest your forehead on the floor and relax for a few minutes.

2 - The Lotus - Padmasana
It is a classic posture for meditation and pranayama. Sitting with your spine straight and legs folded into a steady base, brings the body into an effortless, resting state. The longer you hold it, the more the metabolism slows and the mind clears and grows calm. Prana flows smoothly, increasing your power of concentration. The pose makes ankles, knees, hips more flexible.

Do the Lotus warm-ups such as Butterfly pose and the Half Lotus first.
Sit down with your legs in the "V" shape in front of you and your spine straight. Bend one knee and bring the foot in, placing it high on the other thigh. Bring your second foot in breathing deeply and slowly.
Do not force yourself to any of the position. If you place your other foot under the tight, you form the Half Lotus (Ardha Padmasana) which might be much easier at first to practice and it has got the same benefit while meditating or practicing pranayama.
For the full Lotus, lift the second leg in over the first, placing the foot high on the opposite thigh. Your hands on your knees or in any mudra (hands position) you like.
In the classic Lotus, the left leg is on top, and the knees touch the floor.


The Sun Salutation - Surya Namaskar
It is a great sequence of twelve positions performed as one continuous exercise. Each position counteracts the one before, stretching the body in different way, expanding the chest and regulate the breathing. It also systematically activates the energies of each chakra. If practiced regularly, it will help to energize each chakra and keep them all in balance.


I would like to say Thank you to a Dear Friend of mine, yoga teacher Basia Tomasik
who is adding few more asanas for 5 chakras using Bihar School of Yoga ''Yoga for Healing'' as her source.

1) Muladhara Chakra - The Power of Earth

Kadasana (root posture), Merudandasana (mountain staff posture), Eka Padasana (one-legged pose), Upavista Kanasana (seated angle pose), Utthita Hasta Padasana (hand to foot extension pose), Parsvakonasana (side angle pose), Sanatana Asana (eternal pose), Garudasana (sacred eagle pose), Kapotasana (dove pose), Supta Virasana (reclining Hero's pose).

2) Swadhisthasana Chakra - The Power of Water

Niralambana Paschimottanasana (unsupported back extension pose), Virabhadra II, Setu Bandhasana,
Shashankasana, Omkarasana (om pose), Ardha Chandrasana, Padmasana, Shalabasana, Prasarita Padottasana (leg extension pose), Kakasana (crow pose).

3) Manipura Chakra - The Power of Fire

Paschimottanasana, Nataraj II, Arda Baddha Padmasana (half lotus stretch pose), Janusirshasana (head to knee pose), Chakrasana, Virabhadra I, Dhanurasana, Sirsha Angusthana Yogasana (head to ankle yoga pose), Hari Hara Asana, Simhasana (lion's pose).

4) Anahata Chakra - The Power of Air

Ushtrasana, Bhujangasana, Gomukhasana (cow face pose), Anjaneya Asana, Vashishtha Asana, Parivrtta Janusirshasana (rotating head to knee pose), Uttanasana (forward stretch posture), Halasana, Dandasana (staff pose), Shavasana, Anantasana (posture of infinity).

5) Vishuddha Chakra - The Power of Space

Nataraj I (dancing shiva), Vajrasana (thunderbolt pose), Urdhva Bhujangasana (raised cobra pose), Sirshasana, Pranamasana (the posture of greeting), Sarvangasana, Matsyasana, Vrkasana (tree pose), Trikonasana, Nilayana Padmasana (descending lotus pose).

 

For more information about Chakras and Yoga please go to websites:
Caroline Myss
http://www.myss.com
Anodea Judith http://www.sacredcenters.com/chakras.html
Books -
'The anatomy of Spirit' - Caroline Myss;
'Chakra Balancing' - Anodea Judith;
'Healing with crystal and chakra energies' - Sue and Simon Lilly;
'The Sivananda Companion to Yoga' - The Sivananda Yoga Center