I used to think the chakra system, while intriguing and mystical sounding, was actually a bunch of nonsense. To be fair, I was professionally raised on the scientific method for years and years in my training to become a psychologist. It still feels like blasphemy in some ways to be referencing a system we cannot measure. In the eyes of science we tend to dismiss what we cannot easily quantify. Yet some of the most profound, most sacred aspects of our lives go beyond containment or measurement.
As I deepened my understanding of the chakra system in yoga teacher training, I began to appreciate the beauty, complexity, and – dare I say – magic of learning how to connect with the energetic layers of our being. Whether we can measure it or not, this stuff is powerfully legit. What at once had been fancy words overheard in yoga class overtime became for me a living, breathing learning experience opening up a whole new depth to which I could connect with not only myself but the clients I worked with.
As I studied the energetic body deeper, I began to observe patterns in symptoms clients experienced and correlated them to associated chakras. The development of our chakra system very much follows our early childhood developmental milestones and experiences. When we encounter trauma at these early ages associated with each chakra, we tend to develop imbalances and distress in the corresponding chakras associated with those stages of development. I began to see this more and more with the humans in my private practice. We began to practice and apply the self-care wisdom of the chakras. And to my delight, change started happening. Balance would become restored. A sense of safety returned. A feeling of self-agency emerged, immeasurable yet powerful.
The good news is that exploring our chakra system is very much an experiential activity. We don’t have to wholeheartedly believe in it for it to work. It is something we connect with and find embodied within us in the present moment. Finding balance in our chakra system is a felt sense rather than a belief system.
What follows are self-care practice recommendations for each of the core seven chakras in our system. I included a brief review of what happens at each energetic layer and offer suggestions for ways we can move towards energetic balance. I suggest trying a number of the different practices listed under each chakra as we tend to resonate more strongly with some rather than others. Happy exploring! May you come to appreciate the beautiful depth of you in a much more profound way.
Root Chakra (Muladhara): Grounding Practices
The root chakra, associated with stability and the connection to the earth, thrives on grounding practices. Engage in activities anchoring us to the present moment and instilling a sense of security.
When balanced: we feel safe, at home in the world, fearless, safe, and secure relating with others and ourselves, trusting in life.
Practice suggestions: walking barefoot, squats, lunges, forward folds, observing the effects of gravity on the body, weighted blankets, restorative yoga, the color red.
Sacral Chakra (Svadhisthana): Creative Expression
The sacral chakra, governing creativity and emotions, flourishes through activities unleashing our artistic side and nurturing emotional well-being.
When balanced: our relationships with ourselves and each other feel harmonious, trusting, and pleasurable. We feel safe to feel our feelings, connect with pleasure, and create.
Practice suggestions: Connect with water, intuitive movement; savoring small pleasures, hip openers, hip circles, spiral movement, creative arts (painting, drawing, crafting, etc.), journaling to express our feelings, the color orange.
Solar Plexus Chakra (Manipura): Empowerment Practices
The solar plexus chakra, associated with personal power, confidence, and self-esteem, benefits from practices that empower and invigorate our sense of self.
When balanced: we feel confident, powerful, and ready to take on the challenges coming our way. We can set and maintain healthy boundaries with ourselves and others.
Practice Suggestions: Core strengthening exercises, setting boundaries, positive affirmations reminding us of our strength, taking a walk in the sun, sitting near a fire, the color yellow.
Heart Chakra (Anahata): Love and Connection
The heart chakra, the center of love and compassion, thrives on practices fostering a sense of connection and love towards oneself and others.
When balanced: we feel connected to the world around us, open to all experiences in life. We feel an abundance of empathy, compassion, and love.
Practice suggestions: Gratitude journaling, heart-opening poses, loving-kindness meditation, activities sparking love, passion, and joy; the color green.
Throat Chakra (Vishuddha): Communication and Expression
The throat chakra, governing communication and self-expression, benefits from practices enhancing our ability to express ourselves authentically.
When balanced: we possess the ability to speak fearlessly and with compassion, we also open up to listening to and hearing others. We communicate clearly and effectively.
Practice suggestions: Singing, humming, chanting, journaling, neck stretches, focusing on the breath, the color blue.
Third Eye Chakra (Ajna): Intuition and Awareness
The third eye chakra, associated with intuition and heightened awareness, thrives on practices that enhance our inner senses.
When in balance: we can tune into and trust our intuition and imagination. We see our life with clarity, self-awareness, and emotional balance.
Practice Suggestions: meditation, visualization, inversions, forward folds, affirmations, morning pages journaling, the color indigo.
Crown Chakra (Sahasrara): Spiritual Connection
The crown chakra, the pinnacle of spiritual connection and enlightenment, benefits from practices elevating your consciousness.
When in balance: we feel a sense of peace and connectedness, a greater sense of purpose, connection to spirit, a sense we are connected with something much larger than ourselves, firm roots in the present moment.
Practice suggestions: connecting with nature, silence, withdrawal of the senses, meditation, gratitude practices, expanding the mind with books and podcasts, the color purple.
Dr. Jillian Simpson, PsyD, E-RYT 500, is a feminist psychologist, coach, yoga teacher, and professional troublemaker. She earned a doctorate in Counseling Psychology from University of St. Thomas in Minnesota and possesses over 20 years of clinical mental health experience, helping a different range of humans rise above all manner of trauma, tragedy, and suffering.
Her superpower is seeing human potential and she is passionate about co-creating spaces of belonging where humans feel safe to show up real. She founded Velveteen Alchemy, a feminist psychology yoga coaching practice aimed at wholeness embodiment, internalized oppression eradication, and support reclaiming our wild.
