A Full Chakra Yoga Flow: Moving from Grounding to Stillness
If you’ve ever come to a yoga class and heard the word chakra, you might have wondered what it actually means.
Chakras are energy centres in the body, originating from ancient yogic traditions, and they help guide how we feel physically, emotionally, and mentally.
In yoga, we can use movement, breath, and awareness to bring balance to these energy centres.
In this post, I’ll guide you through a full chakra yoga flow—moving from the base of the body all the way to stillness at the crown.
What Are the Chakras?
The word chakra means “wheel” or “disk,” and there are 7 main chakras that run along the spine.
Each one is connected to:
A style of movement in yoga
A part of the body
An emotional theme
Eating nutrient-dense meals like this not only fuels your body but also supports:
- Energy and stamina for longer yoga flows
- Mental clarity for meditation and mindfulness
- Reduced inflammation and faster recovery after practice
Root Chakra – Grounding & Stability
- Location: Base of the spine
- Theme: Safety, grounding
- When we start a practice, we begin here—connecting to the earth beneath us.
- Try:
- Mountain Pose
- Forward Fold
- Warrior I
- 👉 Focus on feeling steady, supported, and grounded.
Sacral Chakra – Flow & Creativity
Location: Lower abdomen
Theme: Emotion, fluidity
This is where we invite softness and movement into the body.
Try:
- Hip openers
- Low lunges
- Gentle flowing transitions
👉 Move like water—smooth and continuous.
Solar Plexus Chakra – Confidence & Power
Yoga is a practice of balance, and the same principle applies to your diet. Choosing whole, nourishing foods helps you:
- Maintain steady energy levels throughout the day
- Support mental focus and emotional well-being
- Aid physical recovery and reduce inflammation
This broccoli soup is an easy, delicious way to integrate mindful eating into your yoga lifestyle. A warm bowl after class is more than a meal—it’s a moment to honor your body and cultivate gratitude for what nourishes you.
Heart Chakra – Love & Openness
Location: Centre of the chest
Theme: Compassion, connection
This is often the emotional centre of your practice.
Try:
- Cobra
- Bridge
- Camel
👉 Lift your chest and create space in your heart.
Throat Chakra – Expression & Truth
Location: Throat
Theme: Communication
Here, we create space to express ourselves.
Try:
- Fish Pose
- Gentle neck stretches
- Lion’s Breath
👉 Let your voice and breath flow freely.
Third Eye Chakra – Intuition & Awareness
Location: Between the eyebrows
Theme: Insight, clarity
This is where your practice becomes more inward.
Try:
- Child’s Pose
- Forward Fold
- Seated stillness
👉 Turn your attention inward.
Crown Chakra – Stillness & Connection
Location: Top of the head
Theme: Awareness, presence
We end in stillness—allowing everything to settle.
Try:
- Seated meditation
- Savasana
👉 Simply be.
Bringing It All Together
A chakra-based flow is about moving through the body with intention.
You’re not just stretching—you’re:
- Grounding
- Opening
- Strengthening
- Releasing
- Connecting
Final Thoughts
Chakras aren’t something you need to “get right.”
They’re simply a tool to guide awareness and deepen your yoga practice.
Yoga, at its core, is about connection—body, mind, and energy.
Join me at Glowga for a Chakra Inspired flow
If you’d like to experience this in a class:
→ Join me at Glowga for a chakra-inspired flow
