Yoga Flow for the Throat Chakra (neck)
Here’s a yoga flow designed to balance and activate the throat chakra, known as Vishuddha in yoga philosophy. The throat chakra is associated with communication, self-expression, and authenticity. Practicing yoga poses that open and stimulate this area can help to release tension, enhance clarity of communication, and promote self-confidence.
1. Easy Pose (Sukhasana) with Neck Rolls:
• Sit comfortably in a cross-legged position.
• Close your eyes and take a few deep breaths.
• Begin gentle neck rolls, moving your head in a circular motion to release tension in the neck and throat.
2. Cat-Cow Pose (Marjaryasana-Bitilasana):
• Come to a tabletop position with wrists under shoulders and knees under hips.
• Inhale, arch your back, lift your head and tailbone (Cow Pose).
• Exhale, round your spine, tuck your chin to chest (Cat Pose).
• Flow between these two poses synchronizing movement with breath for several rounds.
3. Shoulder Opener (Gomukhasana Arms):
• From a seated position, bring your right arm up overhead, bend at the elbow, and reach your right hand down your back.
• Bring your left arm behind your back, reaching up and clasping hands if possible.
• Hold for several breaths, feeling the stretch across the chest and shoulders.
• Switch sides and repeat.
4. Fish Pose (Matsyasana):
• Lie on your back with legs extended and arms alongside your body.
• Slide your hands palms-down underneath your buttocks.
• Inhale, press your forearms and elbows into the floor, lifting your upper torso and head away from the floor.
• Arch your back and release your head back, allowing the throat to open.
• Hold for a few breaths, then gently release back to the floor.
5. Plow Pose (Halasana):
• From a lying position on your back, lift your legs overhead and lower them toward the floor behind you.
• Support your back with your hands or interlace your fingers on the floor.
• Keep your legs straight and toes touching the floor behind you.
• Hold for several breaths, feeling the stretch along the spine and throat area.
6. Supported Shoulderstand (Salamba Sarvangasana):
• From Plow Pose, bend your elbows and place your hands on your lower back for support.
• Lift your legs straight up toward the ceiling, forming a straight line with your torso.
• Hold for several breaths, focusing on your throat chakra and the circulation of energy in this area.
7. Fish Pose (Matsyasana) Variation with Neck Stretch:
• Come back to Fish Pose, but this time, interlace your fingers behind your head.
• Gently pull your head up, creating a stretch along the front of the throat and neck.
• Hold for a few breaths, then release and rest in Corpse Pose (Shavasana).
8. Pranayama - Ujjayi Breath:
• Sit comfortably with a straight spine.
• Close your eyes and begin to breathe deeply in and out through your nose.
• Constrict the back of your throat slightly, creating an oceanic sound with your breath (Ujjayi breath).
• Focus on the sound and sensation of your breath, bringing awareness to your throat chakra.
9. Meditation - Chanting “Ham”:
• Find a comfortable seated position.
• Place your hands on your knees or in your lap.
• Close your eyes and take a few deep breaths.
• Begin chanting the seed mantra for the throat chakra, “Ham” (pronounced like ‘hum’).
• Repeat the chant silently or aloud, feeling the vibration in your throat and focusing on clear communication and self-expression.
10. Final Relaxation (Savasana):
• Lie down on your back with your arms by your sides, palms facing up.
• Close your eyes and relax your entire body.
• Stay in Savasana for several minutes, integrating the benefits of your practice and allowing the energy to settle.
Conclusion
Practicing this yoga flow for the throat chakra can help to balance and activate Vishuddha, promoting clear communication, authentic self-expression, and a sense of inner truth. Incorporate this sequence regularly to support your throat chakra’s health and enhance your ability to express yourself with clarity and confidence.
