Yoga For The Throat Chakra

The throat chakra (Vishudda), is the fifth of the seven chakras and is located at the centre of the neck in line with the throat. This chakra is the source of our communication and verbal expression and from where we speak our ‘highest’ truth.

Sound is very important to this chakra as the sounds and vibrations we make from our throat can be ‘heard’ or ‘sensed’ throughout our entire body so chanting, humming and even singing are great ways to open our throat chakra.

The throat chakra covers a number of areas in the body, including the mouth, jaw, tongue, pharynx, larynx, thyroid gland and neck and shoulders so when it comes to yoga for the throat chakra poses and postures that stretch or stimulate our neck, throat and thyroid gland such as backbends and inversions can be extremely helpful, keeping this chakra balanced and energized so we can communicate freely and express ourselves clearly.

As our neck and shoulders can be sensitive it’s always good to start with some simple neck and shoulder exercises to help us ease into the postures and avoid discomfort or injury.

Shoulder Rolls

Seated or standing upright with your arms down by your sides gently lift your shoulders to your ears and roll your shoulders back and forth in circular motion for 4 repetitions. Then reverse the action by going in the opposite direction for 4 repetitions.

Neck Circles

Bow your head slightly so your chin is by your chest. Turn your head slowly towards your right shoulder then in an anti-clockwise motion bring your head up and over to your left shoulder before bringing it back to centre. Repeat this 3 times then change direction so you’re going left to right in a clockwise motion for another 3 repetitions.

Still standing or seated upright and looking directly ahead of you, turn your head slowly toward your right shoulder. Breathe in, and on the exhale let your head move naturally so the stretch goes a little deeper and you’re looking behind your shoulder.

Matsyasana (Fish Pose)

• Lie flat on your back with your arms by your sides and palms facing the floor.
• Place your right arm and hand under the right side of your body and the left underneath the left the left side so you are ‘lying’ on you’re the backs of your hands.
• Inhale and raise your head, shoulders and upper arms off the floor so you are resting on your forearms and palms, but ensure your buttocks and your legs are on the floor.
• Exhale and press your elbows into the mat and curve your back until the top of your head rests on the mat.
• Arch your back and raise your chest so you feel your chest ‘opening’ and push your heels away from your body and towards the end of your mat.

Halasana (Plow Pose)

• Lie on your back with your arms by your sides.
• Inhale and lift your legs to a 90-degree angle supporting your lower back with your hands as you lift.
• Keep lifting your legs and bring your hips over your shoulders until your toes touch the mat.
• Press your toes firmly into the mat whilst pulling your inner thighs towards your pelvis.
• There’s a tendency to push your chin into your chest at this stage so be aware of this and ensure you leave some space between your chin and your chest.

Supported Shoulder Stand

• Fold two blankets into rectangles and stack them one on top of the other.
• Lie on the blankets with your shoulders supported and your head on the mat or floor with your arms by your sides.
• Bend your knees and place your feet on the floor with the heels close to your sitting bones.
• Exhale and press your arms against the floor while pushing your feet away from the floor, drawing your thighs into the torso.
• Keep curling your pelvis until your knees come toward your face. Hold your back with both hands for extra support, keeping your elbows shoulder width apart and raise your pelvis over the shoulders.
• Inhale and lift your bent knees toward the ceiling.
• Straighten the knees and press your heels up toward the ceiling.
• Soften the throat and tongue and press your shoulder blades into the mat.
• Move the sternum toward the chin keeping your forehead parallel to the floor.
• Press the backs of your upper arms and the tops of your shoulders into the blanket and try to lift the upper spine away from the floor.
• Gaze softly at your chest.

Cat/Cow

• Lower your knees to the floor and put your hands in front of you so you’re on all fours.
• Keeping your arms straight, place your palms directly under your shoulders maintaining a neutral spine.
• Inhale and drop your belly and roll your shoulders back into Cow Pose.
• Exhale, press your palms into the floor and arch your back, dropping your tailbone into Cat Pose.
• Repeat 3 times.