In this article: Discover the best yoga poses for the Throat chakra and their benefits!
The throat chakra, known as Vishuddha in the Sanskrit language, is a major energy center in the body that’s associated with self-expression and communication. This energetic center is located at the base of your neck, just above your collarbones.
The throat chakra is related to communication, both verbal and nonverbal. It also governs the expression of our true self and is the center from which we can state what needs to be said with power and conviction.
As we hold specific yoga poses, we open up this chakra to allow for greater clarity of thought and action.
We are able to speak out when needed or requested, as well as see through any deception that may have previously been hidden from us. This contributes significantly toward achieving personal goals through effective communication with others.
Read on to discover ten simple yet powerful yoga poses for the throat chakra and how they can benefit your well-being.
Note: Affiliate links may be used in this post. We may receive a small commission at no extra cost to you if you make a purchase through our affiliate link. Read our full disclosure policy here.
Throat Chakra Characteristics
Quality: Vibration, Sound, Voice
Nerve Plexus: Pharyngeal Plexus, Cervical Plexus
Body Parts: Throat, Ears, Mouth
Physical Ailments: Sore Throat, Loss of Voice, Thyroid Problems, Mouth Ulcers, Headaches, Ear Infections
Signs of a Throat Chakra Imbalance
The throat chakra is the fifth energy center and is located at the base of your neck, close to where your collarbones meet.
It governs communication and self-expression. When this energy center is open and balanced, you have no trouble speaking up for yourself or expressing what it is that you truly desire.
On the other hand, when this energy center becomes blocked or imbalanced, it can lead to a lack of confidence, speaking anxiety, and difficulty being honest with both yourself and others about what you truly want or need.
Excessive Throat Chakra
The chakras can be imbalanced in one way or another – either overactive or underactive. When the chakra is overactive, it’s known as being in excess. An excessive throat chakra manifests itself as chattiness, stuttering, gossiping, a tendency to interrupt, being critical, or over-opinionated.
Deficient Throat Chakra
When the chakra is underactive, it is said to be deficient. A deficient throat chakra often assumes the characteristics of fear (particularly about speaking or about your personal truth), difficulty with expression, anxiety regarding communication, or physical manifestations such as mouth ulcers or earaches.
10 Best Yoga Poses For Balancing The Throat Chakra
Now that we know more about the fifth energy center and its function, let’s find out what are the best yoga poses for opening your throat chakra.
1. Lion’s Breath – Simhasana
One way to unblock your throat chakra is through a practice called Lion’s Breath. This simple breathing technique activates and opens up your throat chakra so that you can express yourself with more confidence, clarity, and ease.
To perform Lion’s Breath, you will first want to sit in a comfortable position on the floor or at your desk.
Then you will slowly inhale through your mouth while making an ‘ahhh’ sound with your voice. As you exhale through your nose, press your tongue to the roof of your mouth and curl it up into a point.
You should feel like a lion yawning as you breathe out – this is where the name of this exercise comes from!
Performing one to three rounds of Lion’s Breath each day can help open up and balance your throat chakra so that you can express yourself with greater confidence and conviction.
2. Supported Fish Pose – Matsyasana
To support your fifth energetic center and foster healthy expression on all levels – physical, mental, emotional, and spiritual – it’s important to maintain mobility and flexibility in the muscles of your neck.
One simple way to help keep these muscles flexible is by practicing Supported Fish Pose. By gently pressing your head backwards while lifting your chest forward into this backbend pose, you can encourage circulation to both your throat chakra and nearby lymph nodes.
Take two blocks – one placed horizontally beneath your shoulder blades and one placed vertically beneath the base of your skull.
Adjust the heights as necessary to accommodate your mobility. Allow your upper body to relax.
Then, stretch out your legs or take the soles of your feet together and allow your knees to splay out wide.
3. Child’s Pose – Balasana
The Child’s Pose is another simple yoga posture that can help to open and balance the throat chakra.
In general, this chakra plays an important role in helping you to express your true thoughts and feelings.
By opening and balancing the throat chakra through specific postures like the Child’s Pose, you may also find greater confidence in expressing yourself through art or other creative pursuits.
To get started, begin by kneeling down on the floor with your knees hip-width apart. From here, slowly lower your forehead to rest on the floor and reach your arms in front of you.
Alternatively, you can put your arms along the sides of your body, palms facing up.
You can stay here for just a few breaths to enjoy the calming effect of this posture or hold it as long as you like while focusing on deepening your breath and opening yourself to new ideas and opportunities around self-expression.
Whatever you choose, be sure to honor your body’s limits by feeling free to modify this pose in any way that feels appropriate for you at this time.
4. Cobra Pose – Bhujangasana
Cobra Pose is a yoga pose that helps to open and stretch the throat chakra, which can also help to release any blockages in this area.
By practicing Cobra Pose regularly, you can strengthen your neck and back muscles while also loosening up any tightness in your throat.
This is an excellent pose for singers or public speakers who want to feel more confident and relaxed when speaking with others.
To practice Cobra Pose, begin by lying on your belly with your chin resting on the floor. Place your hands underneath your shoulders, with your fingers spread out wide.
As you inhale, slowly lift your head, neck, chest, elbows, and upper back off the ground while keeping your hips firmly planted on the mat or floor.
Look up toward the sky as you hold this position for a few breaths before returning to the starting position and repeating. Keep your elbows hugged in toward your ribs.
You can also try variations of this pose such as placing one hand behind your head while keeping the second hand down on the ground, or bending one knee up off the ground and bringing it in toward your nose during the stretch.
5. Puppy Pose – Anahatasana
The Puppy Pose can help to open the throat chakra by gently massaging the thyroid gland in this area.
It can also help reduce tension in the neck and upper back, which can keep us from speaking freely about what we want or need.
Practicing Puppy Pose on a regular basis may increase your ability to express yourself openly, as well as reduce any anxiety about sharing your ideas with others.
To get into this pose from the Table Top position, walk your arms forward until your chest and forehead come to the earth.
Keep your hips over your knees, your bum in the air. If it feels ok in your body, allow your chest and chin to come to the floor, really opening up through the throat.
For a more active Puppy Pose, you can come on to your fingertips.
6. Camel Pose – Ustrasana
Camel Pose is a backbend yoga posture that works directly on opening up your throat area. It is an intermediate-level pose, so it’s important to take things slowly and gently so that you don’t strain any muscles or injure yourself.
To begin Camel Pose, start in a kneeling position with your toes tucked. Your knees should be hip-width apart and aligned directly beneath your hips.
Place your palms flat on the back of your pelvis or lower back, with your fingers pointing down toward the floor.
As you inhale deeply, lift up through your chest as far as possible while keeping your chin lifted and looking slightly forward to prevent straining any muscles in your neck.
As you exhale, arch backward slowly while keeping your core engaged to support the movement. Let gravity pull you so that you feel a stretch along the front of both thighs and deep into the belly.
As you settle into the pose, if you are comfortable, feel free to reach back with your hands to grasp your heels.
7. Reverse Plank – Purvottanasana
The Reverse Plank pose is a variation of the traditional plank pose that can help encourage communication and self-expression.
To perform the Reverse Plank Pose, start in a seated position with your legs outstretched in front of you. Take the palms of your hands beside your hips on the ground, fingertips facing forward.
As you gently press into your hands, lift your hips and slowly let your head drop back, opening through the throat. The soles of your feet will probably make contact with the earth. Keep your legs lifted and your arms active.
8. Shoulder Stand – Salamba Sarvangasana
To practice Shoulder Stand, lie on your back and place your arms by your sides with your palms facing down. Next, press the inner arches of your feet together and lift your legs up into the air until they are balanced above your shoulders.
Keep your knees slightly bent and make sure that you do not put any strain on your neck while in this position. Concentrate on opening up the throat chakra and breathing deeply to release old emotions that may be trapped there.
Hold this pose for at least 5 minutes, or as long as it feels comfortable for you.
Be sure not to look from side to side while your neck is in this precarious position. Keep your gaze toward your toes.
9. Plow Pose – Halasana
Plow Pose can be used to open and align the throat chakra, which also helps clear and balance your energy in this area.
To do Plow Pose with respect to the throat chakra, simply drop your toes back behind your head from shoulder stand. Keep your torso, head, and neck in the same position. Do not move your neck from side to side.
You can place your hands on your hips for support as you move into position. Keep the backs of your legs lifted toward the sky and your hips stacked above your shoulders.
10. Corpse Pose – Savasana
While it may not seem like Savasana has much to offer in terms of healing the throat chakra, the truth is that this meditative pose can be used to hone in on the energies of any of the seven chakras.
Lay down with your arms by your side, palms face up. Allow your legs to relax, feet gently splayed open to either side.
Close your eyes and focus on the space just behind your throat chakra. Imagine a soft blue light moving up through your throat, filling it with healing energy.
Breathe in and out slowly, focusing on this feeling. Hold this position for as long as you’d like.
When focusing on the throat chakra during savasana, it’s important to keep your neck relaxed and free from tension.
You can do this by keeping your chin slightly tucked in and not allowing it to jut forward or up. Doing so will also help to stretch out all of the muscles along the back of your neck and shoulders.
So there you have it, the ten best yoga poses to help release and unblock your throat chakra. Give them a try next time you’re feeling stuck or like you can’t voice your truths.
Alternatively, you can try these other techniques to heal your fifth energy center. Have you ever tried any of these yoga poses for the throat chakra? Let me know in the comments below!
Discover more yoga poses to balance the chakras: