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10 Throat Chakra Yoga Poses

10 Throat Chakra Yoga Poses

The ancient practice of yoga offers a holistic approach to balancing the body’s energy centers, known as chakras.

The Throat Chakra, or Vishuddha Chakra, is the fifth chakra. As the name suggests it’s located in the throat at the base of the neck, above the Heart Chakra and below the Third Eye Chakra. It is associated with communication, self-expression, and the ability to speak one’s truth.

Incorporating specific yoga poses into your practice can help activate and balance the Throat Chakra.

Here, we explore several Vishuddha Chakra yoga poses along with their benefits and instructions. We’ve also asked yoga teacher and physical therapist Dr. Tara Salay to share her favorite Throat Chakra healing pose. 

Adho Mukha Svanasana (Downward Facing Dog)

Adho Mukha Svanasana, often referred to as Downward Facing Dog, is a foundational yoga pose that resembles an inverted V-shape. It’s a combination of forward bend and inversion, with the hands and feet pressing into the mat while the hips reach toward the ceiling.


  • Elongates and decompresses the spine.
  • Strengthens the arms, shoulders, and upper back.
  • Stretches and lengthens the hamstrings.
  • Encourages blood flow to the brain.

How To Do It

  1. Begin in a tabletop position with your wrists under your shoulders and your knees under your hips.
  2. Spread your fingers wide, press into your palms, and lift your knees off the mat.
  3. Lift your hips toward the ceiling, straighten your legs, and ground your heels toward the floor.
  4. Keep your head between your arms, gaze toward your feet, and maintain neck alignment.
  5. Broaden your shoulder blades, drawing them away from your ears.
  6. Lengthen your spine, engage your core, and take deep breaths.
  7. Aim to ground your heels; a slight knee bend is fine for tight hamstrings.
  8. Hold for 30 seconds to a minute. To release, bend your knees back to the mat.

Balasana (Child’s Pose)

Balasana is a resting yoga pose that involves sitting back on your heels and reaching your arms forward, lowering your chest toward the mat.

This restorative pose is often utilized as a resting position in various yoga sequences, allowing practitioners to reconnect with their breath, release tension, and find a moment of repose amidst the flow of more dynamic postures.


  • Relaxes the spine and neck.
  • Stretches the hips, thighs, and ankles.
  • Calms the mind and reduces stress.

How To Do It

  1. Kneel on the mat with toes touching and knees spread apart.
  2. Sit back on your heels and extend your arms forward.
  3. Lower your chest towards the mat, bringing your forehead to the floor.
  4. Hold the pose, breathing deeply for relaxation.
Downward facing dog yoga pose

Bhujangasana II (Cobra Pose)

Bhujangasana II is a backbend that involves lifting the upper body while keeping the pelvis and lower body on the mat.

This asana is a variation of the classic Bhujangasana, incorporating an additional element that intensifies the stretch and engages the muscles along the spine, shoulders, and chest.


  • Strengthens the back muscles.
  • Stimulates the abdominal organs, including the kidneys and liver
  • Improves flexibility in the spine.

How To Do It

  1. Lie on your stomach, legs extended, and palms beneath your shoulders.
  2. Inhale, lift your chest off the mat, keeping the elbows slightly bent.
  3. Press the tops of your feet into the mat.
  4. Hold the pose, looking forward or slightly upward.

Chakravakasana (Cat-Cow)

Chakravakasana (also known as cat-cow pose) is a dynamic and fluid yoga sequence that gracefully moves the spine through a series of arching and rounding positions.

Often incorporated in Vinyasa and Hatha yoga practices, this rhythmic flow serves as a gentle warm-up, bringing mobility to the spine, promoting flexibility, and fostering a connection between breath and movement.


  • Increases flexibility in the spine.
  • Strengthens the core muscles.
  • Enhances breath awareness.

How To Do It

  1. Start in a tabletop position (hands and knees).
  2. Inhale, arch your back, lifting your head and tailbone (Cow Pose).
  3. Exhale, round your back, tucking chin to chest (Cat Pose).
  4. Flow between the two poses for a minute, syncing breath with movement.
Cobra pose

Halasana (Plow Pose)

Halasana is a rejuvenating yoga asana that involves folding the body at the hips and bringing the legs over the head.

This inverted pose provides a deep stretch to the spine, shoulders, and neck while stimulating the abdominal organs.

As a part of the shoulder stand family, Halasana offers a myriad of physical and mental benefits, making it a valuable addition to a well-rounded yoga practice.


  • Stretches the spine and shoulders.
  • Stimulates the thyroid gland.
  • Improves digestion and reduces stress.

How To Do It

  1. Lie on your back, arms by your sides.
  2. Lift your legs overhead, bringing your toes to the floor behind you.
  3. Support your back with your hands or keep them on the mat.
  4. Hold the pose, breathing deeply for 30 seconds to 1 minute.

Ask a Yoga Expert

Dr Tara Salay

Dr Tara Salay
A doctor of physical therapy, a yoga teacher, and someone who strives to live a holistic lifestyle.

(Matsyasana) Fish Pose

My favorite yoga pose for the Throat Chakra is Fish Pose, also known as Matsyasana in Sanskrit. Fish Pose works to open the front area of your neck and your throat.


This intense opening is a great way to boost energy flow within the Throat Chakra. This yoga posture works to free the energy in the throat so that we can speak our truth.

How To Do It

  • Start by lying on your back on your yoga mat with your legs extended straight out.
  • Keep your arms close to your torso and prop up onto your forearms with your palms facing down.
  • Your hands will be by the side of your glutes; alternatively, you can tuck your hands under your buttocks if you’d like.
  • Arch back aiming to place the top of your head on the ground. Your weight should be supported through your forearms and NOT your head.
  • The top of your head doesn’t necessarily have to reach the ground in this pose, you can just look back to a point that feels good for you.
  • The chest is up toward the sky and the shoulder blades squeeze together.
  • Your legs should stay extended.
  • Continue to breathe as you hold this posture for about 10 seconds.
  • After 10 seconds, release back down to lay flat on your mat.

Fish Pose is a relatively intense posture and it is not recommended if you have blood pressure issues, heart disease, neck issues, stomach ulcers, hernias, headaches, or certain eye issues like glaucoma or retinal issues. You should also avoid Fish Pose if you’re pregnant.

Fish yoga pose

Setu Bandhasana (Bridge Pose)

Setu Bandhasana is a foundational yoga posture that focuses on building strength in the legs, hips, and lower back while simultaneously opening the chest and heart.

This pose is accessible for practitioners of various levels and offers a range of physical and mental benefits.

As a backbend, Bridge Pose promotes flexibility in the spine and provides an opportunity for grounding and rejuvenation.


  • Strengthens the back and thighs.
  • Enhances blood circulation, particularly to the head and neck area.
  • Improves flexibility in the spine.

How To Do It

  1. Lie on your back, bend your knees, and place your feet hip-width apart.
  2. Press into your feet, and lift your hips towards the ceiling.
  3. Interlace fingers under your back, straightening your arms.
  4. Hold the pose, breathing deeply for 30 seconds to 1 minute.

Simhasana (Lion’s Breath)

Simhasana is a playful and energizing yoga pose that combines a distinctive facial expression with a forceful exhalation.

This asana is not only a physical stretch for the face and neck but also serves as a cathartic release for stress and tension.

As a breath-centered practice, Simhasana can be invigorating and refreshing, offering a unique way to express and let go.


  • Releases tension in the face and throat.
  • Enhances facial muscle tone.
  • Promotes expressive communication.

How To Do It

  1. Kneel with hands on thighs.
  2. Inhale deeply through the nose.
  3. Exhale forcefully through the mouth, sticking out the tongue.
  4. Roar like a lion, repeating 5-10 times.

Ustrasana (Camel Pose)

Ustrasana is a heart-opening yoga asana that involves arching the back, lifting the chest, and reaching for the heels.

It combines elements of back bending and stretching, promoting flexibility in the spine, hips, and shoulders while strengthening the muscles of the back and legs.

Ustrasana is known for its invigorating and energizing qualities, making it a valuable addition to a well-rounded yoga practice.


  • Stimulates the thyroid gland.
  • Stretches the front of the body.
  • Engages the muscles in the back and shoulders.

How To Do It

  1. Kneel with knees hip-width apart.
  2. Arch backward, reaching for your heels with your hands.
  3. Keep thighs perpendicular to the floor.
  4. Hold the pose, breathing deeply for 15-30 seconds.

Virasana (Hero’s Pose)

Virasana is a seated yoga asana that encourages a sense of grounding, strength, and introspection.

It involves kneeling with the buttocks resting on the heels, creating a gentle stretch in the thighs and ankles.

Virasana is revered for its meditative qualities and is often used as a foundation for various seated meditation and pranayama practices.


  • Stretches the thighs, knees, and ankles.
  • Encourages clear communication.
  • Facilitates grounding and focus.

How To Do It

  1. Kneel with your knees together, and sit back on your heels.
  2. Keep the spine straight, hands on thighs.
  3. Hold the pose, focusing on your breath for 1-5 minutes.
Camel pose

Benefits of Yoga for Throat Chakra Healing

Here are the profound benefits of yoga for healing and balancing the Throat Chakra:

Clears Energy Blockages

The Throat Chakra, when blocked, can hinder the flow of energy between the body and mind.

Yoga postures, particularly those focusing on the neck and shoulders, help release tension and blockages, allowing energy to flow freely.

Poses like Shoulder Stand (Sarvangasana) and Fish Pose (Matsyasana) are particularly effective in opening and balancing the Throat Chakra, as well as more simple postures like neck rolls.

Strengthens the Neck and Throat

Yoga postures that engage the neck and throat muscles contribute to the strengthening of these areas and the release of tension which can lead to neck and shoulder pain.

Asanas like Bridge Pose (Setu Bandhasana) and Fish Pose open the chest and provide a gentle stretch to the neck, promoting flexibility and strength.

Enhances Breath Awareness

The breath is a powerful tool in yoga, and specific breathing techniques, known as pranayama, can significantly impact the Throat Chakra.

Practices like Ujjayi breathing, where the breath is intentionally audible, stimulate the throat area, fostering increased awareness and vitality in this energy center.

Encourages Mindful Communication

Yoga encourages a state of mindfulness that extends beyond the mat.

By cultivating awareness during practice, individuals can carry this mindfulness into their daily lives, fostering clearer and more authentic communication.

Poses that emphasize the chest and throat, such as Camel Pose (Ustrasana), promote a sense of openness and honesty.

Emotional Release

Stored emotions, if unexpressed, can contribute to imbalances in the Throat Chakra.

Yoga provides a safe space for individuals to explore and release these emotions.

Heart-opening poses like Cobra Pose (Bhujangasana) and Camel Pose can be particularly cathartic, allowing practitioners to let go of emotional burdens.

Chanting and Mantras

The vibrational power of sound plays a significant role in Throat Chakra healing.

Chanting specific mantras, such as the bija mantra “ham,” vibrates in the throat area, promoting balance and harmony.

Integrating chanting into yoga practice amplifies the healing effects on the Throat Chakra.

Learn more about chakra mantras.

Cultivates Self-Expression

As the Throat Chakra is linked to self-expression, yoga nurtures an environment where individuals can explore and embrace their authentic voices.

Poses that engage the core and open the chest, such as Warrior Pose variations, empower practitioners to express themselves confidently and assertively.

Combine Yoga with These Chakra Healing Practices

Combining yoga with chakra healing practices becomes a dance of self-discovery and transformation.

Each practice enriches the other, creating a harmonious symphony that resonates through the physical, energetic, and spiritual dimensions of our being.

This integration provides a pathway to balance, awareness, and a profound sense of interconnected wholeness.

Throat Chakra Affirmations

Throat Chakra affirmations act as powerful statements that align with the energy of the fifth chakra, promoting positive self-expression and communication.

When paired with yoga, these affirmations seamlessly integrate into the practice, reinforcing the mind-body connection.

As practitioners move through yoga poses that open the chest and engage the throat, repeating affirmations such as “I express my truth with clarity” enhances the experience, fostering a deepened sense of authenticity and self-assurance.

Nadi Shuddhi (Alternate Nostril Breathing)

Nadi Shuddhi, a pranayama technique involving alternate nostril breathing, serves as a bridge between the physical and energetic aspects of yoga.

When synchronized with yoga poses that activate the Throat Chakra, such as Fish Pose or Ustrasana, Nadi Shuddhi amplifies the flow of vital energy.

The controlled breathwork enhances oxygenation, promoting mental clarity and a balanced energy flow, ultimately supporting the harmonious functioning of the Throat Chakra.

Learn how to practice Nadi Shuddhi.

Throat Chakra Mantras

Mantras hold a profound vibrational frequency, influencing the subtle energies within the body.

Incorporating Throat Chakra mantras into a yoga practice enhances the resonance of specific poses.

For example, during the soothing stretches of Child’s Pose or the empowering lift of Bridge Pose, chanting the “ham” mantra resonates in the throat area, intensifying the activation of the Throat Chakra.

This synergistic approach deepens the meditative and healing aspects of the practice.

Throat Chakra Mudras

Mudras, or symbolic hand gestures, provide a tangible connection between intention and energy flow. When paired with yoga, Throat Chakra mudras infuse a tactile dimension into the practice.

As practitioners move through sequences that stimulate the throat, incorporating the Throat Chakra mudra amplifies the effects.

This simple gesture, where the hands clasp at the fingers while leaving the thumbs extended, directs energy towards the Throat Chakra, intensifying the sense of openness and communication.

Learn more about Throat Chakra mudras.


Yoga is a great way to boost your physical and mental wellbeing and with these Throat Chakra yoga poses you can also heal and rebalance your Fifth Chakra.

If you’re new to yoga, start with relaxing poses like Child’s pose and as you build confidence move onto more challenging Vishuddha yoga poses such as Camel pose.


  • Clare Smith

    Hi, I’m Clare – writer and publisher of Chakra Practice. I’m a certified chakra energy healer and a philosophy major. I love researching and writing about everything to do with chakras, including trying out new crystals, candles, essential oils – anything that can help me in my practice.

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  • Dr Tara Salay

    A doctor of physical therapy, a yoga teacher, and someone who strives to live a holistic lifestyle.

    View all posts