A BEGINNER’S GUIDE TO THE

Chakras
Create balance, confidence, clarity, and joy with a foundational
understanding of your body's Chakra energy centres.

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 MERRYBODY
Chakra Guide
SAHASRARA CHAKRA
CROWN - WHITE LIGHT - I UNDERSTAND - OM
Connection, Meaning, Balance, Enlightenment, Higher Guidance

AJNA CHAKRA
THIRD EYE - PURPLE - I SEE - OM
Intuition, Knowing, Wisdom, Reality

VISHUDDA CHAKRA
THROAT - BLUE - I SPEAK - HAM
Truth, Honesty, Communication

ANAHATA CHAKRA
HEART - GREEN - I LOVE - YAM
Love, Compassion, Gratitude, Empathy

MANIPURA CHAKRA
SOLAR PLEXUS - YELLOW - I DO - RAM
Inner confidence, Action, Power

SVADISTHANA CHAKRA
SACRAL - ORANGE - I FEEL - VAM
Creativity, Pleasure, Emotions, Joy

MULADHARA CHAKRA
BASE - RED - I AM - LAM
Grounded, Stable, Rooted, Foundations

02
What is the Chakra System?
Chakra in Sanskrit translates to ‘wheel’. In the main Chakra System that we look into, there are 7
energy wheels. These form up and down the spine, which is also known as Sushumna Nadi.

A Nadi is an energy line, you have 72 000 of them within your body, running down and around
every nook and cranny. They are the lines in which prana or chi travel through the body. Prana = life
force.

Sushumna Nadi is the central Nadi of the body. Yes! Like the central nervous system.

The Chakras are points along this central Nadi where thousands of the other Nadis cross-intersect
and this forms the moving wheels of energy.

When the Chakras are aligned, open and spinning, you feel a sense of ease and flow within life.
Energy flows effortlessly to you and through you. When they are blocked, clogged, or unbalanced,
you can feel like life is a drag, everything is hard, low energy, like you’re forever walking uphill.

Cleansing, balancing and working with these wheels of energy promotes vitality and a sense of
flow, to add brightness and lightness to life.

There are 7 Chakras in the main system:

Base (Muladhara) Heart (Anahata)

Sacral (Svadhisthana) Throat (Vishudda)

Solar Plexus (Manipura) Third Eye (Ajna)

Crown (Sahasrara)

03
 Base Chakra
or in Sanskrit, Muladhara Chakra

The first Chakra is known by several names: root, base, or Muladhara, which means ‘foundation’ in
Sanskrit. The Base Chakra is known as the root of all things and represents your connection to the
Earth. At the most basic level, the Base Chakra is in charge of your needs. This Chakra governs
your sense of safety, strength, stability and commitment, and it is responsible for feeling
grounded, as well as self-preservation.

Where is the Base Chakra Located?

The Base Chakra is located at the base of the spine, where your tailbone is located, and the colour
it is represented by is red. The Base Chakra's element is Earth. It grounds and gives structure to
life. It is also believed that the Base Chakra is connected with Kundalini, a cosmic energy force
that can be called upon and moved up the spine through the other Chakras. The Base Chakra has
masculine energy within the Chakra and is symbolised by a red lotus with four petals.

What Happens When the Base Chakra Is Properly Aligned and Fully Open?
A balanced Base Chakra provides you with a sense of stability and security. A balanced Base
Chakra is also going to bring a feeling of an existence that is completely balanced and in line with
the universe and the world around you. You feel a sense of trust in your place in the world. That
you are exactly where you are meant to be.

The Base Chakra is especially important to your energy system because its imbalance and
blockage can compromise the integrity of all the other Chakras. This can directly affect the
wellbeing of the entire body, spirit and mind. You can only focus on growing when your basic
needs are fulfilled and completely met, which is what the Base Chakra is in charge of.

When Muladhara Chakra is balanced and aligned, we cease to attach our security and stability to
other people, places and things. Instead, we find our own root support, we realise that our
stability and security, our solid foundation, can only come from within.

We cease to exist primarily in our heads and rather choose to fully inhabit our body.
When our Base Chakra is blocked, clogged or misaligned, you might feel unfocused, you may
have a fear of your future (especially financially and job instability), you might feel this
overwhelming desire to be outside more, you might feel floaty, like your feet aren’t on the ground
or lack energy. Its mantra is ‘I Am’.

04
What Happens When the Base Chakra Is Blocked or Out of Balance?
An imbalanced Base Chakra can show itself physically. This might be problems within the colon,
issues with the bladder, issues with elimination, as well as issues with the lower back, legs or feet.
Another sign of a Base Chakra imbalance might show through anxiety or problems around eating.

An imbalanced Base Chakra can show mentally and spiritually as well. You may experience
anxiety, irrational fears, or have frequent and vivid nightmares. A Base Chakra that is out of
alignment often leads to a fear of basic needs going unmet, an avoidance of conflict, or a scarcity
mindset that follows you in your everyday life. Feelings of disconnection or powerlessness might
arise, and you might feel that you are becoming lost, stagnant, stuck, depleted or flighty.

How Can You Start to Awaken, Cleanse and Align Your Base Chakra?
SEE RED

The colour for your Base Chakra is red. You can visualise a glowing red at the base of your spine.

CHANT LAM

The Bija Mantra (or the seed Mantra, a one-word syllable and vibration) for Base Chakra is Lam
(said like Luuu-uuum). You can chant this mantra out loud or even within your mind. This vibration
will awaken your Base Chakra.

BREATHE WITH MUDRA

The Mudra (mudra = energy seal or lock created with the body) you can use is Earth Mudra (where
you bring thumb and ring finger to connect, all other fingers outstretched), or you can use
Ganesha Mudra, where you monkey grip the fingertips, hold them at your lower belly or chest and
pull the elbows out wide.

Using these Mudras you can begin to breathe in and out through the nose.

Taking the breath all the way down to the base of the spine, feeling Muladhara Chakra begin to
spin and awaken. As you exhale feel the energy sink deeper, down in toward the Earth,
grounding, connecting.

05
Yoga Poses to Awaken and Align your Base Chakra
Yoga is used to awaken and open Chakras due to the way you twist, compress, stretch and
lengthen the body. Because Yoga is such a mindful practice it allows space and time to feel into
these different energy centres of the body and simply become aware of what feelings may arise.
Whether it feels tight, tense, constricted, soft, hard, there is no good nor bad, it simply is. Yoga
practice allows you to become more aware of what’s going on within your mind, body and heart.
Here are a few Yoga poses to awaken your Base Chakra.

DOWNWARD FACING DOG (Adho Mukha Svanasana)

If you’ve done Yoga before, you’ve

definitely tried this pose! Downward Facing
Dog is a gentle inversion for the body,
allowing fresh blood to rush to the brain.
This will increase focus and awareness. It’s
an opportunity to release unnecessary,
repetitive and stressful thoughts from the
mind (very important during your work
day). Not to mention you’ll stretch out your
spine, chest and hamstrings.

Start in a plank position to get your length correct. Your wrists should be under shoulders, and
there is one straight line from head to heels. Inhale to prepare and exhale lift the hips toward the
sky, making an upside down ‘V’ shape with the body. Press your hands into the Earth, your heart
through toward your thighs, feel the shoulders drop away from the ears and gaze toward the
knees. If you struggle with your hamstring flexibility here, bring a microbend to both knees as this
allows more space within the pose. Focus on the length of your spine, rather than the length of
your legs.

Hold for 5-10 nasal breaths.

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WARRIOR 2 (Virabhadrasana 2)

A powerful pose that welcomes in energy, strength and inner confidence. Just what you need to
bring that productivity back into your workday!

Begin with your feet nice and wide, your right knee is bent and your left leg is long. Ensure your
right knee tracks your toes and it’s at a 90 degree bend. Your left leg should be strong and really
try to press the left foot down into the Earth. Stack your shoulders over your hips and draw the rib
cage down toward the hips. Arms are extended long at shoulder height, gaze toward that front arm
if it feels good.

Hold for 5-10 nasal breaths, then swap sides. This move is tough!

TREE POSE (Vrksasana)

This balancing pose requires full presence and

therefore brings a one-pointed-focus. You will calm
your busy mind and ease anxiety. Tree Pose
promotes concentration, awareness and focus,
allowing you to give your body full attention. Plus,
the idea of rooting down to create foundations is
welcomed during this pose.

From a standing position, slowly lift your right knee

into your chest. Allow the knee to turn out to the
side and place your inner right foot to the inner
seam of your left thigh, calf or ankle. Bring your
hands in a prayer position at the heart or you can
reach them high, like a blossoming tree. Focus on
something not moving on your horizon line. Hold
for 5 breaths and then swap sides!

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YOGI SQUAT (Malasana)

Take your feet shoulder width apart with the

toes pointing out and heels in. Breathe in,
and as you exhale sit the booty as low as
you can, keeping the heels on the ground.
Elbows come inside the thighs and your
palms connect at your heart space. Gaze at
the horizon. If you do find your heels rising
up on to tip toes, either place a blanket
under your heels for support, or don't take
the booty as low and let the elbows meet
the thighs. Hold for 5 breaths.

MOUNTAIN POSE (Tadasana)

Now, it’s time to ground, reset, and go

inward for a few moments. Mountain Pose
is simple and you can use this posture as
your opportunity to set an intention for the
rest of your day.

What is your priority? What would you like

to accomplish and HOW do you want to
accomplish it (that is… how do you want to
feel?). Use this pose as a final moment of
stillness and “me” time to simply be and
welcome an inner calm so you are ready to
take on the rest of your day feeling
rejuvenated and grounded.

Stand tall, toes together and heels slightly apart. Feel your feet press into the Earth but try not
to lock out the knees, keep them soft. Feel your spine, it’s long and neutral. Shoulders are down
away from the ears, the crown lifts toward the sky and there’s a slight tuck of your chin, so the
back of the neck lengthens. Gaze toward the horizon, your arms are by your side and your palms
face in toward the thighs. Now close your eyes and breathe in and out through the nose for 10
deep breaths

Yoga doesn’t need to be fancy, in fact, less is more. When practising these postures really focus
on drawing the energy down through the body and in toward the Earth. Feel stable. Feel
secure.

08
 Sacral Chakra
or in Sanskrit, Svadisthana Chakra

The Sacral Chakra, also called Svadhisthana (translates to ‘one’s own place’), is the Chakra in
which your centre of sexual, emotional and creative energy is located. The Sacral Chakra is
connected to your passion, pleasures and the ability to feel connected to others and live a
fulfilling life.

And NO we’re not just talking about sexual pleasure… even though this Chakra is linked to the
reproductive system, and when awakened will allow you to feel more sexual pleasure and
connection… we’re also talking about everyday pleasure, simple moments of joy.

How much do you allow yourself to actually feel pleasure? When a joy-filled belly laugh is on the
brink, do you let it out or do you squish it back down? Do you hold the laughs or the tears in
because you fear the judgment of others?

The Sacral Chakra also affects your work ethic, personal relationships, hobbies and emotional
connection with the self. Its mantra is ‘I Feel’.

Where is the Sacral Chakra Located?

The Sacral Chakra is the second in line. The Sacral Chakra is located about 10 centimetres
(3 inches) below your belly button, and it is associated with the colour orange. Svadhisthana
Chakra is associated with the element of water, which is all about flexibility, flow and freedom of
expression of sensuality and emotions.

What Happens When the Sacral Chakra Is Properly Aligned and Fully Open?
When any Chakra is balanced and open, everything that Chakra affects feels right, in balance, in
place, and your life feels more aligned. Therefore, whenever your Sacral Chakra is open, it makes
you feel dynamic, stimulated and full of ideas. When balanced, this energy centre offers direct
access to flexibility, flow, and fun. This Chakra also regulates the energy associated with your
pleasure, passion and sensuality. A balanced Sacral Chakra also makes you feel more aligned with
your emotions, as well as more understanding of the emotions of others.

Proper alignment in your Sacral Chakra also gives you the confidence to make big, important
changes to the way you live your life and move forward with the confidence and strength that
comes from within.

09
What Happens When the Sacral Chakra Is Blocked or Out of Balance?
When Chakras become blocked and out of balance, your spiritual, emotional and even physical
bodies will show signs and they will suffer. Just like for any other Chakra, the symptoms of blocked
Svadhisthana tend to occur in the physical area of the blocked energy centre. When your Sacral
Chakra is blocked and out of alignment, you may experience any of the following symptoms:

Impotence Urinary tract infections

Chronic low back pain Pain during intercourse
Problems and complications with Other pelvic–lower abdominal issues
reproductive organs
Issues and several difficulties with
the bladder and kidneys

When your Chakras are blocked and out of balance, your mind and thoughts are also greatly
affected and can be felt in everyday life. When it comes to mental health and balance, blocked
sacral energy is manifested through issues such as feeling overwhelmed by your emotions, feeling
like you are not in charge of your decisions, as well as codependency.

Some other signs your Sacral Chakra might be blocked:

Overindulgence in sexual fantasy

Libido that feels out of control and addictive
Lack of interest in sex
Difficulty expressing your needs, emotions and creativity

10
How Can You Start to Awaken, Cleanse and Align your Sacral Chakra?
SEE ORANGE

The colour for your Sacral Chakra is orange. You can visualise a glowing orange, swirling, below
the navel.

CHANT VAM

The Bija Mantra (or the seed Mantra, a one-word syllable and vibration) for Sacral Chakra is Vam
(said like Vuuu-uuum). You can chant this mantra out loud or even within your mind. This vibration
will awaken your Sacral Chakra.

BREATHE WITH MUDRA

The Mudra (mudra = energy seal or lock created with the body) you can use is Shakti Mudra (place
your thumbs inside your palms, wrap all of your fingers around your thumbs, and then bring the
knuckles to connect. Then release your ring fingers and pinky fingers and connect finger pad to
finger pad). Bring Shakti Mudra down to your Sacral Chakra.
Use this Mudra and begin to breathe in and out through the nose.
Take the breath all the way down to the space just below your navel, feeling Svadisthana Chakra
begin to spin and awaken. As you exhale, feel the energy rebound back up through the spine, out
the crown of the head.

Yoga Poses to Awaken and Align your Sacral Chakra

CAT/COW (Marjaryasana/Bitilasana)

Start with Cat/Cow to welcome in healthy

movement into the spine. This feels amazing if
you’ve been sedentary. Movement to the spine
welcomes energy to the body. You’ll stretch out
your chest, shoulders and neck, common places to
feel tension in the body, especially if you’ve been
staring at a computer all morning!

Start with your wrists under your shoulders, knees

under your hips. As you inhale through the nose,
drop the belly, arch the spine and gaze up, feel
your heart open. As you exhale through the nose,
press the Earth away, puff the back, spread the
shoulder blades and gaze toward the belly button.

Repeat 5 times.

11
LOW LIZARD LUNGE (Utthan Pristhasana)

Start on your hands and knees, step your right

foot forward outside of the right hand. Ensure
there is a 90 degree bend in your front knee,
sink the hips low. If you want a little more, turn
the right foot out and come onto the little toe,
blade edge side of the foot. Place your right
hand on your inner seam of the thigh and begin
to press it away, slightly twisting the torso. Hold
for 10 breaths, then swap sides.

FROG POSE (Mandukasana)

An amazing hip opener! Take your knees super

wide, as well as your feet, ensure your feet are
turned out and flexed. Forearms are on the
ground, take a big breath in and exhale, shift
the booty back without arching the spine. Hold
for 10 breaths, in and out the nose.

DANCERS POSE (Natarajasana)

Start standing, with your right knee bent, the

heel close to your booty. Inhale to reach the
arms high, exhale to take the right hand behind
you and bind the inside of the right foot. Inhale
to prepare, then exhale to kick the right foot
into the right hand, leaning the torso slightly
forward and reaching the left arm long. Keep a
micro bend in the standing leg and keep your
gaze on the horizon line. Hold for 5 breaths,
then repeat on the other side.

12
 Solar Plexus Chakra
or in Sanskrit, Manipura Chakra

The Solar Plexus Chakra, also referred to as Manipura in Sanskrit (which translates to city of jewels)
is the third Chakra in the main Chakra energy system.

This Chakra acts as the centre of your personal power. This Chakra is in charge of your identity,
personality, ego, individual freedom, choice and authenticity. The Solar Plexus Chakra also affects
your motivation, willpower and purpose. The Solar Plexus Chakra rules the digestive system and
its corresponding organs; as a result, it has significant effect on the gut’s emotional brain and
stored emotions, as well as the brain-to-gut connection. This can affect your daily life more than
many think. Its mantra is ‘I do’.

Where is the Solar Plexus Chakra Located?

The Solar Plexus Chakra is located in the abdomen, above the belly button and just below the
sternum. This Chakra is represented by the colour yellow, as well as by a downward-pointing
triangle within a ten petalled flower. The element this Chakra is connected to is fire.

What Happens When the Solar Plexus Chakra Is Properly

Aligned and Fully Open?
When your Solar Plexus Chakra is in balance and fully opened, you feel self-motivated, you exude
confidence (without arrogance), and you have a deep and motivating sense of purpose that
pushes you forward in the most natural and balanced way. In addition, a balanced Solar Plexus
Chakra brings ease of making decisions without too much thinking/going back and forth, and
improves self-esteem and control issues.

13
What Happens When the Solar Plexus Chakra is Blocked or Out of Balance?
When the energy of your Solar Plexus Chakra is out of alignment, your physical body can be
affected, and some of the symptoms might be very uncomfortable and even painful. Luckily, they
are pretty easy to spot; some of the most common physical issues that could be seen as signs of a
blocked Solar Plexus Chakra include:

Irritable bowel syndrome

Improper processing of nutrients and other problems with digesting food
Constipation and problems with going to the bathroom
Ulcers in the digestive organs
Unexplainable stomach pain that doesn’t go away
Acid reflux
Nausea
Loss of appetite
Issues with the pancreas
Diabetes
Liver issues

However, as we have previously mentioned, our physical body is not the only thing affected by a
blocked Chakra; your spirit and your mind can suffer as well whenever any of your Chakras are
blocked.

When the Solar Plexus Chakra is blocked and out of alignment, you might experience some of the
following changes and symptoms:

An excessive need for control in all aspects of your life

Victim mentality
Irresponsibility
The overwhelming feelings of helplessness and hopelessness
Insecurity
The feeling of inauthenticity
The feeling of being lost
The feeling of being out of touch with yourself and your loved ones around you.

14
How Can You Start to Awaken, Cleanse and Align Your Solar Plexus Chakra?
SEE YELLOW

The colour for your Solar Plexus Chakra is yellow. You can visualise a glowing yellow, swirling, just
above the belly button and below the rib cage.

CHANT RAM

The Bija Mantra (or the seed Mantra, a one-word syllable and vibration) for Solar Plexus Chakra is
Ram (said like Ruuu-uuum). You can chant this mantra out loud or even within your mind. This
vibration will awaken your Solar Plexus Chakra.

BREATHE WITH MUDRA

The Mudra (mudra = energy seal or lock created with the body) you can use is Matangi Mudra
(clasp all of your fingers together, then release the middle fingers and connect the middle finger
pads). This energy seal allows you to create self-esteem and harness your determination. Bring
Matangi Mudra down to Solar Plexus Chakra and begin to breathe in and out through the nose.

Yoga Poses to Awaken and Align Your Solar Plexus Chakra

HIGH LUNGE PRAYER TWIST (Parivrtta Ashta Chandrasana)

For your high lunge, try to keep the hips

square at all times, especially when you
twist. The twist comes from the torso. Your
front knee should be directly above your
front ankle, creating a 90 degree bend.
Your feet are on train tracks or hip distance.

Inhale arms go above the head, palms

connect, then as you exhale twist toward
your front knee. Opposite elbow binds over
the front thigh. Press the palms together
and the elbow into the thigh to create the
twist in the torso.

Ensure that your legs remain switched on. Pull the belly in and up with every inhale and as you
exhale, twist a little bit further.

Be sure to really engage the back thigh by lifting the knee cap and pressing the heel away.

15
SEATED YOGA TWIST (Ardha Matsyendrāsana)

Let’s slow it all down and come down to the ground for a spinal twist. It’s important to move your
spine in all directions: flexion, extension, lateral and twisting. Twisting not only feels great but it
helps to improve your posture and overall energy levels.

Sit easy cross legged and then place your right foot over your left thigh, so the foot finds the Earth.
Place your right hand behind you like a second spine, inhale through the nose to reach the left arm
up, and then exhale through the nose to twist to the right, place your left elbow across your right
thigh as leverage to twist the torso around. If this is too much, you can do this twist seated on a
chair.

Hold for 5 nasal breaths, then swap sides.

WIDE LEG FORWARD FOLD (Upavistha Konasana)

Take your legs really wide, inhale, lengthen

the spine and then exhale, melting the
torso forward. Arms can reach out long. If
you are struggling to fold forward, sit on a
blanket or a cushion to elevate the hips
slightly. Remember, you can bend your
knees as much as you need. Hold for 5-10
breaths. Take a side, lateral bend if it feels
good, and hold for 5 breaths. Repeat on the
other side.

16
 Heart Chakra
or in Sanskrit, Anahata Chakra

Roughly translated, Anahata means “unhurt,” and the Heart Chakra definitely lives up to the
meaning of its name.

The Heart Chakra acts as your centre of empathy, love, compassion and forgiveness. The Heart
Chakra also rules your senses of fearlessness, peace, gratitude, trust, generosity and
connectedness.

But that is not where the Heart Chakra’s role stops. Anahata Chakra also rules changes and
transformations, the sense of emotional control, setting healthy boundaries in your life, the depth
of your relationships with people around you, and the love you have for yourself.

A green six-pointed star nested in a flower with twelve petals symbolises the Heart Chakra.
Anahata Chakra has a very strong feminine energy, it is elementally associated with air, and its
mantra is ‘I love’.

Where is the Heart Chakra Located?

The Heart Chakra is located at the centre of the spine and it is precisely at the heart level.
All of the Chakras are equally important and they all have different roles. However, the Heart
Chakra is unique because it is the fourth of the seven Chakras, which makes it the exact halfway
point of the Chakra system.

This position also makes Anahata Chakra the unifier of the spiritual and the physical Chakras.
The Heart Chakra acts as the bridge between the earth and spirit by connecting the root, sacral
and solar plexus (which are the lower three Chakras) with the throat, third eye and crown (which
are the upper three Chakras).

In Yoga, to work with and open the Heart Chakra, you will focus on opening the chest, back and
hips. You’ll do this through stretching, twisting and compressing these areas of the body.
‘Heart Openers’ is one of the most highly requested classes inside MerryBody Online Studio (our
Online Yoga, Pilates and Meditation Studio). Working these areas of the body not only feels good
physically, they welcome a loving, calming sensation.

17
What Happens When the Heart Chakra is Properly Aligned and Fully Open?
When your Heart Chakra is fully open and properly aligned, you are a giving, compassionate
person without effort; these two qualities come naturally to you because they come straight from
your heart.

A fully open and properly aligned Heart Chakra makes you feel loving and calm, open to the good
in the world, open to help others in need and open to love and prosper.
However, this does not mean that you focus all your efforts on others and leave yourself and your
well-being behind to suffer. Having an aligned Heart Chakra also helps you realize where you
need to draw boundaries in your emotional life and how important self-relevance is. This includes
identifying toxic relationships and removing yourself from them, as well as choosing where you
want to spend your energy.

Openness in the Heart Chakra also allows you to understand yourself and your own feelings much
better, by allowing you to experience them fully and see their rational roots.

What Happens When the Heart Chakra is Blocked or Out of Balance?

Every Chakra develops blockages and moves out of alignment at certain times of your life. These
blockages can be minor, but they can be major as well. Nevertheless, they will always lead you to
feel physically or emotionally off-balance. Some of the most common symptoms of a blocked
Heart Chakra include:

Irritability and impatience for others and yourself

Difficulty trusting and understanding others
Restlessness
Lack of empathy

Some of the most common physical symptoms of a blocked Heart Chakra often include:

Insomnia
Increase in blood pressure
A decrease in immune system function

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How can You Start to Awaken, Cleanse and Align your Heart Chakra?
SEE EMERALD GREEN

The colour for your Heart Chakra is emerald green (sometimes pale pink). You can visualize a
bright, glowing green right at the centre of your heart.

CHANT YAM

The Bija Mantra (or the seed Mantra, a one-word syllable and vibration) is Yam (said like
Yuuu-uuum). Yes, like yummy. You can chant this mantra out loud or even within your mind. This
vibration will awaken your Heart Chakra, try it, you can really feel the vibration in your heart.

BREATHE WITH MUDRA

The Mudra (mudra = energy seal or lock created with the body) you can use is Anjali Mudra
(where you simply bring your palms to connect at your heart, like a prayer).
Using this Mudra you can begin to breathe in and out through the nose.
Taking the breath all the way into the heart space, feeling Anahata Chakra begin to expand
outward. As you exhale, feel the energy settle into your heart.

Yoga Poses to Awaken and Align your Heart Chakra

Yoga postures are really commonly used to awaken and open Chakras. This is because Yoga is
such a mindful practice it allows space and time to feel into these different energy centres of the
body and simply become aware of what feelings may arise. Whether it feels tight, tense,
constricted, soft, hard, there is no good nor bad, it simply is.

Some of our favourite Yoga poses to open your Heart Chakra include:

LOW LUNGE WITH CACTUS ARMS (Anjaneyasana)

Like the image, however, as you inhale the

arms go up above the head and as you exhale,
bend your elbows and draw them down and
back by your side. Do this 5 times on each
side, wow it feels AMAZING. Ensure the front
knee is at a 90 degree bend and the knee
tracks the toes.

19
UPWARD FACING DOG (Urdhva Mukha Svanasana)

This is a beautiful Heart Chakra pose as it

opens your heart and also strengthens your
back. It’s quite challenging so only try this
once you’ve warmed up. This pose is usually
performed as part of a Vinyasa flow, from
Downward Facing Dog, through to
Chaturanga and into Upward Facing Dog (if
that all sounds like goobly goop… simply
sign up for your Free 7-Day MerryBody Trial
and press play on the yoga class called I
Shine Bright).

PUPPY DOG POSE (ANAHATASANA)

As the name reveals, it really is the ultimate

heart-opening posture (one of our faves!).
From a table top, all 4s position, start to reach
the arms out long, keeping the hips stacked
over the knees. Start by resting your forehead
on the Earth, if your shoulders are warm and
open, you can move to rest your chest and
chin on the Earth. Hold for 10 breaths in and
out the nose.

20
BELLY CHEST TWIST

Now, this is a more restorative stretch that you

could do every morning to awaken your Heart
Chakra. Start by lying on your belly, bring your
right arm out long in line with your shoulder,
and your left hand under your left shoulder.
Bend the left knee as you inhale, then as you
exhale roll to your right, peeling the left side of
your chest off the Earth, keep your head
resting. Hold each side for 2 minutes.

This stretch is AMAZING for creating open and

easeful posture.

And these are just 4 of our favourite poses to

work your Heart Chakra… we have so many
more to share!

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 Throat Chakra
or in Sanskrit, Vishudda Chakra

Vishuddha Chakra is the Chakra in charge of communication. It is heavily associated with the
space element and, the colour blue. The qualities that Vishuddha Chakra represents are truth,
communication and self-expression. Even though Vishuddha Chakra rules your communication
with others, it also significantly impacts your own internal communication with yourself and your
intuition. Its mantra is ‘I Speak’.

The Throat Chakra rules your innate ability to express yourself clearly and openly, without any
issues.

The Visuddha Chakra is the life-force of your communication, which means that the Throat Chakra
has an impact on many aspects of your life, both big and small.

Visuddha Chakra directly affects your relationships with yourself and others and your emotional
stability. The Throat Chakra also determines how well you handle conflict, whether you are living
an authentic life, and whether you are aware of your own deep needs, and how to fulfill them.
The energy of the Vishuddha Chakra is going to provide awareness of your personal power. When
aligned, Vishuddha Chakra provides the knowledge that no one, outside of yourself, has power
over the choices you make and your own wellbeing.

An important thing to note is that often you don’t have a moment in your day that is quiet. The
mind is racing and you have a million things on your to-do list.

This is why you often don’t hear that inner guidance.

One thing we recommend to all of our MerryBody members is to allocate at least 10 minutes a
day to yourself. This could be for sitting and breathing (you could tune in to one of the Guided
Meditations on the MerryBody App for serious bliss!), or for a quick Yoga or Pilates class (yes, 10
minutes is enough!).

When you consistently make this time for yourself, you will naturally become more aware and in
tune with your truth and what it is you actually want in your life.

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Where is the Throat Chakra Located?
The Vishuddha Chakra is located at the throat, and it is associated and closely connected with the
thyroid gland. You might be familiar with the fact that the thyroid gland affects mental and
physical development and regulates metabolism.

When in balance, Vishuddha Chakra allows you to have a more productive conversation, as well as
tune in and listen to the guidance of your intuition. Vishuddha Chakra also gives you the
opportunity to find your inner truth and to communicate and live your truth in daily life. A
balanced and aligned Vishuddha Chakra allows you to be honest with yourself and easily
communicate with others.

What Happens When the Throat Chakra Is Blocked or Out of Balance?

Every Chakra develops blockages and gets out of balance at some time. If your Throat Chakra is
blocked or out of balance, you might experience a variety of issues throughout the mind, body
and emotional wellbeing.

Some of the most common physical symptoms of a blocked Throat Chakra include:

Hoarseness
Laryngitis
Sore throat
Tension and pain in the shoulders, neck, or jaw
Difficulties within the thyroid, lymph system, or pituitary gland
Problems with the gums, nose, teeth, ears, lower sinuses, or upper respiratory system

Next to physical symptoms, a blocked or overactive Throat Chakra can also demonstrate itself
through a number of emotional symptoms. Some of the most common ones often include:

Choosing not to speak out

Feeling insecure, shy, or socially anxious around others
Being unable to express oneself
Dominating conversations in a very unnatural way
Complaining excessively
Gossiping
Speaking aggressively or without thinking
Not allowing others around you to express themselves
Needing to always be right

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How can You Start to Awaken, Cleanse and Align your Throat Chakra?
SEE BLUE

The colour for your Throat Chakra is blue. You can visualise a vibrant blue right at the centre of
your throat.

CHANT HAM

The Bija Mantra (or the seed Mantra, a one-word syllable and vibration) is Ham (said like
Huuu-uuum). You can chant this mantra out loud or even within your mind. This vibration will
awaken your Throat Chakra, try it and really notice the vibration within the throat.

BREATHE WITH MUDRA

The Mudra (mudra = energy seal or lock created with the body) you can use is Granthita Mudra
(where you simply interlace your fingers, crossing thumbs on the outside, and bring the mudra up
toward the throat.)

Using this Mudra you can begin to breathe in and out through the nose. Try and feel the breath’s
energy enter and leave your throat space.

If you want to try the Mudra and the Mantra AND the Yoga poses, check out the Speak Your Truth
Yoga class on the MerryBody App!

Yoga Poses to Awaken and Align your Throat Chakra

Yoga postures are commonly used to awaken, realign and calm Chakras. Yoga allows you to easily
bring awareness to different parts of the body and how you feel energetically, physically and
emotionally.

Some of our favourite Yoga poses to open your Throat Chakra include:

SPHINX POSE (Salamba Bhujangasana)

This pose really does open your Throat Chakra.

Lay on your belly, feet are mat distance with the
toes pointing out. Place your elbows under your
shoulders and forearms directly out in front of
you. Press your forearms down and shine your
chest through your shoulders. Gaze at the
horizon. Hold for 5-10 breaths.

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COSMIC EGG (Brahmandasana)

Sometimes, to hear your intuition, you need

to take a moment of reflection, stillness and
silence. This is why Yoga is so amazing for
tuning into what you actually want from life.
This pose, Cosmic Egg, is one of our
favourites to create stillness in the mind. Sit
on your booty and squeeze your knees into
your chest, wrapping your forearms around
your shins. Bring your forehead to your
knees and close your eyes if you can. Hold
for 5 breaths.

WHEEL POSE (Urdhva Dhanurasana)

This pose is amazing for opening your heart

and your throat! We’d recommend you be
guided into this pose as it’s quite challenging
and requires lots of prior preparation. The class
Wake Up Yoga inside MerryBody is perfect for
this.

STAR POSE (Tarasana)

Oh, this feels so good! And also stretches and

awakens the back of the neck which is equally
as important as the front and sides! Bring the
soles of your feet together, knees fall wide,
scoot your feet further from your groin, then
thread your arms under your calves reaching
for the outsides of your feet. Inhale to
lengthen the spine and then exhale to melt
the torso, letting the head completely relax.
Hold for 1-3 minutes.

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 Third Eye Chakra
or in Sanskrit, Anja Chakra

We all have intuition, whether you are more open to it or whether you are a skeptic that denies its
existence.

Once you’ve felt it, there is no denying that human intuition is one of the most important things
for you to live a full and aligned life.

Intuition, which is also referred to as your sixth sense is a natural human sense, just like physical
sound, smell, sight, taste, and touch. The Chakra linked to that intuition is your Third Eye Chakra
also called the Anja Chakra.

Everything in this universe is some form of energy, which means that receiving any form of intui-
tive information is just picking up on non-physical energy that is coming your way. If your Third
Eye Chakra is open and aligned, the wisdom to find the lessons in every situation, even when
things do not go your way, becomes unlocked.

The colour associated with the Third Eye Chakra is indigo. The parts of the body affected by the
Third Eye Chakra are the endocrine (hormone) system, nose, sinuses, pituitary gland and eyes.
The element connected with this Chakra is light. Light is a special combination of all the other
elements: water, earth, fire and air. Like the Third Eye Chakra itself, light brings understanding to
your life.

The symbol of this Chakra is a downward-facing triangle placed inside a lotus with two petals. Its
mantra is ‘I see’.

Where is the Third Eye Chakra Located?

Right between your eyebrows, hence, the third eye.

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What Happens When Your Third Eye Chakra is Blocked or Out of Balance?
It is entirely normal (and almost expected) for every Chakra to become blocked, overactive, or out
of balance during certain times of our lives, and the Third Eye Chakra is no exception.

Some of the most common emotional symptoms of the Third Eye Chakra being blocked or out of
balance are:

Feeling confused and out of place in your life.

Feeling confused and unclear about how to handle situations.
Feeling out of touch with your emotions.
Being afraid or doubtful of your success.
Being unable to see the bigger picture of the position you are in.
Being completely unaware of the energy of the people around you.

When the Third Eye Chakra becomes blocked or out of balance, you might experience some
physical symptoms. The reason for this is unprocessed emotions building up over time and
causing physical discomfort. The blocked or imbalanced Anja Chakra can result in the following:

Frequent headaches or migraines.

Clogged sinuses that are not related to allergies.
Issues with vision.
Chronological poor sleep and nightmares.

The best thing is that there are ways to bring focus to this Chakra, this wheel of energy within you,
and they are quite simple.

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How can You Start to Awaken, Cleanse and Align your Throat Chakra?

SEE INDIGO

The colour for your Third Eye Chakra is indigo. You can visualise a vibrant purple at the space in
between the eyebrows.

CHANT OM

The Bija Mantra (or the seed Mantra, a one-word syllable and vibration) is Om (said like
Auuu-uuum). You can chant this mantra out loud or even within your mind. This vibration will
awaken your Third Eye Chakra, try it and really notice the vibration within the mind and the space
between your eyebrows.

BREATHE WITH MUDRA

The Mudra (mudra = energy seal or lock created with the body) you can use is Hakini Mudra.
Simply bring all fingertips to touch lightly, leaving space between the fingers and palms. Bring the
Mudra to your lower belly or heart space.

Using this Mudra you can begin to breathe in and out through the nose.

As you inhale, try and feel the breath entering the Third Eye and creating space within the mind,
as you exhale feel the space and expansiveness settle.

If you want to try the Mudra and the Mantra AND the Yoga poses, check out the Awaken Your
Inner Wisdom Yoga class inside the MerryBody App!

Yoga Poses to Awaken and Align your Third Eye Chakra

Yoga postures are commonly used to awaken, realign and calm Chakras. Yoga allows you to easily
bring awareness to different parts of the body and how you feel energetically, physically and
emotionally.

Some of our favourite Yoga poses to open your Third Eye Chakra include:

WARRIOR 3 (Virabhadrasana 3)

Oh does this pose pack a punch, seriously it’s

tough! BUT it needs you to focus, which is why it
is closely linked to your third eye. Your standing
leg should be micro bent, your hips square (this
means roll that top hip down), that floating leg is
long (think length rather than height), your torso
is parallel to the Earth and your gaze is steady.
Breathe, hold for 5 breaths then swap sides.

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EAGLE POSE (Garudasana)

Again, your focus needs to be steady and clear.

Inhale to wrap your right thigh over your left
thigh, if you can, continue to wrap your right foot
behind your left calf, the left knee is bent. Exhale
feel grounded. Inhale take your arms wide,
exhale, wrap your right elbow under your left
elbow, continue to wrap your forearms, and
press your palms together if you can. Lift your
elbows so they are shoulder height. Hold for 5
breaths. Swap sides and repeat!

CHILD’S POSE (Balasana)

After those two postures, you’ll need a child's

pose! Knees on the Earth, together or wide,
lay your torso over your thighs and your arms
out long. If you like, place your third eye on
the Earth. Rest and breathe for 10 deep
breaths in and out through the nose.

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 Crown Chakra
or in Sanskrit, Sahasrara Chakra

The seventh Chakra has many names. Some of the most common ones are the Crown Chakra,
Sahasrara, Shunnya and Niralambapuri. The Sanskrit word for this Chakra, Sahasrara, can be trans-
lated as ‘Thousand petals’.

When it comes to its connection to the physical body, the Crown Chakra is the entry point for the
human life force. This human life force takes the energy from the greater universe and pours it
abundantly into the body’s energy system.

This force nourishes the body, mind and spirit, at the same time, making you a healthy and well
rounded, accomplished person. The Crown Chakra is the top Chakra in the row, which means that
the universe’s energy starts its journey in the Crown Chakra and travels down to the lower
Chakras. Its mantra is ‘I understand’.

Where is the Crown Chakra Located?

In the traditional 7 Chakra system, the Crown Chakra is the only Chakra that sits outside the body.
In fact, it hovers just above the crown of your head and is sometimes referred to as the bridge to
the cosmos.

The Importance and the Role of the Sahasrara Chakra

The Crown Chakra has an influence on some of the most significant body systems: the central
nervous system and the muscular, as well as the skin. A Crown Chakra that is blocked or unaligned
is going to show some obvious signs that are going to be visible on your skin. Some of the most
common ones include acne, rashes, or eczema. All of these issues could mean that your Sahasrara
Chakra is in dis-harmony.

On an emotional level, the Sahasrara Chakra generates devotion, prophetic and inspirational
thought, intangible ideas and mystical connections. For example, are you experiencing some
incredibly vivid dreams lately? If the answer is yes, the reason is probably your Crown Chakra
communicating with you.

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What Happens When Your Third Eye Chakra is Blocked or Out of Balance?
If the Crown Chakra is out of balance or weighed down by negative energy, you will definitely feel
and experience a range of emotional cues. All of them can and should act as red flags, which will
point you in the direction of the problem, and therefore the solution. Some of the most common
indicators that your Crown Chakra is out of balance or blocked include:

Having difficulty meditating (even though that difficulty didn’t exist before)
Having difficulty getting and staying motivated and positive
Having difficulty feeling connected to others and yourself
Spiritual disinterest
Extreme boredom
Feeling antsy with the everyday mundane task
Getting bored with the routine that you once enjoyed and cherished
Not feeling connected to your wisdom, purpose, or your inner self
Desiring complete isolation from others and the outside world
Depression (Depressive episodes, a depressive outlook on life overall, lack of
motivation, lack of love for life, etc.)
Apathy
Skepticism
Excessive sarcasm in your everyday speech, even with the people you love
and care for
Narrow-mindedness that seems to come out of nowhere
Stubbornness, present even in situations when it is not necessary.

Really, it sounds like everything can be linked to the Crown Chakra, and it can be!
One thing to keep in mind is that the Chakras are best to be worked through from bottom to top.
Just like when you build a house, the foundation is the most important. The Crown Chakra is best
aligned and awakened once all other 6 have had your attention.

This is why the class, Crown Chakra Yoga inside MerryBody Online Studio focuses on clearing the
energy of all 7 Chakras, allowing open and expansive energy within and around the body
(seriously you need to try this class! Search Crown Chakra on your MerryBody App).
Let’s get into some action steps for the Crown Chakra.

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How can You Start to Awaken, Cleanse and Align your Crown Chakra?

SEE WHITE LIGHT

The colour for your Crown Chakra is white light. You can visualise a bright white light entering the
crown of the head and travelling all the way down the spine and then back up again.

CHANT OM

The Bija Mantra (or the seed Mantra, a one-word syllable and vibration) is Om (said like
Auuu-uuum). You can chant this mantra out loud or even within your mind. This vibration will
awaken your Crown Chakra, try it and really notice the vibration within and around the entire
body.

BREATHE WITH MUDRA

The Mudra (mudra = energy seal or lock created with the body) you can use is Shiva Linga Mudra.
Place your left palm out and up make a thumbs up fist with your right hand and place it on top of
the left palm. Bring it to just below your heart’s centre.

Using this Mudra you can begin to breathe in and out through the nose. As you inhale, feel
energy enter the crown of the head and travel down the spine, as you exhale feel the energy
travel back up the spine.

If you want to try the Mudra and the Mantra AND the Yoga poses, check out the Crown Chakra
Yoga class on the MerryBody App!

Yoga Poses to Awaken and Align your Crown Chakra

Yoga postures are commonly used to awaken, realign and calm Chakras. Yoga allows you to easily
bring awareness to different parts of the body and how you feel energetically, physically and
emotionally.

32
Some of our favourite Yoga poses to open your Crown Chakra include:

WARRIOR 1 (Virabhadrasana 1)

One foot is forward, the other steps back with

the foot flat on a 45-degree angle. Ensure the
feet are hip distance, rather than one in front of
the other (think train tracks). Square your hips by
pulling your back hip forward and your front hip
back. Be sure to keep your back heel down on
the Earth at a 45-degree angle, really press that
back foot down into the Earth and squeeze the
leg tight to create a strong foundation. Arms are
up high, in line with the shoulders but shoulders
are relaxed. Hold for 5 breaths and then swap
sides and repeat.

HIGH LUNGE (Ashta Chandrasana)

To really cleanse the main energy channel

that runs up and down the spine, while you
are in a High Lunge position, as you inhale,
lengthen your front leg, bring your palms up
toward your heart, as you exhale bend deep
into the front knee, flip the palms and press
them all the way down to the Earth. Repeat
5 times and then swap sides.

LATERAL SIDE BEND

With your Crown Chakra, we are really trying to

cleanse the main energy system that runs up and
down the spine! So standing lateral side bends
are perfect for this! Stand tall with your toes
touching and heels slightly apart. Inhale both
arms up over the head, as you exhale drop your
left arm down and reach your right arm over as
you banana the body, focus on kicking your right
hip out and keeping your ribs tucked in. Inhale
lift tall both arms reach high, exhale swap sides.
Do this 3-5 times.

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Now It’s Time to Take Action!
Now that you have a better understanding of the Chakra System and your energy centres, it’s time
to take action.

The easiest place to start is to join us inside MerryBody, our Online Yoga and Pilates Studio.
We have a 7 Day Cleanse Your Chakra Program which includes daily guided meditation and Yoga
classes. Start with the base, finish with the crown. You can read more about our Membership
options here (it’s less than $1 a day!).

Whether you join us (or you’re already a Member, Hi MerryBod!), have fun and enjoy the process.
Treat this knowledge with a keen curiosity to get to know YOU better.

We can’t wait to see you on the mat.

Always merrymaking,

Emma + Carla

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