7 CHAKRAS &

THE 5 ELEMENTS
A Step-by-Step Guide to Your Own Workshop

Photo by Youngsubi

THERE IS NO TRY.
 3 WHAT ARE CHAKRAS?

4 WHAT ARE THE ELEMENTS OF NATURE?

4 HOW TO USE THIS EBOOK

5 1. ROOT CHAKRA (MULADHARA)

6 2. PELVIC CHARKA (SVADHISHTHANA)

7 3. NAVEL CHAKRA (MANIPURA)

8 4. HEART CHAKRA (ANAHATA)

9 5. THROAT CHAKRA (VISHUDDHI)

10 6. THIRD-EYE CHAKRA (AJNA)

11 7. CROWN CHAKRA (SAHASRARA)

CONTENTS
TABLE OF
WHAT ARE CHAKRAS?

The concept of Chakras is rooted in ancient traditions of Hinduism but is also found in
Buddhism and has made its way into spiritual traditions such as yoga.

According to the concept, the physical human body does not only consist of bones, muscles,
organs, and skin. It’s rather made up of various layers of energy fields surrounding the physical
body. These layers are said to form the so-called subtle body, which is also called the energy
body.

According to yogic beliefs, the human body has 7 Chakras, which can be thought of as
intersections of different energy channels. The life force, called Prana, travels through these
channels or Nadis.

The mind is projected in these wheels, which allegedly determine the way you experience
reality based on your emotions and fears, desires, and aversions. If energy is blocked in one of
the Chakras, this is said to manifest physical symptoms.

Consequently, each Chakra is responsible for different behaviors and values in life, such as
security, communication, compassion, and love. They’re also said to regulate various bodily
systems and senses. Every Chakra is also associated with one of the 5 Elements of Nature and
represented by a color of the rainbow.

If energy is blocked in one of the Chakras – due to bad habits or inhibiting environmental
factors – this can result in emotional, mental, or even physical imbalances. These, in turn, may
even become apparent in symptoms like anxiety, lethargy, digestive or other health issues.

These are the 7 Chakras:

Crown Chakra (Sahasrara)

Third-Eye Chakra (Ajna)

Throat Chakra (Vishuddhi)

Heart Chakra (Anahata)

Navel Chakra (Manipura)

Pelvic Chakra (Svadishthana)

Root Chakra (Muladhara)

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WHAT ARE THE ELEMENTS OF NATURE?
According to the five elements theory, everything in nature is made up of the five elements:

1. Earth
2. Water
3. Fire
4. Air
5. Space

This is intended as an explanation of the complexity of nature and all matter by breaking it
down into simpler substances. It is said that understanding the theory behind these five
elements of nature can help understand the laws of nature and to use this knowledge to
achieve greater health and happiness.

Each element is associated with different structures and functions in our body. Among other
things, yoga can be an effective means to control the five elements of our body through
specific asanas, pranayama, mudras, and meditation.

HOW TO USE THIS EBOOK?

This ebook is intended to give you guidance on how to create a Chakra workshop. You'll find a
summary of each of the 7 Chakras, which is divided into three different sections:

1. INTRODUCTION:

At the beginning of each section, you can briefly explain to your students what this particular
Chakra is about, to which element it's connected and how balance/imbalance becomes
apparent. Feel free to pick the information that best suits your audience and the situation.

2. ASANA & PRANAYAMA PRACTICE:

In this section, you find a general description of the groups(s) of asanas that are best suited for
each Chakra. You also find a sample sequence that you can adapt to your students and the
time and space you have.
For some Chakras, there's also a recommended pranayama practice, which is also described in
this section.

3. MUDRA & MEDITATION:

The last section includes a mudra practice that complements the relevant Chakra, followed by
a dedicated meditation with a focus phrase that you can give your students to take along
during the meditation.
This is a great way to complete each Chakra section before heading over to the next one.

NOTE: You can also pick & mix the individual sections and adjust the order to your own
preferences. This means you can also start with a meditation and end with pranayama.
Feel free to be creative and make it your workshop!

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 1. ROOT CHAKRA
MULADHARA

1. INTRODUCTION

GROUNDATION
Located at the base of the spine
Forms the basis of your energy system
Foundation of your existence and physical well-being
Helps you feel safe, connected and catered for
Determines your instincts like hunger, sex, and sleep as well
as your survival instinct
Associated with the color red

IMBALANCE
CONNECTED TO THE ELEMENT OF EARTH
Imbalances in the physical body and anxiety
Diminished sense of security and belonging
Forms all solid structures (bones, skin, hair)
Regulates the energy in our body
Keeps the ego in balance
Affects inflammations and infections BALANCE
Feelings of confidence, safety, and groundation

2. ASANA PRACTICE

POSSIBLE SEQUENCE
1. Cat & Cow
2. Downward-Facing Dog
3. Vinyasa: Downward-Facing Dog → Chaturanga → Cobra
or Upward-Facing Dog → Downward-Facing Dog
4. Forward Fold
5. Mountain
6. Warrior 1, right side
7. Warrior 2, right side
8. Pyramid, righr side
9. Vinyasa
10. Poses 5-7 on the left side
11. Vinyasa
12. Utthita Hasta Padangusthasana
13. Warrior 3 right side
14. Halfmoon right side
ASANAS THAT BUILD GROUNDING 15. Vinyasa
& STABILITY, BALANCING POSES 16. Poses 10+11 on the left side
17. Vinyasa
18. Paschimottanasana

3. MUDRA & MEDITATION

GANESHA MUDRA FOCUS PHRASE: I AM SAFE.

Bring the left hand in front of your heart with the Think about the challenges in your life and
palm facing forward. Bring the right hand in front what’s holding you back from feeling
and clasp the fingers of both hands. As you stabilized, rooted, and grounded – both on a
breathe in, pull in and tighten the clasp and physical and emotional level. Clear the way of
soften the grip with the exhale. things that are no longer serving you.

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 2. PELVIC CHAKRA
SVADHISHTHANA

1. INTRODUCTION

LIQUID MOVEMENT

Located in the pelvic area

Creative center of self-expression, emotions, and pleasure
Foundation of your existence and physical well-being
Governs your desires and pleasures
Affects reproduction and your joy of living
Associated with the color orange

IMBALANCE
CONNECTED TO THE ELEMENT OF WATER
Cold, sinusitis, or asthma
Swelling of glands
Blood thinning or clotting
Healing nature that nourishes the body
Ability to flow, adapt, and bind substances BALANCE
Regulates the blood and other bodily fluids
Associated with health conditions Overall calmness
Balanced digestions
Cleansing and healing of the body

2. ASANA PRACTICE

POSSIBLE SEQUENCE

1. Table-top: shift hips from left to right 18. Crooked Monkey, left side
2. Child’s pose with side stretch, left and right 19. Vinyasa
3. Downward-Facing Dog 20. Malasana with Yoni Mudra
4. Three-Legged Dog → open to the right side 21. Goddess pose
5. Lizard, right side 22. Wide-Legged forward fold
6. Twisted Crescent Lunge, right side 23. Cow-Face legs with forward fold
7. Malasana 24. Switch legs
8. Chair Pose 25. Seated Straddle
9. Vinyasa 26. Reclined Bound Angle
10. Poses 4-6 on the left side
11. Malasana
12. Chair Pose
13. Temple Seat, right side
TWISTING AND HIP-OPENING 14. Temple Seat, left side
15. Vinyasa
ASANAS & POSES THAT FLOW 16. Crooked Monkey, right side
FROM ONE TO ANOTHER 17. Vinyasa

3. MUDRA & MEDITATION

YONI MUDRA FOCUS PHRASE: I AM CREATIVE.

Think of what you want to create in your life or
where you feel stuck. Whenever you feel
Put the index fingers and thumbs of both hands trapped, a Chakra yoga practice aimed
together. This mudra is intended to nourish your at the Pelvic Chakra will create a sense of
sense of creativity. fluidity and stimulate creation.

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 3. SOLAR PLEXUS CHAKRA
MANIPURA

1. INTRODUCTION

FIRE CENTER

Located in the navel

Core of identity, ego, and personality
Helps you establish a sense of willpower and determination
Regulates the digestive system, eyesight, and locomotion
Considered the pranic center of the body
Associated with the color yellow

IMBALANCE
CONNECTED TO THE ELEMENT OF FIRE
Coldness or fever
Skin diseases
Diabtes
Responsible for metabolism and creativity
Mental disorders
Regulates body temperature BALANCE
Drives needs like hunger, thirst, and sleep
Acts as a cleanser that burns up toxins Boost of confidence, power and
courage
Purification of the body from toxins

2. ASANA & PRANAYAMA PRACTICE

POSSIBLE SEQUENCE BHASTRIKA PRANAYAMA

1. Inhale through the nose.

1. Downward-Facing Dog
2. Three-Legged Dog → right knee to elbow
3. High Lunge with Kali Mudra, right side
4. Vinyasa
5. Downward-Facing Dog
6. Poses 2 and 3 on the left side
7. Side Plank, right arm up
8. Side Plank, left arm up
9. Vinyasa
10. Chair pose 2. Exhale sharply through the mouth
11. Prayer’s Twist to the right
12. Prayer’s Twist to the left
13. Toe Stand with Kali Mudra
ABDOMINAL STRENGTHENING & 14. Navasana Kali Mudra, twist to left and right
15. Navasana, hold
TWISTING ASANAS, SUN 16. Reverse Table Top
SALUTATUONS 17. Paschimottanasana

3. MUDRA & MEDITATION

KALI MUDRA FOCUS PHRASE: I AM STRONG.

Press the index fingers together and extend them Activate your Fire Center to burn away all the
while all the other fingers are interlaced. This will things that no longer serve you and ignite the
ignite your strength and energy from the soles of things that will keep you shiny, bright, and
your feet all the way up to the index fingers. brilliant.

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 4. HEART CHAKRA
ANAHATA

1. INTRODUCTION

SHINE ON

Located in the thoracic spine near the heart and the lungs
Seat of the self
Determines the sense of touch
Enables to connect with others and to feel compassion,
generosity, and respect
Associated with the color green

IMBALANCE
CONNECTED TO THE ELEMENT OF AIR
Nervous disorders
Blood pressure issues
Lung disorders
Responsible for movement and breath
Muscle pains and spasms
Influences the ability to act with compassion
BALANCE
Channel for clear communication and self-
expression Smooth and steady breath
Calm mind and thoughts

2. ASANA & PRANAYAMA PRACTICE

POSSIBLE SEQUENCE BREATH OF JOY

1. Forward Fold, clasp hands behind back This Pranayama consists of
2. Vinyasa three inhalations followed by
3. Crescent Lunge, right side one powerful exhalation.
4. Warrior 2, right side
5. Reverse Warrior You move your arms with every
6. Vinyasa inhalation:
7. Poses 3-5 on the left side
8. Forward Fold, clasp hands behind back 1. move the arms to the front
9. Vinyasa 2. move the arms to the sides
10. Wild Thing, right side 3. lift the arms up
11. Crescent Lunge, right side
12. Side Angle pose, right side On the exhale through the
13. Warrior 2, right side mouth, let the arms and the
14. Reverse Warrior, right side upper body drop down and
HEART- AND CHEST-OPENING 15. Vinyasa bend over your knees.
16. Poses 10-14 on the left side
ASANAS & BACKBENDS TO 17. Vinyasa
INCREASE BREATHING CAPACITY 18. Sphinx
19. Child’s pose

3. MUDRA & MEDITATION

PADMA MUDRA FOCUS PHRASE: I AM LOVED.

It’s best practiced sitting on your heels. Bring the palms
of the hands together in front of your heart and spread all A balanced Heart Chakra enables you to
ten fingers. Keep the base of the hands, the thumbs and experience love for yourself and others.
the pinky fingers touching while the other fingers spread It’s your gateway to invite love into your life.
apart just like the petals of a Lotus flower.

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 5. THROAT CHAKRA
VISHUDDHI

1. INTRODUCTION

SACRED LANGUAGE

Located in the throat

Governs voice, speech, and hearing
Helps to speak and communicate genuinely with yourself
and others
Governs the endocrine glands, regulating the metabolism
Associated with the color blue

IMBALANCE
CONNECTED TO THE ELEMENT OF SPACE
Feeling of emptiness and isolation
Thyroid or ear diseases
Connected to inner wisdom and intuition
Throat and speech problems
Determines a person's fears
Element from which all other elements
BALANCE
originate, and to which they all return
Support of free self-expression
Connection with the world around you

2. ASANA PRACTICE

POSSIBLE SEQUENCE

Practice tip: Consciously hold the poses a bit longer to feel the stillness.

1. Table Top
2. Downward-Facing Dog
3. Cobra → look over left & right shoulder
4. Runner’s Lunge, right side
5. Matsyendrasana, right side
6. Vinyasa
7. Poses 5 & 6 on the left side
8. Forward fold, twist to the right
9. Rock from side to side in Forward fold
10. Forward fold, twist to the left
11. Standing backbend
12. Vinyasa
ASANAS THAT OPEN THE THROAT 13. Bridge and/or Wheel pose
AND RESTORATIVE ASANAS 14. Fish pose
15. Bound Angle pose → bow forward

3. MUDRA & MEDITATION

GYANA MUDRA FOCUS PHRASE: I AM EXPRESSIVE.

Practice it in a cross-legged position and place the hands Even though the Throat Chakra is the place of
onto the knees with the palms facing up. Put the index communication, listening is actually more
finger and thumb of both hands together, relaxing the important. Experience the Sacred Language of
other fingers. Tune in to the breath and observe any listening to your own inner voice and
sensations, thoughts, and whatever shows up in the mind. observing all of who you are.

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 6. THIRD-EYE CHAKRA
AJNA

1. INTRODUCTION

I SEE

Located at the center point between the eyebrows

Access to clear thoughts and self-reflection
Provides inner guidance on a person's life path
Control center and seat of the mind
Connection between body and mind
Associated with the color indigo

IMBALANCE
THE THIRD EYE
Feeling of confusion
Headache, migraine, and dizziness
The Third Eye isn't physically an eye but rather an energetic Difficulties in following and
concept. It is located on the forehead between the eyebrows, trusting one's intuition
but just a little bit higher. It is said to be the central point for
BALANCE
intuition, imagination, and inner wisdom. This spot is Ability to see things clearly without
connected with the pineal gland. them being distorted by the ego or
opinions and experiences

2. ASANA & PRANAYAMA PRACTICE

POSSIBLE SEQUENCE NADI SHODHANA

Practice Tip: Focus on a restorative Alternate nostril breathing helps to

practice to stimulate the Third Eye. balance out the right and left sides of
your brain. This brings everything in
1. Supported Child’s pose on a bolster toward the middle and creates a sense
2. Supported Bridge pose on a block of alignment.
3. Reclined Bound angle pose on a
bolster
4. Mudra practice on bolster

DOLPHIN POSE AND

RESTORATIVE ASANAS

3. MUDRA & MEDITATION

HAKINI MUDRA FOCUS PHRASE: I AM CONNECTED.

The Third-Eye Chakra has a great spiritual
Bring the tips of the thumbs and all the other fingers significance as it’s said to unite the two major
together in front of the heart center. Close the eyes pranic forces in the body. Without that
and feel the balance between the left and right side integration, you stay trapped in the
of the body and the left and right side of the brain. consciousness of ordinary reality and the realm
Plug into your inner wisdom. of the senses.

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 7. CROWN CHAKRA
SAHASRARA

1. INTRODUCTION

QUIET SPACES

Located at the top of the scalp

Gateway to pure consciousness
Source of all Chakras
Center of faith, dedication, and inspiration
Connection to the infinite and limitless
Associated with the color violet

IMBALANCE
THE HIGHEST ENERGY CENTER
Negative feelings about life in general
Disconnection from spiritual trust, the body,
the world around and the Higher Self
The Crown Chakra is different from the other Chakras in that
it’s not an intersection of energies, but, as it is the highest
energy center, rather an opening.
BALANCE
Experience of peace and tranquillity
and a positive attitude toward life

2. ASANA PRACTICE

POSSIBLE SEQUENCE

Round up your Chakra yoga practice with a seated meditation to

experience your transcendentalness.
To bring you into balance, practice Headstand or Balancing Butterfly
pose before sitting in Lotus pose for your meditation.

ASANAS THAT PROMOTE PEACE

AND BALANCE, SUCH AS
HEADSTAND & LOTUS POSE

3. MUDRA & MEDITATION

CROWN MUDRA FOCUS PHRASE: I AM DIVINE.

Feel the energy that you’ve cultivated from the

Bring the thumbs and index fingers to touch and
base of your spine to the crown of your head.
spread the other fingers out to the sides. Lift that
Go through all 7 Chakras while maintaining the
about one hand above the head, keeping the
Crown Mudra.
shoulders soft.

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