The 7 Chakras Explained: Kundalini Yoga Practices to Connect with Your Energy

Have you ever wondered what the chakras are, what it means when a chakra feels blocked, or how yoga and meditation can help you reconnect with your energy?

The word chakra comes from Sanskrit and means wheel. In yogic traditions, chakras are understood as energy centres within the subtle body, each associated with different aspects of our physical, emotional, and spiritual experience.

While there are many chakras described throughout yogic traditions, the seven-chakra system is one of the most widely recognized.

From the root chakra at the base of the spine to the crown chakra at the top of the head, each energy centre offers an opportunity to explore your relationship with yourself.

One of my favourite ways to work with these energy centres is through Kundalini Yoga, a practice that combines movement, breathwork, mantra, and meditation to cultivate awareness and connection.

What Is Kundalini Energy?

In yogic philosophy, Kundalini is described as a powerful spiritual energy resting at the base of the spine, often symbolized as a coiled serpent.

Traditionally, Kundalini practices are intended to awaken and guide this energy upward through the chakra system, encouraging greater awareness and spiritual connection.

Kundalini is also associated with Shakti, the divine feminine creative force.

Through movement, breath, meditation, and mantra, we can explore these qualities within ourselves.

For me, Kundalini Yoga has always been about more than a physical practice. It is an invitation to become more conscious of my energy, my body, and the ways I move through the world.

What Does It Mean When a Chakra Is "Blocked"?

You may have heard someone describe a chakra as blocked, closed, or out of balance.

Within chakra-based spiritual traditions, these expressions are used to describe areas of life where we may experience disconnection, resistance, or difficulty expressing certain qualities.

For example, someone struggling to speak their truth might explore practices associated with the throat chakra. Someone seeking greater stability might feel drawn toward the root chakra.

These are symbolic and reflective interpretations, rather than medically established conditions.

Instead of asking, Which chakra is blocked?, I like to ask:

Where in my life am I being invited to bring more awareness, movement, and connection?

Here are seven practices you can explore.

1. Root Chakra — Muladhara

Themes: Grounding, stability, security, belonging

Practice: Mulbandh (Root Lock)

The root chakra is traditionally associated with our sense of stability, safety, and connection to the earth.

In Kundalini Yoga, Mulbandh is a muscular engagement often referred to as Root Lock.

To explore a gentle version:

1. Sit comfortably with your spine naturally upright.
2. Take a slow, comfortable inhale.
3. As you exhale, gently engage and lift the pelvic floor muscles.
4. Release the contraction completely and allow your body to soften.
5. Repeat a few times, without straining or holding your breath.

The intention is to cultivate awareness, not maximum muscular effort.

If you experience pelvic pain, pelvic floor tension, or discomfort, skip the contraction and explore grounding through your feet and natural breathing instead.

2. Sacral Chakra — Svadhisthana

Themes: Creativity, sensuality, pleasure, emotional flow

Practice: Pelvic Rotations

The sacral chakra is traditionally associated with creativity, emotional expression, sensuality, and our capacity to experience pleasure.

Pelvic rotations are one of my favourite ways to invite fluidity into the body.

1. Sit cross-legged on the floor or upright in a chair with your feet grounded.
2. Place your hands on your knees.
3. Inhale as you gently roll your pelvis forward, allowing your chest to open.
4. Exhale as you circle around, rounding the spine toward the back.
5. Continue slowly for five circles, then reverse direction.

Allow the movement to become fluid and intuitive.

Notice how your pelvis, spine, and breath respond to one another.

Let this be an exploration rather than an exercise you need to perform perfectly.

3. Solar Plexus Chakra — Manipura

Themes: Confidence, vitality, personal power, self-direction

Practice: Belly Breathing

In Kundalini Yoga, the third chakra is often called the navel centre and is associated with personal power and the fire of transformation.

Belly breathing is a simple way to bring awareness to this region.

1. Sit or lie comfortably.
2. Place your hands gently over your abdomen.
3. Inhale through your nose and notice your belly naturally expanding.
4. Exhale slowly and allow your abdomen to soften back toward your spine.
5. Continue for one to three minutes.

Avoid forcing your belly outward or pulling it inward aggressively.

As you breathe, consider:

Where in my life am I ready to trust myself more deeply?

4. Heart Chakra — Anahata

Themes: Love, compassion, gratitude, connection

Practice: Gratitude and Breath Awareness

The heart chakra is associated with love, compassion, forgiveness, and our capacity to give and receive.

One beautiful way to connect with this energy centre is through breath and gratitude.

1. Sit comfortably and bring one or both hands to your heart.
2. Inhale slowly through your nose.
3. Exhale gently, allowing your shoulders and chest to soften.
4. Bring to mind something or someone you feel grateful for.
5. Continue breathing naturally as you hold that feeling in your awareness.
6. You may also silently repeat the Kundalini mantra Sat Nam, commonly translated as Truth is my identity.

Allow gratitude to be something you feel rather than something you force.

5. Throat Chakra — Vishuddha

Themes: Communication, authenticity, self-expression, truth

Practice: Singing and Mantra

The throat chakra is traditionally associated with communication and authentic expression.

And one of the simplest ways to explore it is through your own voice.

Sing your favourite song.

Hum softly.

Chant a mantra.

Or simply allow yourself to make sound without worrying about how it sounds.

In Kundalini Yoga, mantra is used as a tool for focus, awareness, and meditation.

One traditional closing blessing is May the Long Time Sun Shine Upon You.

For me, singing has always been another form of embodiment. It invites us to express something that words alone cannot always communicate.

Your voice deserves to be heard, even when it trembles.

6. Third Eye Chakra — Ajna

Themes: Intuition, insight, inner wisdom, awareness

Practice: Brow Point Meditation

The third eye is traditionally associated with intuition and inner perception.

In Kundalini Yoga, the brow point is frequently used as a focus during meditation.

1. Sit comfortably with your spine upright.
2. Close your eyes or soften your gaze.
3. Gently bring your attention to the space between your eyebrows.
4. Allow your breathing to remain slow and natural.
5. Continue for one to three minutes.

There is no need to strain your eyes or force your concentration.

Simply notice what happens when you become quiet enough to listen inward.

7. Crown Chakra — Sahasrara

Themes: Spiritual connection, consciousness, unity

Practice: Kirtan Kriya — Sa Ta Na Ma

The crown chakra is associated with spiritual awareness and our connection to something greater than ourselves.

One beautiful Kundalini meditation is Kirtan Kriya, which uses the mantra Sa Ta Na Ma alongside gentle finger movements.

Sit comfortably and chant or mentally repeat:

Sa — Ta — Na — Ma

As you repeat each syllable, gently touch your thumb to a different fingertip:

• Sa — Index finger
• Ta — Middle finger
• Na — Ring finger
• Ma — Pinkie finger
• Continue at a comfortable pace for a few minutes.

Allow the repetition to become meditative, bringing your attention back whenever your mind wanders.

Exploring the Chakras Through Kundalini Yoga

The beauty of working with the chakras is that you don't have to understand everything intellectually before beginning.

You can explore through movement.

Through breath.

Through sound.

Through stillness.

And through the simple practice of becoming more present in your body.

If you're curious about Kundalini Yoga, I've created a Kundalini Yoga series on my website where you can explore these practices more deeply.

Explore My Kundalini Activation Mini-Series

You can also experience my chakra meditation, a guided opportunity to bring awareness to the seven energy centres.

Experience My Guided Chakra Meditation for Embodied Awareness

Whether you're new to the chakras or returning to a familiar practice, I invite you to approach this exploration with curiosity rather than judgment.

You don't need to fix yourself.

You can simply begin by listening.

With love,

Heather Wild

These practices are offered for educational and personal exploration. Chakras are part of traditional spiritual frameworks, not medically established anatomical structures. Move and breathe comfortably, and modify or discontinue any practice that causes discomfort.