7 Poses You Should Try

When a chakra, or wheel of energy, is stuck, it may be helpful to release the prana (energy) through movement. Gentle yoga poses are a great way to release stagnant energy. This is because movement invites fresh and essential energy back into your natural flow through poses and breath work.

Tree Pose

The benefit of tree pose helps to stretch the hips, ankles, and feet. It also strengthens the ankles, quads, abs, and calves all while improving balance.

To get into tree pose begin in Mountain Pose. Draw your shoulders down away from your ears and stand tall. Ground down through all four corners of your feet and engage your leg muscles. Find a point of focus to help you stay balanced in front of you - on the floor, wall, or ceiling. Engage your abs and begin to lift one foot off the ground. Bring the sole of your foot on your ankle, shin, or upper thigh - avoiding the knee to prevent injury. To help bring your foot on your upper thigh, you can use your hand to guide it there. Bring your hands together in prayer position at your chest or bring your arms overhead with the palms facing each other. You can bring your hands on your hips to help with your balance. Hold for several breaths before releasing your leg back down. Repeat on the opposite side.

Squat Pose

The benefit of squat pose help to improve balance, concentration, and focus. It also helps to increase circulation and blood flow in the pelvis.

Stand on the mat with your feet wide apart. Bend your knees and lower your butt to come into a squat position. Bend your elbows to bring the palms together and take your arms inside your knees to press your elbows against your inner knees. Keep your spine neutral, neck straight and shoulders relaxed. Stay in this pose for 5 full deep breaths in and out then relax.

Child Pose

The benefits include stretching the spine, shoulders, ankles, hips, and neck.  This pose helps to release tension in the shoulders and back.

Kneel and sit on your knees with your buttocks resting on your feet.  Lean forward, keeping your buttocks on your heels, and rest your forehead on the floor. Move your arms so they're next to your legs, palms facing down. Inhale and exhale, slowly and deeply, for at least 5 full breaths and out.

Easy Pose

The benefit of this pose helps to strengthen the back and stretches the hips, knees, ankles, and thighs.

Sit on your mat with your hips rooted to the ground. Allow your head and spine to lengthen up towards the sky. Slightly engage your core muscles and draw your shoulders away from your ears. Fold your legs in towards your torso, tucking your feet underneath each knee. Relax the muscles in your body. Relax your hands comfortably into your lap. Take 5 full breaths in and out with your eyes closed or a soft gaze.

Seated Spinal Twist

The benefit of this pose is to stretch the spine, shoulders, neck and strengthen the core.

Begin by sitting on your mat with your legs out in front of you in Staff pose. Keep your spine lengthened. Bend your right knee, bring your right foot right next to the left thigh and bring your right hand behind you, placing either your fingertips or palm onto the mat. Place your left hand on your right knee. To advance the pose, you can deepen the twist by wrapping your left elbow around your right knee. Continue to lengthen up through the spine and engage your core muscles. Slowly twist your torso towards your right side. Allow your head and neck to follow stopping at the point that is comfortable for you. As you exhale, focus on twisting deeper and as you inhale, focus on lengthening up more through your spine and torso. Hold for 5 full breaths in and out. To release, bring your torso back to center. Switch sides.


The benefit of cat/cow stretches the spine and shoulders and strengthens the abs and back.  This pose also improves circulation and digestion by massaging internal organs.

From a tabletop position, align your knees directly under your hips and bring your wrists directly under your shoulders. As you inhale, drop your belly towards your mat, lift your chest and tilt your tailbone up towards the ceiling. (Cow pose). As you exhale, press firmly through your hands, engage your core by pulling your belly into your spine, round your back up and bring your head down towards the mat. (Cat pose). Move back and forth between these two poses, connecting to the breath (inhaling for cow pose, exhaling for cat pose), and then eventually come back to a neutral spine in tabletop position.

Downward Facing Dog

The benefit of this position stretches the shoulders, calves, ankles, and hamstrings and strengthens the shoulders, upper back, arms, core, and legs.

Lower your forearms to the mat so that your arms are parallel to each other. You can opt to bring your palms face down on the mat or clasp them together. Engage and activate your core and quads. Begin to slowly walk in your feet towards your hands, stopping at the point that is comfortable for you. Keep your spine long and broaden across your shoulder blades. Hold for 5 deep breaths in and out.  To release, slowly walk your feet back and come up onto your hands.

Practice these poses every day and you'll notice a vast difference not only with your energy flow, but you will also feel more relaxed and limber.

Love & light,

Tara Raj

ACC & Certified Professional Life Coach
Certified Nutrition and Wellness Coach
Certified Reiki & Chakra Healer 
Certified Skincare Consultant
Student of YogaRenew 

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