Chakra Beej Kriya- Anahad Chakra by Yogi Ashwini

Dhyan Foundation

In the previous article we went through the beej mantra and asans for the naval chakra, the Manipoorak. In this artice we will cover asans to activate and strenthen the Anahad chakra and the various organs associated with it in the physical body.


Start by paying reverence to the energy of Guru and Lord Ganesh. Having done the basic warm-up, spine asans, and the chakra beej asans for the bottom three chakras, we move into the asans for anahad chakra.

Anahad (Heart Chakra): This chakra is located at the center of the chest. At the physical level it controls the heart, the lungs, and thymus. At the pranic level it is the seat of human love. It is from here that the emotion of love for our planet and our fellow beings stems. Its base element is air. The beej mantra for this chakra is YAM.

Take your awareness to your breath at the tip of the nostrils. Watch the rhythmic pattern of breath at this point and with every subsequent inhalation, make your breath longer and deeper. Maintaining the awareness of Anahadchakra, start with the chant of YAM. Keep the chant deep and slow. Continue with the chant as we graduate into the asans for Anahad.

Natraj Asana: Stand straight. Inhale, stretch your left arm straight upwards at an angle of sixty degrees. Bend forward a little. Take the right leg backwards and pull the foot up to hold the ankle with your right hand. Lift the right thigh as high as possible, exhale. Hold the posture for as long as possible, while breathing in Ujjai. Repeat on the other leg. This asana gently stretches your spine muscles, and tones the arms, calf and thigh muscles. It brings poise and grace.


People with knee injuries, sciatica and back problems should avoid this asana, so should pregnant women.

Ardhachandra Asana (Half Moon Pose)
: Squat on the floor, inhale deeply and gently stretch the right leg backwards, right knee and right toes touch the ground. The left leg holds the squatting posture. Now raise your arms above your head, exhale and gently arch backwards, so that your arms, back and leg take the shape of a crescent moon. Hold the posture for as long as comfortable while breathing in Ujjai and maintaining the chant of Yam. Repeat on left side. This asana tones the back, thigh and abdominal muscles and stretches the entire spinal column, bringing flexibility and strength in the spine and legs.


People with spinal injuries, sciatica, weak heart and pregnant women should avoid this asana.

Chakra Asana (Wheel Pose): Lie on the back with the knees bent and the heels touching the buttocks. The feet and knees should be about 30 cm apart. Place the palms on the floor beside the head with the fingers pointing towards the shoulders. This is the starting position. Slowly raise the body and arch the back, allowing the crown of the head to support the weight of the upper body. Move the hands in further towards the body for more support if necessary. Straighten the arms and legs as much as possible and lift the head and trunk from the floor. Try to arch the back as high as possible in the final position. Straighten the knees further by moving the trunk towards the head. Let the head hang between the straight arms. Lift the heels and balance on the balls of the feet and the hands for a few seconds, then lower the heels. Hold the final position for as long as is comfortable. Slowly lower the body so the head rests on the floor and then lower the rest of the body. Maintain the chant of yam throughout.


People with any illness, weak wrists, during pregnancy or when feeling generally tired, should avoid this asana.

In the next article, we will discuss the properties, asans and mantras for Vishuddhi chakra. It is advised that you visit your nearest Dhyan Foundation center to learn the correct way to practice asans.  The effect of all these asans becomes manifold when practiced under the guidance of your Guru who channelises energy into each asan.

Yogi Ashwini is the Guiding Light of Dhyan Foundation and can be reached at


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