Day 5 · Beginner journey
Throat Chakra (Vishuddha)
Day 5 reaches the Vishuddha, the Throat chakra. Traditionally the centre of communication, speech, music and creativity, it can hold tightness when we hesitate to express ourselves. Today's poses, like Camel, open the throat and chest to help this centre feel freer.
The Throat chakra sits at the throat and is traditionally associated with communication, speech, creativity and self-expression. Many people carry tightness here and find it hard to speak their feelings; poses that open the throat and chest can help release it.
Follow the video into throat- and chest-opening poses such as Ustrasana (Camel Pose), letting the front of the neck lengthen gently. Keep the movement mindful and the breath soft — the theme of Day 5 is free, clear expression.
Today’s practice
- Warm the neck and shoulders gently first
- Follow the video into Camel and other throat openers
- Lengthen the front of the neck without straining
- Notice any sense of release or ease around the throat
Reflection
Is there something you've been holding back from saying?
Video transcriptIn this session, the teacher explains the throat's Vishuddha chakra and demonstrates Ustrasana (camel pose) and Setu Bandhasana (bridge pose) to release throat tightness.
Om Namah Shivaya, welcome to Yoga & You. We are here today at the Yoga & You studio. The chakra we'll cover today is called the Vishuddha chakra, which is located in the throat area — that's actually this portion. This chakra is primarily concerned with communication, speech, music, and creativity. A lot of people experience shyness in talking; they're scared to actually talk about their feelings.
There's a lot of tightness in this area. The asana for this particular chakra will take care of that. It will help you open out a little more. I'll show you two asanas for this. The first is called the camel pose, or Ustrasana, and I'll demonstrate it for you.
First, get onto your knees, and the knees will be slightly below the hips — not too much, just a little bit inside. Now reach back, hold one ankle and then the other, and drop your head back. So as you can see, there's a nice stretch in the throat area. Don't hold your breath, breathe, okay. Hold and breathe, and then, one arm at a time, you come up — one arm first, then the other — and sit down on your heels, okay, if it's comfortable.
For the next one, which is the Setu Bandhasana, the bridge pose — I want you to lie down on your back on the mat. Keep your feet slightly apart, knees bent. Reach down and get a firm grip on your ankles. Keep your back down. Inhaling, lift the hips up a little more, till your chest touches your chin, because you need to constrict that area — so it's almost like you're pressing the throat. Good. Now exhale and slowly come down.
We usually do this either three times, or you just hold for 60 seconds. Practicing every day is what keeps this chakra active and open, and it's something which really helps with your speech and even a lot of the creativity attached to this particular chakra.