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A balanced throat chakra is a sign that you’re able to communicate your needs, wants, and desires with clarity. The energy of your throat chakra is vibrant and strong, and you feel confident speaking up for yourself and others.

1. Plow Pose | Halasana

Plow pose is a yoga pose that stretches your upper back, shoulders, and neck. In this pose, you lie face down on the ground with your legs straight and your arms extended alongside your body. Then you lift your legs and arms off the floor so that your body forms an inverted V shape.


  • Start in a plank pose.

  • Bring your elbows back to rest on the floor, so that you are balancing on your forearms and toes.

  • Lift your hips up, so that your body forms a straight line from your head to your knees.

  • Keep your arms straight and tight against your sides, with palms facing up towards the ceiling. Don’t let them fall to the ground or you risk injuring them!

Benefits of Plow Pose:

Plow is a resting pose that gives you a chance to relax, meditate, and connect with yourself. It can also be a great way to stretch your back muscles and relieve tension.

2. Bridge Pose | Setu Bandha Sarvangasana

This powerful root chakra pose allows your feet to be firmly rooted into the earth and your spine and feet to release any excess root chakra energy. The bridge pose will also stimulate the throat chakra, balance the sacral chakra, and open the heart and solar plexus chakra.


  • You will begin this pose by lying flat on your back (preferably outdoors on the ground) while positioning your arms straight by your side with palms facing down.

  • Bend your knees while keeping your feet parallel to each other (about a hip-width apart). Bring your heels close to your body so that you can feel the tips of your fingers.

  • While you are maintaining full contact with the ground, firmly press your feet downward.

  • While your leg muscles are being engaged be sure not to lift yourself up.

  • Allow yourself to feel the energy flowing through your legs and breathe deeply during this process. Press your feet down even more firmly and lift your lower back and buttocks off the ground.

  • Press your chest upward. While maintaining this position you can support yourself with your hands by placing them alongside your lower back.

  • Continue to breathe slowly and evenly and hold this pose for about a minute.

Benefits of Bridge Pose:

Bridge Pose improves posture and counteracts the effects of prolonged sitting and computer work. It may help relieve low back pain and can counteract slouching and kyphosis (abnormal curvature of the spine). The pose gently stretches your abdomen, chest, and the area around your shoulders while strengthening your back muscles, buttocks (glutes), thighs, and ankles.

3. Child’s Pose | Balasana

Child's pose is a yoga pose that allows you to stretch your back, hips, and shoulders. It also helps relieve stress and fatigue.


  • Sit on the floor with your knees bent and feet flat on the floor, hip-width apart.

  • Lean forward, placing your chest on your thighs and reaching your arms out in front of you.

  • Rest your forehead on the ground or a bolster if you have one nearby, and close your eyes.

Benefits of Child's Pose:

Child's pose is a great way to relax your body, especially after a long day. It also helps you to get in touch with your inner child, which can be very relaxing and healing.

4. Upward Plank Pose | Purvottanasana

Upward Plank Pose is a balance pose that builds strength in the core and shoulders.

The name of this pose comes from the fact that you need to be able to balance on your hands and toes while keeping your body completely straight, as if it were a plank of wood.


  • Stand with your feet together and place your hands on the floor in front of you, palms down. Push up into a plank position (your weight should be resting on your forearms).

  • Inhale, then exhale as you slowly lower yourself down to the floor and rest your torso on top of your thighs. Your arms should be straight but not locked at this point.

  • Inhale again, then exhale as you lift yourself back up into a full upward plank pose.


Upward Plank Pose is a great pose to strengthen your core and improve balance, which makes it a great addition to your yoga practice.

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