Fitness

For when your neck feels tight or you’ve got the option to’t find your words.

Whenenergy flows freely through your chakras, all will feel right within yourself.

To feel more honest and open, try the poses below.

The best yoga poses to open your throat chakra.

1Fish Pose

Fish pose is a good posture to drop into whenever your neck is feeling tight.

  • Start by lying on your back with your legs straight.

  • Place your hands under the top of your butt and bend your elbows.

Tilting your head back in fish pose releases strain in your throat.

  • Push on your elbows and throw back your shoulders to raise your chest.

  • Hold for 15 to 30 seconds.

  • Kneel on a mat with your knees hip-distance apart.

Camel pose releases tension in your neck to unblock your throat chakra.

  • Start to look up, lifting the heart as you bend back.

  • Reach your hands towards your heels for support.

  • If you could, allow your head to relax and fully lean back.

The cat-cow yoga pose releases tension in the neck.

  • Hold for five full breaths.

3Cat-Cow

Yoga teacherKate Ingram, MPH, RD, RYT-500recommends the cat-cow yoga pose.

As you curl and uncurl your back, youll notice that it releases tension in your neck and throat.

Let your tongue come out for lion’s breath yoga pose.

  • Start on all fours with your hands under your shoulders and your knees under your hips.

  • Inhale as you slowly drop your belly towards the mat.

  • Exhale as you round your spine upward and tuck your tailbone under.

Try cobra pose if you struggle communicate.

  • Draw your belly in.

  • Bring your chin to your chest and allow your head to release down.

  • Flow between cat and cow for several rounds.

Bound side angle pose is good at opening up the throat chakra.

  • Get in a tabletop position on your hands and knees.

  • Arch your spine and look up.

  • Take a deep breath and exhale loudly.

Bending backwards opens the heart and chest.

  • Make an exaggerated noise like a lions roar as the air leaves your throat.

  • Stick out your tongue to activate your throat chakra.

it’s possible for you to also say ohm.

Try a bow pose to open your chest and neck.

  • Repeat five times.

  • Lie face-down on a yoga mat.

  • Place your hands at chest level.

Give a reverse plank a try.

  • Use your lower back muscles to lift your upper body like a cobra.

  • Push into your feet so your head and chest lift up.

  • Keep elbows bent and your weight off your hands.

Release neck tension by rolling your head.

  • Feel your chest open.

  • Hold for several breaths.

Being verbally expressive includes sharing what our heart is feeling, she says.

  • Step one foot forward like youre in warrior II, bending your front knee.

  • Drop your top arm behind your back.

  • Look up and open your chest.

  • make a run at reach your bottom arm through your legs and clasp your hands together.

  • If you cant reach, feel free to use a yoga strap.

7Standing Backbend

Another heart and throat-opening posture is a backbend, says Charnes.

  • Stand tall with feet hip-width apart.

  • Reach your arms up overhead.

  • Arch your back to lean slightly backwards.

  • Lie face-down on your mat with your arms at your sides.

  • Exhale and bend your knees to lift your feet towards your butt.

  • Reach back and grasp your ankles.

  • Inhale and lift your chest up as you push your feet away from your butt.

  • Press your core into the mat.

  • Sit on your mat with your legs straight in front of you.

  • Press down on your palms and engage your abs, raising your body from the mat.

  • Hold yourself in a straight line, slanting down from your head to your toes.

  • Hold for 15 seconds to start, gradually increasing over time as you practice.

10Neck Rolls

Cuccio says simple neck rolls can also help open your throat chakra.

Try them the next time you feel nervous about speaking up.

  • Start seated with your right ear towards your right shoulder.

  • Bring your chin to your chest.

  • Roll your left ear to your left shoulder.

  • Repeat three times then reverse directions.