Throat chakra

About Vishuddha

Vishuddha sits at the throat and is associated with space, the element that allows sound to travel. It is linked with honest communication, self-expression and the ability to listen.

In balance and out of balance

When this theme feels clear, people often describe speaking honestly and kindly and feeling heard. When it feels blocked, words can get stuck, or come out more sharply than intended.

Yoga for the throat chakra

Neck and shoulder release, chanting and humming practices bring attention to the throat. Speak or sing aloud as part of your practice.

A short throat chakra sequence

Practise the poses in this order for about 10 minutes. Move slowly, breathe through the nose and skip anything that does not feel right today.

1. Cat–Cow · 8 slow rounds
   Let the neck follow the spine, lifting the chin gently on the inhale and dropping it on the exhale.
2. Cow Face Pose · 5 breaths each side
   Opens the shoulders and upper chest. Use a strap if the hands do not meet behind the back.
3. Fish Pose · 5 breaths
   Support the upper back on a block and keep the back of the neck long rather than crunched.
4. Supported Shoulderstand · 5–10 breaths
   Only if you already practise it. Skip it if you have neck problems, high blood pressure or glaucoma, and use Legs Up the Wall instead.
5. Legs Up the Wall · 2 minutes
   A restful inversion that lets the throat and jaw soften.
6. Easy Seat · 1 minute
   Sit tall with the chin slightly drawn in, ready for humming or chanting.

A 5-minute throat chakra meditation

Use this after the sequence or on its own. Set a gentle timer for five minutes, or use the meditation timer.

1. Sit tall with the jaw relaxed and the lips gently closed.
2. Bring your attention to the front of the throat and notice how the breath feels as it passes.
3. Take three rounds of humming breath: inhale through the nose, then hum softly as you exhale, feeling the vibration in the throat.
4. Then chant HAM slowly on each exhale, aloud or silently, for a few rounds.
5. Sit in silence for a minute and listen to the sounds around you without naming them. Notice what you would like to say today.

Breath

Bhramari (humming bee breath)

Open the breathing guide

Meditation

So Hum mantra meditation

Open the meditation

Mantra

The bija (seed) mantra for Vishuddha is HAM. Sit comfortably, bring attention to the throat, and chant it slowly on the exhale, aloud or silently, for a few minutes.

Questions to sit with

• How could I say it with honesty and kindness?
• Who deserves my full listening?