Strength training and the CHAKRA system

The Chakra System and Fitness

If you are curious about the chakra system, then you are in the right place. Focusing on your mind-body connection is not just important in Eastern practices like yoga, meditation, and mindfulness. The system is also integral in strength training. Strength training is a mindfulness practice after all. You focus on your breath, contracting the right muscles, and keep your core engaged. You find that all of your worries are left at the door as soon as you step into your workout space. Whether you know it or not, you are balancing your chakras with every rep. Strength training and the chakra system go hand and hand.

Chakras are energy centers within the body that influence our physical, emotional, and spiritual well-being. Originating from ancient Eastern traditions, they are believed to act like spinning wheels that regulate the flow of life force, or “prana,” through the body. Each chakra is associated with specific organs, glands, and emotional states, meaning that when one becomes blocked or unbalanced, it can impact both physical health and emotional well-being. By aligning and balancing the chakras, we encourage harmony between mind, body, and spirit—promoting vitality, emotional stability, and a deeper sense of connection to ourselves and the world around us.

The Chakra System

Chakras can be understood as a symbolic framework for mind-body balance, representing different points along the spine that correspond to nerve bundles, endocrine glands, and physiological functions. Each chakra is linked to key aspects of health—for example, grounding and stability, emotional regulation, digestion, heart and lung function, communication, cognitive clarity, and overall mental well-being. When energy in these areas is balanced, the body functions more efficiently, stress is reduced, and resilience improves. Sounds similar to the benefits of your regular workouts, right? From a wellness perspective, working with the chakra system through movement, breathwork, mindfulness, and healthy lifestyle habits can help create greater alignment between the physical body, emotions, and mental state, leading to a more balanced and energized life.

If you want to focus on these energy centers during your next workout, here are some movements to integrate:

The Root Chakra

Root Chakra (Muladhara) – Governs grounding, security, and survival; connected to the legs, feet, spine, and adrenal glands.

• Movements: Grounding poses like squats, lunges, mountain pose, and walking barefoot to build stability and connection to the earth.

The Sacral Chakra

Sacral Chakra (Svadhisthana) – Controls creativity, emotions, and sexuality; linked to the reproductive organs, hips, kidneys, and bladder.

• Movements: Hip-opening yoga poses (pigeon, goddess pose, hip circles) or dancing to encourage fluidity and creativity.

  

  The Solar Plexus Chakra

Solar Plexus Chakra (Manipura) – Represents confidence, willpower, and self-esteem; associated with the stomach, liver, pancreas, and digestive system.

• Movements: Core-strengthening exercises (planks, boat pose, twists) to activate willpower and confidence.

  

  The Heart Chakra

Heart Chakra (Anahata) – Balances love, compassion, and connection; tied to the heart, lungs, chest, arms, and thymus gland.

• Movements: Chest openers (chest flys, bench press, camel pose, bridges, cobra) and gentle cardio (swimming, cycling) to open the heart space and boost circulation.

The Throat Chakra

Throat Chakra (Vishuddha) – Governs communication, truth, and expression; related to the throat, neck, mouth, thyroid, and vocal cords.

• Movements: Neck stretches, shoulder rolls, chanting, and breathwork to clear communication pathways.

  

  The Third Eye Chakra

Third Eye Chakra (Ajna) – Connects intuition, wisdom, and clarity; associated with the eyes, forehead, brain, and pineal gland.

• Movements: Meditative practices, child’s pose, and balancing poses (single leg RDL, eagle, tree pose) to enhance focus and intuition.

  

  The Crown Chakra

Crown Chakra (Sahasrara) – Represents spiritual connection and higher consciousness; linked to the head, nervous system, and pituitary gland.

• Movements: Meditation, headstands, savasana, or stillness practices to quiet the mind and connect with higher consciousness.

So whether you are squatting, focusing on an open chest for your bench press or squeezing your core during bicep curls, you are activating your chakras for a more balanced body and mind.

Let me know your thoughts in the comments, or if you have tried any of these movements during your workouts.

Your Coach,

Nai