Throat Chakra – Balancing Practises

Amy Bell Throat Chakra Yoga Teacher Blog Post

Here are a variety of practises to help you balance out the Throat Chakra.

Connecting you to your truth, freeing your voice, and boosting self-expression.

Mantra Meditation

“Ham” is the Bija (seed) mantra for this Chakra.

  • Sit quietly and comfortably, eyes closed, and follow the breath with your awareness.
  • When you feel settled in your body, mind and breath, silently repeat “So” on the in-breath and “Ham” (sounds more like Hum) on the out-breath.  
  • Pause and gently hold for a moment at both the top and bottom of the breath.
  • “So Ham/Hum” is a Hindu mantra, meaning “I am She/He/That” in Sanskrit. In Vedic philosophy, it means identifying oneself with the universe or ultimate reality.
  • As you meditate with this mantra, feel this broad awareness of consciousness and your form as part of it, pure connection.


Simhasana (Lions Breath) – Note, this breathing exercise can be practised in different ways.

  • Kneel (or sit cross-legged).
  • Spend half a minute massaging the face, mostly around the jaw.
  • Extend arms out long and place palms over the knees.
  • Open eyes wide and turn your gaze inwards to the space between them or to the tip of the nose (no straining).
  • Open mouth wide and extend tongue out (like a dog) right from the root.
  • Breathe in and out of the mouth for 30 seconds. 
  • Relax face and arms and release the legs.
  • Repeat for another round.


“Darling, you feel heavy because you are too full of the truth. Open your mouth more. Let the truth exist somewhere other than inside your body.”  Della Hicks-Wilson
  • Here are some of my favourite devotional songs to sing along to by Krishna Das – ‘Govinda Hare’, ‘Mere Gurudev’, ‘Sita Ram’, ‘Kashi Vishwanath Gange’, ‘Sita’s Prayer’ and ‘Hare Krishna’.  (Lyrics can be found HERE)
  • When chanting (singing), feel the throat open and free.
  • Let down your guard of how you think you sound or what others might think, sing from the heart, let the sound flow out of you and fill the space around you.  
  • Explore your full range, the rich and deep, the loud and vibrant, the soulful and sensitive, the soft and pure.
  • Even just humming, or ‘ahh’-ing and allowing the sound to move through you and out of you is therapeutic.
  • For a more introspective sound journey, close the eyes.
  • Be fully present with the music you are hearing and the sounds you are creating, listen deeply. Notice how the sound vibrations feel.

Pure (open throat) screaming in a controlled and safe environment is also an effective way to release intense emotions, as long as it is done intentionally and not reactively in the moment.


Depending on the pose you are doing, either focus on opening the front of the throat or the back of the neck.

“Posture Sanskrit Name” – English Name (Ability Level)

  • “Anjaneyasana” (with Fingers Behind Head – Elbows Out) – Monkey Lunge (L. 1)
  • “Ashta Chandrasana” – Crescent Lunge (with Cactus Arms) (L. 1)
  • “Ashtangasana” – Eight Angle Pose (L. 1-2)
  • “Bhekasana” – Frog Pose (L. 1-2)
  • “Salabhasana” – Locust Pose (Variations) (L. 1-2-3)
  • “Rajakapotasana” – King Pigeon Pose (L. 2-3)
  • “Ganda Bherundasana” – Formidable Face/Cheek Pose (Variations) (L. 2-3)
  • “Salamba Sarvangasana” – Supported Shoulderstand (L. 1-2)
  • “Niralamba Sarvangasana 1 & 2” – Unsupported Shoulderstand (L. 2-3)
  • “Uttana Mayurasana” – Stretched Out Peacock Pose (L. 2-3)
  • “Uttana Padasana” – Stretched Out Legs Pose (L. 1-2-3
Amy Bell Yoga Teacher Throat 5th Chakra

Healthy Communication

As you begin to explore your voice, truth and authentic expression, remember healthy communication with others (and self) is essential.  Here are two methods to try out…


METHOD 1 – The 4 ways of non-violent communication

Observe the situation 

Notice your feelings

Express your needs

State your request


Dr Suess said, “Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” which I agree with, but it’s also worth considering the following questions before expressing yourself to someone.


METHOD 2 – What you are saying…

Is it true?

Is it kind?

Is it necessary?

Is it timely?

Closing comments

It’s important to practise this kind of self-enquiry and work on ourselves, as whether we consciously choose to or not, what’s going on inside us affects others. Our inner energy has to be expressed somehow, in some way. Therefore, if we have issues expressing our truth and giving voice to it, it will likely show up in other negative ways, a big unhealthy verbal blow out for example, or possibly even illness if internalised for too long.

However, we do need to be mindful of how we use our voice and expression (see healthy communication methods above.)

When you show up authentically, speak your truth and express yourself freely, you create the space for others to do the same. And when you listen compassionately, without judgement and communicate respectfully, then you set a healthy example for others to follow.

“Authenticity is not something we have or don’t have. It’s a practice — a conscious choice of how we want to live. Authenticity is actually a collection of choices, choices that we make every day. It’s the choice to show up and be real. The choice to be honest. The choice to let our true selves be seen.” Brené Brown

Share This Post