Do you feel connected to your intuition? Whether you believe in a higher power or simply a higher version of yourself, we often feel disconnected to this intuitive power when we’ve been stuck in logic mode for too long. That’s when it’s time to activate a new way of thinking. In today’s printable PDF, we’re doing a yoga class designed to open the Third Eye Chakra.

A chakra is sanskrit for “wheel” and is regularly depicted as spinning, colored wheels of energy. A chakra is an energy center in the body, with the major seven running along the length of the spine.  The third eye chakra is the sixth chakra from the bottom of the spine, located in the center of eyebrows.

The third eye chakra is usually associated with a royal or dark blue color. It’s our chakra for connecting with imagination, deeper knowledge, and spiritual principles. It’s the main chakra for:

  • Ability to focus, bigger picture ideas, extra sensory perception
  • Intuition, imagination, wisdom, ability to think and make decisions
  • Communication with spirit, angels, etc.

Today’s sequence will help you get more connected with your deep knowledge. We all have wisdom within us that is largely ignored in our busy movement and logic-based living. I encourage you to try doing some meditation at the end of this class and see if any new info comes your way.

Learn more about the chakras >

yoga lower back pain PDF

Mountain Pose

Stand at the front of the mat with the feet about hip distance apart. Spread the toes wide and press all four corners of the feet into the mat. Activate the legs, tuck the pelvis slightly under, and pull the bellybutton in towards the spine. Arms should be by your sides, palms facing forwards, allowing the shoulder blades to pull down and back, expanding the chest. The top of the head presses up towards the ceiling as the feet press into the floor, lengthening the spine.

Standing Forward Fold w/ Arms

Start standing in tadasana. Reach the hands behind the back to clasp the fingers together, pulling the shoulder blades back. On an exhale, hinge forward at the waist with a straight back and reach the arms up as high as feels good. You can also keep a slight bend in the knee. Allow the head and shoulder to relax downwards.

Standing Half Forward Fold

From standing forward fold, start to walk the hands back up the shins until you are able to flatten the back completely. The tailbone should press back behind you and the chest opens forward as you draw your gaze out in front of you. Optional: Keep the knees slightly bent in order to get the tailbone to arch back.

Try Yoga for the Solar Plexus Chakra >

Plank Pose

From hands and knees, place the hands directly underneath the shoulders, pressing into the palms, and lifting into the tops of the shoulders. Tuck the toes and step each foot back, bringing your body into one straight line. Tuck the pelvis, pull the bellybutton up towards the spine, and press the thighs together. Aim to make one long line with the body, not allowing the tailbone to lift or the hips to drop too low.

Cobra Pose

Start laying on your belly with the feet stretched back behind with the tops of the feet pressed into the mat. Bring the palms underneath the shoulders, fingers spread wide, and the elbows are pulled in. On an inhale, press into the palms as you lift the chest off the ground and pull the shoulder blades back together. The elbows should stay tucked into the sides as the chest opens and the head remains neutral, not allowing the chin to reach upwards.

full body yoga workout

Downward Facing Dog

From hand and knees, place the knees directly underneath the hips and the feet hip distance apart. Hands should reach out in front of the shoulder with the fingers spread wide and the palms fully pressing into the floor. Lifting the knees off of the floor, reach the tailbone up towards the ceiling and straighten into the legs. Press the heels towards the floor and look up at the belly button, relaxing the tops of the shoulders.

Warrior I

From downward facing dog, step the right foot up in between the hands, making sure that the knee is stacked right over the foot. Step the left foot slightly out to the side and angle the foot at a 45 degree angle to the front of the mat. Center your hips forward by pressing your left hip towards the front of the mat. Reach the hands over head, keeping the shoulders drawn back and the belly pulled in.

Try Yoga for the Root Chakra >

full body yoga workout

Triangle Pose

Start in mountain pose and step your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn the right foot towards the front of the mat and turn the left foot out to a ninety degree angle, heels in line. Reach forward into the right hand, extending the torso, and drop the right hand onto the right shin or ankle. Extend the left hand up towards the ceiling. Keep the body in the same plane, as if pressed into an imaginary wall behind you and do not let the chest fall forward.

Warrior III

From high lunge with the right foot in front, bring both hands to heart center to find stability. Step the back foot closer to the front as you bring the weight of the body into the right foot. As you start to straighten into the right leg, press the left leg back behind you, lifting the toes off of the ground and pressing the top of the head forward. Aim to straighten fully into both legs fully, creating the shape of a “T” with the body. Keep the left hip dropped in line with the right hip and press into the heel for stability. Optional: Reach the arms forward, back, or out to the side to play with different variations.

Standing Forward Fold

Start standing in tadasana. On an exhale, hinge forward at the waist with a straight back and bring your hand towards the ground. Depending on flexibility, bring your hands to the shins, floor, or yoga block. You can also keep a slight bend in the knee. Allow the hand and shoulder to relax downwards.

Try Yoga for the Sacral Chakra >

Tree Pose

Beginning in mountain pose, plant your left foot firmly on to the ground, spreading the toes and energizing the leg. Bring your right toes to the side of the left foot and open the right knee out to the side, hands pressed together at heart center. To intensify this balancing pose, place the bottom of the right foot to the inside of the left calf or thigh. If stable, hands can be extended overhead. To find stability in this pose, pull the belly button in and focus your gaze at one point directly in front of you. Repeat on the other side.

Yogi Squat

Start from standing in mountain pose. Step the feet wider than hip distance, turning the toes out and the heels in. Squat down and reach your tailbone as close to the floor as possible. Aim to keep your heels on the floor if possible, walking the feet further out or closer together to accomplish this. For balance, keep hands on the floor in front of you or on block. If balance, bring the hands to prayer at heart center and press the elbows into the knees to open the hips. 

child's pose

Extended Child’s Pose

From hands and knees, bring the big toes together and take the knees out as wide as the mat. Sit back onto the heels and walk the hands forward, bringing the forehead down onto the mat. Allow the belly to drop between the thighs and sink into the hips. Reach through the fingertips, but allow the shoulder blades to stay in place. 

Staff Pose

From a seated position, bring both legs straight out in front of the body, pressed together. The hands should press into the mat down by the side of the hips. The entire body is active in the posture. The crown of the head lifts towards the sky, lengthening the spine. The chest opens as the shoulders pull back and the hands firmly press into the ground. The legs are engaged as you press through the heels, pulling the toes back towards the face. Gaze is directly out in front of you.

head to knee pose

Forehead to Knee Pose

Start seated with both legs straight in front of you (staff pose). Bring one foot to the inside of the opposite thigh, allowing the knee to open out to the side. Fold forward over the straight leg, trying to keep the belly button towards the center of that leg. Bring your hands to your foot or your calf to help gently pull yourself forward. Allow the head and the shoulder to relax into the posture.

Cow Face Pose

Start seated with your legs out in front, then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Reach the right hand high and then tuck the back of the hand on your upper back. Reach your left hand around to the lower back. The aim is to bring the fingers together for a bind, allowing the chest to open as the shoulder pull back. Optional: Use a yoga strap or belt to grip behind the back if the fingertips do not reach each other.

Try Yoga for the Throat Chakra >

Bound Angle Pose

Start from seated position with your legs out straight in front of you. Bend into the knees and bring the souls of the feet together, allowing the knees to fall out to each side. Pull the heels as close to the pelvis as comfortable, keeping the hands wrapped around the ankles and lift your chest forwards. Hold here for a couple breaths. Then walk the fingers forwards and allow the head to drop, rounding into the back.

Seated Meditation

To close the practice, find yourself in a comfortable seated position (or Savasana). Allow the body to fully relax as you begin connecting with the breath. Close the eyes, give yourself 3-5 minutes of time to meditate, simply focusing on the movement of the breath.

For a guided meditation, listen to this Body Relaxation meditation to help you to fully relax and allow for expansive thinking.

Ready to open up your wisdom by activating your third eye chakra with these yoga moves?  Keep this routine nearby you by printing out this one page PDF.

Questions about the routine or how to get in touch with your third eye chakra? Comment below and let’s keep the conversation going!

Namaste,