Posted on April 29, 2026 at 06:06 AM
We don’t typically associate yin yoga with the upper body. These long stretches are most commonly associated with the hips, lower back, and sometimes the chest and mid-back. However, yin yoga can help release the physical and energetic tension you experience in your shoulders, neck, and upper back, including blockages in what is known as the throat chakra.
As you can imagine, the throat chakra is located along the neck and its theme is clear communication. So an imbalance in the throat chakra may feel like having difficulty standing up for yourself, speaking up for others, or speaking in front of a crowd.
When we think of communication, we usually think of talking and speaking. That’s a huge part of it. Another part of it is our ability to listen. For some people, myself included, the throat chakra is very active. I’m a very talkative person, I love to communicate, I have no problem telling the truth, speaking my mind, or sticking to my convictions, but I struggle to value silence and really listen to others with empathy.
You may be like me. Or you may fall more on the other side of the spectrum, where you feel comfortable in silence and are a great listener but have difficulty standing up for yourself, speaking up for others, sharing your truth, opinions, or speaking in front of a crowd.
No matter where you fall on the communication spectrum, the following yin yoga exercise for your throat chakra is designed to increase your awareness of any potential issues and help you bring them back into balance. The asana sequence is a full-body workout with an emphasis on creative stretching exercises that target the upper back, shoulders, and of course, the neck.
The focus of yoga practice for the throat chakra is to focus on communicating your opinion, speaking your truth, choosing your words wisely, and listening. For each yoga pose, I will share an affirmation. All you have to do is listen to it and maybe repeat it to yourself a few times. You are not trying to convince yourself that this is true for you. You simply notice how it makes you feel. I recommend having a pen and paper close by, whether during or after training, so you can note any sensations, emotions or thoughts you may be experiencing.
Yin yoga for throat chakra
You’ll need to keep two firm blocks or pads on hand.
Same as Ojayi
Start by sitting in whatever way is comfortable for you. Lengthen your spine and drop your shoulders down and away from your ears. Close your eyes and try to settle into your body. Tuck your chin slightly to find more length along the back of the neck.
Begin Ujjayi breathing, which is a bit like fogging a mirror while keeping your mouth closed. So, you inhale and exhale through the nose with a slight constriction at the back of the throat. This breathing technique produces an audible sound and stimulates the throat chakra.
Continue taking slow, steady breaths. Try to make inhales of equal length with your exhales. Feel your breath moving down your back. Start by thinking about clear communication and compassionate listening. Maybe ask yourself if there are areas you need to work on a little. In what ways might the throat chakra be imbalanced within you? This is something we explore with great compassion for ourselves. So there is no shame, no guilt, and no striving for perfection. Just curious.
Take about five to 10 additional Ujjayi breaths here with your eyes closed.
Neck stretch while sitting
Release your hands on your knees and bring your left ear toward your left shoulder. Keep your chin slightly lifted until you feel a gentle stretch along the right side of your neck. To intensify the stretch, walk with your right toes slightly away from you. Find your edge here, relax your jaw, maybe close your eyes, and if it feels too intense, keep your hands on your knees. Return to your breath Ujjayi.
Say to yourself: I speak the truth with ease. Repeat this to yourself a few times and notice how you feel.
Gently raise your head to the center and take your time as you switch to the other side. If you are crossed-legged, switch the position of your legs. Lengthen your spine and this time, lower your right hand toward the right shoulder. You may notice that one side looks different than the other. This is completely normal. Adjust what you need.
Say to yourself: I am comfortable in silence.
Cow face pose with eagle arms
Your focus is on the throat chakra, so if you don’t want to disturb your hips and legs during this stretch, that’s okay. You can sit cross-legged. Otherwise, place your right knee over your left and bring your heels toward your opposite hips. With your elbows bent in front of you, loop your right arm under your left and try to place your palms or the backs of your hands facing each other. Alternatively, you can cross your arms in front of your chest and hold on to your opposite shoulders or reach your opposite shoulder blades. From here, tuck your chin toward your chest and drop your forehead toward your biceps. Feel a gentle stretch across the upper back and back of the neck.
Say to yourself: My opinion matters. Repeat.
Raise your head slowly. Free your arms, free your legs. Bring your feet straight in front of you. It might be a good idea to keep them that way. Or you can do a little windshield-wiping motion and see if you can lift your chest up, arch it across the back and open it along the throat. Take a few breaths here before you repeat on the other side, so your left knee is over your right or you can switch your legs crossed. Place your left arm under your right or grab opposite shoulders.
Say to yourself: I am a compassionate listener.
When you’re ready, release just as you did after the first side. I like to squeeze the shoulder blades from behind me as well, and get a nice stretch along the top of the shoulders.
Supported bridge
Lie on your back and grab your block. You want the hips to be higher than the heart and also higher than the throat. Lift your hips off the mat, then place a block under your hips and tailbone, not below your lower back, in the supported position. Bridge. Place the block at whatever level feels comfortable for you. Lay the back of your head flat on the floor so that your neck and throat are neutral.
Say to yourself: I speak on behalf of those who cannot.
Stay in this pose before building on it in the next pose.
waterfall
From the supported bridge, simply extend your legs straight up. You may need to move your block slightly or place it at the lowest height. You are only deepening the inversion. You can also remove the block if that is more comfortable.
Say to yourself: I demand and respect my true voice.
Slowly return your feet to the floor, being careful not to lift your head off the floor. Move the block to the side and rest your back on the mat so that the length of your spine is level. Keep your feet on the mat and let your knees rest toward each other. Take a few breaths here to settle down after this fairly intense pose.
Reclining twist
Work your way into a supine spine twist, reaching your arms straight out to the sides in a T shape while letting your knees drop to the left. Since the focus is on the throat chakra, turn your head to look over your right shoulder if that is comfortable for you. He settled into this position.
Say to yourself: I make an effort to understand someone else’s point of view.
When you are ready, bring your head and chin back toward the ceiling. Slowly raise your knees to center and then move to the other side, moving your hips slightly and allowing your knees to drop to the right. Then turn your head to look over your left shoulder.
Say to yourself: I am impeccable with my word.
Return your head and knees to center.
Savasana
When you are ready, extend your arms and legs inward Savasana. Allow yourself to take up space while getting your neck centered and comfortable. Let your arms rest next to your body.
Say to yourself: I am balanced in speaking and listening.
When you are ready to come out of the pose, begin to deepen your breath and wake up your body by beginning to wiggle your fingers and toes or rotate your ankles and wrists. Take a big stretch by reaching your arms at the top.
Slowly make your way to sit in whatever way is comfortable for you. Sit tall and let yourself stay here for several breaths as you simply notice the effects of your practice.
Thank you for practicing Yin Yoga for the Throat Chakra He practices. You can also find chakra related practices root, sacral, Solar plexusand heart.
