In the yogic system of energy centres, two closely linked centres are the Vishuddha (Throat Chakra) (fifth chakra) and the Ajna (Third Eye Chakra) (sixth chakra). The throat chakra is located at the base of the throat, influencing communication, truth‑speaking, inner voice and listening. The third eye chakra sits between the eyebrows and governs intuition, insight, mental clarity and seeing beyond the obvious.
When these two centres are in balance, you can express your inner wisdom and intuition clearly and receive deeper guidance. When they are blocked or misaligned, you may experience difficulty speaking up, feeling unheard, mental fog, lack of focus, difficulty trusting your inner knowing, or resistance to insight. The practice of yoga, balancing the throat and third eye, involves using asana (poses), pranayama (breath work), and focused intention to unblock and harmonise these chakras.
Why Combine Throat + Third Eye Work?
Though often treated separately, the throat chakra and third eye chakra are intimately connected. The throat chakra handles expression, the voice, the truth you speak, and the sound you release. The third eye handles reception, which includes the insight, vision, inner knowing and awareness you receive. When you align both, you create a flow of energy: you listen, you receive, you express.
In practice, this means you not only say what you know, but you trust what you feel. The keyword yoga balance throat third eye reflects this dual movement: balancing the outward expression with inward sight. Yoga flows built for this purpose honour both centres, combining throat‑opening postures with third‑eye‑activating gestures, culminating in a holistic energetic reset.
Preparing Your Practice Space & Intention
Before you begin the physical practice, take a moment to set your intention. Choose a quiet space where you won’t be interrupted. You might place a blue (throat‑chakra) or indigo (third‑eye) object nearby, or light a candle to represent the element of ether/space.
Seated comfortably, close your eyes and bring awareness to your throat and the space between your eyebrows. Breathe slowly. Mentally declare: “I open my voice and my vision. I trust and I express.”
Now you’re ready to engage the yoga balance throat third eye sequence with the intention set.
Yoga Flow for Throat + Third Eye Chakra Balance
Here’s a suggested 30‑minute flow. Modify based on your level, and spend extra time on any pose that calls to you.
- Seated Neck Rolls & Vocal Warm‑Up (3 minutes)
- Sit cross‑legged with spine tall.
- Inhale: lift chin slightly; exhale: lower chin to chest. Repeat slowly 5 ×.
- Then gently roll the head side to side, easing tension.
- Finish with 3 rounds of “Ahhh” on exhale, voice soft and resonant, feeling vibration in throat.
- Cat/Cow with Gaze Shift (5 minutes)
- Come to hands and knees (Tabletop). Inhale: arch spine (Cow), gaze slightly upward (activates third eye). Exhale: round spine (Cat), chin to chest (stimulates throat).
- Continue 10 × cycles, drawing attention to the throat area on exhale, the third eye on inhale.
- Fish Pose (Matsyasana) Variation (4 minutes)
- Lie on your back, knees bent, feet on the floor. Slide hands beneath hips, press forearms into mat and lift chest. Option: let the crown of the head rest lightly on the mat (neck here).
- Gaze soft upward, chin slightly tucked. Stay for 5 deep breaths. This opens the throat area and lifts energy toward the third eye region.
- Shoulder Stand Preparation & Supported Bridge (6 minutes)
- Bridge Pose (Setu Bandha): lie back, feet hip‑width, lift hips. Interlace hands under the back, press arms down. Stay for 5 breaths.
- Optional: move into Shoulder Stand (Salamba Sarvangasana) if you have experience (supports throat/thyroid area). Hold for up to 1 minute.
- These inverted or semi‑inverted poses bring energy to the throat centre and stimulate upward flow toward the third eye.
- Eagle Pose (Garudasana) with Intention (4 minutes)
- Stand: wrap right thigh over left; wrap right arm under left; bring palms together if possible. Bend knees, sit back slightly.
- While holding, gaze softly at a fixed point at eye‑level (activate third eye). Keep your bite soft, and neck relaxed (support your throat).
- Hold ~30 seconds each side. This pose challenges balance and brings concentrated energy, connecting the throat and the third eye.
- Seated Forward Fold with Third Eye Focus (5 minutes)
- Sit legs extended, flex feet. Inhale: lengthen spine. Exhale: hinge forward from the hips, fold over the legs. Allow the head to drop toward the knees.
- Hands can reach for feet, shins or rest on the mat. Stay 8–10 breaths. With each exhale, mentally soften throat; with each inhale, draw energy up toward the third eye.
- Child’s Pose with Forehead Grounded & Neck Soft (Utthita Balasana) (3 minutes)
- Kneel, big toes together, knees wide. Sit back and fold forward, forehead to mat (or on block). Extend arms forward.
- Let your neck relax fully; feel the space between your brows rest. This gentle inversion helps stimulate the third eye while releasing throat tension.
- Savasana with Visualisation & Mantra (3 minutes)
- Lie flat on your back, arms by your sides, palms up. Close eyes.
- Visualise a soft indigo light between your eyebrows (third eye), and a clear sky‑blue light at your throat (throat chakra).
- Inhale: imagine drawing light upward. Exhale: imagine it flowing outward as soundless vibration.
- You can silently repeat: “I speak my truth. I trust my inner vision.”
- Stay for 3–5 minutes before slowly coming up.
Tips & Modifications for Safe Practice
- If you have neck issues, skip the full Shoulder Stand or Fish Pose; use the supported bridge (with block) and the fish variation with the head on the block.
- If you’re new to inversions, substitute Shoulder Stand with Legs‑Up‑the‑Wall (Viparita Karani) to gently stimulate the throat/thyroid area without full inversion.
- Always keep breathing smoothly and slowly; avoid strain in the neck.
- Consistency matters more than intensity. Practising the flow 2‑3 times per week will yield better results than a single intense session.
- Combine with pranayama like Ujjayi (ocean sound breath) or Nadi Shodhana (alternate nostril) to deepen the connection between throat (sound) and third eye (intuitive flow).
Deeper Benefits: What Happens When You Bring Balance
When you practice yoga, balance the throat and third eye; you’re not just stretching your body. You’re clearing energetic pathways, enabling more vibrant flow between expression (throat) and insight (third eye). Benefits may include:
- Greater ease in speaking your truth with clarity and presence
- Reduced inner chatter, improved mental clarity and focus.
- Enhanced intuitive awareness and trust in your inner guidance
- Balanced thyroid/communication system (physically) and mind/insight system (intuitively)
- A smoother inner‑outer bridge: what you feel in your heart and head can flow through your voice with less blockage
According to practitioners, when the Ajna chakra is functioning well, you’re able to trust your inner wisdom, see life with clarity, and feel mentally balanced. And when the Vishuddha chakra is in harmony, you communicate authentically, and your voice becomes a healthy channel for your truth.
Integrating the Flow into Your Life
- Morning ritual: Start your day with the flow to open your voice and activate your intuition before you engage with the world.
- Pre‑meeting or speaking prep: Use 5‑10 minutes of neck rolls, vocal warm‑up, and a seated forward fold to clear throat and sharpen third eye before important conversations.
- Evening wind‑down: The Child’s Pose + Savasana section works beautifully to quiet neck tension and quiet mental chaos before sleep.
- Use mantra or journalling: After practice, jot down any insights, voices or messages that came to you. Honour them.
- Continue outside the mat: Notice when you hold your throat tight (shame, fear of speaking) or when your vision feels clouded (confusion, indecision). Bring awareness that you’ve already done the physical work on the mat.
Final Thoughts
Balancing the throat and third eye chakras brings together the union of voice and vision, expression and intuition. Through dedicated practice of yoga, balance the throat and third eye, you’ll cultivate a deeper ability to speak your truth, listen to your inner whisper, and live from a place of aligned insight and clear communication.
Begin gently, practise consistently, and watch how your posture, your voice, your clarity and your inner guidance shift. Your yoga mat becomes more than a physical space; it becomes a bridge between the seen and unseen, between what you say and what you know.
Speak. See. Trust. And flow.
