Located in the center of the forehead between the eyebrows, the Ajna chakra or “third eye” represents intuition, vision and wisdom. It guides individuals through the process of translating physical experiences into mental understanding.
A healthy third eye chakra facilitates emotional balance, strong intuition, mental clarity, self-awareness, and open-mindedness. It can help you tap into the confidence and inner wisdom you naturally possess. In addition, it can help you reach your goals and create your life through visualizing and planning for the future.
Read on to learn more about the importance of maintaining a healthy third eye chakra as well as five yoga poses to help you strengthen yours.
Recommended: Browse more of our guides on the art and practice of yoga to harmonize your body, mind, and soul.
About the Third Eye Chakra
This chakra is the first of the seven main chakras that bring the energy of transcending the material world and accessing your connection with the ethereal. Because of its association with the color indigo and the “Om” mantra, you can balance and heal your third eye chakra by eating purple foods like cabbage and eggplant or using essential oils like sandalwood, rosemary, and frankincense. An unbalanced and underactive third eye chakra produces several specific symptoms, including:
- Narrow-Mindedness
- An Inability to Visualize or Plan for the Future
- Depression
- Denial
- Memory Loss or Poor Vision
Conversely, signs of an overactive third eye chakra include:
- Headaches
- Insomnia/Nightmares
- Paranoia
- Poor Vision
- Feeling Overwhelmed
To balance and strengthen your third eye chakra, practice the following yoga poses:
1. Child’s Pose (Balasana)
- Start on your hands and knees.
- Sit back toward your heels with your toes together and your knees open.
- Let your forehead sink toward the floor. (If you can’t touch the floor with your forehead, place a block or firm cushion under your head. This will allow you to massage the third eye center against the firm surface.)
- Cultivate a comfortable, long, and deep breathing pattern as you focus your attention on the sensations in your third eye.
- Visualize an indigo blue color.
- Hold this pose for at least five full breaths and up to five minutes.
2. Head-To-Knee Pose (Janu Sirsasana)
- Sit in staff pose with both of your legs extended in front of you.
- Bend your left knee and bring the sole of your left foot to your inner right thigh. (The outer edge of your left foot and left thigh should rest on the floor.)
- Square your torso toward your extended right leg and then inhale as you lengthen your spine.
- Exhale and walk your hands forward, bringing your heart toward your right knee.
- If you can’t reach your toes, rest your palms on the floor on either side of your right leg.
- You also may place a rolled-up blanket or small cushion under your right knee if the backs of your legs feel tight or inflexible.
- Tuck your chin, close your eyes, and focus on the center of your third eye.
- This pose provides more of an exercise in turning inward rather than coming into the deepest forward bend.
- Take this opportunity to place your attention within and listen to your breath as well as the wisdom that comes through in your own silence.
- Hold here for three to five full breaths.
3. Warrior III Pose (Virabhadrasana III)
- Start in mountain pose, standing firmly on both feet with a straight spine and your hands by your sides.
- Bring your palms together in front of your chest into the prayer pose.
- Fix your Drishti or focused gaze, hold the weight of your body in your left leg, and then raise your right leg in front of you with your knee bent at a 90-degree angle.
- Lean forward, using a strong deep breath as your focus, and bring your torso parallel to the floor. At the same time, extend your raised leg back behind you — also parallel to the floor.
- Keep your hands at your heart or, if desired, bring them forward and interlace your fingers as you extend both arms beyond the crown of your head.
- Hold here for at least five full breaths.
- To come out of the pose, maintain your balance on your left foot and rise up slowly as you bring your right leg through to the starting position.
- Now, place your right foot on the floor beside your left foot.
- Repeat these steps on your other side.
4. Dolphin Pose (Ardha Pincha Mayurasana)
- Start on your hands and knees with your palms flat on the floor and your fingers pointing toward the short end of your yoga mat.
- Place your forearms on the floor and distribute your weight evenly from your elbows through the tips of your fingers.
- Tuck your toes and press your hips up toward the sky, keeping your knees bent.
- Exhale and lengthen your spine as you broaden your shoulders.
- Now, straighten your legs and pull your belly button in and upward. (Your torso and legs will make the shape of a capital “A.”
- Relax your head as you bring your ears into alignment with your upper arms.
- Close your eyes and meditate on the center of your third eye.
- Allow yourself to see the color indigo in the center of your forehead.
- Relax into a state of calm, knowing you have the wisdom to make good choices for yourself.
- Hold here for at least five full breaths.
- To practice holding this pose for longer periods of time, come down into child’s pose and rest for three to five breaths before returning to dolphin pose.
- Three to five repetitions like this will help you build strength in this pose.
5. Forearm Stand (Pincha Mayurasana)
- Lie on your back, keeping your legs together on the floor and your arms by your sides.
- Press your forearms and elbows into the floor and lift your back and shoulders off the floor. (You may want to move your elbows closer to one another at this point.)
- Hold here for several breaths and consider practicing this as your entire fish pose.
- Or, if it feels good on your neck, tilt your head back and direct the crown of your head toward the floor.
- If the crown of your head touches the floor, make sure your forearms and elbows still support your weight.
- Hold here for at least five full breaths.
- Come out of the pose by lifting your head, tucking your chin, and then relaxing your back down to the floor.
Learn more about your chakra system and how you can heal and support your other chakras.