Somatic Practices for Each Chakra: Simple Movements to Balance Your Mind, Body, and Energy
TOI Lifestyle Desk / ETimes.in / Updated: Feb 27, 2026, 14:38 IST
For decades, the traditional approach to inner work has centered on stillness—meditation cushions, quiet rooms, and closed eyes. While this method has benefited countless individuals, it often leaves a significant gap unaddressed. Modern stress is not merely a mental phenomenon; it manifests physically in posture, breath patterns, muscle tension, and habitual movements. By 2026, a growing number of people are recognizing that true awareness must engage the body alongside the mind. This realization has propelled somatic work into the spotlight, shifting the focus from intellectualizing balance to physically experiencing it through intentional movement.
What Somatic Movement Actually Means
Somatic movement involves performing actions with deep awareness—slow, deliberate, and inwardly focused. Unlike conventional exercise that pushes the body for performance, somatic practices invite the body to release stored tension and rediscover its natural rhythms. When individuals engage in these movements, their breath typically deepens, nervous system signals calm, and emotional states often shift effortlessly. The body ceases to be an object to control and instead becomes a source to listen to, fostering a profound connection between physical and mental states.
Why This Shift Matters Now
The relevance of somatic work today lies in its alignment with the actual functioning of the nervous system. It is impossible to think one's way out of stress if the body remains locked in tension. Movement, breath, and sensation communicate directly with this system, which is why practices such as slow yoga, walking meditation, chanting, or mindful stretching prove so effective. These approaches prioritize regulation first, allowing interpretation to follow naturally, thereby creating a more holistic path to well-being.
The Direction Inner Work Is Taking
If previous years emphasized mental awareness, the emerging phase is set to highlight embodied awareness. This does not replace meditation but complements it. Sitting still teaches observation and mindfulness, while moving consciously teaches release and integration. Together, they cultivate a balance that neither can achieve alone, paving the way for a more integrated approach to personal growth and stress management.
Somatic Practices for Each Chakra
Root Chakra
The root chakra responds to rhythm and pressure. Practices like slow stomping, weighted walking, or standing barefoot on the ground help the body register stability. These movements signal to the nervous system that support exists beneath you, often reducing restlessness and enhancing a sense of physical presence and grounding.
Sacral Chakra
This center opens through fluidity rather than force. Gentle hip circles, swaying motions, or free-form dance loosen the pelvic region and restore a sense of emotional movement. When the hips move freely, individuals frequently notice increased creativity and less restricted emotional expression.
Solar Plexus Chakra
The solar plexus chakra responds strongly to breath and internal heat. Techniques like Breath of Fire, rhythmic abdominal breathing, or core-engaged movements stimulate circulation and alertness. These practices tend to strengthen focus and decision-making by activating the body's sense of agency and personal power.
Heart Chakra
The heart area softens through a balance of expansion and containment. Actions such as self-hugging, slow chest opening, and shoulder rolls create harmony between protection and openness. These gestures release tension held in posture while encouraging emotional steadiness and compassion.
Throat Chakra
Expression thrives on vibration. Humming, chanting, or gentle neck releases stimulate the throat and vagus nerve pathways. This can alleviate tightness and help communication feel more natural, both physically and emotionally, fostering clearer self-expression.
Ajna Chakra
The ajna center, or third eye, responds to sensory quieting. Slow eye movements, soft gaze practices, and relaxed forehead awareness reduce mental strain. When visual tension diminishes, clarity often returns effortlessly, enhancing intuition and insight.
Crown Chakra
This center integrates rather than activates. After movement, brief stillness allows the system to settle and absorb the shifts. Insight frequently emerges not from additional effort but from pausing after conscious movement, promoting a sense of unity and spiritual connection.
The future of inner work may not necessarily be quieter; instead, it is likely to become more physical, grounded, and integrated with how people actually live. By embracing somatic practices, individuals can achieve a deeper, more balanced harmony between mind, body, and energy.
(Sidhharrth S Kumaar, Registered Pharmacist, Astro Numerologist, Life & Relationship Coach, Vaastu Expert, IKS Expert, I Ching Expert, Energy Healer, Music Therapist, Author of “Think like a Sage Lead like a CEO” series and Chief Astro Strategy Officer (CASO), NumroVani.)
