Here I share with you two asanas per each chakra in total 14 asanas
First Chakra
Muladhara
Sit in the posture of Gorakshasana and lower eyelids
Take the attention in the lower part of the spinal column. Try to display inside the color red.
Inspire normally and expire slowly.
Do this 3 times
Inspire slowly and expire quickly
Do this 3 times
Sit in the posture of the Illusion (Mayasana) legs crossed forward, the soles of the feet bent outward and cover each of the toes with the tip of your fingers, take the attention is always below the spine.
Breathe 3-2-5-2 during a few moments
Second Chakra
Svadhistana
Lie down on the back (Supta Virasana) put your hands on your thighs, and lower the eyelids. Take the attention in the coccyx, inside, try to display the color orange.
Inspire normally and expire slowly.
Do this 3 times
Inspire slowly and expire quickly
Do this 3 times
Sit in Paschimotanasana, put the attention is always in the interior of the coccyx
Breathe 3-2-5-2 during a few moments
Third Chakra
Manipura
Sit in the feet, elbows toward the floor, hands to the height of the heels lower eyelids.
Take the attention in the navel, in the interior, display and color yellow
Inspire normally and expire slowly.
Do this 3 times
Inspire slowly and expire quickly
Do this 3 times
Squat down with the feet apart, put your elbows on the floor, the toes directed forward, the attention to the height of the navel, and interior.
Breathing 3-2-5-2 during some moments
Fourth Chakra
Anahata
Kneel on the position of the Frog, lower the eyelids.
Bring attention to the height of the heart, toward the center of the chest.
Try to display the color green
Inspire normally and expire slowly.
Do this 3 times
Inspire slowly and expire quickly
Do this 3 times
Sit in the position of the fetus (Garbhasana) on the heels, elbows in the floor, the head on the floor or carpet, the eyes in the knees, attention is always at the center of the chest.
Breathing 3-2-5-2 , breathe so during some moments.
Fifth Chakra
Vishuddha
Lie down in the posture of the copper (Bhujangasana) Lower the pupils, take the attention in the throat center. Try to display inside the blue color.
Inspire normally and expire slowly.
Do this 3 times
Inspire slowly and expire quickly
Do this 3 times.
Then the position of Sarvangasana, take the attention is always in the throat
Breathing 3-2-5-2 during some moments
Sixth Chakra
Ajna
Sit in the position secret, hands placed on the knees.
The eyes in convergent strabismus higher, look at the root where begins the nose.
Take the attention toward the middle of the forehead. Try to visualize the indigo color
Inspire normally and expire slowly.
Do this 3 times
Inspire slowly and expire quickly
Do this 3 times
In the same position, move the eyes in convergent strabismus lower, look at the tip of the nose.
Breathing 3-2-5-2 during some moments
Seventh Chakras
Sahasrara
Stay in the posture secret, bring your hands together toward the top of the head, lower the eyelids.
Inspire normally up and down between the palms of the hands through the skull, carry the attention at the top of the skull:
Try to display the color purple or white
Inspire normally and expire slowly.
Do this 3 times
Inspire slowly and expire quickly
Do this 3 times
Then the position of Shirshasana. Breathe freely.
After this exercise we practice 3 or 4 times Bandha Traya, and then Shavasana, total relaxation.