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Root Chakra Poses

Yoga Poses for Root Chakra (Mulandhara)

Unlocking Your Foundation: Root Chakra Poses

Welcome to our journey into the depths of the Root Chakra. In Sanskrit, it's known as the Muladhara Chakra, the foundational energy center that anchors us to the Earth, providing stability, security, and a sense of belonging. Located at the base of the spine, the Root Chakra governs our basic survival needs and connects us to our primal instincts. Let's dive into a sequence designed to ignite and balance this powerful energy center.

Sanskrit Name: Muladhara Chakra

Location: Base of the spine

Associated Body Parts: Legs, feet, bones, adrenal glands

Color: Red

Bija Mantra: LAM

Mantra: "I am grounded, safe, and secure."

Symbol: Four-petaled lotus with a downward-pointing triangle

Element: Earth

Chakra Symbol Bhavanas (Attitudes): Stability, security, grounding, foundation

Qualities: Stability, security, safety, trust, survival instincts

Challenges: Fear, insecurity, instability, feeling disconnected from the Earth or community


8 Poses to Ignite your Root Chakra:

  • Tip Toe Eka Pada Adho Mukha Svanasana

  • Traditional Adho Mukha Svanasana (Stretchy Down Dog)

  • Vasisthasana Rainbow Var

  • Callisthenics Plank

  • Ardha Ustrasana Drill (Genie Sit Pose)

  • Parivrtta Surya Yantrasana

  • Balancing Eka Pada Rajakapotasana with Garuda arms 

  • Meditation in Vajrasana

 

Root Chakra Sequence:

  1. Tip Toe Eka Pada Adho Mukha Svanasana: Begin in Downward Facing Dog, then raise one leg, keeping the toes pointed and reaching towards the sky. This pose strengthens the legs and activates the feet, grounding you into the Earth.

  2. Traditional Adho Mukha Svanasana (Stretchy Down Dog): Return to Downward Facing Dog, focusing on lengthening the spine and pressing the palms into the mat. Feel the connection between your hands and the Earth, anchoring yourself with each breath.

  3. Vasisthasana Rainbow Variation: Transition into Side Plank Pose, lifting one arm towards the sky and opening the heart. This pose builds strength in the core and legs while promoting balance and stability.

  4. Callisthenics Plank: Lower down into a traditional Plank Pose, engaging the core and pressing through the palms. Feel the strength and stability of your foundation as you hold the pose, connecting deeply with the Earth.

  5. Ardha Ustrasana Drill (Genie Sit Pose): Come to a kneeling position, then gently arch back, placing the hands on the heels or thighs. This gentle backbend stretches the front of the body and stimulates the Root Chakra.

  6. Parivrtta Surya Yantrasana: From a seated position, extend one leg and bend the other, placing the foot outside the opposite thigh. Twist towards the bent knee, bringing the opposite arm across the body. This pose detoxifies the body and improves digestion while enhancing grounding.

  7. Balancing Eka Pada Rajakapotasana with Garuda Arms: Come into Pigeon Pose with one leg extended back and the other bent in front. Wrap the arms, crossing one over the other like eagle arms. This deep hip opener promotes emotional release and stability.

  8. Meditation in Vajrasana: Come to a seated position on your heels, resting the hands on the thighs or in your lap. Close your eyes and focus on your breath, feeling rooted and grounded with each inhale and exhale. Repeat the mantra, "I am grounded, safe, and secure," allowing it to resonate within you.

Guided Meditation:

As you settle into your meditation, envision a vibrant red light glowing at the base of your spine. Feel this light expanding with each breath, grounding you deeply into the Earth. Visualize roots extending from your tailbone, reaching down into the soil, anchoring you firmly in place. With each inhale, draw up the nourishing energy of the Earth, and with each exhale, release any tension or fear. Allow yourself to feel rooted, stable, and secure, knowing that you are supported by the Earth beneath you.

As you conclude your practice, take a moment to express gratitude for your strong foundation and the stability it provides in your life. Carry this sense of grounding with you as you move throughout your day, knowing that you are always connected to the Earth and supported by its nurturing energy.

Namaste!

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