In yoga, the root chakra is known as Muladhara. “Mul” means “root” and “adhara” means “support.” The root chakra is the foundation of the other six primary chakras in the body, so it’s important to keep it strong and balanced. The six, commonly known as Sapta chakras, are the Sahasrara (crown), Ajna (third eye), Vishuddha (throat), Anahata (heart), Manipura (solar plexus) and Svadhisthana (sacral) (1). Each of these chakras is associated with unique energies and can be balanced through specific yoga poses. The root chakra, Muladhara, is associated with the element of Earth and the color red. It’s located at the base of your spine, near your perineum, and it’s responsible for your sense of security, stability, and grounding. When this chakra is in balance, you feel safe and secure, and you’re able to stay connected to the present moment. When it’s out of balance, though, you may feel anxious, fearful, and disconnected from your body. By practicing the following root chakra yoga poses, you can begin to awaken and balance this energy center.
This pose is a great way to ground yourself and connect with the energy of the earth.
This pose can help you to build confidence and connect with your inner strength.
This pose can help you to relax and release any tension in the body.
This pose may look simple, but it can be incredibly effective.
Allow your body to relax into itself with this spine-lengthening pose.
Read More: Yin Yoga Vs Hatha Yoga: What’s The Difference, And Why Does It Matter?
This pose can help to open the hips and root the energy down into the Earth.
This pose can help to stretch and release energy from the lower body.
This pose is great for energizing and awakening the root chakra.
This pose can help to open the hip flexors and chest.
This sequence of poses can help to energize and invigorate the body.
You can also use this same practice anytime you feel disconnected or ungrounded.
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The root chakra, or Muladhara in Sanskrit, is located at the base of the spine and is associated with security, stability, and survival. Practices that focus on the root chakra include:
Yin yoga focuses on seated and reclining postures that are held for several minutes and focus on the hips and legs. These poses allow us to confront our fears and find a deep sense of grounding and security.
This type of yoga practice involves deep stretching and poses such as child’s pose, downward facing dog, or sitting in a comfortable cross-legged position. Ideally, these poses should be held for several minutes, allowing time to focus on the breath and sensations within the body.
Restorative yoga is a gentle practice in which we use props such as bolsters, blankets, and blocks to allow us to surrender into the poses passively. These poses provide a sense of ease and comfort, allowing us to deeply relax and activate the root chakra.
Some typical restorative yoga poses that open the root chakra include supported backends, reclined twists, and even savasana.
Kundalini yoga consists of a combination of breathing exercises, chanting, and physical postures that help to awaken the energy located at the base of the spine.
This practice aims to bring balance to the root chakra and can be used to improve one’s physical, mental, and spiritual wellbeing. A typical Kundalini practice may include poses such as root lock (Mula Bandha), alternate nostril breathing, and chanting mantras.
Yoga Nidra, or yogic sleep, is a powerful technique that helps to bring balance and harmony to the entire chakra system.
This practice involves lying in savasana while a practitioner uses guided imagery, visualization, and breathwork to help bring the body and mind into a state of deep relaxation. This type of practice can be especially beneficial for those seeking to open and balance the root chakra.
Read More: Hatha Yoga Sequencing: How To Create One & Simple Sample Sequences For Beginners
Pranayama is a type of conscious breathing practice that allows us to bring awareness and energy to the root chakra.
Focusing on the breath allows us to bring awareness to our connection between the physical body and its environment. It helps us become mindful and present, which can help to ground us in the present moment and feel a sense of safety.
To practice pranayama, sit in a comfortable position and focus on your breath. Bring awareness to each inhale and exhale, allowing the breath to be smooth and even.
Ensure that you are breathing from the diaphragm and not just the chest. While focusing on the breath, imagine that each inhale is bringing you a sense of stability and security.
The mantra “LAM” is associated with the root chakra and can be used in meditation to bring awareness to this energy center. Usually, this mantra is chanted in a deep low voice.
To practice mantra meditation, sit in a comfortable position and close your eyes. Begin chanting the “LAM” mantra, and focus on the sound of your breath.
Allow the mantra to become repetitive until you reach a state of deep relaxation. Visualize the energy of the root chakra spinning in a clockwise motion as you chant, and feel it gradually becoming stronger with each repetition of the mantra.
Visualizing a bright red light radiating from the root chakra can help to open and balance this energy center.
You may also visualize a red lotus flower opening up in the area of your root chakra. Any visualizations that evoke a sense of safety, security and stability can help to open the root chakra.
When you have finished your visualization practice, take a few moments to feel the energy of your root chakra and imagine it radiating throughout your entire body. Remember to observe any thoughts or emotions that arise but do not get attached to them – simply acknowledge and release.
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Root chakra yoga is a powerful practice that can help to balance the energy of your root chakra. This powerful exercise helps to open and strengthen the root chakra, which is the foundation of our energetic system.
When open and balanced, this chakra can help us to feel grounded and secure in our lives.
Doing root chakra yoga can help alleviate the following symptoms that can stem from physical, emotional, or spiritual imbalances (2).
In addition to yoga and meditation, there are other ways you can work with your root chakra.
Root chakra yoga is the answer to finding balance and stability in your life. By targeting the root chakra with yoga, meditation, and other healing practices, you can open and strengthen this energy center to create a deeper sense of security in your life.
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