Yoga Poses for the Root Chakra

The root chakra is the first or base chakra in the chakra system.

It is known as Muladhara in Sanskrit, and is located at the base of the spine, the perineum and the pelvic floor.

It is coloured red, associated with the Earth element and grounding, and the properties of security, safety, finances, physical health and abundance.

When healthy and in balance, the root chakra manifests as a supportive home life, strong foundations in life, stability, security, good health, and the ability to face lifes´challenges with strength and grace.

When out of balance, this chakra can show up as physical issues within the body, emotional issues such as depression , anxiety, fear, guilt, resentment, lack of focus, restlessness, not feeling at home anywhere and fear of being abandoned. Common physical ailments include constipation, circulation issues, weak legs, sciatica and eating disorders.

HEALING THE ROOT CHAKRA

This article looks specifically at yoga for the root chakra, whilst part 2 of the article (see rest of the blog) addresses other holistic methods to bring this chakra back into balance.

YOGA FOR THE ROOT CHAKRA

Yoga poses are excellent for soothing an unbalanced root chakra, specifically standing poses and forward bends, as they strengthen and open the lower body. Standing poses also root the attention downwards, whilst forward bends work to loosen tight hamstrings, counteracting the fight-or-flight response the body often adopts when suffering from an out-of-whack root chakra.

Mountain Pose (Tadasana)

This seemingly simple, yet powerful and effective grounding pose works on the entire body. It increases awareness of yourself inside your own body, and simultaneously increases the feeling of connectedness to the Earth below you.

1. Stand with the feet together, big toes touching, the outer edges of the feet parallel, heels slightly apart. Shoulders slightly down and back, open the chest and gaze forward, chin parallel to the ground. Arms relaxed by the sides

2. Distribute the weight evenly across all four corners of the feet, and inhale and exhale long deep breaths. Enjoy the feeling of the air expanding into spaces of the body that are somewhat unused in everyday life.

3. Now, visualize beams of white light shooting down from each of the four corners of the foot, on both feet, down into the centre of the Earth. This white light firmly roots you down, grounding you.

4. Next, imagine that there is a swirling mass of sparking, glowing red energy at the centre of the Earth, and it is now radiating up through the space and up to the soles of your feet, where it permeates your feet. See this red energy coming up your legs and filling your pelvic bowl. At the same time, lift the spine and firm the shoulderblades down, keeping the upper body connection with the sky. Enjoy the feeling of the love, stability and deep connection to Mother Earth through this rooting, grounding red light.

Warrior I & Warrior II (Vrbhdrasana I and Vrbhdrasana II)

Warrior I strengthens the legs and the lower back. It is a strong, empowering pose that inspires confidence and firmly roots awareness downwards.

Warrior II strengthens and roots down the legs and pelvis, and empowers the yogi to face their fears confidently and head on.

Warrior I (Vrbhdrasana)

1. Stand in Tadasana. Exhale and step the left leg back so that both feet are facing forwards and the legs are about a leg-width apart. The heel will probably be off the ground.

2. Inhale, and this time as you exhale, bend the right knee above the toes and begin to lower the body. Engage the pelvic floor and aim to bring the right thigh parallel to the ground. Power up through the back leg, opening out the back leg.

3. Inhale and raise the arms above the head, having the palms facing inwards towards each other or together in prayer position above the head. Reach up tall.

4. Hold for three breaths minimum. To come out of the pose, inhale, lower the arms and step the legs back together. Come back into Tadasana pose.

Warrior II (Vrbhdrasana II)

1. Stand in Tadasana. Exhale and step the left leg back, turning the foot outwards about 45 degrees and having the legs about a leg-width apart.

2. Inhale, raise the arms to shoulder height, parallel to the ground. Gaze along the right fingertips.

3. As you exhale, bend the right knee above the toes and begin to lower the body, keeping the arms lifted. Try to get the right thigh parallel to the ground. Keep gazing down the right fingertips.

4. Hold for three breaths minimum. To come out of the pose, exhale and lower the arms and step the legs back together. Come back into Tadasana pose.

Tree Pose (Vrkasana)

Tree Pose is amazing for connecting to the Earth energy, like its namesake. You will feel the Earth energy drawn up from below you and the sky energy rising above you, creating perfect balance and harmony. Tree pose also strengthens and stretches the feet, ankles, calves and thighs and is excellent for blood circulation in the legs, making this the perfect grounding pose.

1. Begin in Tadasana. Inhale, bend the right knee and catch the right foot with your hands. Shift your weight to the left foot to balance.

2. Exhale, plant the sole of the right foot firmly on your inner left calve, or inner thigh, wherever is best for you. Point the toes down towards the ground.

3. Inhale and slowly raise the arms to clasp the hands in prayer position before the heart. Gaze at a fixed point in front of you to keep your balance.

4. Imagine the red Earth energy radiating up from the centre of the Earth, up through the soles of the feet, the calves, the thighs and filling the pelvis. Everything below the navel is drawing down into the Earth. Meanwhile, feel as though everything above the navel is being drawn lightly up into the sky. You are being drawn in two different directions, balanced and in perfect harmony.

5. Stay here for minimum three breaths. To release the pose, inhale and as you exhale lower the hands and the leg, gently shaking the leg out.

Standing Forward Fold (Uttanasana)

Standing Forward Fold releases tight hamstrings and also has a deeply calming effect. It also strengthens the knees and ankles, as they work to ground and balance the body in this position.

1. Begin in Tadasana pose. Inhale and raise the arms above the head.

2. Keeping the spine long as you exhale, hinge at the hips and fold forward.

3. Let the fingertips rest wherever feels comfortable; if you can you can rest them on the floor, or on the backs of the calves. Bend your knees if you have to - safety is paramount.

4. With each inhale, lift and lengthen the spine slightly further, lift the head to gaze forward.

5. With each exhale, drop the head and fold the body in slightly further, stretching the hamstrings more.

6. Aim for 4-8 breathes. When you´re done, simply bend the knees, inhale and look forward. Raise the body slowly back to Tadasana.

Garland Squat (Malasana)

Malasana brings us physically closer to the Earth and it physically strengthens the ankles, calves and lower back. All yogic squats work to balance the root chakra.

1. Stand in Tadasana. Inhale and then step the right foot out so that the feet are slightly wider than hip-width apart. Turn the toes outwards.

2. Exhale and bend your knees, lowering your hips slowly to the ground. Bring the hands in Anjali Mudra (prayer position) in front of the heart.

3. Check that the knees are facing in the same direction as the toes rather than collapsing inwards. You can use the elbows to gently press against the inside of the legs to help with this. Over time, the legs will be strong enough to do this without the help of the elbows.

4. Rest the thighs on the backs of the calves, inhale and lengthen the spine. Place the hands on the floor in front of you if you lose the balance. Feel rooted to the ground and imagine drawing up the apana vayu - downwards energy - from the Earth below you.

5. Stay in the pose 5-8 breaths. To release the pose, inhale and scoop the hips up high until the legs are nearly straight. Exhale, keep a slight bend in the knees and unfold the body up to Tadasana, hands in prayer position. Release the hands.

Child's Pose (Balasana)

Child´s Pose is frequently used as a restorative rest pose between more energizing postures, and is perfect for connecting as the yogi allows their body weight to drop down into the Earth. Surrender and trust the Earth to support you completely in this relaxing posture.

1. Begin by kneeling on the mat with the knees together. Exhale and sit back on your own heels.

2. Inhale lengthening the spine, and either keep the knees together, or separate them to about as wide as your hips.

3. Exhale and sink the torso either on top of or between your thighs, letting the weight of the torso sink into the ground. Rest the forehead on the mat. Have the arms either stretched out in front of you on the mat, or down your sides by your torso with the palms facing up.

4. Inhale into the space between your shoulderblades and into the backs of the ribs. With each exhale, allow yourself to sink deeper into the ground. Feel safe and supported by the Earth.

5. Stay for four breaths minimum. To release the pose, inhale and raise the head, looking forward. Gently come back to sitting on your heels, and then release the legs to either sit in Easy Pose (Sukasana) or have the legs straight out in front of you in Staff Pose (Dandasana).

Reclining Bound Angle Pose (Suptha Baddokonasana)

Like Child´s Pose, Reclining Bound Angle Pose supports grounding and connection with the Earth as the yogi sinks and surrenders the weight down into the floor below them. This relaxing and restorative pose gives the yogi plenty of time to open up and feel an increased connection between themselves and the Earth.

1. Begin by lying on the back in Corpse Pose (Shavasana). Inhale and bend the knees, feet flat on the floor. The feet will be closer to the hips.

2. Exhale and keeping the outer edges of the feet together, let the knees fall out slowly, opening out the hips to a point where it feels like a comfortable but relaxing stretch. The legs will be in a diamond formation.

3. If you want, you can also raise the above above the head and open out the armpits, to challenge the heart to work a bit harder.

4. Stay in this deeply relaxing pose for as many breaths as you like. Enjoy the feeling of the body weight sinking into the Earth, feeling completely supported by the nourishing Earth energy.

5. When you´re ready to come out of the pose, just inhale and bring the knees back together. Exhale and release the legs out in front of you.

Corpse Pose (Shavasana)

Like Balasana and Suptha Badokonasana, Corpse Pose allows you to completely sink and surrender your body into the floor. Unlike the other two poses however, Corpse Pose employs a larger surface area of the body to sink deeply into the Earth, perhaps yielding an even greater grounding and relaxation.

1. Lie on the floor, face facing upwards, have the feet slightly apart and the arms down by the sides, palms facing up.

2. Inhale and push the shoulderblades slightly down and back, opening up the chest.

3. Take long deep inhales, enjoying the feeling of your breath occupying the spaces of your body. With each exhale, feel the weight of the front body sinking into the weight of the back body and feel as if you´re floating 3-4 feet below the Earth.

4. Stay in Shavasana as long as feels good. When you´re ready to come out of this meditative state, slowly curl up on your right hand side, push the left palm into the floor and come up into a sitting position.