List of Yoga Poses for Root Chakra - Balancing and Grounding Postures

Wednesday, March 09, 2022

You will feel contentment, happiness, inner peace, and balance in your root chakra. You will be more compassionate and patient with yourself and others.

A balanced root chakra can bring emotional stability and an amazing sense of being able cope with all the challenges that life throws at you.

We have all met people like these, who radiate serenity. Their smiles spread happiness throughout the world. Their calmness is infectious and incredibly good for the soul.

Feel grounded and free when the energy from the root chakra flows well.

You may also have come across people with an out-of balance root chakra. People who jump from one project to the next, thinking about everything, and don't pay enough attention to their own health. This can lead to burnout. People who are not in harmony with their root chakra can feel lethargic and defeated, as well as unable to accomplish tasks.

What is Muladhara Chakra?

Muladhara is a combination two Sanskrit words: "Mula," meaning root, and "Adhara," meaning support or base.

All seven chakras are important and interconnected. The root chakra is particularly important because it is the foundation of the entire chakra system. It is the base of our survival center and the most instinctual chakra. This is where we initiate our "fight-or flight” response.

The root chakra is associated to grounding, vitality and stability. It is our survival instinct, our need for safety and security, as well as our basic needs such food and shelter. Emotional needs and functions are also associated with the root chakra, such as family loyalty and beliefs and values.

The root chakra can be balanced when all the above needs are met. This results in an individual who is stable, grounded and secure.

Where is Root Chakra Located?

The base of the spine, the pelvic floors, and the first three vertebrae is where our root chakra is found. It is closely associated with the earth element. This chakra is directly related to our ability to dig deep and feel deeply rooted in our lives.

Sprinkle the external symptoms of a second Chakra deficiency.

  • Feelings like you are "stuck" and lethargy
  • Incapable to act and/or express intention
  • Anxiety disorders or depression
  • Feeling isolated and disconnected from the people around you

The second chakra may contain external signs of excess.

  • Stress
  • Panic attacks
  • Nightmares
  • Problems in the colon, bladder and lower back can cause health problems.
  • Financial problems
  • Unexplained pains and aches in the body

Finding balance

Balance is the key to working with your chakras. It is equally important to release excess chakra energy and stimulate chakras to increase energy. These poses are designed to stimulate and release energy from Muladhara, which can lead to personal transformation and personal growth. Take five slow, deep breaths into each pose.

List of Yoga Poses for Root Chakra

The root chakra is associated with our foundation and security in life. When this chakra is balanced, we feel safe and secure, both physically and emotionally. Yoga poses can help to balance the root chakra by stimulating the energy vortexes located at the base of the spine.

Here are some yoga poses that can help to activate and energize the root chakra:

1. Easy Pose - Sukhasana

Close your eyes, and feel the earth beneath. Breathe in, taking in fresh nourishing energies. Exhale and let go of all that isn't serving you or helping you to move forward. Set your intention. Here are some suggestions of what you might want to concentrate on:

  • Be confident in yourself
  • Fear can be released
  • Personal balance
  • Letting go
  • Feel grounded

2. Child’s Pose - Balasana

Relax your entire body. Notice how your body feels supported by the ground below you. Allow this feeling to guide you throughout your practice.

3. Garland Pose - Malasana

This pose will bring you closer to the ground and calm your mind. It also strengthens the lower back, ankles, and hips.

The energy of the earth is felt through our feet, which are our roots. If you need to awaken the fascia beneath your feet, gently tuck the toes under and rest your knees on a block or bolster. You can hold this position for one minute, then release. Repeat the process three more times.

4. Standing Forward Bend - Uttanasana

Uttanasana is a great pose that can help us find calmness and center in a hectic world. It also relaxes the back and stretches the hamstrings.

5. Mountain pose - Tadasana

We can feel the earth underneath us providing nutrition and support, just like a tree. Mountain pose is both balancing as well as relaxing. It allows you to be centered and present in the moment. For a deeper connection to the earth, try this on grass.

6. Sun Salutations

You can tap into your inner strength and connect with the earth by doing three to five sun salutations. As we inhale and exhale, you will feel a steady, slow heat build up within. You will also experience a feeling of power and focus. As you progress deeper into your meditation, your mind will begin to surrender to the present moment. Close your eyes if you feel comfortable doing so.

7. Low Lunge - Anjaneyasana

This pose causes intense stretching of the quad and psoas muscles. These muscles are closely connected to the first chakra energy centre and are linked to our flight-or fight mechanism. Allow 5 deep breaths to allow the muscles to convert any fight or flight energy back into inner strength.

8. Warrior II - Virabhadrasana II

Virabhadrasana is "fierce fighter" so it's a great pose to face your doubts and fears. This pose stimulates the body's natural energy flow while your feet are on the ground. It helps you tap into your inner strength and determination.

9. Bridge Pose - Setu Bandha Sarvāṅgāsana

Your feet will be grounded to the ground in this pose. The spine also releases excess root chakra energy and stimulates the throat chakra. This opens the heart and Solar Plexus chakras, and balances the sacral Chakra.

10. Forward fold for wide-legged people

This asana opens your lower back and groin muscles, allowing the root chakra to bring its vitality into your life.

11. Corpse Pose - Savasana

Allow yourself to be supported by the earth below you and let go all tension. With each exhale and inhale, remind yourself that you are safe and supported.

The magic happens when we are able to find inner peace and happiness, and approach life with a more calm, grounded perspective. Happiness is an inner job. Once we feel grounded and strong, we attract like-minded people to our world.

12. Triangle Pose – Trikonasana

This pose strengthens and tones the legs while also providing a stretch to the hips and groin.

13. Downward Dog

This pose stretches the entire body and stimulates the energy vortexes at the base of the spine.

14. Extended Triangle Pose

This pose deepens the stretch in Triangle Pose while also targeting the muscles in the hamstrings and groin, as well as the shoulders and stretching the hips.

Cleanse Your Root Chakra: 30 Min Kundalini Yoga Flow Video

Are you feeling rooted? To get grounded, strengthened, balanced, and nourished, join me for the 30 minute Chakra Yoga Flow. This class will focus on yoga postures and transitions for the lower body, as well as pranayama, to cleanse your root chakra.

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