Yoga For The Root Chakra

Muladhara is the Sanskrit name for the root chakra, ‘Mula’ meaning root and ‘Adhara’ meaning support or base.

The root chakra is the chakra for stability and security and provides us with everything we need to survive. It is located at the very base of our spine and presides over the earth element of our body.

In yoga we talk a lot about ‘grounding’ when we refer to certain postures that involve pushing our feet and our hands into the floor or the mat and spreading our fingers and toes like the roots of trees.

Tadasana (Mountain Pose) is a perfect example of a ‘grounding’ posture and is a great pose to help us energise our roots as we feel our body’s connection to the ground. Here are a few more yoga poses that can help keep our root chakra balanced and energised:

Apanasana (Knees to the chest pose)

• Lie on your back on your yoga mat and place your feet on the floor so your feet are directly beneath your knees.
• On an inhale place your hands on your knees. Exhale and hug your knees to your chest.
• Stay here for 5 breaths.

This pose helps you feel your lower spine as it ‘grounds’ into the mat.

Malasana (Garland Pose/Squat Pose)

• Squat down with your feet grounded firmly into the floor. If you find it difficult to rest your feet flat on the floor or if this feels uncomfortable you can always support your heels with a folded blanket or mat.
• Separate your thighs so they are slightly wider than your torso and bring your torso forward.
• Press your elbows against your knees and bring your palms together.
• Stay here for 5 breaths.

Salabasana (Locust Pose)

• Lie on your stomach with your body in a straight line and your arms relaxed by your sides, palms facing upwards.
• Place your chin on the floor and slide your hands under your body resting on the fronts of your thighs.
• Inhale and lift your legs keeping your pubic bone on the mat.
• Exhale and bring your legs together. Contract your buttock muscles and raise your legs as high as you can.
• Hold the posture and breathe normally.
• To come out of the pose on the next exhale lower your legs to the floor and relax your arms by your sides, palms facing upwards.

For more of a stretch in your arms you can clasp you’re your hands or stretch your arms behind your back or alternatively stretch your arms out in front of you.

Setu Bandha Sarvangasana (Bridge Pose)

• Lying flat on your back with your legs straight out in front of you and your arms by your side and palms facing upwards, bend your knees and place your feet firmly into the mat.
• Bring your heels towards your buttocks and point your knees towards the ceiling.
• Inhale and begin to raise your buttocks off the floor.
• Tighten your buttock and thigh muscles and push your pelvis, lower back and front of body towards the ceiling so your body is resting on your shoulders.
• On the exhale move your arms so they are under your body, from here you can place your hands on the back of your waist to provide extra support ensuring your upper arms are still in contact with the floor.
• Walking your heels towards your shoulders push your pelvis, hips and front of body up a little more.
• Tuck your chin in towards your chest to lengthen the back of your neck.
• If this is comfortable for you stay here but if you want to challenge yourself a little further you can come up onto your toes.
• To come out of the posture, exhale and bring your arms down by your sides with your palms facing downwards and uncurl your spine slowly back down to the floor.
• Relax your back and then stretch your legs out in front of you, keeping your arms relaxed by your sides.

Janu Sirsasana (Head to Knee Pose)

• Bend your left knee and bring your foot against your right thigh.
• Inhale and take your arms overhead, then on the exhale fold forward over your right leg with your hands toward your right foot.
• Fold forward as far as is comfortable.
• Inhale, lengthen your spine, and slowly lift your chest and head.
• Exhale and fold over your outstretched leg again, keeping your head relaxed and pause for 2 seconds
• Repeat on other side.