Yoga Poses for Muladhara (Root Chakra)
The best yoga poses for the Root Chakra (Muladhara) are any that enhance your physical connection to the earth, and those that keep you rooted and grounded. The following yoga poses will open, activate, clear and energize your Root Chakra especially, but will still benefit the other chakras and the entire mind-body-spirit as well.
Practicing yoga barefoot is beneficial by itself, but it’s especially beneficial when working with the Root Chakra since this our foundational chakra that connects and grounds us to the earth. When doing a yoga pose for the root chakra it’s helpful to imagine yourself rooted and deeply connecting with the earth. Use the power of gravity to ground and connect with Root Energy. Hold these yoga poses longer to increase stamina, stability and strength–all root chakra
Mountain Pose | Warrior Pose | Bridge Pose | Tree Pose
Mountain Pose (Tadasana)
This is a simple and basic yoga pose that encourages your connection to the earth. It will also connect you to your own physical body and ground you in the present moment.
This pose can help relieve physical tension or fatigue, and help to calm and clear a frantic or scattered mind.
Stand barefoot. Upper body (neck and shoulders) should be relaxed, yet straight, and arms should be relaxed at your side.
Bring your attention to your breath by inhaling slowly (into your belly) than exhale slowly. Continue taking these slow, deep breaths.
Become aware of the ground beneath your feet and relax into this feeling (keeping your back straight). Spread your toes and lift them off the ground—then relax and let them fall back down to the ground.
Imagine actual physical roots spreading downward and out from the bottoms of your feet and extending deep down into the earth beneath you. Keep your back straight and imagine that your spine is the trunk of the tree. Feel this firm connection and the stability of these roots as they ground you to the earth.
While you are visualizing your body connected to the earth through these strong roots, continue breathing slowly and evenly. Know that you are now strong and well grounded.
Warrior Pose (Virabhadrasana 1)
This is a strong yoga position that will create a firm connection between earth and your body. This pose allows prana (chi energy) to move and flow throughout your body and your root chakra. This pose will help strengthen your legs, knees and lower back as well as opening your hips.
While you are breathing during this posture, visualize the color red flowing through your body and into your Root chakra.
Stand in Mountain Pose (feet firmly on the ground with your back straight and arms at your side). Take a deep breath, and on the exhale, step your left foot back about 3-4 feet. Turn your left foot to about a 45 degree angle and make your your left foot is firmly planted and touching the ground as you turn it.
Continue with your deep breathing. On any exhale, bend your right knee over the right ankle so that your shin is perpendicular to the floor. Then bring your right thigh parallel with the floor.
Raise your arms above your head and touch your palms together–similar to a prayer position.
Breath deeply and hold this position for one minute.
Bend both knees and step your feet back together-then repeat on the other side.
Bridge Pose (Setu Bhandasana)
This powerful root chakra pose allows your feet to be firmly rooted into the earth and your spine and feet to release any excess root chakra energy. The bridge pose will also stimulate the throat chakra, balance the sacral chakra, and open the heart and solar plexus chakra.
You will begin this pose by laying flat on your back (preferably outdoors on the ground) while positioning your arms straight by your side with palms facing down.
Bend your knees while keeping your feet parallel to each other (about a hip-width apart).
Bring your heels close to your body so that you can feel the tips of your fingers.
While you are maintaining full contact with the ground, firmly press your feet downward. While your leg muscles are being enganged be sure not to lift yourself up. Allow yourself to feel the energy flowing through your legs and breathe deeply during this process.
Press your feet down even more firmly and lift your lower back and buttocks off the ground. Press your chest upward.
While maintaining this position you can supoprt yourself with your hands by placing them alongside your lower back.
Continue to breath slowly and evenly and hold this pose for about a minute.
Tree Pose (Vrksasana)
This is an advanced yoga pose
Sand in Tadasana position. Shift your weight slightly onto the left foot. Keep the inner foot firm to the floor, and bend your right knee.
Reach down with your right hand and clasp your right angle.
Draw your right foot up and place the sole against the inner left thigh. If you can, press the right heel into the inner left groin area–toes should be pointed toward the floor and the center of your pelvis should be directly over the left foot.
Rest your hansd on the top rim of your pelvis. Make sure your pelvis is in a neutral position, with the top rim parallel to the floor.
Lengthen your tailbone toward the floor. Firmly press the sole of your right foot against your inner thigh so that there is resistance with the outer leg.
Press your hands together in a prayer position (Anjali Mudra). Gaze softly at a fixed point in front of you on the floor (about 4-5 feet away).
Stay in this position for about 30 seconds – 1 minute. Remember to gently breath during this pose.
Step back into the Tadasana while exhaling and repeat the same steps for the same length of time with the legs in reversed position.
More Root Chakra Yoga Positions
Garland Pose (Malasana)
Head to Knee Pose (Janu Sirsasana)
Reclined Bound Angle Pose (Supta Baddha Konasana)
Side-Angle Pose (Parsvakonasana)
Standing Forward Bend (Uttanasana)
Supported Corpse Pose (Salamba Savasana)
Supported Child’s Pose (Salamba Balasana)