The root chakra provides us with a sense of stability and security in the world and it refers to basic needs like food, water, shelter and feeling supported and safe in the world. The yoga poses that bring Muladhara in balance are those which require us to be still on our feet, to find our inner equilibrium and physical balance and strength. We can feel more centred and secure within our body. In general, most of the standing poses are suitable for giving some attention to the root chakra. When you are doing a sequence to strengthen and activate the root chakra, be sure to focus in particular on your feet, finding your balance on each foot and also together.
You can do the below sequence by staying in each of the poses for at least 2 minutes. Please always take in consideration if you have any injuries which may impede this duration, in which case you can stay in each pose for less timing. Always listen to your body first and if you feel any pain, this could be an indication that perhaps you need to release the pose.
LOW LUNGE POSE - ANJANEYASANA
Anjaneyasana requires us to find our balance on one foot whilst keeping balanced on the other foot’s tiptoes. To do this pose, start in Tadasana (click here to follow step by step guidance). Inhale and lift your arms up, exhale and forward bend. Inhale and bring you right leg back, balancing on your right toes (you can place your right knee on the mat if the tip toes balancing is not an option for you) and then exhale and bend your left knee, with the sole of the left foot deeply rooted on the ground. Inhale and lift your arms up, opening the chest and exhale bring the arms back, providing you with a slight backbend.
TIP TOE STRETCH
Stretching the tip toes is a great way to bring activation to the root chakra. It’s actually a great way to start your day, giving your feet the attention they deserve before you get on with your day. This tip toe stretch helps to release tension of the muscles in the feet and releases any tangled up energy in the feet. Start on your knees and place the top of your feet onto your mat. Inhale and come up onto the tip toes, exhale and drop your buttocks onto the back of the feet. You can add extra weight on this stretch by inhaling and bringing your arms all the way up towards the ceiling and if you want, you can try and lift your knees of the mat, and exhale release tension and just stay there in this pose. Alternatively, you can place your hands on your knees or thighs and just relax the upper body.
YOGIC SQUAT - MALASANA
Start In Tadasana and bring your hands into Angali mudra, palms together to the heart centre in the middle of the chest. Inhale and open the heart centre by bringing the shoulders back, exhale and go into a full squat all the way down, maintaining your balance on both feet. Keep the Angali mudra and place the elbows at the crease of your knees, pushing the knees outward whilst keeping your back straight. The yogic squat is not only great for balancing the root chakra, but also for building strength in the legs and also stretching the inner thighs.
TREE POSE - VRKSASANA
I like to call this pose the mother of all balancing poses because it requires so much inner focus to maintain the balance on one foot, whilst going into different variations. Click here to go to the step by step guidance for this pose.
CHILD'S POSE - BALASANA
This is an asana that doesn’t require any effort, but it is a comforting pose, requiring us to go within and nurture ourselves. As the root chakra also governs our feeling of security and protection in the world, going into balasana is a wonderful reminder to give yourself a little hug and acknowledge the self-love you can have and the ability to feel secure in your own self. To see how to go into child’s pose, click here.