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. When this chakra is in balance, we feel supported and safe in the world. The yoga postures that bring Muladhara in balance are usually standing ones, as the feet connect us to the earth energy and the external world. 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 practicing shifting your body weight evenly on both feet.
You can do the below sequence by staying in each of the poses for at least 5 breaths. Please always take in consideration if you have any injuries and consult with your medical practitioner before practice. 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.
EXTENDED HAND-TO-BIG-TOE POSE
Utthita Hasta Padangusthasana or extended hand to big toe pose requires awareness and focus on balancing on one foot. This posture strengthens the ankles, tones the legs and stimulates digestion. To do this posture, externally take one leg away from the body and parallel. If you want to go deeper and have more flexibility in your hips and inner thighs, continue to raise the leg higher but maintain the spine straight and correct alignment of the trunk.
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 palms pressing together, in anjali 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.