The root chakra is located at the base of the spine and it reflects stability, trust, prosperity and physical health. Without grounding we lack stability. Practicing activities that are stabilizing, grounding and energizing are great for bringing awareness to our root chakra. To be grounded is to nurture the part of ourselves who knows it belongs, who understands its own strength and embraces the physical body. Try these yoga poses for root chakra to help with opening up your muladhara. These are postures that bring consciousness to the body. They are often low to the ground with a focus on rooting down the feet and legs.
Your root chakra may be imbalanced if you feel disconnected from your body, if your body feels contracted, compressed and you feel as though you’re moving mechanically.
What is the Root Chakra and Why is it Important?
Practicing yoga is one way to develop a deeper connection with your body and learn your own strengths and limitations. Try these yoga poses for root chakra to build inner strength, trust and patience. It will help slow things down if you feel swept away or lacking stability. As you practice, observe and notice how you hold yourself, how you support your own stance and how you feel. Try not to judge or aim for a specific sensation. Simply observe and see what comes up. With continued practice, you can open up your root chakra and begin to develop a sense of comfort and self-trust.
Try these yoga poses for root chakra
Cobra is a gentle back bend that opens the chest, shoulders and throat. It helps improve posture and increase spinal flexibility. It's also a great way to gently strengthen the lower back, shoulders and legs.
Sanskrit: Bhujangasana
Drishti: forward or upward
Counterpose: child's pose or lying on belly
Child's pose is a calming asana that opens the pelvic floor, hips and back. It also stretches the ankles, knees and hips.
Sanskrit: Balasana
Drishti: eyes closed
Downward facing dog is an energizing pose that strengthens the arms, legs and torso. It also stretches the palms, chest, back, hamstrings, calves and feet.
Sanskrit: adho mukha svanasana
Drishti: at the floor or between your feet
Counterpose: child's pose
Uttanasana is great for stretching the hamstrings and calves. Known as forward fold for short, this pose also strengthens the feet, knees and thighs as it opens the hips and groins. It takes time to fully fold with the legs straight. It's best to practice first with bent knees and gradually work your way to straight legs.
Sanskrit: Uttanasana
Drishti: at shins or closed eyes
The chair pose is a fundamental standing and balancing posture that strengthens the legs, lengthens the spine and opens the chest.
Sanskrit: utkatasana
Drishti: forward or upward
Counterpose: forward fold (uttanasana)
Mountain is a fundamental standing posture that aligns the spine, improves stance and strengthens the arches, ankles, knees and thighs.
Sanskrit: tadasana
Drishti: forward
Also known as yogi squat, malasana opens the hips and strengthens arches of the feet and ankles, This pose helps improve balance and alleviates low back pain.
Sanskrit: Malasana
Drishti: forward
Counterpose: dandasana
Although seemingly casual, dandasana is an active pose that gently opens the chest, tones the abs and strengthens the legs, torso, arms and spine.
Sanskrit: Dandasana
Drishti: forward
Counterpose: seated forward bend
Bridge improves flexibility in the spine and shoulders. It opens the chest, neck and shoulders while strengthening the legs and glutes.
Sanskrit: Setu Bandha Sarvangasana
Drishti: upward or closed
Counterpose: knees-to-chest
Often used as the beginning or ending of a yoga practice as a settling or relaxation pose, savasana can be very calming and meditative. It centers the mind, reduces fatigue, relaxes and rejuvenates the body.
Sanskrit: savasana
Drishti: eyes closed
Put it all together
Try this super quick 2-minute flow of all 10 poses put together. This is very easy and grounding. If you want to build more heat, add two rounds of sun salutations for a more energetic flow. Take about 1-3 breaths for each pose. Practice with the mantra: “I am strong” to acknowledge your own strength. Nurture the belief that you are self-sustaining and capable of holding yourself up and providing support to yourself and others.