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The Chakra Guide: Root Chakra
The root chakra is the first chakra and is located at the base of the spine. It is the root of your being and establishes the deepest connections with your physical body, your environment and the Earth. Muladhara is the most instinctual of all chakras — it is your survival center. Your fight-or-flight response is initiated from this chakra. This is your primal, animal nature.
Root chakra blocks
Root chakra yoga
Mountain Pose (Tadasana)
- Stand barefoot on your yoga mat. Shoulders, neck and upper body are relaxed, yet straight. Your arms are at your sides.
- Bring your focus to your breath. Inhale slowly into your belly, then exhale. Continue taking deep, slow breaths.
- Feel the ground beneath your feet. Spread your toes and lift them off the ground, then relax and let them fall back on the mat.
- Imagine roots spreading from your feet deep down into the Earth. Feel the connection and the stability that these roots offer you.
- Continue breathing slowly and evenly. You are now standing strong as a mountain.
Warrior One Pose (Virabhadrasana 1)
- Stand in Tadasana (Mountain Pose). Take a deep breath and, on an exhale, step your left foot back about 3.5 feet.
- Turn your left foot to about a 45-degree angle. Make sure your left foot is firmly planted and touching the ground.
- On an exhale, bend your right knee over the right ankle, so that your shin is perpendicular to the floor. If you can, bring your right thigh parallel with the floor.
- Raise your arms above your head and touch the palms together (as in prayer position).
- Breathe deeply and hold the position for one minute.
- Bend your knees and step your feet back together. Repeat on the other side.
Bridge Pose (Setu Bhandasana)
- Begin by laying on your back with your arms straight by your side, palms facing down.
- Bend your knees and keep your feet parallel to each other, about hip-width apart.
- Bring your heels close to your body so that you can feel the tips of your fingers.
- While maintaining full contact with the ground, press your feet into the mat. Engage your leg muscles, but do not lift yourself up. Feel the energy flowing through your legs. Breathe deeply.
- Press your feet even more and lift your buttocks and your lower back off the ground. Press the chest upward.
- You can support yourself in this position with your hands by placing them on your lower back.
- Breathe slowly and evenly and hold the pose for one minute.
Read the first post in our Chakra Guide series: