Root Chakra Yoga Poses

Author: Jessica Tracy

Root Chakra Yoga Poses


Positioned at the base of your spine, the root chakra houses the primal energy of the life force known as Kundalini. The first chakra, or Muladhara in Sanskrit, rules all aspects of your survival, security, and it allows you to feel grounded in your physical body. When your first chakra is open and healthy, you feel calm and safe.

So, what are the healing benefits of yoga for your root chakra?

Adding yoga to your everyday routine is a perfect way to loosen up and align all chakras of your body. There are many yoga poses (asanas), which can be used for individual chakras, but please keep in mind that ultimately they will provide many health benefits for your body as a whole.
That being said, let's see the ones, which specifically target your root chakra.

Root Chakra Hatha Yoga

Some of the best yoga asanas (poses) which work on stimulating and releasing energy from the root chakra come from hatha yogaHatha yoga practice is an old system of yoga, also known as conscious relaxation.

This particular style of yoga is great for the root chakra because it involves grounding and relaxing each part of the body through the practice of asanas (body poses) as well as breathing exercises (pranayama).

How long to hold each hatha posture?
It is recommended to hold Hatha yoga postures 45 to 60 seconds or for about 10-12 deep breaths.

Let's have a look at some of my favorite poses to balance the root chakra:

Bridge Pose | Setu Bhandasana

Bridge Pose - Setu Bhandasana - Root Chakra Yoga

This is a mild inversion pose, which calms your brain, nervous system and provides a nice stretch to your neck, chest, and back of the body. This pose may be used as preparation for deeper backbends or as a restorative pose practiced with a yoga block.

Lie flat on your back, bend your knees and place your arms straight with palms facing down. Start pressing your feet into the ground without lifting your body and imagine earth energy flowing through your legs, making them strong and solid. Keep your legs firmly planted on the floor, take a deep breath, start to lift your body, and press the chest upward.

If you have some previous experience with yoga, clasp your hands under your back and move your shoulders closer to each other. You should feel the strong support of your legs. Hold this posture for a minimum of 3 breath cycles.

Garland Pose or Squat | Malasana

Garland Pose Yoga Squat - Malasana

Garland Pose or a yogi's squat (Malasana) is actually my favorite grounding yoga pose, which has tremendous benefits for your root chakra as it increases the blood flow and circulation in your pelvis area.

This posture takes you closer to the earth, calms your mind and soul, and supports your lower back and hips. Stay in this posture as long as you feel comfortable. Try to keep your back straight, and don't forget about deep, diaphragmatic breathing. Feel free to try this posture out in nature - you can also take your shoes off to feel more grounded and connected to earth.

Head-to-Knee Pose | Janus Sirasana

Head-To-Knee Pose - Janus Sirasana

This easy and amazing posture will help you to release lots of tension around your root chakra. You will feel lots of relief all the way down from your lower back to your hamstrings. Sit up straight with your legs extended out in front of you and your back straight. Take a deep breath, and with an exhale, stretch your arms forward, reaching out for your feet.

If you’re not flexible enough to reach your feet and feel too much tension in your hamstrings, don’t worry! You can just bend your knees to the point where you feel comfortable and hold this posture for at least 30 seconds.

Knee-to-Chest Pose | Apanasana

Knee-to-Chest Yoga Pose - Apanasana

This is a beginner level yoga posture where you lie flat on your back and bend one of the knees towards the chest, and hold it with your arms. 
So how do you make the most out of this yoga posture?

Breathe deeply while you hold the stretch and imagine your root chakra expanding and getting warmer. You can try to slightly tighten the grip around your leg while you hold this posture. Allow your groin and shoulders to relax. After you are done with one leg, do the same thing with the other, and lastly, grab both of your legs and bend them into your chest.

Chair Pose | Utkatasana

Yoga Chair Poste - Utkatasana

This is a more challenging pose, which will strengthen your legs and improve the flow of energy through your diaphragm. Utkatasana is great for your root chakra as it stabilizes the legs, ankles, and feet. Strong and healthy legs will allow you to feel more grounded and connected to the earth.

Exhale as you bend your knees, keep your back straight and send your hips back. Extend your arms high and keep reaching higher as you hold this posture for 6-12 breaths.

Your Favourite Yoga Poses for Root Chakra

Now, over to you.

  • Have you tried any the poses mentioned in this post?
  • Did I forget to mention some of your favorites?

Don't forget to let us know in the comments below!

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Yoga Asanas For Seven Chakras

If you enjoyed this article and would like to learn how to balance and heal your other chakras with yoga, feel free to check out one of the posts below:

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