6 Yoga Poses for Root Chakra to Really feel Grounded and Balanced


Our skill to hold out day by day actions and attain tangible objectives is fueled by the root chakra (Muladhara). It serves as your sturdy base, enabling you to deal with any challenges life could convey. The foundation chakra, which is positioned on the base of the entire community and impacts the premise of all of them, is essential and linked to all seven chakras.

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Setting the root chakra in stability lays the groundwork for awakening the chakras above.

Many vital organs endure from poor perform when there’s an power imbalance on the root chakra. Some of the efficient energetic strategies for balancing the foundation chakra is thru the observe of yoga asanas along with the breath.

Root chakras are particularly focused by some yoga poses, which assist cleanse them up, clear obstructions, and promote an optimum circulation of power by means of them.

Understanding the Root Chakra

root chakra complete guide for beginners

The foundation chakra, or Muladhara Chakra as referred to as in Sanskrit, is an innate power supply from which all of our fundamental necessities, emotional calls for, and consciousness of security and safety (fight-flight-or-freeze response) which might be essential for us to outlive and thrive on this planet are generated. 

Pink gentle emanates from the Muladhara Chakra, which is based on the earth ingredient

It resides close to the bottom of the backbone, between the anus and the genitals, on the perineum. The Root Chakra’s place on the physique denotes its perform as a conduit between our innate energetic system and the exterior bodily universe. 

In conditions of tension and panic, emotional fortitude will be offered by a balanced root chakra. Because of this, you will have a way of solidity, stability, confidence, and energy on this planet. You are feeling anchored and guarded when these elementary desires are glad, and the foundation chakra is in its balanced state.

Alternatively, a blocked or unbalanced Root Chakra may cause sensations of unease, fear, rigidity, and disorientation. 

The foundation chakra is the connection between the particular person and the elemental rules of life. When you’re working to fulfill your survival wants, you are inclined to really feel extra content material. Your vitality and sense of obligation towards your job, family members, and associates would enhance.

Each bodily and emotional signs of a blocked Root Chakra may seem. A sense of unfinishedness and withdrawal from every thing happens in an individual when the foundation chakra is out of concord. Survival mode takes over, resulting in fatigue, constipation, weight acquire, and different signs.

Some traits of getting an unbalanced root chakra embody being impatient, indignant, aggressive, and grasping.

Yoga Poses for the Root Chakra

Yoga poses that open the hips and pelvis and goal the decrease spinal space are helpful for balancing the foundation chakra.  The next is a prompt quick sequence of poses that may be included into your yoga routine to stability your root chakra: 

1. Mountain pose (Tadasana)

mountain pose tadasana
Picture: Canva

Within the mountain pose, you’ll be able to sense how the bottom is supporting and nourishing you. You possibly can really feel extra balanced and relaxed all through this place, which assists in serving to you keep present-focused and grounded. You place your physique evenly on each ft, which gives the solidity and grounding energies the foundation chakra must get better.

Steps to carry out

  • On a yoga mat, keep a straight standing posture whereas holding your ft in keeping with each other.
  • Keep a number of inches of house between your ft in order that your ankles don’t contact. 
  • To determine a wider foundation for weight distribution, unfold your toes aside.
  • Pull in your navel to protect the backbone’s pure curve and maintain your again straight.
  • Your arms could also be held usually at your facet. Roll your shoulder blades again after which down, holding your shoulder away out of your ears. Because of this, your collarbones and chest will likely be opened up.
  • Be sure that your chin is just not inclined upward or downward. Keep a straight posture whereas focusing your consideration on an unmoving level straight forward.
  • Keep this pose for so long as you’ll be able to.

2. Tree pose (Vrikshasana)

tree pose or vriksasana
Picture Supply: Shutterstock

Rooting down, increasing the hips, and strengthening the decrease physique are all advantages of the tree pose for root chakra. The Muladhara root chakra and the earth are related through the tree posture. With one foot firmly planted on the bottom and the opposite stretching upward, this place goals to accumulate roots like a tree. 

This pose encourages power circulate from the foot to the highest of the spinal column and opens the chakra on the base of the tailbone.

Steps to carry out

  • Begin by adopting the mountain pose. Your physique weight ought to be evenly distributed over the 4 corners of your ft, which ought to be securely planted on the mat.
  • Lay some weight in your proper foot and slowly carry your left leg by bending your left foot. 
  • The only of your left foot ought to be positioned on the internal of your proper thigh as you rotate it to the facet. Press the only into the thigh whereas sustaining equal drive on the only.
  • You possibly can stretch your palms above your head and unite the palms within the Anjali Mudra.
  • Keep this place for 3-5 breaths and repeat with the appropriate leg.

3. Warrior I (Virabhadrasana I)

warrior 1 pose
Picture: Canva

This standing yoga stance helps you develop your stability, consideration, confidence, and energy. By way of using the physique’s pure power circulate, this pose empowers you to confront your apprehensions and uncertainties. You possibly can entry your internal energy and resolve when your ft have a agency footing on the bottom.

It’s essential to firmly keep your ft on the bottom whereas performing the warrior place as a result of this encourages the free circulate of power all through the physique.

Steps to carry out

  • Begin by assuming the mountain pose as you face the shorter finish of the mat.
  • Step again along with your left foot, placing each of your ft securely on the bottom and bending your toes at a 45-degree angle. The left leg ought to be straight and your knee shouldn’t be locked.
  • Your thighs ought to be parallel to the ground along with your proper knee bent to a 90-degree angle, stacking over your ankle. Be certain that the arch of your left foot is parallel to the appropriate heel.
  • Deliver your arms up whereas opening your chest, lengthening your backbone, and pulling in your stomach.
  • You possibly can look within the entrance or tilt your head up to take a look at your fingertips in the event you don’t have any neck points.
  • Maintain this pose for 3-5 breaths and repeat with the opposite leg.

4. Goddess pose (Utkata Konasana)

Each a part of the physique, notably the decrease physique, is energized and warmed by the goddess pose. It’s a very peaceable and centring hip opener that reduces rigidity, stress, and emotional rigidity. Along with firming the legs, glutes, calves, ankles, and backbone, it extends the internal groin, internal legs, and internal chest. 

Steps to carry out

  • Stand within the mountain pose and unfold your legs shoulder-width aside. Your toes ought to be turned 45 levels outwards.
  • Decrease down until your thighs are parallel to the bottom. Your knees ought to be stacked over your ankles. 
  • Hold your again straight by pulling in your navel and decreasing your hips by participating your core muscle groups. 
  • Unfold your fingers and lengthen your palms above your head, bending them on the elbows. The elbows ought to kind a 90-degree angle and the higher arm ought to be parallel to the thighs.
  • Maintain the pose for 3-5 breaths.

5. Garland Pose (Malasana)

garland pose or malasana
Supply: Shutterstock

As a result of it improves circulation and blood circulate within the pelvic area, the Garland Pose is extremely helpful for the foundation chakra. Your hips and decrease backbone, that are mentioned to be hardest hit by a blocked root chakra, are strengthened by the squatting movement of this posture.

Your ft will contribute to absorbing the earth’s power and releasing any amassed power again to the earth. Because it provides root chakra vigor and energy, practising this pose makes you’re feeling protected in your elementary necessities.

Steps to carry out

  • Stand in a Mountain Pose along with your ft a bit of wider than hip-width aside. To take care of stability, barely lean your ft to the facet.
  • Begin squatting down whereas holding your palms clasped in entrance of your chest. For additional help, you’ll be able to tuck a yoga block below your buttocks.
  • Transfer your elbows to the within of your knees to forestall the knees from delivering.
  • For the sake of ease, examine that your backbone is straight all through. To take care of correct alignment of your backbone and head, you also needs to keep your ahead gaze.
  • Maintain this place for 3-5 breaths.

6. Baby’s pose (Balasana)

balasana (child's pose)
Picture: Canva

The Baby’s Pose is a place that encourages whole-body leisure. Chances are you’ll develop this sense of submission and help on this pose as a result of the bottom beneath you is offering your entire help.

When you should take a while to refocus in your respiratory, you’ll be able to make use of this grounding pose at any level throughout your observe.

Steps to carry out

  • Sit in Vajrasana (Thunderbolt Pose) on a yoga mat along with your heels below your buttocks.
  • The highest of your ft ought to be flat on the ground and the large toes will likely be touching one another.
  • Place your palms in your thighs or your knees with palms dealing with down. 
  • Begin bending ahead till your tummy reaches your thighs whereas sustaining a straight backbone. Deliver your brow as near the bottom as you’ll be able to or relaxation it on a yoga block. 
  • For a deeper stretch in your hips and hamstrings and bend, unfold your knees aside. This may also create house to relaxation your higher physique totally on the mat.
  • As you bend ahead, slide your arms as properly. 
  • Maintain this place for 3-5 breaths.

Incorporating yoga right into a chakra-balancing observe

If you happen to discover the above sequence of poses, they give attention to the opening of the hip and pelvic space and emphasize being firmly planted on the bottom for balancing the foundation chakra. Since root chakra is all about grounding, security, safety, and stability, it’s apparent to incorporate such poses in your routine. 

Creating a mixture of such poses will be certain that your backbone is strengthened and improve your focus and focus whereas sustaining your pure posture and alignment.

Furthermore, incorporating hip opening poses may also guarantee a wholesome perform of the apana vayu, which can be ruled by the foundation chakra.

Aside from yoga poses, there are different strategies that assist in balancing the foundation chakra akin to therapeutic with crystals and stones, meditation, pranayama, mantra chanting, and adjusting your weight loss program. You possibly can mix a number of of those strategies along with your yoga practices as properly.

With crystals and stones, you’ll be able to both put on them whereas performing yoga or place them within the space you’re working towards.

With mantra chanting, you’ll be able to chant, aloud or within the thoughts, the foundation chakra’s seed or bija mantra which is LAM when you’re holding the poses.

Additionally learn: 10 highly effective crystals to heal the foundation chakra


It’s essential to tune into our chakras and decide which areas require consideration if we’re striving for optimum circulation of power all through the physique. It’s simply as essential to stimulate chakras to generate power as it’s to take away surplus chakra power by means of particular yoga positions. 

The foundation chakra is the inspiration of your complete chakra system. The correct functioning of the opposite 6 chakras relies upon closely on the working of this chakra as it’s involved with assembly the essential survival instincts of a person. 

Imbibing yoga poses in your routine which might be meant towards the foundation chakra location is likely one of the handiest methods to stability the chakra. Whereas the above yoga poses are a suggestive checklist, you may as well embody extra poses and create a sequence that fits your wants.