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10 Best Yoga Poses For The Root Chakra

Doing yoga has many health benefits. It creates alignment in the physical body and stimulates energy flow. It also helps you be aware of your body’s energy centers, also known as chakras. If you want to align and balance your chakras, there are specific yoga poses you can try to allow energy to flow freely within your body. Read on to discover the best yoga poses for the root chakra and how they can aid in unblocking this energy center. 

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About the Root Chakra

The root chakra is the first of the seven energy centers in the body. Located at the base of your spine, it corresponds to both your physical and emotional stability, and governs feelings of safety, security, and grounding.

Known as Muladhara in Sanskrit, the root chakra is associated with our most basic needs – such as food, shelter, money – and with our most basic instincts and emotions. 

When this chakra is balanced, we feel safe and secure in our surroundings. However, if it is blocked or imbalanced, we may experience feelings of insecurity or fearfulness.

Root Chakra Characteristics

Color: Red

Element: Earth

Quality: Grounding

Gland: Adrenals

Nerve Plexus: Coccygeal Plexus

Body Parts: Bones, spine, legs, colon

Physical Ailments: Constipation, hemorrhoids, lower back pain, depression, sciatica, knee problems, obesity and weight issues, addictive behaviors

Signs of a Root Chakra Imbalance

All chakras can be either excessive (overacting) or deficient (underacting). Either of these conditions constitutes an imbalance. In a perfect world, our chakras are balanced, which makes us feel as though our needs are met and our bodies and minds are aligned.

Overworking, exhaustion, stress, and substance abuse are all things that can contribute to an imbalance in the root chakra.

Excessive Root Chakra

When you have excessive root chakra energy, it is overacting and doing more than it should. Picture your chakras as wheels that spin. When your chakra has excessive energy, imagine the wheel is spinning too fast. This generally manifests as feelings of aggression, irritability, and sometimes anger. 

Deficient Root Chakra

When your root chakra is deficient, you can imagine that the wheel is turning too slowly (or not at all). When this happens, you may feel insecurities in many aspects of life (financial, emotional, self-image…) or in your overall well-being and basic needs.

Physical Manifestations

Unfortunately, an imbalance in any of the chakras can cause physical manifestations as well. When the root chakra is thrown out of balance, possible physical ailments include constipation, depression, sciatica, knee problems, and lower back pain.

10 Best Yoga Poses for The Root Chakra

Now that we know more about the first energy center and how it affects our daily life, let’s find out what are the best yoga poses for the root chakra.

1. Easy Seat – Sukhasana

easy seat yoga poses root chakra

One of the first yoga poses you can try to balance your root chakra is the easy sit. Sitting in an easy seat, also known as Sukhasana, is a great way to balance and energize your root chakra.

To do this pose, simply cross your legs in front of you so that your shins are parallel with each other and your knees out to the sides. Place your hands gently on the thighs.

If you find it difficult to sit comfortably in this position, you can try placing a folded blanket or cushion under your hips to help support your body. 

Breathe deeply and focus on gently relaxing into the pose, allowing yourself to become grounded and connected to the energy of the earth. This will help bring balance and stability to your root chakra, creating a sense of peace, calm, and well-being throughout your entire being.

2. Child’s Pose – Balasana

child's pose yoga poses root chakra

To begin, start on all fours, with your hands stacked under your shoulders and your knees hip-width apart. Gently lower your hips back toward your heels. Then reach forward with your arms and rest them on the ground in front of you.

Let your forehead touch the floor. If your mobility allows, let your toe tips touch while widening your knees and allowing your hips to settle in, making as much contact with the earth as is comfortable.

As you hold this pose, focus on drawing energy from the earth up through your body and into your root chakra. Breathe deeply and slowly as you visualize roots extending down from the base of your spine, connecting you to the earth below. 

Take time to notice any calming or energizing effects it has on your body and mind.

As you continue to practice this pose, you may find that your root chakra begins to feel more balanced and aligned. This will help you to feel grounded, centered, and connected in all aspects of your life.

3. Mountain Pose – Tadasana

mountain pose

Mountain Pose, or Tadasana, is a simple but powerful pose that can help to balance the energy of your first chakra. This pose involves standing with your feet hip-width apart and grounding yourself firmly on the earth beneath you.

To get into Mountain Pose, start by standing tall with your feet hip-width apart and your arms at your sides. Bend your knee slightly and press all four corners of your foot down into the ground, engaging the muscles in your legs and lower body.

The palms of your hands can either face forward with your arms at your side, or come together in prayer in front of your chest. 

Stay nice and long through the spine, with a slight tuck of the tailbone and chin. 

Continue to bring your awareness to the points of contact that your feet are making with the earth.

As you hold this position, focus on feeling rooted and grounded in the earth below you. Feel connected to the natural rhythms of the world around you, and allow the energy of your root chakra to flow freely through your body.

4. Standing Forward Fold – Uttanasana

standing forward fold

To begin the Standing Forward Fold pose, stand with your feet hip-width apart. Take a slight bend in the knees. Gently hinge at the hips, lowering your torso towards the ground.

Keep your hands either resting on your thighs or reaching towards the floor in front of you, depending on what feels most comfortable for you.

Do not overdo the pose. If your body’s natural mobility does not allow for you to have straight legs, keep a microbend in your knees – keeping your torso toward your thighs is more important than having straight legs.

As you hold this pose, focus on releasing any tension or tightness from your body and mind. Visualize yourself rooted firmly into the earth below you, connecting with the energy and stability of this chakra.

As you breathe deeply and mindfully, allow yourself to sink deeper into the posture, allowing it to work its magic on both your body and your mind.

5. Garland Pose – Malasana

garland pose yoga poses root chakra

To get into this pose, start by squatting down with your feet slightly wider than hip-distance apart. Allow your knees to open and your toes to spread out as you lower into a yogi squat.

Toes can be pointed slightly outward, just make sure your knees are pointed in the same direction to prevent any injuries.

Take your palms together at your chest in a prayer position. You can use your elbows to gently push your inner thighs outward if you are looking for more sensation. Remember, never push directly on your joints.

If needed, you can place a blanket or block under your heels or sit bones for extra support.

Once you are in position, focus on breathing deeply as you inhale and exhale slowly through the nose.

Focus on the points of contact your feet are making with the floor and the shape of your body in this primal position. This will help activate the root chakra while also calming and soothing the mind.

6. Warrior II – Virabhadrasana II

warrior II

To practice Warrior II for root chakra balance, start in a standing position with your feet hip-width apart. Take a deep breath in, and as you exhale, step your right foot forward about 3 feet in front of your left foot.

Turn your right foot so that it is facing directly to the side, keeping both legs straight. As you inhale, reach your arms out to the sides. Raise them up until they are parallel to the floor.

Gaze over the middle fingertip of your front-reaching arm. Make sure that your shoulders remain relaxed and down away from your ears throughout the pose.

As you exhale, bend your right knee so that it forms a 90-degree with the floor. Your left leg should be straight at all times and firmly rooted into the floor.

Depending on how your body is feeling and your mobility range, you want to aim for heel-to-toe or heel-to-heel alignment with regard to the position of your front and back feet.

Focus your attention on your root chakra, visualizing it as a deep red and spinning slowly to help ground you and enhance energy flow throughout your body.

Hold this pose for several breaths, gently pressing your hips forward to deepen the stretch in your hips and thighs. When you are ready, inhale deeply and come back to standing position, repeating the pose on the opposite side. 

7. Bridge Pose – Setu Bandha Sarvangasana

bridge pose

In Bridge Pose, you will begin by lying on your back with your knees bent and your feet flat on the ground. Then, press into your feet and slowly lift your hips up towards the sky until you feel a gentle stretch in your lower back.

To focus on root chakra balance while in this pose, start by taking deep, slow breaths as you hold the position. As you breathe, allow yourself to relax and tune into any sensations or feelings that arise in your body.

You may find that focusing on this area of your body helps to promote greater harmony and grounding within yourself.

If you’d like, you can also try incorporating some grounding visualizations or affirmations into your practice. For example, you might visualize roots extending from the base of your spine into the earth, or repeat an affirmation like ‘I am secure and grounded in my body and mind’. 

Whatever approach works best for you, just remember to always listen to your body and honor your individual needs as you practice Bridge Pose for root chakra balance.

8. Knee-to-Chest – Apanasana

knee to chest yoga poses root chakra

To begin, lie on your back with your knees drawn in toward your chest. Keep your back flat against the ground, and gently pull inwards with your abdominal muscles as you breathe deeply and slowly.

Focus on the sensations that arise in your body as you hold this posture. Allow yourself to become more rooted and grounded as you practice.

If you’d like to increase the intensity of this pose, try holding it for longer periods of time. You can also add a gentle rocking motion to deepen the stretch in your hips and lower back.

With regular practice, the Knee-To-Chest pose can help balance and open the root chakra, quieting any feelings of fear, insecurity, or uncertainty that may be holding you back.

9. Plow Pose – Halasana

plow pose

Plow Pose, or Halasana, is a powerful pose for healing your root chakra. To get into this pose, start by laying flat on your yoga mat with your legs extended straight out in front of you.

Next, slowly raise your legs up and over your head until they are resting on the floor behind you. Try to keep both legs as straight as possible as you hold this position. Focus on engaging your core and keeping your spine aligned. Keep the backs of your thighs lifting toward the ceiling.

Feel the points of contact your back and head are making with the earth beneath you.

If you’d like to deepen the effects of Plow Pose, try incorporating some grounding and rooting practices.

This could include connecting with the earth through gentle breathing exercises or visualizations that help bring awareness to this energy center.

10. Corpse Pose – Savasana

corpse pose

Last on our list of the best yoga poses for the root chakra is the Corpse Pose. The Corpse Pose, also known as Savasana, is a great way to focus on the first energy center. It also helps you achieve balance and grounding in your body.

To get into this pose, start by lying flat on your back with your legs slightly apart. Your feet should be splayed open, and your arms resting at your sides, palms facing up.

Slightly tuck your chin to elongate the back of your neck. Close your eyes and take a few deep, relaxing breaths. Focus on releasing any tension or tightness throughout your body.

As you hold this pose, try visualizing the energy of the root chakra at the base of your spine. Imagine it glowing bright red or deep crimson as it slowly begins to awaken and pulsate in rhythm with each deep breath that you take.

Bottom line

The root chakra is our first energy center and keeping it aligned is essential to feel grounded and peaceful. Practicing yoga is definitely one of the best ways to maintain a good energy balance within your chakras.

Some of the best yoga poses you can try to balance your root chakra include the Mountain Pose, Bridge Pose, and Garland Pose. This will allow energy to flow freely within your body.

Have you ever tried some of these best yoga poses for the root chakra? Let me know in the comments below!

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