Yoga postures of the root chakra

Located at the base of your spine, the root chakra is home to the primal life force energy known as Kundalini.

The first chakra, or Muladhara in Sanskrit, governs all aspects of your survival, your security, and 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 benefits of yoga for your root chakra?

Adding yoga to your daily routine is a perfect way to relax and align all the chakras in your body.

There are many yoga postures (asanas), which can be used for individual chakras, but keep in mind that ultimately they will bring many benefits to your body as a whole.
That being said, let's look at the ones that specifically target your root chakra.

Root Chakra Hatha Yoga

Some of the best yoga asanas (postures) that stimulate and release root chakra energy come from hatha yoga. The practice of hatha yoga is an ancient system of yoga, also known as mindful relaxation.

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

How long should you hold each hatha posture?

It is recommended to hold hatha yoga postures for 45 to 60 seconds or for approximately 10 to 12 deep breaths.

Half Bridge Pose - Setu Bhandasana

This is a light inversion pose, calming your brain and nervous system and providing a nice stretch to the neck, chest and back of the body. This pose can be used as preparation for deeper backbends or as a restorative pose practiced with a yoga block.

Lie on your back, bend your knees and place your arms straight, palms down. Begin to sink your feet into the ground without lifting your body and imagine that the energy of the earth is flowing through your legs, making them strong and strong. Keep your legs firmly planted on the floor, take a deep breath, begin to lift your body and push your chest up.

If you already have some yoga experience, place your hands under your back and bring your shoulders together. You should feel the strong support of your legs. Maintain this posture for at least three breathing cycles.

Garland Pose or Squat | Malasana

The Garland Pose or Yogi Squat (Malasana) is actually my favorite yoga pose, which has huge beneficial effects on your root chakra as it increases blood flow and circulation in the pelvis area.

This posture brings you closer to the earth, calms your mind and soul, and supports your lower back and hips. Stay in this posture for as long as you feel comfortable. Try to keep your back straight and remember deep, diaphragmatic breathing. Feel free to try this pose in nature – you can also take off your shoes to feel more grounded and connected to the earth.

The half-clamp | Janus Sirasana

This easy and amazing posture will help you release the many tensions around your root chakra. You will feel great relief in your lower back down to your hamstrings. Sit up straight with your legs extended in front of you and your back straight. Take a deep breath, and as you exhale, stretch your arms forward, toward 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 simply bend your knees to the point where you feel comfortable and hold this posture for at least 30 seconds.

Abdominal pressure | Apanasana

This yoga pose for beginners involves lying on your back, bending one knee toward your chest, and supporting it with your arms.

How to get the most out of this yoga pose?

Breathe deeply as you hold the stretch and imagine your root chakra expanding and warming. You can try slightly tightening the grip around your leg while you maintain this posture. Let your groin and shoulders relax. Once you're done with one leg, do the same with the other, and finally, grab both of your legs and bend them toward your chest.

Chair Pose – Utkatasana

This is a more challenging pose, which will strengthen your legs and improve the flow of energy through your diaphragm. Utkatasana is excellent for your root chakra as it stabilizes the legs, ankles and feet. Strong, healthy legs will make you 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 upward and continue to do so, holding this posture for 6 to 12 breaths.

Your Favorite Yoga Positions for the Root Chakra

Now it's your turn.

Have you tried any of the postures mentioned in this article?
Did I forget to mention some of your favorite poses?