The Top 13 Yoga Pose For Root Chakra Balance
You could need an iced coffee and a little stroll around the block if you're feeling worn out, distracted, or otherwise off. Alternately, it can be a sign that your root chakra needs to be balanced, in which case you might practice some yoga postures.
The root chakra, also known as the muladhara, is located at the base of the spine where it acts as the "root" for your body, said Denise Prichard, a licensed yoga instructor and member of the Mindbody + ClassPass Wellness Council. You desire your seventh and final chakra, or energy point, to be cheerful. She claims that when your root chakra is balanced, you will experience feelings of contentment, tranquility, and weightlessness. If it isn't, things begin to feel odd.
According to Prichard, there are several mental and physical indicators that your root chakra needs some care. Gastrointestinal problems including cramping, lower abdominal discomfort, and constipation are frequently felt physically. "Mentally, you can feel a lack of focus, anxiety, exhaustion, or a general sense of apathy," the author claims. The root chakra is out of alignment, as evidenced by all of these clear indications.
Yoga, and particularly positions that concentrate on your tailbone and pelvis, can assist activate your root chakra by trying to remove any bad energy that may be harming you if you're experiencing any of these symptoms, according to Prichard. Deep stretches, hip openers, and sitting postures will all be included in this set of exercises. Here are the top 10 yoga positions to help you balance your root chakra.
1. Tree Pose
Tree position is an excellent one to expand your hips, improve your posture, and establish a feeling of internal balance, said Francesca Valarezo, creator of Shamanek and a yoga therapeutics, breathwork, and shamanic healer located in New York City.
- On your mat, erect yourself.
Hug a shin close to your heart.
- Extend your knee and place the bottom of your foot on the shin or inner thigh of the person on the other side.
- To maintain balance, press firmly onto your standing foot and spread your toes.
- Fix your attention on a wall.
- Be in tune with your breathing.
- Inhale deeply three to five times.
- Change sides.
2. Warrior II
According to Valarezo, Warrior II is a profoundly rooted stance that also extends the hips. Your root chakra will appreciate you if you consistently practice it.
- Take a forward step with your foot, bending your knee at a 90-degree angle over your heel.
- Keep your knee straight to prevent inward collapsing.
- Apply pressure to your rear foot's outside edge.
- Make a T shape with your arms outstretched.
- Let your shoulders relax.
- Ensure that your front arm is raised equally to your back arm.
- Contract your abs and take deep breaths into your pelvis.
- Sensitize yourself to the earth.
- Aim your gaze at your left hand.
- Inhale deeply three to five times.
- Change sides.
3. Triangle Pose
Valarezo claims that this position is excellent for balancing out asymmetries, especially in the pelvis.
- Position your toes so they face the top of the mat by advancing one foot.
- Maintain a small 65-degree angle with your rear foot.
- Place one hand on the shin in front of you.
- Lift the other person's arm toward the ceiling.
- Maintain a straight, engaged stance with neither leg locked.
- Point your head in the direction of the wall as you lean forward over your outstretched leg.
- Hold your position for 5–8 breaths.
- Change sides.
4. Standing Forward Fold
Because it lengthens and decompresses the spine, as well as having a grounding influence on the mind, this position is excellent for balancing the root chakra, according to Prichard.
- Place your feet hip-width apart when standing.
- Move your hips forward.
- Tuck your chin into the mat.
- Keep your knees slightly bent.
- Ragdoll around to massage and stretch tense muscles
- Maintain the position for 30 to 60 seconds.
5. Yogi Squat
To relax your hips, groin, and lower back, Prichard suggests performing a deep yoga squat. This position, also known as the garland pose, is highly grounded and elastic.
- Place your feet slightly wider than hip-width apart at the front of your mat.
- To create a "V" shape with your feet, turn your toes out at a 45-degree angle while tucking your heels in.
- Slightly crouch.
- Squat into position by lowering your hips to the ground.
- Make an effort to keep your heels on the mat.
- Interlock your palms.
Hold for a minimum of five breaths.
6. Warrior I
This position has a strong aura. According to Prichard, when you lean into a lunge, you'll strengthen and extend your shoulders, hips, chest, and legs.
Step your right foot forward so that the tips of your toes are facing the top of the mat.
- With your ankle stacked over your heel, lunge with your right knee bent.
- Maintain a straight left leg behind you, with your left foot 45 degrees inward.
- Stretch your shoulder blades down your back while raising both of your arms above your head.
- Raise your chin and look toward your hands.
- Remain in this position for five breaths.
- Continue on the opposite side.
7. Dancer Pose
Another enjoyable approach to expand your hips while enhancing your stability and balance is the dancer stance.
- Sit down on your mat.
- Firmly plant your feet.
Find a center of attention to maintain equilibrium.
- Bend your right knee and place your right hand on the outside of your right foot.
Stay erect while taking a breath and pressing your foot into your hand.
- Extend your left arm for stability.
Hold for between five and ten breaths.
- Continue on the opposite side.
8. Cross-Legged Pose
Try crossing your legs for a softer seating position. When you want to feel supported and linked to the ground, according to Valarezo, this one is ideal.
- Cross your legs slightly while sitting.
- For comfort, place a cushion or bolster beneath your sit bones.
- Experiment with rotating your pelvis backward and forward.
- Attempt to locate the middle of your seat.
- Let your shins rest over your inner thighs.
- Direct your attention to your pelvic area.
- Continue for a short while.
9. Lotus Pose
According to Prichard, "This is a challenging but enjoyable hip-opener that can help negate feelings of physical and emotional stress." Stretching your hips on a daily basis is important since it's believed that they retain emotions.
- Take a seat in the middle of your mat.
- Bring your right foot, with the sole pointing up, to your left hip.
- Cross your right foot over your left foot and bring your left foot to your right hip.
- Sit in half lotus posture with your left foot still on the floor if this feels too strenuous or if you have any knee discomfort.
- Hold this position for at least five breaths, and ideally several minutes.
10. Seated Forward Fold
Your shoulders, back, hips, and hamstrings get tense when you're under stress. Passalacqua claims that by deliberately relaxing these regions with a sitting forward fold, it might enhance sensations of ease and attention.
– Take a seat on your yoga mat.
- Straighten your legs in front of you.
- Raise your arms upward and aim them up.
- Bring your torso over your legs by folding from the hips.
- Extend your spine lengthwise rather than stooping to touch your toes.
- Depending on how far you can reach, hold onto your legs or grip onto your feet with your hands.
- While breathing, hold for one to two minutes.
