The Muladhara Chakra: The Foundation of Your Yoga Practice

One of the ancient concepts central to Yoga is that of the body’s energy centres, or chakras, which are believed to play a vital role in our physical, mental, and spiritual well-being. Our modern scientific understanding of anatomy has surfaced some very interesting observations that seem to align to the understanding of chakras that ancient practitioners of yoga understood intuitively.

This post focuses specifically on the Muladhara, or Root Chakra. Derived from the Sanskrit words ‘mula’ meaning root and ‘adhara’ meaning support or base, the belief is that this chakra serves as the foundation upon which we build our lives. Located at the base of the spine, the Muladhara Chakra is closely associated with the adrenal glands and thus carries significant implications for our sense of stability and security.

Think of it this way: when the Muladhara Chakra is in perfect harmony and open, you experience a profound sense of confidence in your ability to navigate life’s challenges. Try visualizing it as though you stand like a sturdy tree, deeply rooted in the earth, unshaken by the storms of life. With a balanced Muladhara you feel grounded even in the most stressful situations. However, when this chakra is blocked or its energy isn’t flowing freely, you might experience feelings of insecurity, restlessness, or nervousness. It’s like trying to build a house on a shaky foundation; you can’t find stability.

The good news is that you can work to balance your Muladhara Chakra through various yoga poses and mantras. For example, check out our Grounded and Strong class from our On Demand Video library which focuses on grounding sequences to help focus and calm your mind. Let’s explore some of these grounding practices which can help you establish a solid foundation in your life.

Grounding through Mountain Pose (Tadasana)

Begin your journey to a balanced Root Chakra with the foundational Mountain Pose. What could be more grounded than a mountain, right? Here’s how to do it:

1. Stand with your feet together or hip-distance apart.
2. Engage your leg muscles by gently lifting your kneecaps.
3. Draw your ribcage up and away from your pelvis.
4. Relax your shoulders, allowing them to drop away from your ears and down your back.
5. Lift your heart and gently draw your chin back.
6. Let your arms hang relaxed at your sides.

In this pose, you might want to try actually imagining or visualizing yourself as a mountain, deeply rooted into the earth. Focus on feeling the connection between your feet and the ground beneath you, grounding you in the present moment. It’s all about your mindset.

Embracing your Inner Warrior with Warrior 2 (Virabhadrasana II)

The Warrior 2 pose helps you channel your inner strength and stability. We’ve created a number of classes that focus specifically on this classic pose, such as our Strong Warrior Strength Flow class. There’s a reason why Warrior 2 is such a popular asana, there’s really no better pose to help you connect with your inner Wellness Warrior! Here’s how to it:

1. Take a wide stance, extending your arms and legs.
2. Turn your right foot out 90 degrees and your left foot slightly in.
3. Align the heel of your front foot with the arch of your back foot.
4. Bend your right knee, ensuring it aligns over your right ankle.
5. Keep your spine long and your arms extended wide.
6. Remember to try this on both sides!

As you embody your inner warrior, visualize yourself standing resolute and strong, ready to face any challenges life may throw your way. This classic pose cultivates a sense of inner power and grounding.

Mantras for Grounding

Incorporating mantras into your grounding poses can be a powerful way to balance your Root Chakra. If you’re looking for a practice that incorporates affirmations why not try our Chakra Flow & Affirmations class from our Winter Workout Challenge? Alternatively, try repeating the following affirmations during your own practice to reinforce your connection with your foundation:

• “I am grounded” Remind yourself of your connection to the Earth, feeling its stability beneath you.
• “I am safe” Create a sense of security within yourself, trusting in your inner strength.
• “I am steady and strong” Affirm your resilience and unwavering foundation.
• “I have the right to be here” Acknowledge your presence on this Earth and claim your space with confidence.
• “I am exactly where I need to be” Embrace the present moment, knowing that you are where you should be.
• “I have enough, and I am enough” Banish feelings of scarcity and inadequacy, recognizing your inherent worth.
• “I ground myself with the ease of my breath” Utilize your breath as a tool to anchor yourself in the present and release tension.

By repeating these mantras, you’re not only addressing the physical aspects of grounding but also nurturing a sense of security and stability within your mind and spirit. It’s all about cultivating and reinforcing that mind body connection.

Balancing your Muladhara Root Chakra is an ongoing practice. As you continue to work with these poses and mantras, you’ll gradually strengthen your foundation, finding greater confidence, security, and resilience in the face of life’s challenges. You’ll soon begin to identify grounding sequences in your favourite yoga classes, and the more aware you become of that grounding sensation the more benefit you’ll gain from your practice. Remember that this journey toward balance begins from within, and with dedication and patience, you can establish a solid and unshakable foundation for a more harmonious life.

See you on the mat!