Yoga for the Root Chakra
Today we’re going to be working through a sequence to balance the root chakra. The root chakra is associated with our basic needs as human beings. When it’s balanced, we feel secure and confident. It brings a sense of inner stillness and a feeling of being connected to the universe. We’re going to start by closing our eyes and taking a few deep breaths. Let’s set our intention for today’s practice. I am safe. I am strong. The Universe provides everything that I need.
Warm Up
We’ll begin in easy pose. Ground down through your sits bones while you lengthen up through your spine. Relax your shoulders down away from your ears.
Cow > Cat
From our seated position, we’ll roll forward onto all fours. Knees come directly underneath the hips and wrists come under the shoulders.
Cow: Inhale and drop your belly towards the mat for cow pose. Draw the shoulders down away from the ears and open through your chest.
Cat: On an exhale, press firmly through your hands to arch your back, cat pose. Draw the belly into the spine and tuck your tailbone.
Thread the Needle
Come back to center. Reach the right arm out in front of you and lengthen through the fingertips. Now thread it behind your left arm so that your right ear and shoulder come to rest on the mat. You can straighten the left arm and push through the fingertips to get a deeper stretch. Repeat on the left side.
Downward Facing Dog
Come back to center. On an inhale, curl the toes under and straighten your legs, lifting your tailbone towards the sky. Keep the neck soft and drop the shoulders away from your ears.
Crescent Lunge
Now step the right forward between your hands. Bring your right knee over your ankle and press the left shin and top of the left foot into the mat. Sweep the arms up overhead and lengthen through your spine.
High Lunge
Curl the back toes under and root down through your front foot. Lift the back knee up. Stretch through the back leg, lifting the inner thigh upwards. Keep the front knee over the heel.
Lizard
Heel toe your right foot over to the right edge of your mat. Lean forward, bending from the hips, and plant both hands on the mat in line with your front foot. Stay lifted on the ball of your back foot and squeeze your front knee in towards your upper arm. If you want a deeper stretch here, you can go to your forearms. If this is too much, you can reach for a block or lower your back knee to the mat.
Step the right foot back to Downward Facing Dog. Repeat on the left side.
Root Chakra Flow: Round 1
Warrior II
From Downward Dog, inhale the right leg up. Exhale, step it forward. Cartwheel the arms up and turn your back foot out, parallel to the mat. Warrior 2. Keep your front knee over your ankle and spiral your thigh open. Press through the outer edge of your back foot.
Peaceful Warrior
Flip your front palm over and lean back, sliding the back hand down your leg. Peaceful Warrior. Keep bending through the front knee.
Circle your arms back down to either side of your front foot. Step back to Downward Dog. Repeat on the other side.
Root Chakra Flow: Round 2
Warrior II
Inhale the right leg up. Exhale, step it forward. Turn that back foot out as you cartwheel your arms up. Warrior 2. Keep your front knee over your ankle and spiral your thigh open. Press through the outer edge of your back foot.
Peaceful Warrior
Flip your front palm over and lean back, sliding the back hand down your leg. Peaceful Warrior. Keep bending through the front knee.
Extended Side Angle
Tilt back forward and bring your right forearm to rest on your right thigh, palm up. Reach the left arm up towards the sky, stretching through the fingertips. Rotate your chest upward and lengthen through your ribs.
Reach the arms down to frame the right foot and step it back to Downward Facing Dog. Repeat on the other side.
Root Chakra Flow: Round 3
Warrior II
Inhale the right leg up. Exhale, step it forward. Turn that back foot out as you cartwheel your arms up. Warrior 2. Keep your front knee over your ankle and spiral your thigh open. Press through the outer edge of your back foot.
Peaceful Warrior
Flip your front palm over and lean back, sliding the back hand down your leg. Peaceful Warrior. Keep bending through the front knee.
Triangle
Come back to center and straighten the front leg. Reach your front arm towards your mat, bending from the hips. If you can’t reach your mat, you can rest your hand on your shin or a block. Stack your shoulders and lengthen through the side body. Keep your neck, thighs, and arms all in line.
Bring both arms to frame the right foot and step it back to Downward Facing Dog. Repeat on the other side.
Root Chakra Flow: Round 4
Warrior I
From Downward Dog, step the right foot forward. Turn the back foot to 45º and press through your heel as you sweep the arms overhead, palms facing each other. Draw your belly into your spine and keep your hips squared to the mat. Keep bending through the front knee. Warrior 1.
Pyramid
Bring your hands down to your hips and straighten your front leg. Keeping your spine long, begin to lower your torso toward your leg. The hands can come to the mat or your shin. Draw your shoulders down and avoid over-arching your lower back.
Use the hands to frame the front foot and step it back to Downward Facing Dog. Repeat on other side.
Balance Poses
Tree
From Downward Facing Dog, step or hop both feet to the front of the mat. Come to standing. Ground down through all four corners of the left foot. Engage your core and slowly lift the right leg. Bring the sole of your foot to your left ankle, shin, or thigh. Wherever it’s most comfortable for you, just don’t place it against your knee. Bring your palms together in front of your chest. Anjali Mudra. Keep your breath steady and your gaze on a point in front of you. If you fall over, that’s okay. Just try again. Slowly release your foot back to the floor. Repeat on the other side.
Warrior III
Take your feet about hip-distance apart. Engaging the core, begin to shift your weight to your right foot while lifting your left leg back. Flex your left foot and keep your toes pointed down while you bring your leg parallel to the mat. Reach your arms in front of you and slowly tilt your torso forward until it is also parallel to the mat. Keep your core engaged and choose a spot in front of you to focus on. This will help you stay balanced. Imagine a line of energy running from your fingers to your toes. Slowly lower the back leg down and repeat on the other side.
Root Chakra Flow: Seated Poses & Backbends
Seated Spinal Twist
Come to a seated position with your legs out long in front of you. Bend your right leg and place your right foot next to your left thigh. Place your right hand on the mat behind you. Place your left hand on your right knee or wrap your arm around your knee. Engage your core and lengthen through the spine. Allow the twist to come from your torso. Release and repeat on the other side.
Cow’s Face Pose
Bend both knees, bringing the left heel towards the right hip and sliding the right knee over the left to bring the right heel to the left hip. Sink evenly into your sit bones and bring both heels an equal distance from your hips. Now lift your left arm up and bend your elbow, placing your palm against your spine. Bend your right arm and place your palm against your lower back. Hook your hands together, if you can reach, and elongate through your spine. Release and repeat on other side.
Bridge
Lie flat on your back with your arms at your sides. Bend your knees and bring the backs of your heels toward your sit bones. Keep your feet hip-distance apart and press firmly into the feet. Engaging the core, begin to lift the hips up towards the sky. Keep the neck long and tuck your chin into your chest. Slowly lower back down. Repeat 2-3 times.
Cooldown
Seated Forward Fold
Come back to sitting with the legs out long. Lengthen up through the crown of the head and draw your shoulders down away from your ears. On an inhale, lift the arms overhead. Exhale, fold forward, allowing the bend to come from your hips. Keep your spine straight as you reach toward your toes. Only reach as far as you can without rounding the back. Release and repeat once.
Bound Angle
Bring the soles of the feet together and draw them close, allowing the knees to fall open. Grab your toes, ankles, or shins and press firmly into your sit bones. Sit up tall and lengthen through the crown of the head. If you want to deepen the pose, slowly hinge forward from the hips, bringing the head closer to the floor. With every inhale, lengthen through your spine. With every exhale, fold deeper into the stretch.
Savasana
Straighten your legs out long and come to lie on the mat. Close your eyes. Allow the muscles in your face to relax. Allow your body to relax and release toward the mat. If you’re cold, you can place a blanket over your hips.
After 5-7 minutes:
Slowly begin to wiggle your fingers and toes. Allow your next breath to come a little deeper. Bend your knees and roll to one side. Slowly come to a seated position. Keep your eyes closed. Recall our intention for today and take it with you when you leave. “I am safe. I am strong. The Universe provides everything that I need.” Thank you all for joining me. Please let me know if you have any questions. Namaste.
3 Comments
Pingback:
Pingback:
Pingback: