Root chakra

About Muladhara

Muladhara sits at the base of the spine and is associated with the earth element. In modern yoga, it is linked with feeling grounded, safe and supported by the basics of life: home, body, routine and community.

In balance and out of balance

When this theme feels steady, people often describe feeling settled in their body, able to rest and supported by daily routines. When it feels shaky, life can seem rushed or uncertain, and it is harder to feel at home anywhere.

Yoga for the root chakra

Grounding practice works with the legs, feet and contact with the floor. Slow standing poses, balances and long exhales bring attention down and into the body.

A short root chakra sequence

Practise the poses in this order for about 10 minutes. Move slowly, breathe through the nose and skip anything that does not feel right today.

1. Mountain Pose · 5 breaths
   Spread the toes and feel the whole sole of each foot meet the floor.
2. Warrior II · 5 breaths each side
   Sink the hips and press through the outer edge of the back foot to feel rooted and strong.
3. Tree Pose · 5 breaths each side
   Balance asks you to settle. Fix your gaze on one point and let the standing foot grip the floor.
4. Garland Pose · 5–8 breaths
   A low squat brings attention to the pelvic floor and the base of the spine. Sit on a block if the heels lift.
5. Standing Forward Fold · 5 breaths
   Bend the knees generously and let the head hang heavy towards the earth.
6. Child’s Pose · 1 minute
   Rest the forehead on the floor or a cushion and breathe into the back of the body.

A 5-minute root chakra meditation

Use this after the sequence or on its own. Set a gentle timer for five minutes, or use the meditation timer.

1. Sit on a cushion or chair with both feet or your sitting bones firmly supported.
2. Bring your attention to the base of the spine and the places where your body touches the ground.
3. Breathe in for a count of four and out for a count of six. Let each exhale feel like settling a little lower.
4. On each exhale, chant LAM slowly, aloud or silently, and feel the sound low in the body.
5. Picture the earth beneath you as steady and supportive. Rest here for a few more breaths, then open your eyes.

Breath

Diaphragmatic breathing

Open the breathing guide

Meditation

Walking meditation

Open the meditation

Mantra

The bija (seed) mantra for Muladhara is LAM. Sit comfortably, bring attention to the base of the spine and pelvic floor, and chant it slowly on the exhale, aloud or silently, for a few minutes.

Questions to sit with

• Which daily routine helps me feel steady?
• What would help me feel a little safer this week?