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4 Grounding Asanas to Balance the Muladhara Chakra

Yoga | Yoga Poses

Located at the base of the spine the pelvic floor, and the first three vertebrae, the muladhara (root chakra) is the energy center for grounding, finding stability, and being able to trust yourself and others.

An imbalance here can be the result of financial stress, relocation, or difficulty establishing trusting relationships. Ask yourself the following questions:

  • “Do I have trouble with my physical health?”
  • “Does money result in stress and anxiety for me?”
  • “Is fear a limitation?”
  • “Is it hard to maintain a disciplined routine?”
  • “Do I have trouble with concentration?”

Answering “YES” to 3 or more may indicate a blockage or imbalance in muladhara. Luckily, there are simple life changes that can bring balance and joy.

For starters, make sure you practice healthy eating habits, find stillness in a regular meditation practice, and take time out of your schedule to be in nature. After practicing these things, take the next step; tell a loved one that you enjoy their company and trust them.

Finally, enjoy prosperity by putting money aside–even if it’s only $50 a month–into a savings account.

Try These for a Balanced Chakra

Essential Oils

Aromatherapy is a powerful tool to find balance in the body. We often overlook this simple pleasure. Scents connect our brain with memories, emotions, and flood the body with neurotransmitters that are responsible for things like stress, hunger, and fatigue.

Close your eyes, and imagine the smell of apple pie baking in the oven. Just by thinking about it, you can almost smell it. How does this make you feel? Chances are, imagining this smell is attached to all kinds of emotions and memories.

The same is true for using essential oils therauputicaly. Peppermint oil reduces stress, eases muscle tension, and awakens the mind. Lavender induces relaxation and peacefulness.

To center muladhara, we aim to target the emotions anxiety and fear. Anxiety can be calmed with a blend of Lavender, Geranium, and Palmarosa. Fear can be relieved with Chamomile, Petitgraine, and Neroli.


Muladhara is associated with the color red, the Earth element, and it’s symbol (or yantra) is an image of a lotus with 4 petals. In the center is a downwards facing triangle.


The root chakra is located at the base of the spine, the pelvic floor, the lower vertebrae, and the space between the genitals and the anus. This can be a source of sexual energy in a man, where a woman’s sexual energy is primarily in the second chakra (sacral).

Grounding Yoga Poses

Grounding asanas with a strong base of support awaken and balance the Muladhara chakra. Here are 4 yoga poses to get you started:

Mountain pose (Tadasana)

How-To-Do-Mountain-PoseStand tall with your feet together. Zip up ankles, knees, and inner thighs. Lift up through the arches of your feet, putting equal pressure on all four corners of the feet. Lift and spread the toes, then gently place them down.

Legs are straight, unlock the knees. Straighten the spine and reach the crown of the head towards the sky and the sacrum towards the earth. Hands are by your sides palms facing forward, fingers wide. Close the eyes and hold for 5-10 breaths.

Warrior One (Virabhadrasana 1)

Authentically Aligned Warrior IStand with the feet wide apart, front toes pointing forward and back toes angled at 45 degrees. Square the hips so they are forward (no rotation).

Root down through the feet with equal pressure through the front and back foot. Put a deep bend in the front knee, making sure the knee and ankle are in one line (90-degree bend in the knee). Straighten shoulders over hips and lift the arms to the sky bringing the biceps alongside the ears.

Close your eyes and find steadiness. Hold for 5-10 breaths.

Lotus (Padmasana)

lotus-poseCome to seated. Bring one ankle on top of the opposite thigh, sole of the foot to the crease of the hip. Relax the hip and knee.

Bring the other ankle on top of the opposite thigh, crossing the legs with the ankles supported. Straighten the spine and relax the hands in a mudra on the knees, or in the lap. Close your eyes and hold for 5-10 breaths.

Yoga Squat/ Garland Pose(Malasana)

Man in SquatStand tall with the feet hip distance apart or slightly wider. Turn the heels in and the toes out slightly. Lower the hips and bum towards the floor putting a deep bend in the knees.

Take the elbows to the insides of the inner thighs and hands to prayer. Press the inner thighs away with the elbows to open the hips. Straighten the spine and close the eyes. Hold for 5-10 breaths.

Our basic survival issues involving trust, health, nourishment, family, money and appropriate boundaries lie within the muladhara chakra. This energy center is close to the earth, helping us feel grounded and safe.

It involves our right to be here when balanced we feel comfortable in our bodies, we enjoy good health, we are able to trust and be still, we enjoy prosperity and stability, we face the world fearlessly.

Om Shanti.

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