Muladhara: Our Root

Our Root and Foundation

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The First Chakra: Muladhara 

 

Location Associated Nerve Bundle Element Purpose Color Identity
Base of Spine Coccygeal Plexus Earth Foundation/Survival Red Physical

 

This first center of energy is about grounding, nourishment, trust, health, home and family.  

When this chakra is in balance we enjoy good health and vitality. We feel comfortable in our body and have the ability to relax and to be still. We have a sense of trust in the world, a sense of security and we feel safe. 

If the chakra is deficient we may feel disconnected from our body. We might be anxious or restless with a poor ability to focus.  When there is excess energy in our root chakra we might feel sluggish, lazy or tired. We may fear change or have an addiction to security.

Healing Practices for Balance

  • Reconnect with the body through physical activity: walking in nature, dancing, fullsizeoutput_60dweight lifting 
  • Bring touch into your life through massage, hugs or simple gestures like holding hands
  • Yoga

Affirmations

Affirmations are positive statements that can reframe our thinking and help us to overcome self-sabotaging and negative thoughts. Affirmations are repeated in the same way that we might do repetitive exercises for our body. Below I’ve listed a few affirmations that may support our Root Chakra. You can, of course, create your own affirmation; one that feels resonant and right for you. 

  • The earth supports me and meets my needs
  • It is safe for me to be here
  • I love my body and trust in its wisdom
  • I’m here and I’m real
  • I have the right to be here

 Mudra

A mudra is a hand gesture that increases our ability to focus and may also energize specific areas in the body. The Ganesh Mudra is one that may benefit the health of our Root Chakra by encouraging our confidence and through the release of stress and tension. 

  • Bring your palms together in prayer position at your heart with your elbows pointing out.
  • Swivel your hands so that your fingertips point to the opposite elbows with your right palm facing the heart.
  • Bend your fingers and slide your hands across each other until your fingers lock.
  • Take a breath in. As you exhale*, pull gently to engage the arms. Repeat three or four times.
  • Repeat on the other side.

*The exhalation is a wonderful opportunity to repeat the mantra you have selected for yourself

Asana

The following yoga poses may support the health and wellness of our lower back/coccygeal plexus/root chakra by building strength and flexibility.  To begin, gather any props you may need – your yoga mat, blocks, bolster and blanket. If you don’t have props, improvise! A bath towel can be your mat, books can double as blocks, a rolled beach towel can double as a bolster and a blanket. Begin this sequence on your back with your knees bent.

 Pelvic Roll

  • Inhale – roll tailbone toward floor
  • Exhale – roll tailbone toward ceiling
  • Repeat five times
  • Continue five more times with the following modification
    • inhale – roll tailbone toward the floor while extending the arms up and back
    • exhale – roll tailbone toward the ceiling while bringing the arms back down to your side

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Knees to Chest I

  • On an exhalation pull right knee to chest
  • Hold either across the shin or behind the thigh
  • Inhale – allow the leg to float away from torso
  • Exhale – pull the leg toward the chest
  • Repeat five times
  • Switch to the other side

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Knees to Chest II

  • On an exhalation pull both knees to the chest
  • Hold either across the shin or behind the thigh
  • Inhale – allow the legs to float away from the chest
  • Exhale – pull the legs toward the chest
  • Repeat five to ten times
    • modify by drawing circles with the knees and rocking gently from side to side

Reclining Cobbler

  • With knees bent, bring feet together and then drop the knees out to the side. The soles of the feet rest against one another.
  • Several modifications are illustrated below 
  • Hold for several minutes

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Dynamic Bridge

  • From Cobbler, and flat on your back, bring the knees up and place the feet about hip distance apart.
  • Inhale, press through the soles of the feet and lift the hips away from the floor.
  • Exhale, lower the hips slowly to the floor
  • Repeat five times
  • Continue five more times with this modification
    • inhale – roll tailbone toward the floor while extending the arms up and back
    • exhale – roll tailbone toward the ceiling while bringing the arms back down to your side

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  •  Bridge pose can be supported with a block or bolster placed under the sacrum.
  • Placing a block between the knees will hold proper alignment and engage the inner thighs.

 

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Creative Expression

Our Root Chakra is fundamentally about grounded-ness, survival and safety. The following suggestions may support our journey toward feeling safe and ‘at home’ in our bodies.

    • On our walks in nature we can gather shells, rocks, bark and pieces of moss. At home they can be placed in a decorative bowl or assembled as an altar to remind us of our connection with the earth.
    • We can grow and nurture something from seed.
    • Drawing a map to a familiar place, either someplace we go to now or a favorite place of our childhood will remind us of places and landscapes where we can relax and feel at ‘home’. Our map should include important landmarks, pathways and boundaries.

 

Resources

  • Body and Earth: An Experiential Guide by Andrea Olsen
  • Eastern Body Western Mind by Anodea Judith

 

©2018 Mimm Patterson for Artfully Twisted™