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Practice This Yin Yoga Sequence to Ground Your Root Chakra

When your Root Chakra needs some TLC, there isn’t quite much like a Yin Yoga sequence chock full of yoga poses that stimulate that chakra to help create balance.

There are so many different yoga poses to stimulate the Muladhara Chakra (or Root Chakra), but Yin Yoga postures are some of the best poses to do so.

If you’re looking for some good Root Chakra yoga poses, then look no further than this Yin Yoga sequence.

This is because the Root Chakra is housed at the base of the spine and the base of the pelvis. And most yoga poses in the Yin Yoga tradition focus on both the pelvis and the spine to create space and mobility in the hips and back.

If you’re looking for some good Root Chakra yoga poses, then look no further than this Yin Yoga sequence.

Not familiar with the Root Chakra? Here’s Everything You Need to Know About Your First Chakra

Try This Yin Yoga Sequence Filled With Root Chakra Yoga Poses to Activate and Balance This Energy Center:

Just about any Yin Yoga sequence will work with Root Chakra yoga poses to activate and balance this center in your body.

But this specific Yin Yoga sequence will work to help ground you to the present moment and release tension in your hips and lower back specifically to help balance your Root Chakra so you can feel open, calm and grounded.


1. Easy Seat With Root Chakra Meditation

easy seated pose

Easy Seat is an excellent posture to ground you into the present moment. When paired with a simple Root Chakra meditation, this pose will help to activate this energy center.

Let’s try it:

  • Find a comfortable cross-legged, seated position. You may wish to elevate your seat onto props to make this more comfortable to sustain
  • Lift and lengthen your whole back body by rooting your sit bones down toward the floor and stretching the crown of your head toward the sky
  • Close your eyes or soften your gaze and draw your awareness to the base of your spine
  • Visualize a bright, glowing ball of red illuminating this space in your body
  • Silently repeat to yourself “I am”
  • Feel grounded, secure, and confident
  • Continue with this visualization and mantra repetition for a few minutes until you feel deeply connected to this energy center within you


How to Personalize Your Own Chakra Mantras: A Journaling Exercise

2. Child’s Pose

childs pose

This simple posture is both grounding and nurturing, so it’s excellent for balancing your First Chakra.

Let’s try it:

  • Start on all fours with your shoulders stacked over your wrists and your hips aligned over your knees
  • Release the weight of your hips back toward your heels and either release your seat directly onto your heels or place a prop between your seat and your heels (you can use a pillow, blanket, bolster, etc.)
  • Either stretch your arms forward in front of you or release your arms by your sides with your hands reaching toward the back of your mat
  • Soften the weight of your forehead to a prop or the floor
  • Close your eyes and bring your awareness back to the base of your spine
  • Hold here for a few minutes as you softly round your back and soften your hips toward the floor


3. Dangling Pose

dangling forward fold pose

When held for a longer period of time, this gentle stretching position will not only help to lengthen the tissues of your back body, but will also help you to feel rooted to the earth, and therefore, deeply connected to your Root Chakra.

Let’s try it:

  • Start standing at the center of your mat with your feet roughly hip-distance apart
  • Soften your knees and fold your torso forward over your legs
  • Catch hold of opposite elbows and surrender the weight of your torso, arms, and head toward the floor
  • If you’d like, you can rest your arms onto yoga blocks or your head onto a bolster
  • If it feels comfortable, you can straighten your legs
  • Hold for a few minutes before gently moving onto the next pose


Need more balance? Here are 5 Yoga Practices For Balancing the Root Chakra

4. Squat Pose

squat pose

Squat Pose is one of the best Root Chakra yoga poses because it opens the hips, stimulates the base of the spine and pelvis, and grounds you to the earth.

Let’s try it:

  • From Dangling Pose, release the clasp of your hands and move any props to the side of your mat
  • Walk your feet out slightly so that they’re roughly as wide as your mat and turn your toes out and your heels in to externally rotate your thighs
  • Slowly and mindfully bend your knees deeply to lower your seat toward the floor
  • You may wish to sit onto a block or a bolster or allow your seat to dangle above the earth
  • Either rest your hands to the floor or props in front of you and allow your spine to round slightly as you relax the weight of your head toward the floor
  • Soften into your hips and your spine for a few minutes before slowly releasing to sit on the floor



5. Butterfly Pose

Butterfly pose

Butterfly Pose is a gentle hip opener that allows for a lot of grounded connection.

Let’s try it:

  • Start seated in a comfortable position on the floor or with your hips elevated on a prop
  • Draw the soles of your feet to touch and open your knees out wide
  • You may wish to elevate your hips by sitting onto yoga blocks or a bolster for extra comfort or you may wish to place yoga blocks or blankets underneath your knees for support
  • Elongate your spine and either choose to stay as you are or gently round your spine as you fold your torso forward over your legs
  • You may wish to place props like a bolster or blanket or pillow between your torso and your thighs for extra comfort
  • Hold here for a few minutes before slowly releasing to lie down


Need more Yin hip openers? Practice This Juicy Yin Yoga Sequence to Release Your Tight Hips

6. Corpse Pose

corpse pose

No Yin Yoga sequence is complete without a final Corpse Pose because it’s the perfect posture to ground you into surrender and release.

Let’s try it:

  • Lie down flat on your back
  • Take up space by walking your feet out as wide as your mat and opening your arms out by your sides
  • Bend your elbows and rest your hands over your pelvis to connect with your Root Chakra
  • Close your eyes and again visualize a glowing ball of red illuminating the base of your spine
  • Feel grounded, rooted, confident, and secure
  • Silently repeat to yourself “I am”
  • Surrender here for at least five minutes


Unsure if you need more grounding? Here are 9 Signs Your Root Chakra Energy Is Grounded

Use This Yin Yoga Sequence or Any Other Root Chakra Yoga Poses to Balance Your Muladhara Chakra

This Yin Yoga sequence is just a small selection of the many Root Chakra yoga poses available to you to create balance in this energy center.

Yin Yoga poses are particularly useful to activate and balance the Root Chakra because of their focus on the hips and the spine so they’re excellent to practice when you feel you need some grounding in your life.

Try this Yin Yoga sequence or practice any other Root Chakra yoga poses that you like to create balance in your First Chakra and watch how it affects all of your other major chakras as well.

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Awaken and balance all of your 7 chakras with the Chakra Awakening program on YA Classes!

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With Carrie Varela
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Leah Sugerman

Leah Sugerman is a yoga teacher, writer, and passionate world traveler. An eternally grateful student, she has trained in countless traditions of the practice and teaches a fusion of the styles she has studied with a strong emphasis on breath, alignment, and anatomical integrity. Leah teaches workshops, retreats, and trainings both internationally and online.

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