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Yoga for Root Chakra: Yin Poses & Sequence

Yoga for Root Chakra: Yin Poses & Sequence

Since the root chakra is all about feeling grounded and tapping into the feelings of safety and security, I believe that yin is the perfect choice for a yoga style for the first chakra. Yin’s slow pace gives us the time to be still for long enough to be grounded and it also gives our bodies a chance to open before moving onto higher chakras.

Quick Look at the Root Chakra

  • Location: Base of spine
  • Element: Earth
  • Colour: Red
  • Meaning: The root chakra is connected to safety, security, confidence, acceptance, and comfort. It’s the chakra responsible for your sense of belonging, connection to Earth, and your foundation.
  • Other names: Muladhara, first chakra
  • Translation: Root support

Love affirmations? Try adding these root chakra affirmations to your practice!

Root Chakra Yin Yoga Sequence

Take it slow and join me for a yin yoga root chakra practice that will guide you through a series of grounding yin yoga poses that will leave you feeling completely supported and your root chakra activated. If you’re not feeling yin, don’t miss my root chakra flow for a more energetic option.

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Root Chakra Yin Poses

Make your practice your own and take a few of these poses to your mat, whenever you are craving security, stability, safety, or grounding.

Ankle Stretch

We’ll begin by waking up the joint that is closest to the Earth, our ankles! An often neglected area of the body (and not for a good reason), our ankles do so much to support us through our day-to-day lives.

Begin in thunderbolt pose, your feet tucked under your glutes, sitting on your heels. If this feels like a good ankle stretch, stay here! You have the option to walk your hands back, this may feel like enough, or to walk your hands back even further and have your knees lift off of the mat. Hold for 15-20 deep breaths and slowly lower your knees.

To get sensation back in your ankles, leave forward onto your hands and knees and roll your ankles or tap the tops of your feet on the mat gently.

Half Happy Baby

Flip over onto your back for this variation of happy baby, half happy baby, which is very grounding.

Begin with both of your feet planted on the mat. Hug your right knee into your chest, then extend the sole of your foot to the sky, knee stays bent. Reach inside your right leg and then around to grab onto the outside edge of your right foot. Keep your left foot firmly planted as the weight of your right arm opens your right hip. Your right knee may come more to the outside of your body, do what feels best. Your free arm can rest on the mat, on your heart, or belly. Hold for 20-25 breaths, hug your knee into your chest to come out and then repeat on the other side.

Sleeping Swan

Sticking when the theme of grounding and safety, sleeping swan open your hips as you are supported by the ground beneath you.

From your hands and your knees, begin walking your right foot to land behind your left wrist. Allow your right shin to meet the mat (at about a 45-degree angle) and walk your left leg back until your right glute comes lower to the mat. If there is space, you have the option to pad the space with a block or a folded blanket. Walk your hands towards your right shin to keep a tall spine before lowering your upper body towards the mat. Stay on your hands, come to your elbows or stack your hands flat or in fists to rest your head. Hold for 20-30 breaths and then repeat on the other side.

Yogi Squat

A great chakra yoga pose for any of the chakras is yogi squat as it helps to align your chakras from your root to your crown chakra, bottom to top.

Walk your feet out until they’re about mat width distance apart and then turn your toes out slightly, they may come off of the mat. Drop your bum so it comes between your feet and give your legs and feet a little rock back and forth to find that sweet spot for your hips to hang. As it’s yin and we’ll be here for a few minutes, place a block on the first or second height or two blocks under your sit bones for support if needed. Bring your hands to your heart center in prayer and use your elbows to gently guide your thighs open. Sit with a straight spine, your tailbone heavy. Hold for 20-30 deep breaths.

Ragdoll Pose

As a counter pose to yogi squat and to move your chakras in the opposite direction and order, try ragdoll pose!

From yogi squat, place your hands on the mat in front of you and raise your sit bones to the sky. Walk your feet into a comfortable distance, toes point forward. Generously bend your knees and allow your upper body to be completely supported on your thighs. Your arms may dangle, rest gently on the mat or you can hold opposite elbows with your hands and rock back and forth before finding stillness. Hold for 15-20 deep breaths.

Meditation Pose

Why not try a bit more of an active resting pose to finish a root chakra yoga practice? Instead of savasana, sit in meditation pose and feel the energy of your root chakra radiating upwards.

Come to sit on your bum with your legs crossed. Option to place some padding like a block or rolled blanket under your sit bones to elevate your hips. Place your hands facing down on your thighs for a grounding gesture and notice your breath moving up and down your spine from your root chakra.

More from this series: Yin for your chakras

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