Muladhara Chakra-Root Chakra Healing and Exercises

Muladhara Chakra-Root Chakra Healing and Exercises

Mūlādhāra is
the name of the
 first chakra, also known as the root chakra,
which is found in the perineum placed between the genitals and the anus. 
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This is the chakra that represents the support of the whole body (its name
means “the support of the base” ) and is depicted as
a lotus flower with scarlet petals associated with the red color.

Its element is the earth and the phase of life associated with
it is that of early childhood, strongly linked to emotions such as safety and
the joy of living.
The main characteristic
of this chakra is its hardness, which is why the exercises on
Muladhara favor the strengthening and stability of the whole organism, both in
a physical and emotional sense.
When the first chakra is
blocked, the consequences are strong insecurity and apathy,
along with a loss of self-esteem that can lead us to a discouraged and
perpetually resigned attitude in everyday activities. 
Also the too much
activity of this chakra, on the other hand, does not bring positive
consequences: it can incur mental rigidity, hostility towards changes, aggression
and an excessive attachment to money. 

We must pay particular attention to the Muladhara chakra when we go through
periods of strong changes, such as a separation, a move, the
beginning of a new activity and in general all the events that involve our
sense of security and stability.

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Summary Sheet of the first Mūlādhāra Chakra

Position: In
the perineum between the anus and the genitals, at the base of the spine
Function: Stability, safety, self-confidence
Color: Red
Element: Earth
Sense: Smell
Crystals and stones: Ruby, red coral, garnet, jasper, black onyx,
Mantra: Lam
Note: Do
Animal: Ox, bull, elephant (associated with the earth)

to rebalance Mūlādhāra chakra 

Muladhara Chakra-Root Chakra Healing and Exercises


This is a very effective
exercise to bring to a conscious level what is blocking us.
Ashva means horse and mudra is a body
position. The exercise simply involves repeatedly contracting and relaxing
the anal muscles, like a horse getting rid of its organic waste.


Starting position:
Sitting on the floor. One leg is straight and the other leg is bent so
that the heel is under the buttock. Exhale, bend forward and grasp the
fingers of the straight leg with both hands. Lift your head and look
upwards. You have to be in the same position and breathing normally for a few

mudra (also known as Bhadrāsana)

Starting position: vajrasana (sitting
on the heels). Separate the legs until the buttocks can rest on the
floor. Exhaling and keeping your back straight, place your hands on the
floor between your knees. 
The arms can be extended or bent depending on
your comfort. Your fingers point outward and your eyes are facing the tip
of the nose. Stay in this position for a few minutes breathing normally.
This exercise protects us
against harmful emissions, detoxifies the body and has a grounding effect,
as well as improving the sense of smell and concentration.


When the first chakra Muladhara
(also known as the root chakra) is balanced, we find ourselves in
ideal conditions to cultivate serenity and inner peace, as well as having more
compassion and patience both towards us and in others.
A balanced root chakra
brings with it emotional stability and makes us enjoy the incredible feeling of being able to face whatever challenge the universe holds
for us.
We have all met people like that, who simply exude serenity. They
smile and the world around them smiles. Their calm is contagious and is
good for the soul.

“When the energy of the root chakra flows smoothly, you feel with
your feet on the ground, but free as a bird.”

At the other extreme, you may have met people with an unbalanced
first chakra who bounce from one project to another, from one thought to
another, without paying adequate attention to their care. 

This behavior is
extremely harmful to physical and mental health and in the long run leads to nervous exhaustion. 

Alternatively, people whose first chakra is blocked can be lethargic, feel
defeated and have no motivation to complete their tasks.

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Why is
the first chakra blocked?

The root chakra, as its
name suggests, is associated with our roots, vitality, and stability. It
acts on our survival instinct, our desire for security and protection and our
basic needs, such as food and shelter. Also associated with the root
chakra are emotional needs and functions, such as family loyalty, beliefs, and
When the above needs are
met the root chakra is balanced, resulting in a stable individual, with a solid the foundation of values ​​and self-confident.
If these needs are not met and the first chakra is blocked, the external symptoms may include:
  • Lethargy
    and feeling of being “stuck”
  • Inability
    to perform actions and/or express intentions 
  •    Depression
    or anxiety disorders
  • Disconnection
    and alienation from those around us

The first
chakra can also have an excess imbalance when we receive too many stimuli
associated with its needs, overloading it with energy. Symptoms include:

  •      Stress
  •      Panic
  •      Nightmares
  •      Colon,
    bladder and lower back problems
  •      Financial
  •      Unexplained
    pain throughout the body


Exercises to unlock the first chakra

Working on our chakras to
restore balance is an exercise that is mainly based on  balancing
the energy,
 releasing the excess if a chakra is too stimulated or
working on accumulating it. 
The yoga asanas that we offer below are
suitable for both purposes and bring the Muladhara chakra back to its ideal
state, to encourage our personal growth. We recommend keeping each
position for at least five deep breaths.

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Muladhara Chakra-Root Chakra Healing and Exercises

Cross your legs, spread
your knees and slide each foot under the opposite leg, trying to stretch your
knees as far as possible towards the ground.
Relax your feet so that
their outer edges rest comfortably on the floor and the internal arches are
placed just below the opposite shin. 
The perfect pose for Sukhasana is
achieved when you look down and see a triangle whose three sides are formed by
the two thighs and crossed shins. In Sukhasana there should always be a
space between the feet and the pelvis.

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Here are some concepts
you can focus on while doing this asana:
  • Trust
  • Get rid
    of fear
  • Create
    a personal balance
  • To let

Recommended duration: 5


Muladhara Chakra-Root Chakra Healing and Exercises 2019

Crouch on
the ground keeping your feet as close together as possible. Keep your
heels on the floor if you can otherwise rest them on a folded mat. Separate
the thighs so that they are slightly wider than your torso. 

Exhaling, tilt
the trunk forward and snug it comfortably between your thighs, joining your
palms to reach the balance.

This pose
brings you closer to the earth and helps calm the mind and spirit,
strengthening the lower back and ankles and opening the hips.

Our feet
are our roots and through them, we perceive the energy of the earth. Hold
the pose for a minute and repeat it three times.

Recommended duration: 1


Muladhara Chakra-Root Chakra Healing and Exercises 2019

Kneel on
the floor. Make your toes touch each other and place your buttocks on your
heels, then separate your knees just enough for your hips to rest on them. Exhale
and lay the torso between your thighs. 

Place your hands on the floor with
your palms facing down and let your shoulders go to the floor. Feel how
the weight of your shoulders widens your shoulder blades.

Notice how
it feels to be completely supported by the ground beneath you and welcome this the feeling of support.

Recommended duration: 30
seconds or 10 breaths

Urdhva Mukha Svanasana

Muladhara Chakra-Root Chakra Healing and Exercises 2019

Lie prone
on the floor, with your feet relaxed on the floor resting on your back. Inhale
and press your palms against the floor, as if you were trying to crawl forward. 

straighten your arms and at the same time lift your torso a few inches from the
floor as you inhale. Keep the thighs firmly and slightly inward, the arms
firm and the head upwards.

You will
feel a slow but constant heat that pervades you from within, and a sense of
power and concentration that intensifies with each breath. Eventually, you
will notice how your mind surrenders at the present time letting go of your

Recommended duration: 30

Virabhadrasana (Warrior II)

Muladhara Chakra-Root Chakra Healing and Exercises 2019

Start standing with your arms relaxed at your sides and your
legs parallel. As you exhale, open your legs slowly, bringing your feet
about a meter apart. Raise your arms parallel to the floor and extend as
far outward as possible, keeping your shoulder blades wide and your palms
facing down. 

Turn your right foot slightly to the right and bend the left
90 degrees. Align the left heel with the right heel. Bend the right
knee so that the shin is perpendicular to the floor and looks in the direction
in which the bent leg is stretched.
Virabhadrasana means “fierce warrior”, so what better
pose to help you face your fears and doubts? This asana uses the body’s
natural energy flow to stimulate it while both feet are firmly on the ground,
helping you to dig deeper into your inner reserves of strength and

Recommended duration: 1

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Bridge Pose

Muladhara Chakra-Root Chakra Healing and Exercises 2019

Lie on your back on the floor and, if necessary, place a thick
blanket folded under your shoulders to protect your neck. Bend your knees
and place your feet on the floor, your heels parallel to each other. 

and pushing the feet and arms towards the floor, push the coccyx upwards,
firming (but not hardening) the buttocks and lifting them off the floor. Keep
your thighs and feet parallel. Grab your ankles with your hands and adjust
your balance to help you stay on your shoulders.

This pose allows the feet to be firmly rooted to the ground. At
the same time, the spine releases the excess energy accumulated by the first chakra.

Recommended duration: 1

Prasarita Padottanasana

Muladhara Chakra-Root Chakra Healing and Exercises 2019

Starting from the position of the mountain (standing with arms
extended at your sides), exhale and slowly tilt your torso forward. As the
torso slowly approaches the ground, press your fingertips on the floor. 

your elbows as you continue to lower and at the same time bend your fingers so
that you are resting on your knuckles. The legs and arms should be
perpendicular to the floor and parallel to each other. 

Make sure your back
is bent at a slightly concave angle from the coccyx to the base of the skull. If
you can, place your head on the ground.

This asana opens the muscles of the groin and lower back, giving
the root chakra the opportunity to release its vitality into your body.
Recommended duration: 30 seconds


Muladhara Chakra-Root Chakra Healing and Exercises 2019

Allow yourself to be completely supported by the earth beneath
you and let go of all the tensions in your body. Repeat to yourself “I am sure, I am supported” with
every inhalation and exhalation.

When our body is in a state of relaxation we manifest inner
peace, approaching life from a calmer perspective, and it is at that very
moment that the first chakra is perfectly balanced. 

Happiness is, after
all, an inner work, and once we feel firmly rooted and strong in our beliefs,
then we begin to attract other like-minded people to our world.

Recommended duration: 1 minute

Very Soon, I will also write more about the other 6 Chakras, which will be very Useful for you. Also, You must tell about your experience about activation, Muladhara Exercises or Root chakra experiences you had. This will help other Readers too. 

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Thank you for Reading. 

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