Chakra-based-yoga is a wonderful tool to work with our subtle energies in our asana practice. 

Here are some of my favourite poses to help me:

• Ground when I feel scattered (sign of a deficient root chakra)
• Energise when you feel heavy or lethargic (sign of an excessive root chakra)

1. Down Dog – Grounding and Energising

Both arms and legs form roots in this pose (make sure to spread your fingers wide). Some teachers like to refer to the downdog as a ‘resting pose’ but I think quite the opposite is true: this is a pose where you can feel exactly how pushing down can wake up the whole body. 

Benefits

• Balance and integrate the upper and lower chakras. The head down brings prana (energy) to the upper chakras, whilst rooting down grounds the lower chakras
• Creates core strength and increases steadfastness
• Lengthens the spine, opens the shoulders and stretches the legs
• It is often claimed that down dog improves digestion

2. Cobra – Grounding

This is a primal pose, in the sense that babies do it as a first step to crawling and walking. Ground your pelvis by pushing your pubic bone down, grip the mat with your hands and create the sensation of pulling back towards you for increased activation in the torso. 

Benefits

• Grounds the pelvis
• Opens the heart and clears the mind
• Increases spinal flexibility and strength

3. Uttananasana – Grounding and Energising

This is an excellent pose for both excess and deficiency in the root chakra, as it both opens the chakra and releases energy. It is simple, but very effective. Focus on relaxing the upper body when you’re here whilst letting the legs be strong (without locking the knees).

Benefits

• Stretches hamstrings, calves and hips
• Release back tension
• Calms the nervous system (I love some big open mouth exhales here)
• Cools excess heat in the body

4. Runner’s Lunge – Energising

Another classic. Bend and straighten the front knee a few times to energise the legs. In the flow below, I have combined it with Eagle Arms (crossing the elbows over each other) to also bring the energy up to the higher chakras. 

Benefits

• Strengthens the legs
• Opens the leg channels
• Improves concentration and balance

5. Half splits – Grounding and Energising

Here we humble the upper chakras over the front leg. Bring focus to the back leg carrying you, by pressing it strongly into the mat. Simultaneously push the front heel down and create the sensation of pulling the leg back.  

Benefits

• Opens the contracted root chakra
• Stretches hips, hamstrings, calves and low back
• Good for restless legs
• Calming, soothing, cooling

6. Goddess Pose – Energising

In this pose, the Goddess fully owns her earthly power by claiming a large base and lowering her roots to the earth. Channel your own divine power in this pose. Keep your spine straight to make sure energy can flow from root to crown.  

Benefits

• Strengthens legs
• Opens the pelvic floor
• Builds energy, power and confidence

7. Utkatasana – Grounding

Often referred to as chair pose, this deep squat is excellent for deficient chakras as it develops more connection to the earth. Spread your toes wide, feet about hip width apart and try to pull the mat apart with your feet. 

Benefits

• Balances a deficient root chakra
• Increases strength and stamina
• Builds energy and focus
• Strengthens the legs

Flow with me!

I designed a flow that incorporates all of these poses (and some transitions) to help you connect with your foundation and feel more grounded, both on and off the mat. 

You can find it here!

Repeat on both sides, two to three rounds each. Then take a moment to take it all in, by lying down on your back, soles of the feet on the floor. 

Enjoy your practice! 

If you have any questions, you are welcome to send me a message anytime. 

Much love, 

Rianne