15 Minute Grounding Yoga Practice | Root Chakra Activation

Transcript

hey y'all nico here welcome back to my channel and if you're new here thanks for joining me i'm nico today's video is a short grounding yoga sequence meant to activate your root chakra so my root chakra video is one of my more popular videos on my channel so i thought i could make one that's a little bit shorter so in case you are a little more pressed for time you have some time to do some of the root chakra practice so let's begin seated go ahead and bring your hands on your knees with your palms facing upward with first finger and thumb together as we just take a couple breaths inhaling through your nose exhale side out inhale exhale inhale and exhale and on your next inhale begin to open your eyes and release the hands you can either stay in a seated position or if you're comfortable doing so come up to a kneeling position which i really like for a feeling grounded resting your hands on your knees will move into some seated cat cow or some kneeling cat cow rolling our shoulders forward rounding the spine chin comes down to the chest rolling the shoulders back arching the spine chin lifts up towards the sky chest open so inhale as you open exhale as you [Music] close one more round come back to a neutral spine go ahead and bring your feet out in front knees are bent and your feet are about the width of your mat and all we're going to do is drop our knees from one side to the other like when shield wipers and if you can kind of squeeze the glute of the inside leg as it comes down again trying to get into that root chakra so any chance you have to activate your glutes feel free to do so [Music] good come back to neutral bring your body back up to a table position we'll bring our big toes together knees out wide floating our hips back for child's pose inhale exhale float your body forward and come down to your belly coming to sphinx pose cobra pulse or up dog so if you need the most basic beginner one just come to sphinx on forearms and kind of lift through the thighs just to help you activate that root chakra option two hands underneath the shoulders elbows tucked in lifting up towards cobra just peeling the chest but again remembering to activate your root chakra or you can come all the way up to up dog if you like just pick the one that works for you and when i'm in up dog i sometimes like to rock my hips from side to side lifting through my thighs squeezing my glutes and then from here we're going to make our way to down dog or puppy pose so if you're a bit more beginner just float back onto your knees extend your arms out and melt your chest down for puppy pose but if you're feeling comfortable with down dog tuck your toes under and lift your hips up and back pressing down firmly through those hands pressing your chest towards your thighs and pressing your heels towards the ground heels don't have to touch the ground inhale exhale come down to those knees and step the right foot up in between the hands as we come to a low lunge so just sweep our arms up feel free to fold your mat in half to bring some cushion underneath your knee you kind of have to use that back glute to help keep you stable here in your low lunge inhale exhale stepping that right foot back now step the left foot up in between the hands sweep the arms up same thing on this side inhale exhale bring the hands down like either side of the foot step that left foot back we're going to bring our legs out in front however you get there it's just fine long as you're getting there safely sweep your arms up inhale exhale come down to a seated forward bend leaning with the chest just let those hands fall as far as they can inhale exhale release roll back up go ahead and bend those knees bringing the bottoms of the feet together inhale nice tall back bring those heels in as close as you can even if it's not very close at all whatever you can do is fine and then just lower your chest just until you feel a little bit of tension but not any excruciating pain or anything like that inhale exhale release let's come down to our back hugging our knees into our chest just rock side to side here inhale exhale release those knees bringing the feet flat on the ground let your hands rest at your sides and then walk your heels in until you feel them graze your fingertips now you want to have a connection between your lower back and the mat if you can so some people might have to tilt their pelvis towards them like i kind of have a little bit of an arch here so pull your pelvis towards you engage your glutes squeeze the back of your thighs imagine a block in between your knees like you're trying to hold a block there and start to lift your hips off the ground making a nice ramp here from your knees down towards your chest [Music] this is in my opinion one of the best root chakra or grounding poses inhale exhale slowly roll back down to your back hug your knees into your chest again let's bring our knees up to a 90 degree angle cross left leg over right and then let your knees fall over to the right side keeping your left arm extended out to the side feel free to bring a pillow underneath your knees if you need some elevation there inhale exhale back to center cross right leg over left this time and let the knees fall to the left right arm extends to the side and let your gaze follow if you can inhale exhale hug the knees back into center one more time squeeze everything in exhale release [Music] feel free to come to corpse poles for a savasana or a seated position i'm going to come to a seated position and if you like you can move back into that original mudra we used let's take a couple cleansing breaths inhale and exhale inhale exhale [Music] inhale exhale and then come back to your natural breath and right now i just want to want you to imagine yourself as the seed of your favorite flower or the first flower that comes to mind imagine yourself as a seed rooted deep into the ground over time you get watered from the rain you get warmth from the sun and you begin to sprout a tiny leaf and as you get more rain and more water you begin to grow you begin to grow until that leaf sprouts out the ground and eventually you become a beautiful flower with your roots still deep and planted into the soil when you are ready begin to bring yourself back into your body and back into the room and if you're not already there make yourself up to a seated position and together we'll inhale the hands up above our heads hands meet exhale the hands to heart center namaste thank you all for joining me i hope you enjoyed this quick root chakra and grounding practice leave a comment down below letting me know what you think don't forget to like share and and thank you for watching peace and love you