Root Chakra Yoga | Muladhara Activation & Healing | Ancient Yog Asana & Meditation

Transcript

welcome to practice the root chakra is the energy center in the body located at the base of your spine the color is red and because it is a root this chakra serves as a foundation from which you live your life and in this class we're going to balance our muladhara chakra to feel supported grounded towards the Earth and to open your chakra through meditation and ASA practice let's begin in bonasa feet together knees apart activating the base of your spine now interlace your fingers and send it right under the feet like so you're going to use your hands as anchor to erect your spine let's close the eyes and begin our practice with some deep inhales and exhales inhale through your nose exhale with your mouth open say inhale exhale inhale exhale inhale exhale one more inhale exhale slowly open your eyes and let's shimmy it out to shake it out side to side lifting butt cheek off the mat massaging in for your base of your spine breathing is normal at this point and release now spread open legs as wide as you can toes are flexed and facing you take a big inhale Reaching Your Arms over your head on the next big exhale you're going to roll forward pushing right in front of you you to Palms down to the ground now walk your fingertips a little more further down so you're able to Pancake fold yourself down getting that deep deep stretch [Music] and release now take your left leg inside of you bringing the left heel closer to the groin now pivot your right hip and let it go down to the length of your mat turn around for Raja poasa the hands go right under shoulders feeling a nice Pinch at the base of your spine breathing is normal but you're sending your energy downwards to your root chakra switch sides this time bringing your right heel closer to the crin and turning towards your right side left leg is pivoted to the length of your mat erecting spine closing eyes and taking time to connect and open your root [Music] chakra good back once you're ready let's tabletop ourselves onto knees and hands and send your glutes down into balasin extend your arms right in front of your forehead touching the mat and breathing consciously as you send your breath all the way down to spine down to your root chakra and work your way up you're going to bring your right leg in between the Gateway of your hands and slowly walk your hands to shift your gaze forward to up also shifting your body weight down to the front leg and really opening those hips and it's a beautiful release on anjan Asana now just resetting your Asen to bring the back knee a little in front and slowly you're going to erect your spine here Reaching Your Arms all the way above your head Palms together now shift your body weight in front once again into a nice low lunge [Music] Warrior hands go all the way down to sit back on your left leg to extend your right leg right in front of you into a half split sweet keep your arms over to Warrior One Low lunge exhale half [Music] split inhale rooting high for [Music] Lune exhale to half split taking both your hands to the insides of your legs and falling in between the space now drop your elbows down from wherever you are you can stay where it feels good and deep for you chin to chest as you humbly fold yourself down [Music] let's switch everything on your left side bringing the left leg in between the Gateway of your hands to shift your body weight in front your gaze is up to Sky with closed eyes breathe Flex the back foot foot to bring it in a bit reset your spine to straight spine Palms together to sweep your hands over your head and shifting body weight in front give in for a little sweet back bend breathe Mobility to push forward and back to flexed Foot In Front reach forward to hands up inhale up exhale down do this at your own pace inhale up exhale push forward to down now shimmy your left leg outside your mat so your hands go in the space in between see if you can drop your elbows down humbly folding forward down deep chin to chest and as we release modified frog pose of mandukasana knees as wide as matte your toes are together and your knees are apart extend your arms out if you can melt yourself down to the mat sending energy down to your glutes down to your base down to your chakra and only when you're ready slowly come out of the pose sitting on vet as in bend your knees cloes down to heels thunderbold pose just taking a moment here to breathe and relax our mind and body Midway through practice and as we continue you let's come into massana Carin pose sitting in a wide leg stance feet is down knees are spread apart as wide as you can now use your arms to push your knees away push your legs away from the body hands on prayer let's check it out on massin release your elbows go on little pulses up and down shake shake shake it off to get more deeper deep connection good now Palms pressed down going to mobilize your hips side to side moving your heel heels moving the balls of your [Music] feet tandas in coming into the right side of your mat your left leg is extended out I'm going to show you options here to drop the knee down in case if you are tight or a beginner into practice if not stay up use your arms now just shake out your body shake out your [Music] hips now walk your way out to the left side extending for your right leg and Shake It Out [Music] now as we come to the very end of our class as we balance into the supine lying position bringing Spine down to the mat into complete rest lift your body to tuck it all off and finding a nice grounding to the matud reclining butterfly pose or soup the but the Asana feet together knees apart hands are guided to your inner thighs connecting with breath [Music] [Music] and release bending both your knees to bring your heels lifted off the ground and as closer to your thighs as possible extending the right leg up straight and lift your hips away from the mat aapu basana drop your hips down now lift your left leg and then lift your hip side to the bridge staying as high as you can and slowly release spine release leg the feet together knees apart curb Hassen you're going to get hold of your feet like so with interlace fingers let's see if you can curl yourself up lifting your head away from the mat your knees go under the arms and cocon yourself as close as you can release your breath to get more closer to legs and yoga is always not about how it looks it's all about how you feel doing all these poses release now let's spread legs open you can get hold of your big toes if you can lock the knees straighten your legs out with every breath that you take get deeper and lift your head up from there deeper connection with your root drop your head down bending your knees on in the balasin happy baby just swaying your body side to side feel free to drop knees as further down as you can and relax legs back down let's get into the very end of this class as we focus on our root chakra on meditation letting your physical physical body down in shavasan spread your legs open hands guided to your hips connecting to the base of your spine let's bring in all the awareness and attention to your breathing notice how your body moves with each breath feel the points of contact with the surface beneath you notice the support it provides now let's bring our attention to our root chakra visualize a spinning warm red light at the base of your spine where your root chakra is located with each breath all love this spinning light to grow brighter and more vibrant breathe in breathe out breathe in breathe out as you breathe let the breath travel down to the base of your spine filling your chakra with the revitalizing energy feel the sense of safety and stability with each breath you are grounded connected and supported by the Earth's energy affirm these positive affirmations to yourself silently in your mind to strengthen this visualization even more I am grounded and secure in this present moment I am rooted and strongly connected to my root chakra I trust in the process of Life once you're ready rub your palms together from the heat as gently cup it down to your eyes bringing the sense of rootedness and stability to your surrounding giving thanks to the universe and to yourself for taking this time to connect with your muladhara chakra namaste [Music] n