Top 8 Root Chakra Yoga Poses and its Benefits

Written By Elyce Neuhauser

| Updated on  May 15, 2024
Top 8 Root Chakra Yoga Poses and its Benefits

In this article, we run through 10 Root Chakra yoga poses that can advance the root chakra, moreover, known as Muladhara in Sanskrit, which is the primary of the seven essential chakras within the body. It is found at the base of the spine and relates to sentiments of security, security, and solidness. The association between yoga and chakras is significant, as certain yoga postures are particularly outlined to target and enact each of the eight primary chakras. Root chakra Yoga Poses mending and how you'll perform them at domestic.

You may discover satisfaction, joy, and internal peace when the yoga poses for root chakra are adjusted. You may have more kindness and patience towards yourself and those around you. An adjusted root chakra brings passionate steadiness and an extraordinary sense of being able to manage anything the universe tosses your way. So snatch your tangle and get prepared to investigate these ten effective postures, which will take you one step closer to finding internal peace and tranquility.

What is the Root Chakra?

The Root Chakra (Muladhara Chakra) near the base of the spine symbolizes security and stability. It is the first of the seven major chakras, forming our base and connection to the physical world. When this chakra is healthy, we feel safe and peaceful.

However, a blocked or underactive Root Chakra can produce anxiety, melancholy, panic attacks, and even lower back discomfort.

How to Keep the Root Chakra in Balance

The yoga poses for root chakra are meant to open and clear energy from the Muladhara so that real change and personal growth can occur. In each root chakra pose, take five slow breaths.

1. Balasana (Child's Pose)

  • Kneel on the floor with feet together.
  • Sit back on your heels and sink your forehead to the mat while extending your arms.
  • Relax into the pose with long breaths and let gravity work its magic.
  • You can adjust it using blankets or blocks.

Balasana (Child's Pose)

2. Tadasana (Mountain Pose)

  • Maintain an upright posture with arms relaxed at your sides and feet hip-width apart.
  • Feel anchored and equally distribute your weight across both feet.
  • Imagine a string on your crown that pulls up.

Tadasana (Mountain Pose)

3. Malasana (Squat Pose)

  • Hip-width squat.
  • Press elbows against inner knees and bring hands together before the heart center.
  • Draw your shoulder blades together to straighten your spine.
  • Stand tall with powerful arms until you feel a tremendous stretch instead of collapsing onto your thighs.

Malasana (Squat Pose)

4. Uttanasana (Standing Forward Bend)

  • Your feet should be hip width apart as you stand now.
  • From your hips, fold forward until you are touching the ground.
  • If this position is more comfortable, bring your hands to rest on the blocks.

Uttanasana (Standing Forward Bend)

5. Virabhadrasana I (Warrior I)

  • Place your feet hip-width apart to start in Mountain Pose[1].
  • Take a step back with one foot while keeping your hips pointing forward. Then, bend the other knee so your thigh and calf are at a right angle.
  • Extend your arms up tall, pointing for the roof or sky, and see up at your hands.
  • Breathe in profoundly and breathe out gradually and intentionally. This will make you feel solid, like a warrior.

Virabhadrasana I (Warrior I)

6. Trikanasana (Triangle Posture)

  • To start, stand up straight with your feet approximately 3 to 4 feet separated.
  • Keep your cleared-out heel in line with the base of your right foot and turn your right foot outward at a 90-degree point.
  • Take an enormous breath and raise both arms to be straight out sometime recently.
  • Gradually let out your breath as you twist to the proper from your hip until you can't do it any longer without falling or sliding in reverse.
  • At that point, put your hand on the ground. Your palm can rest on your shin or touch the floor adjacent to your lower leg.
  • Look up at your raised arm if it feels good, but do not strain your neck muscles.

Trikanasana (Triangle Posture)

7. Virabhadrasana II (Warrior II)

  • Start in Tadasana or Mountain Pose.
  • Take a big step back on one foot.
  • Flatten that foot out about 45 degrees.
  • Make your front knee stack over your ankle by bending it.
  • Hold your arms out straight in front of you at shoulder height.
  • Look ahead.

Virabhadrasana II (Warrior II)

8. (Bridge Pose)

  • Lay on your back with your feet flat on the ground and your knees bent. Your knees should be about hip width apart.
  • Lift your hips while keeping your thighs straight. Do this by firmly pressing into your feet and palms.
  • Hold this easy stretch for a few slow breaths, then slowly return to the mat.
  • You can do this pose more than once or hold it longer, based on what feels good for you.

(Bridge Pose)

Benefits of Root Chakra Yoga Poses

Practicing root chakra yoga poses regularly can provide a wide range of benefits, including:

  • Enhanced perceptions of safety and security always
  • Enhanced grounding and stability and stability
  • Increased self-assurance and bravery through
  • Improvements in posture and alignment
  • The alleviation of stress and distress
  • Enhancement in overall well-being, as well as improvements in focus and concentration


Adjusting the root chakra yoga poses is essential for general well-being, and practicing root chakra yoga postures is a compelling way to achieve this. By incorporating these postures into your regular yoga practice, you can advance sentiments of security, security, and steadiness in both body and intellect.

Also Read: Mermaid Yoga Pose: Steps, Benefits, Variations and Modification


  1. How frequently ought I hone root chakra yoga poses?

To reap the full benefits, practice root chakra yoga poses at least 2-3 times weekly.

  1. Can anybody practice these postures in any yoga encounter?

Yes, these postures are reasonable for specialists of all levels, but tune in to your body and adjust as needed.

  1. What time of day is best to hone yoga poses for root chakra?

Any time is reasonable for practicing yoga, but numerous discover that practicing in the morning makes a difference in setting and sets a grounded tone for the day.

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