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10 Yoga Poses to Heal Your Root Chakra

10 Yoga Poses to Heal Your Root Chakra

In this article we run through 10 Root Chakra yoga poses which can promote Root chakra healing and how you can perform them at home.

So grab your mat and get ready to explore these ten powerful poses taking you one step closer towards finding inner peace and tranquility.

What is the Root Chakra?

The Root Chakra, also known as the Muladhara Chakra, is located at the base of the spine and is associated with feelings of security, and stability.

It is the first of the 7 primary chakras and represents our foundation and connection to the physical world. When this chakra is balanced we feel a sense of safety and peace in our daily lives.

However, if your Root Chakra becomes blocked or underactive it can cause a range of symptoms such as anxiety, depression, panic attacks or even physical ailments such as lower back pain. 

Read more about the location of the Base Chakra

How Can Yoga Help the Root Chakra?

Yoga supports our physical and mental health in lots of different ways – it supports our respiratory and circulatory health, improves muscle strength, and boosts our energy levels. It has also been proven to reduce stress, help with anxiety and improve our mood

But did you know it’s also useful for chakra balancing too?

That’s because yoga poses (also known as asanas) help to remove physical tension from the body, support the flow of energy around the body and also remove energetic blocks. 

All of which is incredibly beneficial for supporting our Root Chakra and ensuring our life force energy can flow freely through the human body. A healthy Root Chakra is the foundation for a balanced chakra system, without it Kundalini Spirit cannot awaken. 

It can also improve the effectiveness of other Root Chakra healing practices as it helps to clear the mind and improve focus. 

10 Grounding Yoga Poses For the Root Chakra

The Root Chakra is the foundation of our existence. And if you’re feeling disconnected or worn out, it could mean that your Muladhara Chakra needs some attention.

These 10 yoga poses are perfect to help you get in touch with this critical energy center and promote grounding.

The simple poses are specifically designed to promote Root Chakra healing by activating the energy flow around your pelvic area where the Base Chakra is located.

These poses involve physical movements such as grounding your feet into the earth and lifting up through your lower body – grounding postures which help us connect with the inner strength of our First Chakra. 

Balasana (Child’s Pose)

Balasana, also known as Child’s Pose, is a gentle yoga pose that can help to calm your mind and bring a sense of relaxation to your physical body.

It is an excellent posture for Root Chakra healing because it allows you to ground yourself and connect with the Earth. Balasana can be performed at any time during your yoga practice or even when you’re feeling stressed in daily life.

To perform Balasana:

  1. Start by kneeling on the floor with your feet together.
  2. Sit back on your heels and then lower your forehead down towards the mat while extending your arms forward.
  3. Take deep breaths in this position, allowing gravity to do its work as you soften into the pose.
  4. Feel free to modify it using props such as blankets or blocks if needed.

With regular practice, you may notice an increased sense of stability, security and grounding within yourself.

Child’s pose
Child’s Pose

Tadasana (Mountain Pose)

Tadasana, also known as Mountain Pose, is known for bringing a sense of groundedness. This pose makes you feel stable and grounded by connecting you with your physical sensations.

To perform Tadasana:

  1. Stand upright with feet hip-width apart and arms resting gently at your sides in a comfortable position.
  2. Distribute your weight evenly through both feet while feeling grounded from heel to toe.
  3. Imagine that there is a string attached to your crown that pulls upward towards the sky.

Practicing Tadasana regularly can help release any energy blockages from your Root Chakra – allowing you to stand tall like a mountain.

Mountain Pose

Malasana (Garland or Squat Pose)

Malasana, also known as Garland or Squat Pose, is a powerful yoga pose that can help with Root Chakra imbalances. This pose strengthens and stretches the hips, groin, lower back and ankles while promoting better digestion.

To perform Malasana:

  1. Squat down with feet hip-width apart.
  2. Allow the elbows to press against the inner knees, while hands are brought together in front of your heart center.
  3. Keep your spine straight by drawing your shoulder blades towards each other as you breathe deeply into the posture.
  4. Avoid collapsing forward onto your thighs; instead, hold yourself up tall with strong arms until you feel an intense stretch.

With continued practice of Malasana along with the other Root Chakra poses mentioned in this article such as Vrikshasana (Tree Pose) and Tadasana (Mountain Pose), you’ll feel more connected to both the Earth and yourself.

Squat Pose

Uttanasana (Standing Forward Bend)

Uttanasana, also known as the Standing Forward Bend, is a yoga pose that can be incredibly beneficial in promoting Root Chakra healing.

In addition to improving flexibility in the hamstrings and spine, Uttanasana can help calm the mind and relieve stress.

When done correctly, this posture gently stimulates the Root Chakra by allowing gravity to draw energy downwards towards our foundation – our feet and legs.

To perform Uttanasana:

  1. Stand with your feet hip-width apart.
  2. Fold forward from your hips to touch the ground
  3. bring your hands to rest on blocks if that feels more comfortable.

Take some time each day to connect with your entire body in this grounding position and allow yourself to fully relax into it.

This is also a great position for the Sacral Chakra. Learn more about our top yoga poses for Sacral Chakra healing

Standing Forward Bend
Standing Forward Bend
7 Sacral Chakra Yoga Poses with Ana Valente

Padmasana (Lotus Pose)

One of the most popular yoga poses for Root Chakra healing is Padmasana, also known as Lotus Pose.

To perform Padmasana:

  1. Sit cross-legged with your feet placed on opposite thighs.
  2. Let your hands rest gently on your knees or in a Root Chakra mudra position.

In addition to promoting physical stability, holding Padmasana can also have calming effects on your mind and emotions.

With regular practice, this pose can improve focus and concentration while reducing stress and anxiety.

If you struggle with low self-esteem or lack of confidence due to a blocked Root Chakra, incorporating Padmasana into your daily routine could be a great way to find a sense of balance and serenity. 

Lotus pose
Lotus Pose

Trikanasana (Triangle Pose)

Trikanasana, also known as Triangle Pose, is one of the most popular yoga poses for supporting a healthy Root Chakra. This pose helps to activate and balance the Muladhara Chakra by grounding your energy into the Earth.

It strengthens your legs, stretches your hamstrings and hips, improves digestion and relieves stress and anxiety.

To perform Trikanasana at home:

  1. Start with standing straight with your feet about 3-4 feet apart.
  2. Turn your right foot outwards at a 90-degree angle while keeping your left heel in line with the arch of your right foot.
  3. Inhale deeply and raise both arms at shoulder level parallel to the ground.
  4. Exhale slowly while bending sideways from your hip over to the right side until you can’t do so anymore without collapsing or tilting backwards.
  5. Then bring down your hand (you can either touch your palm to the floor next to your ankle or rest your palm on your shin).
  6. Keep looking up towards your raised arm if comfortable, but be sure not to strain your neck muscles.
Triangle pose
Triangle pose

Setu Bhandasana (Bridge Pose)

Setu Bhandasana, also known as the Bridge Pose, is an excellent yoga posture for tapping into your Root Chakra energy.

This backbend pose stretches and strengthens the muscles in your spinal cord, which helps to release tension and improve circulation throughout your body. 

To perform Setu Bhandasana:

  1. Lie down on your back with bent knees placed hip-width apart and feet flat on the ground.
  2. Pressing firmly into your feet and palms, lift your hips up towards the ceiling while keeping your thighs parallel to each other.
  3. Hold this gentle stretch for a few slow breaths before slowly lowering yourself back down to the mat.
  4. You can repeat this pose several times or hold it for longer durations depending on what you find comfortable.

Practicing yoga postures like Setu Bandhasana regularly along with other Root chakra poses, not only supports our physical self but also helps to bring emotional stability. 

Bridge Pose is also a great asana for tapping into your Solar Plexus Chakra

Bridge pose
Bridge Pose

Utkatasana (Chair Pose)

Utkatasana, or Chair Pose, is a powerful yoga pose that will help you form a deeper connection with your Root Chakra.

To perform Utkatasana:

  1. Stand up straight with your feet together. 
  2. Inhale deeply while raising your arms above your head.
  3. Slowly exhale and bend your knees as if sitting back into an invisible chair.
  4. If you feel comfortable you can bring together your hands in prayer.

While holding Utkatasana, focus on grounding yourself deep into the Earth by firmly pressing down through both feet and lengthening through the spine. This will help to release any tension or blockages from the Root Chakra which may be causing feelings of lethargy or low self-esteem.

As you continue practicing Utkatasana regularly, you’ll soon discover a newfound sense of power – a physical manifestation of a balanced Root Chakra.

Chair Pose
Chair Pose

Virabhadrasana I (Warrior I)

Virabhadrasana I, also known as Warrior I, is one of the most well-known standing yoga poses and a great way to activate your Root Chakra. 

This pose strengthens your legs and opens up your chest, improving overall stability and balance. By practicing this posture regularly, you can tap into your reserves of strength and experience increased feelings of security.

To perform Virabhadrasana I:

  1. Start in Mountain Pose with your feet hip-width apart.
  2. Step back with one foot while keeping your hips facing forward then bend the other knee so that it creates a 90-degree angle between your thigh and calf.
  3. Raise both arms above you reaching for the sky or ceiling while gazing upwards towards your hands.
  4. Take deep breaths in through the nose and out through the mouth, allowing yourself to feel strong like a warrior.

Overall, practicing Warrior I can help you build inner strength and resilience by grounding you into reality which is key when trying to unblock or balance the Root Chakra.

So next time you’re looking for an invigorating pose that ignites power from within; try adding Warrior I to your yoga flow.

Warrior I
Warrior I Pose

Virabhadrasana II (Warrior II)

Virabhadrasana II, also known as Warrior II pose, is a powerful standing yoga posture that activates your Root Chakra to promote balance and stability.

This pose requires you to ground down through your feet while lifting up through the crown of your head, creating a bridge between heaven and earth. It helps release tension in your hips and strengthens your legs, core, and back muscles.

To perform Virabhadrasana II:

  1. Start with Mountain Pose (Tadasana).
  2. Take a big step back with one leg.
  3. Turn that foot flat out about 45 degrees.
  4. Bend your front knee so it stacks over your ankle.
  5. Bring your arms parallel to the floor at shoulder height.
  6. Gaze forward.

By practicing Warrior II regularly, you can enhance feelings of courage and self-confidence while releasing any pent-up anxiety or stress held within the Root Chakra.

warrior II yoga pose
Warrior II Pose

Other Root Chakra Healing Tools

Practicing yoga is a great way to heal the Root Chakra and the it’s also a great practice to combine with other chakra healing methods, such as: 

Nadi Shuddhi

Nadi Shuddhi is a form of breathing exercise (also known as alternate nostril breathing) which is said to help balance the masculine and feminine energies in our body. Many people like to practice it at the beginning or end of a yoga session (or while holding a pose) to energize and calm the body and mind. 

Learn how to perform Nadi Shuddhi


Meditation is one of the most effective ways to balance an overactive Root Chakra. Meditation has all kinds of health benefits including reducing stress and anxiety, and helping us to connect to our physical body. 

Why not spend a few minutes at the end of your yoga practice, meditate on your Root Chakra to cultivate a sense of grounding and stability within yourself. 

Learn more about how to heal your chakras with meditation


Another tool for Root Chakra healing is aromatherapy. Certain essential oils, such as cedarwood, sandalwood, and patchouli, have grounding properties which help balance the energy flow through your Root Chakra.

Why not light a chakra aromatherapy candle or an oil diffuser while practicing yoga to help focus the mind and tap into the grounding energy of your Muladhara.

Here are our top 10 essential oils for the Root Chakra

Natural Oil diffuser
Natural Oil diffuser

Chakra Crystals

Additionally, wearing or carrying crystals such as hematite, black obsidian or red jasper can help rebalance the Base Chakra by absorbing negative energies in the environment around us.

You can place crystals around your home or even wear chakra jewelry while performing a yoga pose to benefit from the healing energies of these crystals. 

Learn where to place crystals for the Root Chakra.

By incorporating these additional tools into your daily routine, you will find that you become more rooted in self-awareness and less affected by external factors influencing your life path.

Begin Grounding With Yoga

Yoga is incredibly beneficial for your entire body and by incorporating some of these Root Chakra poses you can make sure your energetic body is benefiting too. 

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  • Clare Smith

    Hi, I’m Clare – writer and publisher of Chakra Practice. I’m a certified chakra energy healer and a philosophy major. I love researching and writing about everything to do with chakras, including trying out new crystals, candles, essential oils – anything that can help me in my practice.