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30 Minute Yoga & Meditation to Balance the Root Chakra “May be you are searching in the branches, for what appears only in the roots” – Rumi The most instinctual of all chakras, the root chakra or Muladhara is your survival center. It is the foundation of our existence, power house, keeper of past memories and the controller of life force. Your fight-or-flight response is initiated from this chakra. Muladhara Chakra is associated with the element earth, representing physical and emotional grounding. The biggest malady we face is the uprooted, egocentric attitude in life, and the primary cause for this is an unbalanced ‘root chakra’. If you are feeling depressed, insecure, self-centered, violent, constipated, pain in lower back and exhausted, then it shows that your root chakra is out of balance. A balanced root chakra is necessary to feel self-confident, more grounded, centered and calm. Here is a quick guide to the Root Chakra: Colour: Red (Secondary colour is Black) Element: Earth Glands/Organs: Adrenals, Spinal column, Colon, Kidney, legs, feet, bones. Gems/Minerals affecting it: Ruby, Bloodstone, Red Jasper, Black Tourmaline Foods: Red fruits and root vegetables like carrots and beetroot etc. Wearing red hued clothes and earthy tones like yellow or mustard in the living space can enhance & stabilise the energy of the Root Chakra. Yoga Poses to Balance the Root chakra Each time we think of a balanced Root Chakra, we should think in terms of making a deeper connection to the Earth, a grounded tree or a stable person. Yoga postures are a great way to release stale or stuck energy from the body because they invite fresh, vital energy back in through asanas and Pranayama. Let’s look at few asanas, which activates the flow of energy, correct the imbalances of the root chakra and help you experience safety, security, and stillness. Mountain Pose (Tadasana) How to: Stand with both the feet shoulder width apart firmly on the ground, inhale deeply while raising your arms upward. Join the hands in a Namaste mudra and stay here for 5-7 breaths while you look up. Raise your torso and stretch up, like reaching out to the sky and imagine your feet to be the roots of the trees intensely located in the ground. Stay in the pose for 30 seconds to 1 minute, breathing easily. You can even take the action of lifting all of your toes up and slowly extend and lower your toes down to the ground. Why to: Again a balancing and grounding pose, it generates focus, stability and strength in the legs. It grounds you in the present moment. On the other hand, the crown chakra acknowledges the sky, receiving energy that runs down from your spine to the base. Downward Dog (Adho Mukha Svanasana) How to: A pivotal pose in Ashtanga Yoga, Downward dog is a semi-inverted pose. Starting from Uttanasana or standing forward bend, gently walk your hands forward and form an inverted V as shown in the image below. Tuck the stomach in, draw the shoulders backwards, knee straight, heels on the ground, hands pressed and gaze on the navel centre. Stay here for 5-7 breaths or longer depending upon your capacity. Why to: Opening up the legs, strengthening and stretching the spinal column, both hands and feet are pressed into Earth for greater strength and support. Also observing Mulabandha or root lock (in advanced stages) can reap heightened benefits. Bridge pose (Setu Bandha Sarvangasana) How to: Lie down on your back and bend your legs while maintaining some distance between them. Make sure your feet are pointing straight ahead and not sideways. Lift the pelvic up to the maximum, stretch the arm towards the legs and hold the heels or simply interlace the fingers till wherever they can reach initially. Tuck the chin to the neck and focus on the root lock, ie. to button the hips and lower ribs, if you can. Why to: While releasing the excess energy in the root chakra, this asana opens the spinal column, allowing the energy to move up. The shape of this asana is like a loop of energy. The energy enters from the feet going through your spinal column, finding its way back from the crown chakra back into the Earth, forming a circuit of unrestricted flow, grounded feeling and stability. Opening the ankles and feet How to: Stand with your feet shoulder width apart and gently roll one foot back at a time applying light pressure. Just feel the gentle twist and stretch on the ankles. Now bring the hands on the waist and lift one leg gently forward to make 10 concentric circles, repeat with other leg. Then kneel down and sit in Vajarasana (Thunderbolt pose) and take 5-7 deep breaths, while focusing on the feet and feeling the energy moving freely from the soles into the Earth. Why to: Since the element related to this chakra is Earth it brings about strong grounding and balances the root chakra. Also the toe and foot chakra opens up to harbor a deeper connection with the Earth element. How to: Finish your practice with Savasana, let all the energy blocks to open up and merge with gravity. Simply lie down and keep the feet 2-3 feet apart, palm facing towards the ceiling & keep the whole body in one line. Stay here for 10-15 breaths or more. Why to: Focus on the root chakra and breathe. Imagine red colour at the base of the spine and feel a deeper connection manifesting. This meditative, relaxing pose is a great link between the body and the Earth. Seed mantra Meditation How to: LAM is the seed or beej mantra of the Root Chakra. Sit away from any support in cross legged or lotus pose and take deep breaths. Now, bring all your attention to the perineum, focus on the root and start chanting ‘LAM’. Imagine the chakra opening with the energy flowing in a horizontal movement. Chant LAM three times, then chant ‘OM’ the same number of times and feel the flow of the energy vibrating vertically from head to toe, connecting you with the Earth’s energy. Now repeat the chant three times silently first for LAM followed by OM. This is one set. Continue to chant LAM and OM, first out loud and then silently, as long as you wish. Why to: When we chant the seed invocation of any chakra, we are cleansing & harmonising it, enhancing its peripheries, and creating a balance. With the help of this meditation, the obstacles of material life, a feeling of insecurity, exhaustion, fatigue and other root chakra related problems can be subdued initially and gradually removed. The asanas and chakra cleansing meditation has a positive effect on the root chakra. A grounded person resonates at a high frequency and is present in the now. The questions of the ego disappear, replaced by a sense of harmony with the world and a sense of belonging. Image source Tadasana/ Savasana Downward dog pose Feet and ankle movement Root chakra artwork by Eileen MacAvery Kane
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Minute Yoga & Meditacija za uravnoteženje Root Chakra "Može biti ste u potrazi u granama, za ono što se pojavljuje samo u korijenima "- Rumi Najviše instinktivne svih čakri, u root čakra ili Muladhara je vaš centar za preživljavanje. To je temelj našeg postojanja, snaga kuća, čuvar sjećanja iz prošlosti i kontrolora životne sile. Vaš odgovor borba-ili-let je pokrenut iz ove čakre. Muladhara čakra je povezana s elementom Zemlje, predstavljaju fizičkog i emocionalnog uzemljenje. Najveći bolest se suočavamo je iskorijenjeno, egocentričan stav u životu, a osnovni razlog za to je neuravnotežen 'root čakra'. Ako se vi osjećate depresivno, nesiguran, sebičan, nasilan, konstipovan, bol u donjem leđa i iscrpljena, then it shows that your root chakra is out of balance. A balanced root chakra is necessary to feel self-confident, more grounded, centered and calm. Here is a quick guide to the Root Chakra: Colour: Red (Secondary colour is Black) Element: Earth Žlezde / organa: Adrenals, Spinal column, Colon, Kidney, noge, feet, kosti. Gems / Minerali koja za nju: Rubin, Bloodstone, Red Jasper, Black Tourmaline Foods: Red fruits and root vegetables like carrots and beetroot etc. Nošenje crvene raznobojna odjeća i zemljani tonovi kao što su žute ili senf u životni prostor može poboljšati & stabilizirati energiju Root Chakra. Joga pozira za uravnoteženje Root čakra Svaki put mislimo na uravnotežen Root Chakra, bi trebalo razmišljati u smislu donošenja dublju vezu na Zemlju, osnovane drvo ili stabilnu osobu. Yoga položaji su odličan način da se oslobodi ustajale ili zaglavio energije iz tijela, jer su pozvati svježe, vitalnu energiju natrag kroz asane i Pranayama. Pogledajmo nekoliko asane, koja aktivira protok energije, ispraviti neravnoteže korijena čakre i pomoći vam doživite sigurnost, bezbjednost, i mir. Mountain Pose (Tadasana) Kako: Postolje s obje noge u širini ramena čvrsto na zemlji, udisati duboko dok podizanje ruke prema gore. Pridružite se ruke u Namaste mudra i ostati ovdje za 5-7 udisaja dok gledate gore. Podignite svoj torzo i protežu se, kao što dopre do neba i zamislite noge da je korijenje drveća intenzivno se nalazi u prizemlju. Ostani u pozi za 30 sekundi za 1 minuta, lako disanje. Možete čak i uzeti akciju ukidanja svih vaših prstiju i polako proširiti i smanjiti prste na zemlju. Zašto: Ponovo balansiranje i uzemljenje predstavljaju, stvara se fokus, stabilnost i snagu u nogama. It grounds you in the present moment. S druge strane, the crown chakra acknowledges the sky, receiving energy that runs down from your spine to the base. Downward Dog (Adho Mukha Svanasana) Kako: A pivotal pose in Ashtanga Yoga, Downward dog is a semi-inverted pose. Starting from Uttanasana or standing forward bend, gently walk your hands forward and form an inverted V as shown in the image below. Tuck the stomach in, draw the shoulders backwards, knee straight, heels on the ground, hands pressed and gaze on the navel centre. Ostanite ovdje 5-7 udisaja ili duže ovisno o vašem kapaciteta. Zašto: Otvaranje up noge, jačanje i istezanje kičmenog stuba, obje ruke i noge su pritisne u Zemljinu za veću snagu i podršku. Također poštujući Mulabandha ili root zaključavanje (u naprednim fazama) može žeti prednosti pojačanom. Bridge predstavljaju (Setu Bandha sarvangasana) Kako: Lezite na leđa i savijte noge zadržavajući neke udaljenost između njih. Pobrinite se da su vam stopala ukazuju ravno, a ne bočno. Podignite karlice do maksimalnog, istegnite ruke prema nogama i držite pete ili jednostavno interlace prstima dok gde god oni mogu doći u početku. Uvucite bradu u vrat i fokusirati se na root zaključavanje, tj. na tipku kukova i niže rebara, ako možeš. Zašto: Dok oslobađaju višak energije u root čakri, ovo asana otvara kičmenog stuba, omogućavajući energije za kretanje prema gore. Oblik ove asana je kao petlje energije. Energija ulazi od stopala prolazi kroz svoj kičmenog stuba, pronalaženje svoje povratku iz krune čakre natrag u Zemlju, formiranje spoja neograničenog protoka, utemeljen osjećaj i stabilnost. Otvaranje gležnjevi i stopala Kako: Stand sa svojim nogama širine ramena i lagano roll jednom nogom natrag u vrijeme laganim pritiskom. Samo osjećaju blagi twist i protežu na članke. Sada donose ruke na struku i podignite jednu nogu lagano naprijed da 10 koncentričnim krugovima, ponovite sa drugom nogom. Zatim klekne i sede u Vajarasana (Thunderbolt predstavljaju) i uzeti 5-7 duboko udahnuo, fokusirajući se na noge i osjećaj energija kreće slobodno od tabana u Zemlju. Zašto: Budući da je element koji se odnose na ovu čakru Zemlji to dovodi do jake uzemljenje i balansira korijen čakre. Also the toe and foot chakra opens up to harbor a deeper connection with the Earth element. Kako: Završite svoju praksu s Savasana, neka sva energija blokova da se otvori i spoji sa gravitacije. Jednostavno ležati i držati noge 2-3 pola metra, dlan okrenut prema plafonu & zadržati cijelo tijelo u jednoj liniji. Ostanite ovdje 10-15 udisaja ili više. Zašto: Fokus na korijen čakre i diše. Zamislite crvene boje u bazi kičme i osjetiti dublju vezu manifestuju. Ova meditativna, opuštajuće poza je velika veza između tijela i Zemlje. Seed mantra Meditacija Kako: LAM je seme ili Beej mantra od Root Chakra. Sjedi dalje od bilo podrške u unakrsnom nogu ili Lotus predstavljati i duboko udahni. Sada, donijeti sve svoje pažnju na perineum, fokusiraju na korijen i počeli uzvikujući 'LAM'. Zamislite otvaranje čakri sa energijom koja teče u horizontalnom pokretu. Chant LAM tri puta, onda skandiraju 'OM' isti broj puta i osjetiti protok energije vibrira vertikalno od glave do pete, povezivanje vas sa Zemlje energije. Sada ponovite chant tri puta tiho prvi za LAM zatim OM. Ovo je jedan set. Nastaviti mantrati LAM i OM, prvi glasno, a onda tiho, as long as you wish. Zašto: Kada smo mantrati sjemena prizivanje bilo čakre, mi smo čišćenje & usklađivanja, povećanje njegove periferije, i stvarajući ravnotežu. Uz pomoć ove meditacije, prepreke materijalnog života, osjećaj nesigurnosti, iscrpljenost, problemi čakra u vezi umora i drugih korijena mogu biti pokoreni u početku i postupno ukloniti. U meditaciji asane i čakra čišćenja ima pozitivan učinak na korijen čakre. A utemeljena osoba rezonira na visoke frekvencije i prisutna je u sada. Pitanja ega nestaju, zamijenjen osjećaj harmonije sa svijetom i osjećaj pripadnosti. Izvor Slika Tadasana / Savasana Dolje pas poza Stopala i gležnja kretanja Root čakra artwork Eileen MacAvery Kane