“A lot of people are obsessed with ascending, but have not yet mastered grounding.” — Unknown
Weekly Focus: Muladhara Chakra (the Root Chakra)
Muladhara chakra is the first chakra located at the base of the spine. It is associated with the color red and the qualities of home and earthiness. It is an anchoring chakra, from which we build all other energies.
This time of the year it may feel easy to get heady and dreamy, allowing our mind to set adrift. Taking a cue from the world around us, we nestle into the home within ourselves, seeking comfort, nourishment, and a sense of nurturing. This week let’s focus on getting grounded, finding a tethering to the earth to remind us that we are still here. When the world is swirling and changing around us, the act of grounding can remind us to be present and provide a sense of security in the body.
I love the quote above for it’s sense of reality and tethering. The idea of spiritual liberation, ascension, enlightenment, what have you, is always painted in a much more magical and and attractive light than simply existing in present awareness. To be grounded is to be present. To feel yourself where you are and to experience the moment. Grounding is a sense of security and stability in the body and in the mind. Wishing for spiritual liberation is wonderful, AND, we are all humans experiencing this world together. If we lose our sense of reality we forget that what we do can impact the world around us.
What activities or rituals do you have that make you feel grounded?
Here are a few yoga poses that help you connect to Muladhara Chakra:
- Baddha Konasana (Cobbler’s Pose) — seated with the feet together and the knees open like a book
- Savasana (Corpse Pose) — reclined, laying down
- Tadasana (Mountain Pose) — standing
- Malasana (Garland Pose) — bottom of a squat
- Deviasana (Goddess Squat) — wide leg squat stance, arms to goal posts
Passive Pose of the Week: Janusirsasana (knee to head pose)
This pose brings a deep sense of calm and nurture to the mind, as you anchor your body to the earth.
- Come to a seat with your legs straight out in front of you.
- Take your right leg out to about a 45 degree angle. Bend the left knee and bring the soul of the foot in to towards the right thigh, making a checkmark shape with the legs.
- Inhale and reach the arms overhead. Look past the edge of your feet.
- Exhale and fold forward over your extended leg.
- Hold for 1 – 2 minutes before switching sides.
Often times, this pose is taught with the extended leg straight ahead. We like moving the leg out to an angle because it provides a little more space to fold forward. It also adds in a nice stretch of the inner groin as well. We encourage to play with the angle of the extended leg. There is no one prescription for how a yoga pose needs to look, so make the pose work for you.
Active Pose of the Week: Skandasana
Use the energy of the earth to ground into your strength in this lateral lunge.
- Start in a wide leg stance, with the feet slightly wider apart. Try 3 – 4 ft. A wider stance will help with this lunge.
- Turn your right toes to angle out slightly, and begin to bend the knee.
- As you bend the right knee, sink your hips towards the right for a lateral lunge.
- Allow the toes of the left foot to lift up, so that you are balancing on the heel of your left foot. Flex the foot to aid in the balance.
- Your hands may come to your heart’s center your rest on the ground in front of you.
- Use the hands to help you walk to your second side and repeat.
If you are looking to explore the balance in skandasana, think about the energy of your inner thighs. There is an isometric action of the thighs energetically squeezing together that helps you stay upright in the pose. To practice this feeling, try standing with a block between your thighs on the widest setting. Squeeze the blog between the legs and look for a feeling of muscle drawing in and up. This is the sensation we look for to balance in skandasana.
Join us in class this week to connect to Muladhara Chakra! See the fulll schedule HERE.