Focus

Noticing gravity, and moving SLOWLY and deeply to really feel all aspects of the body

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Practice

• Adho Mukha Svanasana (Downward-facing dog)Janu Sirsasana (Head-to-knee forward bend) - Benefiting the spine, hamstrings, and groin muscles, this pose stimulates kidney and liver function and increases energy flow through the first chakra.

• Malasana (Garland) - Frequently used to lead into standing forward bend, garland pose strengthens the ankles and lower back to help activate the first chakra.

• Prasarita Padottanasana (Wide-legged forward bend) - An asana similar to the standing forward bend, this position helps stretch and strengthen the legs and spine, which helps open and activate the root chakra.

• Supta Baddha Konasana (Reclining bound angle) - As one stretches the inner thighs, knees, and groin muscle, reclining bound angle pose also stimulates organ function in the bladder, kidneys and reproductive organs which helps balance chakra energy.

• Uttanasana (Standing forward bend) - By stretching the legs and hips, standing forward bend strengthens the knees and thighs which allows for stable grounding and opening of the root chakra.

• Virabhadrasana II (Warrior II) - This pose helps strengthen and stretch the legs and ankles while nurturing a strong core.  Mastering this pose will increase stamina which is key to maintaining a balanced first chakra.

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Other poses include:

• Garudasana (Eagle)

• Tadasana (Mountain)

• Vrksasana (Tree)

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Bandha

Mula bandha

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Pranayama

Complete breaths, especially on exhale

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Meditation

Earth element, roots going down, four petals, with square and downward pointing triangle, Shiva lingam, Kundalini coiled

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Seed Sound

lam

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Mudra

Press the pads of the little fingers together