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


  • 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.

Other poses include:

  • Garudasana (Eagle)

  • Tadasana (Mountain)

  • Vrksasana (Tree)


Mula bandha


Complete breaths, especially on exhale


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

Seed Sound



Press the pads of the little fingers together

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