The first chakra, the root chakra, connects to the structural strength of our bodies, our connection to the earth, and the energy of manifestation within us. Physiologically, our bones, muscles, legs, feet, and gonads are connected to this energy.
In hatha yoga, strengthening exercises, standing postures, and poses which open the pelvic area stimulate the first chakra. Below is a sample hatha yoga routine for the first chakra designed for students familiar with yoga poses and terminology.
Sun Salutations
Sun salutations (surya namaskar) stimulate all the chakras and are an excellent warm-up sequence for any practice. For the first chakra, the sun salutations used in the Ashtanga Yoga sequence are recommended.
- Surya Namaskar A: Three to fives rounds are sufficient. It is most important to focus on linking movement and breath. Several websites have illustrations of the sequence.
- Surya Namaskar B: This sequence builds off of surya namaskar A by adding chair pose (utktasana) and warrior I (virabhadrasana A), both of which are excellent for stimulating the first chakra and building strength in the legs. Reference a good website if you are unfamiliar with the sequence. Again, do three to five rounds.
Standing Poses
- Flowing Triangle: This is a forward bending wide-leg pose with the feet parallel. Begin with the torso parallel to the earth. Place the right hand directly under the heart and extend the left hand skyward, twisting from the hips to left. Flow from left to right with the breath, alternating the hands. You will feel the inner thighs and pelvis opening with each breath.
- Goddess Pose: This posture is also a wide-leg stance, but the feet are turned out as much as possible. Squat deeply so that the thighs are parallel to the earth. The elbows are bent and at shoulder height with the palms facing forward. Imagine you are leaning against an imaginary wall. This is a fierce pose that defies vulnerability and builds inner strength. Rapid breathing is excellent in this posture.
- Prayer Squat: In this pose, the feet are apart about the width of your mat with the feet turned out to about 45 degrees. Squat as deeply as possible and bring the hands into prayer at the heart (anjali mudra). The tailbone points directly at the earth as you try to bring the torso to vertical. The elbows are on the inner thighs, gently opening the pelvis.
There are several classic hatha yoga poses to include in a first chakra routine with which most students are familiar.
- Warrior I
- Warrior II
- Triangle
- Tree Pose
Any variations the individual student prefers will do as long as they include the anatomical aspects discussed above.
Seated Poses
- Child's Pose: this classic resting posture opens the sacral area and calms the energy stimulated by the previous standing sequence. It is important to rest when transitioning in your practice so the both the mind and body feel restored and focused. Return your awareness to your breathing here if it has drifted away.
- Dangerous Pose: This pose is a good preparation for lotus pose. The legs are crossed so that the knees are stacked with the feet pointing out in opposite directions. The shins are parallel and the feet are away from the body rather than pulled in close to the hips. This is an intense stretch for the hips, thighs, and knees and is challenging for some students. Continued practice will allow for a deeper stretch with every attempt. This pose liberates the first chakra and relieves tension in the pelvic and sacral regions.
- Bound Angle Pose: In this pose, the soles of the feet come together in font of the pelvis. Bind the hands around the feet and pull the feet and pelvis as close to each other as possible. You may choose to sit up staright or bend forward. This pose stimulates the nerve plexus in the coccyx area as well as the sacrum. This is an energizing pose that relieves anxiety and depression.
- Tortoise Pose: In contrast to bound angle, tortoise pose releases the sacral area and relaxes the pelvic region yet is still a stimulating and intense stretch. The soles of the feet are together, but farther from the pelvis than in bound angle. The hands come under the calves and the palms are placed on top of the feet. The back rounds as you pull the forehead to the heels.
- Lotus Pose: This is an excellent seated posture for rooting the first chakra to the earth while centering the mind in breathing or meditation. Any variation such as half lotus or easy seated posture will do, but it is important to include postures in your routine that prepare you for this "king" of the seated posture.
Savasana, or a suitable relaxation pose, is recommended to close the practice.
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