Muladhara Exercises & Activities

General Instruction

The yogic exercises should be performed regardless of the activity level of the chakra, and to help balance and keep Muladhara balanced.  If your chakra is under-active then use the "Bring more Earth" and "Stimulate Muladhara" activities.  If your chakra is over-active then use the "Lessen the Earth" and "Calm the Muladhara" activities.

Yogic Exercises

**Caution**Follow the instructions given to the letter.  Do not try to perform poses that hurt, or are difficult.  Just skip those that bother you.  Remember, read the precautions given on the website.  If the poses are difficult look at the possible modifications to help make them easier, but still have the effect needed.  No one is expected to do any of these asana.  Do not perform exercises without consulting your physician.  You proceed with these at your own risk.

Anjali Mudra (SalutationSeal)

Padmasana (LotusPose) or Sukhasana (Easy Pose)

Baddha Konasana(Bound Angle Pose)

Knee to Chest Pose Apasana

I do this pose every morning before getting out of bed to wake up my spine after that long immobility period.  I used to get lots of lower back pain, but since doing this pose in the morning that doesn’t happen unless I do something to actively aggravate it.

Ardha Shalabhasana (Half-Locust Pose) 

This is a really good video on performing the asana.  However, I do not recommend holding your breath the entire time that you hold the pose.  Raise the leg as you inhale, and breath normally while you hold, lower the leg on and exhale.  Follow all other instructions as given, listen to the precautions, and always start with the left leg.

More advanced poses

Setu Bandha Sarvangasana(Bridge Pose)

Salabhasana(Locust Pose)

Paschimottanasana (Seated Forward Bend)

Grounding Techniques

These are quick techniques to use when you can't use the meditation.

• Do the meditation in the other posts.
• Stomp you feet, first one and then the other.  This wakes up the minor chakras in you feet and makes a great connection to the Earth.
• Shake and kick your leg to release the energy.
• Jog or walk this stimulates the sciatic nerve and energizes the lower body.
• Jump around on the ground.
• Eat something good for you.
• Take your shoe off and put your foot in direct contact with the earth.

Getting in Touch with the Muladhara

Bring More Earth Energy

Since Muladhara corresponds with the earth element, activities which bring you in contact with the earth are good activities to help balance this chakra.  Increase your contact with nature by gardening, or hiking in natural earth spaces.  Dig in the dirt; make mud pies with your children or little siblings.  Make something out of wood or clay. Have contact with nature at least once a day.

Lessen the Earth Energy

Eat less, sleep less, work less, do less. Play more, laugh more, move more.  Stimulate some of the other energies in your life.  Go swimming to simulate water.  Sit in front of a fire and gaze at it to stimulate fire.  Take a walk on a nice windy day to stimulate air.

Stimulate Muladhara

Sit in the lotus position and breathe deeply. Burn a scent that stimulates the Muladhara, for example patchouli, cedar wood or sandalwood.  Close your eyes and meditate for a few minutes. Feel your connection with the earth beneath you. As you breathe in, draw up energy from the earth below through your feet chakras, and feel it flow up through your legs to your base chakra, stimulating it.

Wear red, like a scarf, shirt or shoes.

Calming Muladhara

Stand holding a piece of rose quartz to Muladhara, at the base of your spine, burn marjoram essential oil for its calming effects.  As you stand, meditate and visualize yourself surrounded by a cool pink glow, and feel the calming energy of the rose quartz permeating your Base chakra and balancing the energy.

Wear blue, beige or other neutral color.