6 Yoga Poses to Unblock Your Root Chakra

Find inner stability through these 6 poses to ease your deepest worries.

root chakra symbol

The times we are living through are stress-inducing and overwhelming to say the least. Especially on days where there may be little stability, yoga, specifically poses stimulating the Root Chakra, can add a much needed dose of balance back into our lives. 

In this article, we’ll walk through everything you need to balance your root chakra using yoga poses, including:

  • A little background on how the root chakra affects your mental, physical, and spiritual health
  • Six yoga poses for balancing your root chakra

Understanding the Root Chakra

It is crucial to know that each of the seven chakras, or energy centers, serve different purposes for the body and mind. In particular, the Root Chakra, also known as the Muladhara Chakra, is attributed to the body having a full sense of groundedness, security, and essential needs. When our needs are met and the Root Chakra is unlocked, the body is able to feel secure, nurtured, and open to new possibilities. 

However, at other times, this chakra can become tense and imbalanced through various life hardships such as financial, health, or relationship struggles. When these circumstances happen, yoga poses targeted towards the Root Chakra can be a great way to implement healing back into the body and mind. The Root Chakra is located at the base of the spine. With specific poses assisting this region, the body is able to release tension. In doing so, the body can feel safe and secure again. In a healthy environment and relationship to the body, we are able to continuously flourish as individuals. 

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Now that you have an understanding of the Root Chakra, here are some excellent poses for all yogis, newcomers and veterans, to reduce stress and improve energy levels!

1. Sukhasana 

Also known as the Easy Pose, perfect for beginners!

Easy Pose (Sukhasana): How to Do and Benefits - Fitsri
Sukhasana is a great starting point to unblock the Root Chakra. Image Courtesy of fitsri.com

This position is simplistic and comfortable, making it a great place to start in your journey. 


On a mat or cushion, sit down with your shins crossed and feet directly under each knee. The hands may be placed on your knees, thighs, or wherever is most comfortable. Most importantly, make sure your shoulders are aligned directly over your hips. The correct positioning will make all the difference. From there, you are ready to go! On each inhale, feel the spine grow long. On each exhalations, root down through your seat. Repeat this breathing exercise until you feel completely calm. 


This pose will properly stretch the hips, knees, and ankles while strengthening the back. It will provide an overarching sense of peacefulness to the brain, as well. 

2. Janu Sirsasana

Head-to-Knee Forward Bend

Janu Sirasana is a Much Needed Calm and Powerful Stretch for the Body. Image Courtesy of YogaJournal

This Head-to-Knee Forward bend is another pose excellent for beginners. 


On a mat, may begin by sitting on the ground with your legs straight in front of you. On an inhale breath, bend your right knee while drawing the heel back towards your perineum. Place the sole of your right foot lightly against your inner left thigh with your right thigh resting on the floor. Then, press your right hand against the inner right groin and your left hand on the floor beside the hip. On an exhale breath, turn the torso slightly to the left and place your head in the middle of the left thigh. Remain in the pose for 1 to 3 minutes. Once you are done, come up with an inhalation and repeat the instructions with the legs reversed for the same length of time.


After this pose, you should feel immense calmness. All while improving your mental health, this pose Stretches the spine, shoulders, hamstrings, and groins. It strengthens back muscles, helps to improve digestion, and helps with insomnia. 

3. Virabhadrasana II

The Fierce Warrior Pose

Align: Virabhadrasana II — Yoga with Zoe
Virabhadrasana II will allow strength and resilience back into your body. Image Courtesy of Zoesipes.com

The Virabhadrasana II, or the warrior pose, will ignite the warrior in you. Compared to the Sukhasana and Janu Sirsasana pose, there are a few more steps involved, but nothing you can’t handle. 


Start by standing in Tadasana, or the Mountain Pose. This is where many standing poses will begin. Stand with the bases of your toes touching, heels slightly apart. Lift and spread your toes, then lay them delicately on the floor. Rock back and forth and side to side until you are to balance your body weight. 

From there, turn your right foot slightly to the right and your left foot out to the left 90 degrees until your right heel aligns with your left heel. Your left knee cap should be in line with the center of the left ankle. Now, it is time to exhale and bend your left knee over the left ankle. Without leaning the torso over the left thigh, expand your arms outward parallel to your mat. When you have accomplished that, turn your head to the left. Remain in this pose for 30 seconds to 1 minute. Reverse the feet and repeat on the opposite side. 


Activating different regions of the body, this root chakra pose strengthens and stretches the legs, groin, ankles, chest, and shoulders. Additionally, it stimulates abdominal organs, increases stamina, and soothes backaches. 

4. Uttanasana

The Standing Forward Fold

Uttanasana is a mighty pose with many positive benefits. Image Courtsey of Yogajournal 

This will be an intense, yet awakening stretch.


Similar to Virabhadrasana, begin in Tadasana. On an exhale, bend forward with your hips (not your waist). Keep in mind, the emphasis of this pose is to continuously lengthen the torso. Depending on your flexibility, bring your palms to the floor with your knees remaining straight. Alternatively, you may cross your forearms and hold your elbows. During each inhale, lift and lengthen the front torso slightly. For each exhale, release into the forward bend. Allow your head to hang from the root of the neck to release any tension. Remain in this pose for 30 seconds to 1 minute. Once you have finished, bring your hands back onto your hips. Then, press your tailbone down into the pelvis and come up on an inhalation.


This pose is full of benefits! For starters, it calms the brain from anxiety and helps to relieve stress. It stretches the hamstrings, calves, and hips while strengthening the thighs and knees. On top of that, it stimulates the liver and kidneys, improves digestion, and reduces fatigue. 

5. Malasana

The Garland Pose for Groundedness

Targeting all the right places: Malasana will do just that. Image Courtesy of Yogamerge.com 

This pose will primarily work your ankles and back to unlock your Root Chakra. 


To begin, squat with your feet as close together as possible. Remember to keep your heels on the floor if you can. If not, you can support them with a folded mat. While squatting down, separate your thighs slightly wider than your torso. During an exhale, lean your torso forward to fit perfectly between your thighs. Next, press your elbows against your inner knees with your palms coming together. Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees, and stand into Uttanasana.


The Malasana will efficiently stretch your ankles, groin and torso. It is also great for toning the stomach!

6. Balasana

The Restful Child’s Pose 

Childs Pose Beginners Asana | Calm the body & Mind | Divinity Magazine
Balasana is a pose make perfectly for soothing and serenity. Image Courtesy of Divinity Magazine

This is the perfect way to end a series of poses to achieve ultimate tranquility. 


Balasana begins by kneeling on the floor. Place your toes together, sit on your heels, then separate your knees as wide as your hips. On an exhale, lay your torso down between your thighs. Afterwards, elongate your tailbone away from the back of the pelvis while you lift the base of your skull away from your neck. Place your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. You should feel the weight of the front shoulders pull the shoulder blades wide across your back. At this point, you should feel complete relaxation. Stay in this pose for 30 seconds or a few minutes based on your own wants and needs. 


This pose is definitely one of the most gentle out of them all. It is great way to end your set of poses. Balasana stretches the hips, thighs, and ankles. Additionally, it relieves pain stored in the back and neck. While positively helping the Root Chakra, this exercise also helps calm the brain, relieve stress, and reduce fatigue.

All of these poses are meant to slow the mind down in efforts to heal the body. While targeting the Root Chakra, the body is able to unlock tension, anxiety, and distress. It is an amazing tool to use in times of difficulty, stress, or confusion. Whether you're going through a hardship or just need a little me time, these poses will do the trick. This unblockage leads to a healthier and more joyful life. 

Image Courtesy of Hanumanfestival

Camille Adham

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