Let’s All Get Grounded – Part 3 of Exploring the Muladhara Chakra

Today we are going to start with a little foot massage. Grab a tennis ball, massage ball, golf ball or any small ball you have around the house. The firmer the ball the deeper the massage will be, so to start out you may want something a little softer and less dense like a racquetball or tennis ball.

• Start by standing up.
• Place the ball of your choice under your right foot.
• Put the amount of pressure down on the foot that feels comfortable for you.
• Begin to roll the ball up and down the foot and from side to side.
• Focus on the arches of the feet.
• If you feel a tender spot, keep the ball there and breath into it, letting the ball release some of the tension.
• Lift the foot off the ball and repeat on the left foot.

Yoga

• Foot Stretches in Thunderbolt Pose (Vajrasana) are a great way to stretch one of the most used areas of our body. We are typically on our feet for much of our day and we may not give any love to our feet, the foundation of our temple.
  • Start out in Table Top by kneeling with the hips over the knees (Image 1).
  • Tuck the toes (Image 2).
  • Lower the seat down, sitting back on the heels (Image 3 and 4).
  • Try to stay here for 5 to 10 breaths.
  • To come out of the pose, lift the seat off the heels coming back into kneeling position.
  • Bring the hands down onto the mat coming into Table Top (Image 5).
  • Untuck the toes and tap the tops of the feet on the ground several times to get the blood flowing (Image 6).

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The next two yoga poses are seated forward folds. As you enter into these poses, focus on surrendering to the earth. With each exhale, allow your body to sink a little closer to the ground.

• Seated Forward Fold (Pachimottanasana) is a great stretch for your hamstrings. If you walk a lot or run, chances are your hamstrings are tight and this is a great pose to help you.
  • Start in Staff Pose (Dandasana) (Image 7) with the arms along your side, feet flexed with the toes pointed back toward your face.
  • If you have a little extra flesh on your bottom take your hand and move the junk in your trunk off to the side so that your sit bones can connect to the earth.
  • Sitting up nice and tall with the back straight, take a deep inhale.
  • As you exhale, hinge from the hips and lead with the heart bringing the chest toward the thighs and walking the hands forward (Image 8).
  • Take it to your edge, that place where you feel a good stretch without any sharp pains (Image 9).
  • Try to keep the legs straight, but if this is not comfortable for you, put a slight bend in the knees.
  • Don’t round the spine, instead keep the back flat.
  • You should feel a stretch in the hamstrings.

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• Seated Wide Angle (Upavistha Konasana) is another great hamstring stretch that also stretched the inner thighs, groin, spine and hips.
  • Start in Staff Pose (Dandasana)
  • Step the feet out to the sides as far as you can, making a V with your legs (Image 10).
  • Flex the feet so the toes are pointing back toward the torso.
  • Slightly twist the torso to the right so that your nose is in line with the toes on your right foot (Image 11).
  • Frame the right leg with your hands.
  • Take a deep inhale.
  • As you exhale, lead wit the heart and hinge from the hips, keeping the back straight and bring your torso down toward your right leg (Image 12).
  • Take the stretch to your edge.
  • Stay here for 5 to 10 breaths.
  • On an inhale, lift the torso up and face forward.
  • Repeat on the other side (Image 13 and 14).
  • Facing forward, bring the hands down in front of you.
  • Leading with the heart and keeping the back straight, walk the hands out and start to fold forward taking it to your edge (Image 15).
  • Stay here for 5 to 10 breaths.
  • On an inhale, lift the torso up and face forward.

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Oils

• Balance (Doterra Blend)
• Black Pepper
• Rosemary
• Patchouli
• Woodsy scents for grounding

Crystals

• Bloodstone
• Ruby
• Onyx

Mudra

Mudra’s are symbolic hand gestures that create energy in the body. Each chakra has a different mudra that helps to balance and ignite it. The mudra of the Root Chakra is Gyana Mudra. To perform this, simply touch the index finger to the thumb on both hands, straighten the middle, ring and pinky fingers. Place the hands on top of the thighs with the palms face down to ground.

Meditation

Click here for the Root Chakra Meditation by Yoga2Peaces on Soundcloud.