You may have heard of the term chakras if you practice yoga on a regular basis. Chakras are based on ancient Hindu texts and refer to energy centers that run from the top of the head to the base of the spine. The first chakra, called the root chakra, can be found at the bottom of the spine and anal area. It is related to feelings of being grounded and secure financially, physically and mentally. Blockages in this chakra may occur if you consistently feel stressed about money or health issues. You can help to unblock the first chakra by engaging in these yoga poses at home.
A forward fold, or standing uttanasana, is a yoga pose intended to stretch the hamstrings in the backs of the legs. This exercise can help to unblock the first chakra by increasing flexibility of the legs to help ground you. Tight muscles indicate to the body that you are always in flight mode and ready to run away. This infers a sense of insecurity and instability which can lead to nervousness, anxiety and fear. Ground yourself by doing a standing forward bend a few times a day: Stand tall with feet about hip-width apart and arms overhead. Keeping the back straight, extend the arms in front of you as you bend from the waist to lower hands to the floor. Keep the abdominal muscles actively engaged throughout the bend to help support the lower back. Hold this pose for 20 to 30 seconds before slowly returning to standing position.
The head-to-knee pose, also referred to as Janu Sirsasana in yogic terms, helps ground the body to unblock the root chakra. According to "Yoga Journal," this pose can instill calmness and the ability to slow down and root oneself in one place. This can be particularly helpful if you are constantly rushing, unable to make a decision or recently endured a physical move that you are unsettled about. Do this pose at home by sitting on the floor with your legs extended in front of you. Sit on a small cushion if you feel any low back pain or have excessive tightness in the hips. Inhale as you bend the left knee to bring the left foot in towards your perineum to touch the right inner thigh. Keeping your back straight, raise your arms overhead and slowly reach towards your right lower leg to try and reach your right ankle. Don't worry if you are unable to reach your foot; rather, stretch as far as you comfortably can. Hold this stretch for approximately 20 to 30 seconds before rising and repeat on the opposite leg.
Child's pose is a grounding pose that can bring a sense of peace and calmness to your body and mind. Execute this exercise whenever you feel restless, stressed, tired or at the end of a long day. Begin by kneeling on the floor with your legs tucked underneath your body so that you are sitting on your heels. The big toes of your feet should be touching. Spread your knees slightly wider than hip-width apart while keeping your feet in the same position under your buttocks. Bend your forehead to the ground as you extend your arms in front of your body. Alternatively, you can rest your arms behind you at your sides. Inhale and exhale deeply in this pose for five to 10 breaths or as long as you need to feel relaxed.
Savasana, also known as corpse pose, is a restorative posture typically done at the beginning and end of a yoga session to center the mind and body. You can do this exercise at home regularly to unblock the first chakra and help bring a sense of security and peace to your life. Simply lie on a mat on the floor with palms facing up, legs about a couple feet apart and fingers and toes relaxed. Close your eyes as you progressively tense and then relax all the muscles in your body starting from the feet up to your head. As you contract your muscles, picture squeezing all the negative energy and thoughts inside of you. When you relax, envision letting all of that negative energy out into the universe. Stay relaxed in savasana pose for five to 10 minutes to completely relax and shut out outside problems.
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