by nperez

April 14, 2017

What is the Muladhara Chakra? An exploration of the root chakra, with a first chakra grounding yoga sequence!

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One of those silly quizzes recently popped up on my Facebook feed – Which of Your Chakras is Imbalanced? Total click bait, and I totally took it. According to this quiz, it was my first chakra that needed some work – the root chakra, or muladhara chakra. I decided to do some learning about these things called chakras.


First Chakra Overview

The root chakra is the muladhara chakra, which comes from the words mula, which means ‘root’ and dhara, which means ‘support’. This chakra’s role is to connect your energy with the earth. This is known as grounding.

The first chakra has to do with your sense of security and stability; with being able to stand up for and support yourself. If you think about Maslow’s Hierarchy of Needs, the root chakra equates to the safety needs.

For us in this modern age, that typically translates to financial and emotional security.

The muladhara chakra is located at the very base of the spine, near the tailbone. The color associated with the root chakra is red, and it’s element is earth.


Related: Second Chakra Exploration

What is the Muladhara Chakra? An exploration of the root chakra, with a first chakra grounding yoga sequence!
Pin now, read and practice later!


The root chakra can become overactive when your feelings of safety, security, and stability are threatened in some way.

For those of us who don’t experience threats to our surivival, our feelings of safety and security can be threatened by financial or emotional stress. Life changes or traveling can also make us feel unsettled and ungrounded.

This is when the first chakra might become overactive. An overactive root chakra will shout messages of survival, even when no true threat to your survival is there.

This can manifest for you as a sort of restlessness – bouncing from thought to thought, project to project, without proper attention. A feeling of being scattered, out of sorts, and not quite yourself. This can cause anxiety and jitteriness.



The muladhara chakra can become underactive, or sort of complacent, if your survival needs have generally always been taken care of. In this case, there’s been no reason for your root chakra to shout messages of survival, so it’s gotten a bit lazy.

An underactive first chakra can manifest as lethargy, feeling defeated, or unable to get things done. You may experience frequent daydreaming, trouble concentrating or simply feeling like your head is in the clouds.



A balanced root chakra brings emotional stability and a sense of being able to cope with whatever life throws at you. You feel grounded, yet free. There are a number of ways to find this balance.

If you’re feeling unsettled and ungrounded, then your muladhara chakra is likely overactive. Find calm by taking your attention inward. Grounding meditation practices are wonderful for this.

Volunteering or acts of kindness and compassion can also help to dissipate overactive energy from your root chakra.

If you find yourself disconnected, feeling a bit spacey or defeated, then your first chakra may be underactive. You can energize the muladhara chakra by reconnecting to the earth. Take time to be out in nature.

Whether your root chakra is overactive or underactive, yoga and meditation practices that focus on grounding can be very helpful in bringing about balance.



The following sequence and class are focused on grounding: rooting down to create a sense of stability, even (especially) when flowing or balancing.

If you’re a more visual person, you can scroll down to the video below to practice this class with me!


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  1. Child’s Pose: 10 breaths
    – Walk hands to left, side stretch: 10 breaths
    – Walk hands to right, side stretch: 10 breaths
  2. Tabletop:
    – Cat/Cow x5
    – Extended Table -> Elbow to Knee x 5 -> Puppy pose: 5 breaths
  3. Downward Facing Dog: 5 breaths
    Ragdoll -> Tadasana w/Block between thighs -> Standing side bends R&L -> Chair Pose w/Block (5 breaths per pose)
  4. Surya Namaskar A x 2
  5. Surya Namaskar B x 2
  6. Warrior 2 Lift & Lower x 5 -> Warrior 2 -> Triangle -> Warrior 2 -> Side Angle -> Skandasana -> Wide Leg Forward Fold (5 breaths per pose; R side, then L side)
  7. Low Lunge -> Side lean -> Reach for back foot/quad stretch (5 breaths per pose; R side, then L side)
    Malasana -> Bind -> Standing 1/2 Malasana (5 breaths per pose; R side, then L side)
  8. Lizard -> Pidgeon (10 breaths per pose; R, then L)
  9. Bridge x3 (5 breaths each; option to take wheel)
  10. Ardha Matsyendrasana (seated twist; 5 breaths, R & L side)
  11. Seated Forward Fold: 5 breaths
  12. Headstand: 10 breaths
  13. Child’s Pose: 5 breaths
  14. Savasana: 15 minutes

Happy grounding!


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About the author 


I am a yoga teacher who focuses on bridging the gap between what happens on the mat and life off the mat. Yoga is life – it is meant to be lived!

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