Root Chakra Posture: Apanasana

The root chakra is the only one that has a square in its symbol (all others have triangles or curves). The square, with its four corners, is the perfect representation of the solidity of the first chakra, the Muladhara. In yoga, we talk about how the feet and hands, like the trunk itself, have four corners. To be properly grounded, all four corners of the feet must move evenly downward towards the earth, as well as the hands if they are reaching the ground during a posture.

Apanasana: Knees to Chest Pose

The root chakra comprises the base of the spine, the legs, and the region where the legs meet the trunk. Apanasana helps us to feel our lumbar spine and this meeting area.

Apana vayu is the flow of energy downwards; therefore, this stance emphasizes the release of the current of manifestation.

How to execute:

1. Lie down with your legs extended and bend your knees, slowly, moving them towards your chest. Pull all four corners of your torso down and feel how it grounds you deeply into your body.

2. As your knees approach your chest, wrap your arms around the top of your shins, pulling your knees deeper into your chest.

3. Take a few deep breaths in this position and release by slowly bringing your feet back to the floor.

Tip: You can evolve in this posture by moving your feet a few inches off the floor and holding them and then placing them on the floor again. Feel the floor massaging your spine as you perform this movement.

Benefits:

• opens and releases first chakra excess;

• improves digestion by massaging internal organs;

• great for constipation and menstrual cramps;

• alleviates low back pain;

• good warm-up for deeper hip-openers;

• reduces stress.

Avoid: or have extra caution if you have knee injures or hernia.

You can learn more about the First Chakra in this post or taking this yoga class focused on Muladhara:

Source: Chakra Yoga - Anoeda Judith