Decoding Yoga: a Guide for the Mere Mortal

Ajna: Meet Your Third Eye Chakra

Note: This article is part one of a series focused on chakras in yoga. Below is a summarization of concepts, which I have stickied to each article. If you’re familiar with chakras, or have already read the intro, feel free to jump below the pic to skip straight to the Third Eye Chakra!

The concept of chakras can be traced back to the early (ca. 1500 BCE) Vedic texts of Hinduism, and there are believed to be over 100 in each of our spiritual energy fields. According to modern yogic philosophy, there are 7 chakras located in our body; they are in ascending order: root, sacral, solar plexus, heart, throat, third eye, and crown. Each chakra is thought to support us physically and energetically as we navigate our lives.

It’s worth mentioning that the location of each chakra in our body corresponds to part of the endocrine system, which is pretty cool when you consider how much time spanned between the conceptualization of chakras and the discovery of glands/organs. The endocrine system is responsible for regulating our hormones via a complex system of messaging and feedback loops, and is comprised of (in corresponding order as above): gonads, pancreas, adrenal glands, thymus, thyroid, pituitary, and pineal.

When we work on our chakras, we are thought to be manipulating our prana, or life force energy. Often times, chakras are said to be “blocked;” when we talk about opening our chakras, we are aiming to allow unrestricted flow of prana within our subtle body, in other words, “aligning our chakras.”

Chakras can be worked on in a number of ways, including meditation, mantra, diet, reiki, and of course yoga! Other modalities for chakra work include tapping, aromatherapy, and color therapy. I will do my best in this series to touch on as many of these approaches as possible for each chakra.

Chakra meditation is really very beginner friendly once you know the basics, and can be a really fun way to add mind-body work to a busy routine. It doesn’t need to be complicated!

Color therapy: a wild passion flower blossom from my favorite park

Third Eye Chakra

Sanskrit: ajna
Bija mantra (“seed sound”): OHM
Color: indigo
Essential oils: mint, jasmine, myrrh
Symbol: two-petaled lotus
Element: light
Endocrine analogue: pituitary
Pranayama: brahmari breath
Mudra: hakini mudra

The third eye (ajna) chakra is located in the center of the forehead, just above eye level, within the chakra column. The sixth chakra, it is associated with inner wisdom, self-awareness, and intuition.

A blocked third eye chakra can result in avoidance of self-reflection, truth, or facing one’s fears. Fear of the unknown my arise, and/or depression or other emotional imbalances. Balancing ajna chakra allows for clarity of one’s inner wisdom and intuition, higher self-awareness and imagination, and detachment
from the physical or mentally illusory.

Opening ajna chakra be accomplished in many ways, including breathwork, mudra, mantra, asana and meditation. As usual, I recommend whatever combination speaks to you personally. There are no wrong answers when you listen to your inner voice!

Here is a simple series for balancing the third eye chakra: eagle pose (both sides please!), down dog (or dolphin if the body allows), child’s pose, hero’s pose, easy sit, legs up the wall (wall allowing.) Hold each pose for 3 to 5 deep breaths, or longer, and transition from each pose to the next with mindful care.

Meditation is another lovely way to work with the ajna chakra. Arranging your space to incorporate indigo shades for color therapy can enhance your meditation, as can adding an element of light, whether from a window or a lamp. Essential oils can also be used to add dimension to the meditative
experience.

If you want some plug and play aromatherapy options, check out my exfoliating lotion bars on Etsy!

The seed sound, or bija mantra, of ajna chakra is OHM, but other mantras may be used, including but not limited to:

-I trust my inner wisdom
-My intuition guides me on the right path
-I feel, I act, I sense, I see

Other elements to consider adding to your third eye meditation include mudra and pranayama. The list at the top of this post provides a starting point, but what’s most important is that the pose makes you feel connected to the elements of ajna; any scent, color, or breathwork that makes you personally feel linked to your inner wisdom is going to be perfect.

To meditate for ajna chakra, bring your focus to the third eye space, envisioning a deep purple, spinning disc positioned in the center of the chakra column. Practice brahmari breath for at least 5 rounds, focusing on drawing prana inward.

Whenever you are ready to move on from breathword, you can take your pranayama of choice, perhaps finding hakini mudra. You can use the “ohm” mantra at this point, or choose any mantra that resonates with your intuitive self.

So, to recap, our third eye chakra is associated with our intellect and higher-level spiritual needs; when it’s off balance in some way, we can feel avoidant, fearful of the unknown, or just plain depressed. Spending some time working with ajna chakra can improve mental clarity, self-knowledge, and intuition.

An aside for my skeptical hearts: if you’ve never done this kind of work, you may be thinking “I don’t think that there’s a spinning disco puck in my brain, dictating the quality of my connection to myself, that needs to be fed jasmine oil or it’ll give me anxiety.” To which I say, “Completely fair.”

But what if I told you that the third eye chakra is an idea; the idea of intuition, wisdom, and the fulfillment of intellectual needs, and that all of this asana and meditation is a ritual to tell our senses and nervous system “you can trust yourself, your wisdom supports you”? In this sense, balancing ajna chakra is simply self-care for your intellectual needs.

In fact, I view the entire chakra column as a choose your own adventure of mind-body work that can be utilized at any time to bring your awareness and focus to a specific idea or emotion. Conditioning your nervous system to relax through breathwork while centering your awareness on something you would like to improve in your life can be a powerful exercise for skeptics and practitioners alike.

Anyone have a favorite ajna chakra meditation or flow? Let us know in the comments!

Namaste,

Red

Vishuddhi: Meet Your Throat Chakra

Chakra meditation is really very beginner friendly once you know the basics, and can be a really fun way to add mind-body work to a busy routine. It doesn’t need to be complicated!

Color therapy: blue evolvus from my back yard

Throat Chakra

Sanskrit: vishuddhi
Bija mantra (“seed sound”): Ham
Color: blue
Essential oils: eucalyptus; pine; cedarwood
Symbol: sixteen-petaled lotus
Element: air
Endocrine analogue: thyroid
Pranayama: Lion’s breath
Mudra: Granthita mudra

Located at the center of the throat within the chakra column, vishuddhi (throat) chakra, regulates our communication, creativity, and authenticity. Much like the fourth chakra, the fifth chakra is thought of as the bridge betwixt the more intellect or spirit-oriented chakras above and the lower chakras, which govern more basic, physical needs.

When the throat chakra is blocked, communication becomes erratic; some may speak out of turn too often or find themselves talking excessively, while others may find it difficult to speak even when they feel that they should. A propensity for dishonesty is also an indicator that vishuddha needs attention. The throat chakra is also associated with the execution of our creatitivity; as such we may feel a lack of purpose or calling when the throat chakra is blocked.

Opening the vishuddhi chakra promotes the full expression of one’s authentic self and inner truth; both verbal and non-verbal communication is affected by the throat chakra, and as such, balancing this chakra will allow one to express their creativity fully, taking ideas from conception to reality. This can be
accomplished in many ways, including breathwork, mudra, mantra, asana and meditation. As usual, I recommend whatever combination speaks to you personally. There are no wrong answers when you listen to your own instincts!

Asana for vishuddhi opens up the throat space, allowing energy to freely flow in and out. Here is a simple series of poses to balance the fourth chakra: seated neck rolls, cat/cow, up dog, bridge, fish pose. Remember to be authentic to yourself and honor your body when considering your range of motion and supporting with props, please. : )

To set up a throat chakra meditation, select any essentials oils and color therapy that speak to you. Color therapy includes all shades of blue, whether you prefer to don the color, sit under a clear sky, or gather a collection of blue items from nature. The vishuddhi chakra element is space, so clearing out a
little extra room for yourself may prove beneficial. Choosing a mudra, such as granthita, is also an option.

If you’d like to incorporate aromatherapy, you can try eucalyptus oil in a carrier, or scoop up one of my exfoliating lotion bars for chakra activation!

The bija mantra or “seed sound” for this chakra is “Ham” (pronounced “hum”), but any mantra that resonates with you is perfect. Here are some common mantras:

-I speak my truth freely
-I know when to speak and when to remain silent
-I use my voice with compassion

To meditate in your home for throat chakra balance, find a pleasantly open space. Gather your sensory elements, mantra, and mudra as desired, using the bulleted list at the top of this article for reference. If you’d like to bring in aromatherapy, you can try one of my chakra-themed lotion bars for a little self-care boost! Begin your lion’s breath, practicing 3-5+ rounds before settling into whatever breathing technique is comfortable for a visualization practice.

As you take your next pranayama(which can be as simple as easy breath), visualize blue energy moving through the throat space, where your fifth chakra resides. Choose to chant the bija mantra or another mantra/affirmation, stimulating the chakra with sound. If using a mudra, visualize the energy entering and exiting with the aid of your fingertips. Remain in your pranayama as long as you like, closing your practice with an OHM, a sweep of the arms into anjali mudra, or a nice savasana.

So, to recap, our throat chakra is associated with our communication; when it’s off balance in some way, we can feel muted, stunted, or as if we are unable to properly express ourselves. Spending some time working with your throat chakra can help you feel confident, in touch with our outer and inner worlds, and connected to our creativity.

An aside for my skeptical hearts: if you’ve never done this kind of work, you may be thinking “I don’t think that there’s a spinning disco puck in my throat, dictating the quality of my connection to the physical realm, that needs to be fed eucalyptus oil or it’ll give me anxiety.” To which I say, “Completely fair.”

But what if I told you that the throat chakra is an idea; the idea of a fully expressed creative mind, and that all of this asana and meditation is a ritual to tell our senses and nervous system “you are capable of changing the world with your words”? In this sense, balancing the throat chakra is simply self-care for your ability to communicate effectively, both internally and externally.

Does anyone have any favorite affirmations or poses for the fifth chakra? Let me know in the comments!

Namaste,

Red

Manipura: Meet Your Solar Plexus Chakra

The concept of chakras can be traced back to the early (ca. 1500 BCE) Vedic texts of Hinduism, and there are believed to be over 100 in each of our spiritual energy fields. According to modern yogic philosophy, there are 7 chakras located in our body; they are in ascending order: root, sacral, solar plexus, heart, throat, third eye, and crown. Each chakra supports us physically and energetically as we navigate our lives.

It’s worth mentioning that the location of each chakra in our body corresponds to that of an important part of the endocrine system, which is pretty cool when you consider how much time spanned between the conceptualization of chakras and the discovery of glands/organs. The endocrine system is responsible for regulating our hormones via a complex system of messaging and feedback loops, and is comprised of (in corresponding order as above): gonads, pancreas, adrenal glands, thymus, thyroid, pituitary, and pineal.

Chakras are thought to be spinning energy discs within the subtle (metaphysical) body, which overlaps with our physical bodies. Much like our breath can link our minds and bodies, or our endocrine system links our organs and brain, the chakras link our energetic self to our physical self. When we work on our chakras, we are manipulating our prana, or life force energy. Often times, chakras are said to be “blocked;” when we talk about opening our chakras, we are aiming to allow unrestricted flow of prana within our subtle body, in other words, aligning our chakras.

Chakras can be worked on in a number of ways, including meditation, mantra, diet, reiki, and of course our physical yoga practice! Other modalities for chakra work include tapping, aromatherapy, and color therapy. I will do my best in this series to touch on as many of these approaches as possible for each chakra, but remember that yoga is infinitely flexible: you can always choose your own meditative adventure! I hope to provide a creative jumping off point for readers to construct a truly personal chakra balance meditation.

Color therapy: yellow bougainvillea from my garden

Solar Plexus Chakra

Sanskrit: manipura
Bija mantra (“seed sound”): Ram
Color: yellow
Essential oils: grapefruit, neroli, lemongrass
Symbol: ten-petaled lotus
Element: fire
Endocrine analogue: adrenals
Pranayama: Breath of fire
Mudra: surya mudra

The solar plexus chakra is the third in the column, located just below the xiphoid process. Manipura translates from Sanskrit to “jewel of the city” and is associated with the sense of self, inner power, and self-confidence.

If this sounds similar to the sacral chakra, good catch! The first three chakras (root, sacral, and solar plexus) are often grouped together by yogis as those which relate us to the physical world via our basic survival needs and our sense of identity, both physically and emotionally.

When your solar plexus chakra is blocked, you might feel sensitive to judgment, or lacking in self-confidence in general. If you find that you are experiencing self-doubt often, your manipura might be asking for a little attention!

Spending time in the sun can be a wonderfully passive way to balance the solar plexus chakra, since the element of this chakra is fire. If you are able to practice in a sunny spot in your home, this is also a great way to stimulate manipura. If outdoor practice is not viable for you, incorporating something as simple as a candle can add solar plexus energy to your practice or meditation.

Other ways to help open up the solar plexus chakra include following a meditation for manipura, bringing yellow objects into your space, chanting the Bija mantra (pronounced “rum”), or using essential oil aromatherapy. I dose a small amount of carrier oil like jojoba with lemongrass oil, and massage that into my wrists, shoulders, or hands/feet. You can do this before any asana practice to add some sensory depth to your practice.

If you want to give your skin a deep treatment, try my chakra-themed lotion bars!

Poses for the solar plexus chakra stimulate our inner fire and are typically focused on the midsection of our body. Warrior I, boat pose, revolved side angle pose, standing crescent moon, and camel pose all stimulate the third chakra and can help to clear a blockage or balance an over- or under-active solar plexus chakra.

A quick and easy solar plexus chakra flow vibe check could be: easy sit, boat pose, standing crescent moon, warrior one, camel pose, corpse pose. Take 3-5 breaths (or more!) per asana, and be sure to modify as your body needs. Remember to do both sides where applicable!

To meditate in your home for manipura balance, find a sunny or otherwise bright spot. What’s most important is that the pose makes you feel sunny and bright; this could look different from one yogi to the next.

Similarly, any scent, mudra, or breathwork that makes you personally feel connected to your inner self is the right choice. One of my favorite aspects of yoga practice is its customizability, and chakra work is immensely personalizable. For the sake of illustration, I’ve chosen my favorite elements for the following meditation.

Bring your focus to the space between the belly button and the sternum, and spend a few moments drawing your focus toward your breath, mind, and body. Any comfortable seated position will do for this. Practice breath of fire to help draw your energy inward and toward your physical and energetic center.

Whenever you are ready to move on from breath of fire, you can take your pranayama of choice, perhaps finding surya mudra. You can use the “rum” mantra at this point, or choose a mantra that resonates with your sense of identity. A simple one could be “I believe in my inner power.”

So, to recap, our solar plexus chakra is associated with our identity within the physical and emotional world and our inner confidence. Spending some time working with your solar plexus chakra can help you feel more confident, centered, capable, and powerful.

An aside for my skeptical hearts: if you’ve never done this kind of work, you may be thinking “I don’t think that there’s a spinning disco puck in my butt, dictating the quality of my connection to the physical realm, that needs to be fed sweet orange oil or it’ll give me anxiety.” To which I say, “Completely fair.”

But what if I told you that the solar plexus chakra is an idea; the idea of confidence, inner fire, and the fulfillment of worldly desires, and that all of this asana and meditation is a ritual to tell our senses and nervous system “you got this, you can do this”? In this sense, balancing the solar plexus chakra is simply self-care for your mental needs.

Namaste,

Red

Svadhisthana: Meet Your Sacral Chakra

Note: This article is part two of a series focused on chakras in yoga. Below is a summarization of concepts, which I have stickied to each article. If you’re familiar with chakras, or have already read the intro, feel free to jump below the pic to skip straight to the Sacral Chakra!

The concept of chakras can be traced back to the early (ca. 1500 BCE) Vedic texts of Hinduism, and there are believed to be over 100 in each of our spiritual energy fields. According to modern yogic philosophy, there are 7 chakras located in our body; they are in ascending order: root, sacral, solar plexus, heart, throat, third eye, and crown. Each chakra supports us physically and energetically as we navigate our lives.

Chakras can be worked on in a number of ways, including meditation, diet, reiki, and of course yoga! Other modalities for chakra work include tapping, crystals, and color therapy. I will do my best in this series to touch on as many of these approaches as possible for each chakra.

Color therapy: orange desert mallow from Red Rock Canyon, NV.

Sacral Chakra

Sanskrit: svadisthana- “where your being is established”
Bija mantra (“seed sound”): Vam
Color: orange
Essential oils: sweet orange, tangerine, patchouli
Symbol: six-petaled lotus
Element: water
Endocrine analogue: pancreas
Pranayama (breathwork): kapalabhati
Mudra: jala mudra

The sacral chakra is the second in the column, originating in the space just below the bellybutton. Svadisthana chakra governs our emotional expression and creativity. This chakra is associated with our inner child, sense of physical well-being, and our sexuality.

When your sacral chakra is blocked, you might feel disruptions in your creativity, sexuality, or self-confidence. An overactive sacral chakra can result in emotional highs and lows, misplaced affection, and escapism. If you find yourself engaging in pet bad habits or body shaming(ack! nonono!), then you may benefit from some sacral chakra work.

Balancing the sacral chakra involves self-reflection regarding your sense of creativity and sexuality, as well as your emotional state. The element of the sacral chakra is water, an ever-changing, fluid element, which parallels the ever-shifting properties of human emotion. Introducing some water elements to your space can help to remind us to listen to our inner emotional selves, which are often shifting and evolving regardless of whether we are actively feeling them.

A meditation for the sacral chakra could utilize many elements; a simple repetition of the bija mantra “vam,” or choosing an affirmation is a good start. Sacral chakra affirmations can focus on relationships outside the self, embracing your own creativity and/or sexuality, or letting go of past trauma and accepting the new.

To set up a short meditation, choose or visualize some orange objects, and find a space to set yourself up, preferably near some water elements. A votive candle or orange flowers floating in a bowl is an easy approach. If using aromatherapy, incorporate your chosen essential oils by adding to a diffuser, using a carrier oil, or one of my chakra lotion bars to slough off some old skin while you slough off some spiritual or mental negativity!

If you’d like to flow first, a good series for sacral chakra might look like: cat-cow, crow and/or Hindi squat, triangle, goddess, triangle (other side), childs pose. Hold each pose for 3-5 breaths, and transition however you see fit.

If you’d like to add some breathwork, breath of fire is a great way to invigorate the senses and stoke that sacral inner fire! In fact, nose breathing techniques may increase production of nitric oxide, which has many physical benefits, including improved cardiovascular health!

An aside for my skeptical hearts: if you’ve never done this kind of work, you may be thinking “I don’t think that there’s a spinning disco puck in my butt, dictating the quality of my connection to the physical realm, that needs to be fed cinnamon oil or it’ll give me anxiety.” To which I say, “Completely fair.”

I’ll also say, however, that the entire chakra column can be viewed as a choose your own adventure of mind-body work that can be utilized at any time to bring your awareness and focus to a specific idea or emotion. Conditioning your nervous system to relax through breathwork, while centering your awareness on something you would like to improve in your life, can be a powerful exercise for skeptics and believers alike.

Namaste,

Red

The Chakras: A Guided Tour!

Hi, I’m Erin, and I’m here today to talk chakras! For the curious, a little background on me can be found here. If you want to get straight to a brief summary of chakras, read on:

Chakra meditation is really very beginner friendly once you know the basics, and can be a really fun way to add mind-body work to a busy routine. It doesn’t need to be complicated!

About The Flaming Fern

Hi! I’m Erin. After 10 years in the group exercise industry, I decided to shift my focus to yoga, the yogic philosophy, and all forms of movement that restore the body and soul. Years of devoted weight lifting, cardio, and stretching had left me tired, achy, and constantly nursing one injury or another.

The transition from training for quantitative goals to enjoying movement for its own sake has taught me to listen to my body’s wisdom. Much is said about the mind-body connection in yoga, but other forms of movement can be enhanced using mindfulness.

My goal for this blog is to distill the sometimes overwhelming content of yogic philosophy and teachings into approachable and user-friendly material which can be used by new practitioners, instructors, and even my beloved cynics.

As a scientist, I enjoy stitching together evidence-based science and ancient wisdom in my practice and my instruction. The joy of yoga is well-known among its devotees, but I want to reach over the fence and bring some skeptics into the magic by decoding the “woo-woo” into a series of simple practices.

In a society that praises constant productivity and censures rest, we owe it to ourselves to rebel by allowing space for restoration, relaxation, and healing. Join me in taking back our sense of play, self-love, curiosity, and joy. The rebellion awaits!

Namaste,

Erin

Anahata: Meet Your Heart Chakra

Chakra meditation is really very beginner friendly once you know the basics, and can be a really fun way to add mind-body work to a busy routine. It doesn’t need to be complicated!

Color therapy: a sago palm planted by my home’s previous owner

Heart Chakra

Sanskrit: anahata
Bija mantra (“seed sound”): Yam
Color: green
Essential oils: ylang ylang; lemon; grapefruit
Symbol: 12-petaled lotus
Element: air
Endocrine analogue: thymus
Pranayama: ujjayi
Mudra: anjali mudra

The heart chakra is the fourth chakra, which is found in the center of the chakra column. Anahata is the bridge between the lower three chakras, which pertain to our more basic human needs, and the upper three chakras, which pertain to our spirituality, intellect, and widsom. This chakra is associated with giving and receiving love, compassion, gratitude, and forgiveness.

When your heart chakra is blocked, you might feel as if your mental or emotional states are unbalanced. If you find yourself feeling stuck in negative emotions, struggling in your relationships(including the one with yourself), or unable to move on from past trauma, your anahata might need a little attention! When the heart chakra is fully open and balanced, the world can feel easier to love, and feel more loving in return. What’s not to love?

Spending time outdoors can be a wonderful way to balance the heart chakra, as it allows us time to breathe the free air and check in with our inner voice. If you have a special space for practice, you might add some green plants or other green accents to stimulate anahata. Since air is the element of the heart chakra, deep breathing is also a great start for a meditation or practice.

Other ways to help open up the heart chakra include following a meditati on for anahata, chanting the Bija mantra (pronounced “yum”), or using essential oil aromatherapy. I dose a small amount of carrier oil like jojoba with grapefruit oil, and massage that into my wrists, shoulders, or hands/feet. You can do this before any asana practice to add some sensory depth to your practice, but be sure to test your skin for any reactions to essential oils before going all in!

Feel free to check out my chakra-themed lotion bars for a boost of self care in your meditation!

Poses for the heart chakra are, you guessed it: heart opening! Fish pose, dancer, camel pose, bridge/wheel, and sphinx pose all may help you clear heart chakra blockages or balance an over- or under-active heart chakra. The goal is to open the heart area and use pranayama to feel that life force flowing freely through it, opening you up to give and receive love more fully.

A quick and easy heart chakra flow vibe check could be: seated cat-cow, sphinx, child’s pose, crescent, camel, bridge, savasana. Hold each pose for 3-5+ breaths, transition in a smooth and comfortable way, and remember to repeat crescent for the other side. Using ujjayi breath can help to envision that green heart chakra energy moving through the heart space.

To meditate in your home for heart chakra balance, any scent, mudra, or breathwork that helps you channel feelings of love will be lovely. I highly value my individuality, and one of my favorite aspects of yoga practice is its customizability! If you’re looking for a starting point, though, refer to the bulleted breakdown at the top of this article.

Bring your focus to the center of your body, taking anjali mudra if possible. Practice your ujjayi breath for at least 5 rounds, focusing on drawing energy through the heart space. You can envision this however it makes sense to you; I tend to imagine a diffuse green light expanding from my heart, softening the space around it, and pulsing along with my heartbeat.

Continue your ujjayi breath for the entire meditation, or take some time to chant, using a sound element to stimulate anahata. You can use the “yum” mantra at this point, or choose a mantra of your own invention. I love the breadth of heart chakra mantras/affirmations, but for my own meditation, I prefer to keep it simple with “I am worthy of love.”

So, to recap, our heart chakra is associated with our ability to give and receive love; when it’s off balance in some way, we can feel stuggles in our relationships, a sense of loneliness, or even physically unwell. Spending some time working with your heart chakra can help you feel compassion, joy, and connection.

An aside for my skeptical hearts: if you’ve never done this kind of work, you may be thinking “I don’t think that there’s a spinning disco puck in my chest, dictating the quality of my connection to the physical realm, that needs to be fed grapefruit oil or it’ll give me anxiety.” To which I say, “Completely fair.”

But what if I told you that the heart chakra is an idea; the idea of love, connection, and joy, and that all of this asana and meditation is a ritual to tell our senses and nervous system “you are great at giving and receiving love”? In this sense, balancing the heart chakra is simply self-care for your sense of compassion.

Does anyone have any favorite heart chakra poses or meditations? Let me know in the comments!

Namaste,

Red

Muladhara: Meet Your Root Chakra

Chakra meditation is really very beginner friendly once you know the basics, and can be a really fun way to add mind-body work to a busy routine. It doesn’t need to be complicated!

Chakra playlist suggestion: Red Right Hand by Nick Cave and the Bad Seeds — Color therapy: a shrimp plant blossom from my garden.

Root Chakra

Sanskrit: muladhara
Bija mantra (“seed sound”): Lam
Color: red
Essential oils: clove, cinnamon, cedar
Symbol: four-petaled lotus
Element: earth
Endocrine analogue: gonads
Pranayama: Nadi Shodhana
Mudra: Bhu mudra

The root chakra is the first in the column, originating at the base of the tailbone. Muladhara is the foundational chakra, grounding us to the earth and our roots. This chakra is associated with basic survival needs like food, sleep, and protection.

When your root chakra is blocked, you might feel fearful or uncertain. If you find yourself drawn to sit or lie on the floor, your muladhara might be asking for a little attention! Spending time outdoors can be a wonderful way to balance the root chakra, as it allows us time to connect to the earth around us and establish a trust of the ground supporting us.

Personally, I enjoy spending time walking or meditating outdoors; the longer I spend, the less anxious I feel, as I connect to my roots. But something as simple as a houseplant, water feature, or rock collection can bring those grounding elements into your home. If you have a special space for practice, incorporating earth elements can add some root chakra balance.

Other ways to help open up the root chakra include following a meditation for muladhara, bringing red objects into your space, chanting the Bija mantra (pronounced “lum”), or using essential oil aromatherapy. I dose a small amount of carrier oil like jojoba with clove oil, and massage that onto my wrists, shoulders, or hands/feet. You can do this before any asana practice to add some sensory depth.

Or, for a little extra self-care, you can scoop up one of my essential oil-dosed lotion bars!

Poses for the root chakra are, you guessed it: grounding! Tadasana, malasana, bear pose, and childs pose are all root-you-to-the-earth poses which can help you clear root chakra blockages or calm an overactive root chakra. Seated positions, which bring the chakra straight down to the earth, are also excellent for stimulating muladhara.

A quick and easy root chakra flow vibe check could be: mountain pose, forward fold, chair, bear, malasana, easy sit, boat, and childs pose.

To meditate in your home for root chakra balance, find a space that makes you feel safe and secure, and a position that connects you to the earth, be it through your feet or your seat. What’s most important is that the pose makes you feel grounded; similarly, any scent, mudra, or breathwork that makes you personally feel safe and protected is going to be perfect. I highly value my individuality, and one of my favorite aspects of yoga practice is its customizability! Let your intuition guide you here.

Bring your focus to the base of your spine, envisioning a deep red, spinning disc positioned at the tailbone. Practice nadi shodhana for at about 5 rounds, focusing on drawing up energy from the earth through your seat.

You can envision this however it makes sense to you; sometimes I imagine red smoke flowing into the chakra column, mixing in varying degrees with the other colors, and infusing the root chakra with strength and certitude. Other times I imagine red flowers, or sunsets, or the aether from Thor 2…

Nerd alert.

Whenever you are ready to move on from nadi shodhana, you can take your pranayama of choice, perhaps finding bhu mudra. You can use the “lum” mantra at this point, or choose a mantra that makes you feel safe and cozy. When my anxiety has me running marathons in my brain, I love the mantra “I have everything I need already.”

So, to recap, our root chakra is associated with basic survival needs; when it’s off balance in some way, we can feel anxious, like we are stuck in a suspended “fight or flight” state, or lacking in self-confidence. Spending some time working with your root chakra can help you feel strong, stable, and abundant.

An aside for my skeptical hearts: if you’ve never done this kind of work, you may be thinking “I don’t think that there’s a spinning disco puck in my butt, dictating the quality of my connection to the physical realm, that needs to be fed cinnamon oil or it’ll give me anxiety.” To which I say, “Completely fair.”

But what if I told you that the root chakra is an idea; the idea of safety, security, and the fulfillment of basic needs, and that all of this asana and meditation is a ritual to tell our senses and nervous system “you are safe, you can relax”? In this sense, balancing the root chakra is simply self-care for your basic “lizard brain” needs.

In fact, I view the entire chakra column as a choose your own adventure of mind-body work that can be utilized at any time to bring your awareness and focus to a specific idea or emotion. Conditioning your nervous system to relax through breathwork while centering your awareness on something you would like to improve in your inner or outer life can be a powerful exercise for skeptics and practitioners alike.

Namaste,

Red