Root chakra yoga poses to cultivate confidence and stability

A woman practises root chakra poses in nature to feel more grounded and connected to herself and the earth.

Although it might seem like you can’t live without your smartphone or copious amounts of caffeine, there’s something that plays a far greater role in your happiness than these creature comforts.

Located at the base of your spine, the root chakra is a significant source of grounding, confidence and stability in life.

Think of the root chakra as the solid earth beneath your feet right now.

If it suddenly started to crumble away, what would happen? 

Our guess is that you’d probably be free-falling through space without any true sense of belonging, balance or security.

Sounds absolutely terrifying, right?

Fortunately, there are several root chakra yoga poses designed to bring lost yogis back to earth while balancing the body’s natural flow of energy.

Take a deep breath in, massage your sit bones into the earth, and let’s get grounded.

Why is the root chakra so important?

Amongst the muscle tissue, bones and blood vessels, there are 7 powerful energy points known as chakras.

Meaning “wheel” in Sanskrit, these swirling discs are responsible for keeping our physical, emotional and spiritual wellbeing in check. 

The first chakra energy center is the root chakra, also known as the Muladhara chakra. This chakra is associated with the earth element as well as the colours red and black.

As our foundational chakra, it connects us to the earth and governs our sense of safety, security and self-worth in the world.

We also channel our confidence and compassion from this integral chakra energy centre.

It gives us the power to step into the world and chase our dreams with fearless intent while also grounding us when faced with seemingly insurmountable challenges.

How do I know if my root chakra is blocked?

A young woman feels lost and experiences symptoms of a blocked root chakra.

With a balanced root chakra, you feel physically grounded and connected to your true self and the universe. 

If you’re feeling disconnected from your physical body or from the earth itself, that’s a good indication that this energy centre is out of balance.

An overactive root chakra can breed feelings of anxiety, greed or fear as you try to find your footing in life again. 

You may also experience financial insecurity, relationship problems, as well as physical discomfort in your feet, legs, and lower back.

Root chakra yoga poses to feel more grounded

So, when your root chakra is out of whack, what do you do?

There are a plethora of ways you can balance your root chakra and find your footing again, whether it be through crystal healing, mindfulness meditation or yogic breathing exercises.

But balancing your chakra with yoga poses is one of the simplest and most effective methods that even the most novice yogis can master. 

Each of the seven chakras has a range of yoga poses that can help open and awaken blocked chakras.

These powerful poses are usually taught by a yoga teacher on a retreat to bring harmony back to the chakra system and release toxic energy that might be hampering or holding you back in life. 

If you don’t have time for a restorative yoga getaway or prefer to practise yoga in the comfort of your living room, there are a few simple root chakra yoga poses any beginner yogi or first-time self-healer can master. 

You don’t need any magical herbs or mystical crystals for these poses to work. All you need is a quiet spot in your home, a comfy yoga mat and a moment to simply breathe. 

Take a deep breath in and try these simple root chakra yoga poses for a more balanced and bountiful life. 

1. Tree Pose

A young man stands with one leg raised in the tree pose while practising grounding poses in nature.

As its name suggests, this pose helps root us into the ground and improve our sense of balance, just like a growing tree. It also stretches and strengthens the legs and ankles.

  1. Standing on your yoga mat in mountain pose, sway from side to side and gently knead your feet into the floor.
  2. Once balanced, take a deep breath in and lift your right leg up to rest in the middle of your left thigh.
  3. Find your balance again before raising your hands overhead and placing them in front of your heart in prayer position.
  4. Hold for a few seconds before repeating on the other side. 

2. Warrior I

A middle-aged woman stands confidently in the Warrior 1 pose while practising root chakra yoga poses.

Warrior 1 is a powerful pose that helps cultivate confidence, focus and stability, allowing you to step into the world with dogged determination and achieve whatever you set your mind to. 

It is also a great pose to open up the front of the body and strengthen the legs and core.

  1. Standing on your yoga mat with feet hip-width apart, step the right foot forward
  2. With your body facing forward, bend your right knee slightly and feel a stretch in your left leg.
  3. Keep your left leg extended behind you and lift your arms up towards the sky so that they are in line with your shoulders.
  4. Bring your palms to meet in the centre and tilt your head back to gaze up at them.
  5. Take a few breaths here before returning to mountain pose and repeating on the other side. 

3. Warrior II

A young woman stands with arms wide out in the warrior 2 yoga pose to cultivate confidence and stability.

Like Warrior I, this pose helps to increase confidence and feelings of stability. It’s also a fantastic hip and chest opener and gives the legs and glutes a great workout.

  1. Start in the middle of your mat with feet slightly wider, about a metre apart.
  2. Take a deep breath in and raise both of your arms up to shoulder level.
  3. On exhale, bend your left knee until it is in line with your foot.
  4. Then, twist your torso, head and left foot to the left, feeling a deep stretch throughout the side of your body.
  5. Hold the pose for a few seconds before returning to the centre of your mat and repeating on the right side.

4. Triangle Pose

A middle-aged woman touches her left hand to the yoga mat in the triangle pose.

The triangle pose pulses positive energy throughout the body, improving your focus and balance while rooting the body into the earth.

This yoga pose also helps stretch the hamstrings, open up the hips, and strengthen the legs.

  1. Begin with your feet about a metre apart and arms extended next to your sides, similar to the starting position in Warrior 2
  2. Shift the left foot to face forward and angle your body in the same direction.
  3. Keep your spine long and slowly lower your left palm to meet your left foot on the mat.
  4. With your left hand planted firmly on the mat, lift your gaze to meet the right arm overhead.
  5. Take a few deep breaths and then repeat. 

5. Forward Fold

A young woman bends forward and rests her hands on the earth in the forward fold position while practising root chakra yoga poses.

The forward fold is one of the best poses to improve your flexibility and soothe the nervous system. It draws energy inwards, easing feelings of fear, anxiety or stress.

The intense stretch also releases tight hamstrings, calf muscles and hips.

  1. Start in the centre of your mat in mountain pose.
  2. Inhale and raise your arms overhead.
  3. Exhale slowly, releasing your upper body to the floor one vertebra at a time.
  4. When you have reached your maximum, you can place your fingertips on the floor or hug the back of your legs.
  5. Stay here for a few moments, allowing your entire body to relax and connect to the earth.
  6. Gently rise. 

6. Easy Pose

A middle-aged woman sits on her yoga mat in the cross-legged easy pose with her hands resting on her legs and her eyes closed.

This simple seated pose is a foundational position in yoga and mediation that is used to relax, soothe and centre the mind and body.

It also opens up tight hips and thighs, and improves your overall posture.

  1. Come to a comfortable seated position on your yoga mat.
  2. Cross the legs with your feet nestled under your knees and your palms resting on your legs.
  3. Take a deep breath in, lengthening your spine and opening your chest.
  4. On exhale, feel your breath travel from the crown to your root chakra, relaxing your neck, shoulders and lower back. 

7. Child’s Pose

A young woman rests her head on the earth with arms extended forward in child's pose to find grounding.

If you sit at a desk all day, then the child’s pose is a great way to relieve pent-up stress in the shoulders, as well as agonising back pain.

In this gentle pose, your forehead and palms are planted to the ground, creating a space to connect within and regain your balance.

  1. Kneel on your yoga mat with your toes tucked under your buttocks and hips slightly apart.
  2. Exhale and fold your upper body forward, crawling your fingers to the corners of your mat and lowering your chest into the mat.
  3. Lengthen your torso with each breath and feel the tension in your shoulders and back release. 

8. Garland Pose

A young woman squats down in the garland pose with hands together in front of her chest.

This is another great pose for stimulating energy in the lower body which greatens your sense of grounding and stability.

As a type of yogic squat, it also works to open up the hips and groin, bolstering the health of your pelvic floor and aiding digestion.

  1. In mountain pose, bend your knees and gently lower your body to the ground.
  2. Once in a low squat position, lean forward and find your balance.
  3. Then, bring your palms together in prayer pose and widen your stance by pushing your elbows out into your knees.
  4. With a straight spine, take a deep breath in and push your posture further.
  5. Hold the pose for as long as you need. 

9. Half Camel Pose

A middle-aged woman leans back while on her knees in the half camel yoga pose.

This deep backbend helps to release tension in the lower back, open up the chest, and stretch the front body. It’s a great pose for increasing feelings of grounding and stability.

  1. Begin seated on your heels with knees hip distance apart. 
  2. Come upright onto your knees and place your hands on your hips. 
  3. Then, slowly push the hips out, lowering the right hand to the right heel and extending the left hand out in line with your eyes. 
  4. Feel a deep stretch in your middle and lower back. 
  5. Breathe here for a few moments, lengthening and extending, and then repeat on the left side.

10. Corpse Pose

A young man lies down on his yoga mat after practising root chakra yoga poses.

The corpse pose is another foundational yoga pose that calms the body and mind. 

When your body is in this relaxed state, all your stress dissipates and you feel more connected to yourself and the world around you. 

  1. Lie flat on your mat and let your arms rest beside you with palms pointed to the sky.
  2. Maybe close your eyes and feel the earth support your body weight.
  3. Inhale, expanding your chest to the sky.
  4. Exhale slowly, allowing your breath to travel through your body all the way to your crown chakra.
  5. Stay here for a few more breaths.

Practising these root chakra yoga poses each day or incorporating them into your routine will leave you feeling secure, stable and tethered to your true self.

If you’re looking to take a step further in your practice, then a yoga retreat will do just that. 

With Basubu, you can browse a range of retreats from around the world and experience a new yoga style like never before.

Begin your journey today with Basubu.