Muladhara Chakra Workshop

Theme: ground into yourself and find comfort

Antidote: during the transitions of the seasons I often get sick and feel a lot of anxiety. Two common symptoms of being ungrounded. Today we will focus on our root chakra, ground into earth and feel safe and stable through all aspects and transitions of life 

UPA: muscle energy 

Apex: urdhva danurasana 

When muladhara is out of balance symptoms: weight gain (or loss), depression, anxiety, constipation, pelvic pain,and incontinence, insomnia/ restless sleep, lack of focus, stress. 

When muladhara is balanced symptoms: feeling connected, safe, "in the body", clear, settled. 

Sequence: 

Seated meditation: Begin your practice seated. Close your eyes and feel the earth beneath you. Feel every part of your body that is touching the ground and sense an energetic exchange happening between your body and the earth. It is supporting you. Take a deep breath in through your nose. As you let out a long exhale, feel your feet, legs, and pelvis releasing into ground. As you begin to surrender to that downward current of energy, notice that in response the inner spine becomes lighter. Feel the resulting lift from the root of your tailbone and through the crown of your head. Set intention: be grounded rescive comfort from earth

Sequence (*L= lunge, *AMS= down dog)

Warm up:

Childs 

Inhale cat - exhale cow to Childs 3x 

AMS 

Tadasana eyes closed feel feet To take it up a notch, try stomping. Remind yourself you belong here. You are here on purpose. You have a right to be in this body, in this life, and you have a sacred responsibility to stand with intention

Tree - L leaning forward- Tadasana 

Basic: 

AMS- L back knee lowers and lifts slowly 3x- w2 

High runners lung twist- Parsvak 

Low lunge quad stretch - half hanuman 

Trikonasana 

Goddess pose - twist- wide leg forward fold hands clasp behind back

Harder: 

Parsvak- goddess pose 

Scandasana - half moon- standing pigeon- w1 leaning forward 

W1 

Dolphin 

Headstand 

Virasana 

Supta virasana block and bolster (apex) 

Septu bandhasana 

Apex:

Urdhva danurasana  

Cool down: 

Root femurs 

Supine Twist core

Double pigeon

Malasana side stretch - Parsva janusirsasana mod foot on floor 

Wide leg forward fold 

Meditation: Now that you have spent some time connecting with the first chakra through asana, breath, and intention, please take a comfortable cross-legged seat. Keeping your eyes closed, begin to chant the bija mantra for muladhara chakra which is LAM. You may either chant it out loud or silently to yourself. Think of this mantra as a code. As you chant the code begins to unpack itself and reveal to you the sacred intelligence of the first chakra energy center. As you chant this mantra LAM, try to sense the vibration of the sound in the pelvic floor, the root chakra. Feel free to experiment with pace and volume and chant in a way that resonates with you. Spend at least 2 minutes with your chant, more if you like.

Shavasana supta Baddha konasana with bolster and blanket? 

Closing seat