Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga Sequence For Root Chakra
Largely, many students complain of problems related to digestion or lower back pain. When the digestion is weak the limbs get stiff, immunity drops, the body becomes heavy, and an imbalance in the energy (prana) changes. The cause and effect of all the above begins at the Root (Muladhara) of the spine. When there is an imbalance at the Root Chakra, various organs get affected. Hence, at the beginners level, the yoga students benefit with those yoga poses that activate the Root Chakra (Muladhara Chakra) to gradually throw the antioxidants while bringing in the positive energy. The flow of prana happens smoothly if, and only if, the Muladhara Chakra is free of blockages.
When related to the human anatomy, the Muladhara Chakra or the root chakra is the skeletal structure and vital organs like the kidneys, intestines, etc. It relates to the basic needs for a human, like food, water and money which are all connected to satisfying the physical body. The root chakra, located at the base of the spine (hence called root chakra) is said to be the foundation of the energy system. It is considered to be the first three vertebrae of the spine from the bottom.
In the given yoga sequence, we start with simple seated yoga poses, and then gradually move to standing yoga poses increasing in intensity to end in Classic Surya Namaskar Variation (Classic Sun Salutation Variation). Breathing and connecting to the movement of the body is encouraged all through the sequence.
Yoga Sequence for Root Chakra (Muladhara): Yoga Poses, Cues, Steps, and Breathing instructions
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A. Hatha Yoga means balance, which relates to two things, 'ha = sun', and 'tha = moon'. Bringing the balance between these two energies the sun and the moon starts at the base of the spine.
B. To begin the muladhara balance or the activation of the muladhara, sit on the yoga mat at the centre, in simple Vajrasana.
C. Close your eyes and take a few breaths here connecting to the movement of the body along with the filling in of the air.
D. Then inhale and increase the distance between the knees giving enough room for the hips to be on the floor. Seated comfortably on the floor between your heels and legs, take a few breaths adjusting the body to comfort.
E. Inhale and extend the spine upwards taking your arms above your head and as you exhale go forward with the torso towards the floor in front of you and extend the arms out completely on the floor relaxing the face close to the floor in Prasarita Balasana.
F. The idea of this pose is to work on slowing stretching and opening the muscles around the base of the spine. Hence once in this pose, take your connection towards your lower back close to your anus and watch the stretch while you inhale and exhale.
G. Using a deeper technique, you could inhale and pull the muscles around the anus deep inside and hold it there for a few seconds and slowly while exhaling release the muscles. This kind of breathing with awareness of the movement of the muscles around the anus, helps to slowly activate the root chakra.
H. Remain in this pose for about 12 smooth slow breaths. Don't be in a hurry to pull and contract the anus muscles as the idea is to connect here and not push yourself.
A. From the practice of Prasarita Balasana or Wide Child Pose, raise the torso releasing from the pose and come up and sit taking a few breaths.
B. Inhale and bring your self on the feet and sit in a squat position. Then placing the elbows inside of your thighs, join the palms in Namaste, while pushing the thighs outwards and sit here in Malasana or Garland Pose.
C. Malasana helps to open the muscles around the anus in a easier way, giving room for more connection here. This pose should be done, using the technique of pulling in the muscles around and above the anus while inhaling and slowly releasing them while exhaling. This technique called the Mulabandha should be done with proper care and guidance.
D. Sit here in Garland Pose for about 12 breaths, using awareness of the body while connecting to the breath. Widen the thighs to the maximum and feel the stretch at the hips and the lower back.
E. This pose also activates the internal organs at the lower abdomen improving the functioning of the hormones.
A. Inhale and raise your hands above your head and as you exhale take the arms down and forward along with the torso flexing at the hips and reach for the feet with your hands.
B. Moving from the simple Dandasana into the Seated Forward Bend Pose or Paschimottanasana, takes the activation of the root chakra to the next level.
C. Paschimottanasana, puts pressure at the base of the spine, while in the forward bend and hence slowly stretches the muscles around the base of the spine, giving a great support for the hips and the lower back.
D. Apart from the expansion and contraction of the muscles, this pose actively helps the various organs around the abdomen to function well enough. This works on improving the digestion and the controlling the endocrine system.
E. Remain in this pose for about 14 breaths and longer if possible and make sure the stretch is felt while connecting to the breath.
A. Inhale and raise your arms above your head, while bending the knees carefully to go into Utkatasana or Chair Pose.
B. There is no better way to directly open the root chakra than with the practice of this pose. The powerful pose where the root takes the weight of the entire spine and the hips, is a direct opening of the muscles around the lower part of the spine.
C. While in this Chair Pose, learning to contract both the abdominal muscles and the muscles around the pelvis and the anus will give greater advantage.
D. Holding this pose with the proper flow of breathing in 6 breaths should be done and one can go further with the practice if it is comfortable. The raising of the arms above gives a deeper expansion and extension of the spine.
A. From Utkatasana, continue with the bend knees and as you exhale take the torso in a twist towards the right side and bring the palms in Namaste while placing it on the outside of the right knee.
B. Placing the left elbow on the outside of the right knee, twist the upper body and slowly turning your head gaze upwards in Parivrtta Utkatasana.
C. The tightness of the abdominal muscles along with the pelvic and around the anus should be practiced to maintain and get better results from this practice of Revolved Chair Pose.
D. Revolved Chair Pose, helps to slowly awaken the entire spine with this twist and creates a smooth flow of prana or energy. This pose also bring and builds the energy upwards improving the blood circulation.
E. Remain here for about 6 breaths and with each breath, twist deeper tightening the lower back muscles along with the pelvic floor muscles.