Yoga Sequence Builder for Yoga Teachers

Yoga Sequence for Root Chakra (Muladhara)

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga Sequence for Root Chakra (Muladhara): Yoga Poses, Cues, Steps, and Breathing instructions

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  • Wide Child Pose (Prasarita Balasana)
    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.
  • Garland Pose (Malasana)
    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.
  • Staff Pose (Dandasana)
    A. Come to relax in Staff Pose or Dandasana, after the practice of Garland Pose or Malasana.

    B. Stretching the legs out completely in front of you, extend the spine pushing the hips firm towards the floor while closing your eyes and taking the connection to the base of the spine.

    C. Remain here for about 8 breaths and also relax.

  • Seated Forward Bend Pose (Paschimottanasana)
    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.
  • Garland Pose (Malasana)
    A. Releasing from the seated pose, and from Paschimottanasana, come to sit back in Malasana or Garland Pose.

    B. This time open the thighs deeper as the muscles around the lower back would be flexible with the practice of the above poses.

    C. Sit here for about 4 breaths just to relax and focus on breathing.
  • Dangling Pose (Baddha Hasta Uttanasana)
    A. From Malasana, inhale and take the torso up bringing the weight of the body on the legs and feet and fold the torso at the hips in Dangling Pose or Uttanasana Variation Hands to Elbow.

    B. Here while the torso is in a forward fold, bring the arms interlocked at the elbows and take the face and chest close towards the thighs flexing at the hips to the maximum.

    C. Though in this pose a lot of pressure is felt at the shoulders and at the core muscles, make a conscious effort to take the focus towards the lower back and the hips close to the base of the spine.

    D. The deep stretch at the base of the spine and more towards the tailbone, should be felt and relax the body while doing so and try and remain in this pose for about 8 breaths.

    E. This forward bend Dangling pose, not only stretches the muscles around the spine but reduces the blockages, giving more room for easy flow of prana or air into the blood.

    F. The meeting of the two extremes of the body flexing the hips is also a great way to connect with the earth, to remain grounded which is an important element of the muladhara chakra.

  • Chair Pose (Utkatasana)
    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.
  • Revolved Chair Pose (Parivrtta Utkatasana)
    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.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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