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HW: 1st Chakra: Muladhara, Root chakra
– Sanskrit: Muladhara = The literal translation of Muladhara is “root support” or “root base”
– Element: Earth
– Color: Red
– Crystals: Robin, Hematide
– Sound: Lam, Frequency: 396Hz, Music tone: Do / A
– Location: At the base of the spine between (or just under) the genitals / perineum. Forming the connection between the human body and mother earth
– Sense: grounding, stability, and connection to the physical world. To get more grounded it can be useful to go into nature and literately go with your hands and feed in the ground (or walk on the grass, sand, hug a tree or pull some weeds). It can also help to eat some sweets or a rich meal. Or do (kundalini) yoga with a lot of floor poses, grounding poses, balancing poses, grounding mediation.
– Body: Legs, feed, bones, muscles, joints; glands: adrenal glands (Bijnier) who produces cortico steroids, cortisol and controls the adrenal system (fight and flight reaction)
– Stands for: surviving: House, food, warmth, money, work. Stability, structure, boundaries, but also having faith and trust in yourself and the universe. Feeling safe. Being satisfied with what is (in the here and now) Staying realistic in your goals and working towards your goals (And also having goals 😉 Dare to Own your own life and your spot here on earth and in the society.
- Physical Problems When imbalance problem with the lower back, buttocks, os coccyges, cold feed, colon issues (Constipation / diarrhea), eating disorders
- Metal problems when blocked: distrust, worries, feeling unsafe, fear to say “no” and holding your boundaries, fear to fall short, fear to let go, fear to stand your ground, constantly being in survival mode, not able to do things, don’t find any fulfilment in life. -> the demon is fear, ancestral trauma, inner child trauma
- Mental problems when excessief: collecting rage, holding on to your money / securities / belongings, doing to much all the time not able to sit & relax
- Affirmation: Everywhere where I go, I am safe. I am save in my own body and mind. The universe takes care of me. I love life and life loves me 🙂
- Mantra: I am -Mantra ; ‘So Hum’ mantra in Sanskrit
‘I am’ is a declaration of being. While using it during (Kundalini) Yoga or meditation it will help you to unleash your true inner self. And to uncover the identity that you have been hidden from the world unconsciously for so long (Many of us learned—from an early age—that it was better to wear a mask and hide our identity from those around us. ) It can also learn to be your authentic self, to live in your truth and allow it to shine out brightly for everyone to see. With the proclamation of the ‘I am’ mantra, you switch up the narrative and take the opportunity to become who you have always meant to be. Through practicing this mantra during Kundalini Yoga, your meditation or affirmations you can speak to your inner soul and allow it to be as radiant as can be. Relax, find a space where you can be alone, and loudly utter ‘I am’ or ‘So hum’.
Note: The mind has the tendency to fill in the blanks and it can have the idea that “I am” is an incomplete sentence. Therefor the mind may want to finish the sentence with whatever is coming up in your mind. Try to resit this tendency as the point of this whole mantra is that you are, as you are. You are just you. You are good enough as you are. With or without every label coming after I am…. The practise is not to list everything you would say if you introduce yourself to somebody else. The practise is to resist this tendency and to accept yourself as a pure being, you are whole even without all those labels 🙂 We all are one, as we all come from the some universe.
Here are 3 building blocks you can use:
1. to start with the “so hum” – mantra.. As your mind probably is less familiar with Sanskrit, and this will make it easier just to follow the resonance of the words in your mind and aura.
2. To start with short sessions, write I AM or SO HUM and place it in frond of you as a reminder of the mantra you want to focus on.
3. To start with the Bliss Mantra -> I am bliss… Where there are some blanks are filled in with universal positive words 🙂 -> This can work on other mantra’s aswel - By chanting you regulate your breathing in a natural way, you stimulate the vagus nerve and that brings you neurological peace. By chanting mantras during the flow exercises or the yogic excersises you allow the energy to flow between all the chakras. The Mantras support you in the changes in your life and keep you in the here and now.
- The mantra’s:
- I Am Meditation · Nirinjan Kaur · Matthew Schoening · Ram Dass (I love this version)
https://youtu.be/HZ9HkFUTlE8 - Om So Hum -Mantra : https://open.spotify.com/track/3eJhazPHMPxDxRFoH3jZLL?si=b20ebcf85436467b -> This is a calm version in a low tone of voice. I do prefer this because the root chakra is the lowest chakra (If you work with the 7 chakra’s)
- Bliss Mantra from Sirgun Kaur https://open.spotify.com/track/2YrldnhYdURCsuDWHJZtid?si=a8cbe6580f4f4386 (This is a mantra in a higher tone and uses other words aswel, therefor it works also more on higher chakras as the hart chakra.
There are several yoga poses that can help stimulate and balance the root chakra. Most of the floor poses can help the grounding aspect as you are close to mother earth, and the floor will provide more balance. But also more balancing poses can help to ground as you need to ground and be present not to fall 😉
Here are a few examples of grounding yoga poses:Balasana (Child’s Pose) – This resting pose helps to release tension in the back, neck, and shoulders while also encouraging deep relaxation and grounding.
Savasana (Corpse Pose) – This final relaxation pose allows for complete surrender and release of tension, helping to restore balance and harmony to the body and mind.
Uttana Shishosana (Extended Puppy Pose) – This pose is a gentle variation of Downward-Facing Dog that helps to release tension in the shoulders, neck, and spine while also encouraging grounding and relaxation. (This is a good pose to use in combination with innerchild challenges.
Tadasana (Mountain Pose) – This pose helps to ground and center the body, bringing awareness to the feet and the connection with the earth.
Anjaneyasana (Low Lunge) – This pose helps to stretch the hips, thighs, and groin while also encouraging stability and grounding through the legs and feet.
Virabhadrasana I (Warrior I Pose) – This pose strengthens the legs and encourages stability, while also opening up the chest and shoulders.
Malasana (Garland Pose) – This squatting pose helps to activate the root chakra by opening up the hips and stretching the lower back and pelvic area.
Uttanasana (Forward Fold) – This pose can help to release tension in the lower back and hamstrings, while also bringing a sense of grounding and relaxation.
Vrikshasana (Tree Pose) – This balancing pose helps to improve focus and concentration, while also grounding the body through the feet and lower body.
These poses can be incorporated into a yoga practice to help stimulate and balance the root chakra, but it’s important to remember that chakra work is a holistic practice that involves more than just physical movement. It’s also important to focus on breathwork, meditation (Eg thinking that you can connect with the magma deep into mother earth and feel all of this coming up into your body ), and other mindfulness practices to support overall chakra health.
Eyes closed vinyasa can also help you to grond more (also as stimulation your 3th eye, so is helps to align and connect all the chakra’s during your yoga practice)
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