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Muladhara Chakra

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Muladhara chakra is our root chakra and it represents our sense of security and safety in the world. It is considered the foundation of the "energy body". Yogic systems stress the importance of stabilizing this chakra. Kundalini awakening begins here. It is also known as the seat of the "red bindu," or subtle drop, which rises up to the "white bindu" in the head to unite the feminine and masculine energies, the Shakti and Shiva.

It is associated with the element of earth, the sense of smell, and the action of excretion.


Muladhara is located near the coccygeal plexus beneath the sacrumit, while its kshetram, or superficial activation point, is located between the perineum and the coccyx or the pelvic bone. Because of its location and connection with the act of excretion, it is associated with the anus. Muladhara is said to be the base from which the three main psychic channels or nadis emerge: the Ida, Pingala and Sushumna. It is also believed that Muladhara is a subtle abode of the Hindu God Ganapati. In the highest revered prayer for Ganapati, the Ganapati Atharvashirsha, it is mentioned that "one who worships Lord Ganapati would easily grasp the concept and realise Brahman".


It is symbolized by a red, four-petaled lotus with a yellow square at its center. Each petal has one of the Sanskrit syllables वं vaṃ, शं śaṃ, षं ṣaṃ, and सं saṃ written on it in gold, representing the four vrittis: greatest joy, natural pleasure, delight in controlling passion, and blissfulness in concentration. Alternatively, they may represent dharma (psycho-spiritual longing), artha (psychic longing), kama (physical longing), and moksha (longing for spiritual liberation).[3] Eight spears point out of the sides and corners of the square.


The deity Indra is associated with Muladhara. In these depictions, he is yellow, four-armed, and holds a vajra and a blue lotus in his hands.[clarification needed] He is mounted upon the white elephant Airavata, who has seven trunks denoting the seven elements necessary for supporting life. Occasionally, Ganesha is also associated with Muladhara. In these depictions, he has orange skin, wears a yellow dhoti, and a green silk scarf draped around his shoulders. In three hands he holds a laddu, a lotus flower, and a hatchet, and the fourth is raised in the mudra of dispelling fear.

Asana Associated with Muladhara Chakra

1.) Malasana (Garland Pose) 

This Pose is yoga's deep squat. It opens your hips and groin in counterbalance to the tightness you can develop from sitting too much. You can make use of props for support at first so you can do the pose in a way that's not painful. Then work overtime to slowly wean yourself from the props by lowering them little by little. It can be a long process, but it works and is important for your long-term mobility and for pain prevention.



  • This Pose opens the hips and groins as it stretches and strengthens the feet and ankles.

  • It is an effective way to counter the tightness you get from spending too much time sitting in chairs.

  • Stretching the hips and inner thighs in this asana can begin to counteract the effects of spending too much time sitting at a desk or in a car


  • Avoid Garland Pose if you have a knee or low back injury.

  • Be sure to avoid any jerky motion or coming down into your squat forcefully.

  • Don't push yourself into a deeper squat than your body is ready to achieve. If you feel any pain, back out of the pose

2.) Agnistambhasana (Knee to Ankle pose)

This is a hip-opening seated stretch that goes by many names that describe the alignment. Your shins are stacked like logs on a fire and each knee is directly over the opposite ankle. It is recommended to attempt this pose only if you already have a certain degree of flexibility in the hips. For yogis that have a tighter hip, we recommend you start with Pigeon Pose or one of its variations such as reclined Pigeon. This pose could be extremely difficult on your knee joints so definitely skip it if you have any knee issues.

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  • This Pose stretches the outer hips, glutes, thighs, calves, and abdomen. It also promotes digestion and calms the nervous system.

  • This hip-opening pose can help you build and maintain hip flexibility. It moves the hip joint through its range of motion. You will feel the stretching in your groin muscles.

  • The group of muscles called the hip flexors get tight when you spend a lot of time sitting in chairs. Stretching them can help relieve and prevent back pain and sciatica.


  • Avoid this Pose if you have a knee, hip, or lower back injury.

  • People who have a lack flexibility, especially in the hips should also avoid this.

  • If you feel any knee pain during this pose, come out of this pose and do not perform it.

Pranayama Associated With Muladhara Chakra

Anulom Vilom (Controlled Breathing)

This is not just a breathing exercise, but it is a noteworthy yogic technique that involves controlling subtle ‘Pranic energies’ (or vital force or bio-energies) of our body flowing through specific channels. The ‘ida’ and ‘pingala’ nadis or channels (nadis or channels cannot be anatomically indicated.)  The controlling of the Prana through a regular practice of Anulom Vilom pranayama helps to balance the energies flowing through the Ida and Pingala nadis. This, in turn, stimulates the central channel called Sushumna Nadi. This helps in the elimination of free radicals and toxins from the Ida and Pingala nadi and helps to restore a balance between the two hemispheres of the brain. This helps to purify the entire nervous system. Healing and bringing about a mental calm, peace, and tranquillity.

Benefits of Anulom Vilom

  • This ancient practice helps in the strengthening of the mind and complete relaxation.

  • Helpful in preparing the whole body for meditation.

  • Regulate heating and cooling of the body, warming the core from the inside.


  • People who take medication for blood pressure should practice under guidance.

  • This is an excellent practice for pregnant ladies but the length of inhalation and exhalation should be appropriate and manageable.

  • Avoid the practice when in the full stomach, since it could impact the digestive system.

Mudra Associated With Muladhara Chakra


A mudra is a sign or hand gesture that has been known to affect different parts of the body by engaging the nerve endings in our fingertips. Mudras direct energy flow from the fingers to the brain and help the body communicate with itself. Mudras are a powerful way to activate our chakras.


The Muladhara mudra activates and stimulates the organs that are associated with your root chakra. Hold this mudra for a few minutes to ground yourself and remember that you are safe. Alternately, use the Ganesha mudra for a boost of energy to overcome any obstacle, or you can simply leave your palms facing up and relaxed.

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Muladhara Mudra

Begin with the hands at Anjali Mudra (prayer pose), now bring your left-hand thumb over the right-hand thumb, and your left-hand index finger over the right-hand index finger, The thumb and index finger of your both hands will be in a criss-cross. Now touch the tip of the thumb of each hand with the same hand's index finger. Leave the middle, ring, and little finger-like they were in Anjali mudra.

Ganesha Mudra

To practice Ganesha Mudra, place your left-hand palm up in front of your chest and bend the fingers inward. Place your right hand over the top of the left, so that the palms face each other and the fingers grasp together.​​

Beej Mantra & Association with Deity


The seed mantra syllable is लं laṃ. Within the Bindu, the point that forms a part of the letter is Brahma. He is deep red, with four faces and four arms, holding a staff, a sacred vase of nectar, and a japa mala, and making the gesture of dispelling fear. Alternatively, instead of the staff and japa mala, he may hold a lotus flower and the sacred scriptures. He is seated on a swan. The goddess Dakini, his shakti, is depicted with him. She is beautiful, with three eyes and four arms. Dakini is usually depicted with red or white skin, holding a trident, a skulled staff, a swan, and a drinking vessel, and is seated on a swan. At times, instead of a swan and drinking vessel, she holds a sword and a shield.

Color Associated With Muladhara Chakra


The color associated with the root chakra is red. Dynamic and intriguing, red symbolizes vitality and our survival instincts. Of course, you can wear red clothing to balance this chakra in addition to engaging with objects that are red. Try placing a garnet gemstone in your pocket or pick up a bouquet of red roses and add them to your space.

Food Associated With Muladhara Chakra


Root vegetables are especially effective in balancing the root chakra because of their connection to the earth.

Roasted beets are an easy and delicious way to eat for your root chakra. You can toss them on a salad, have them as a side dish, or mix them into a delicious veggie burger. Potatoes, carrots, parsnips, and radish are also good for this chakra.

Affirmation Associated With Muladhara Chakra


Affirmations are positive statements that confirm something to be true. Affirmations are a helpful tool for improving self-esteem and embodying certain qualities we endeavor to possess. Affirmations can be added to any yoga routine or used as an accessible part of many self-care rituals. You can introduce affirmations first thing in the morning, before practice, or anytime throughout the day as a way to connect and reground. Affirmations for the Muladhara chakra include:

  • I am safe.

  • I am secure.

  • I feel protected.

  • I have a right to be here.

  • I am supported.

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