Grounding Yin Yoga for Root Chakra Balance
Reconnect with your foundation and cultivate a sense of stability through this deeply restorative yin yoga practise designed to balance your root chakra. This sequence focuses on long-held poses that target the hips, legs, and lower spine, releasing tension and promoting a feeling of grounded security. Prepare to embrace stillness and explore the energy at the base of your spine.
Preparing for Practice
Begin by finding a quiet space where you won’t be disturbed. You’ll need a yoga mat, and blankets or bolsters are highly recommended for added support and comfort.Dress in comfortable clothing that allows for a full range of motion. Remember to listen to your body throughout the practice, modifying poses as needed.
Butterfly pose (Baddha Konasana)
Start by sitting comfortably with the soles of your feet together, allowing your knees to fall open to the sides. Gently draw your heels closer to your groin. You can remain upright or gently fold forward from the hips, supporting your upper body with pillows or blankets if needed.
Hold this pose for 3-5 minutes, focusing on your breath.
Say to Yourself: I am safe and supported.
Reclined Butterfly Pose (Supta Baddha Konasana)
Carefully recline onto your back, keeping your knees bent and the soles of your feet together. Allow your arms to rest comfortably by your sides, palms facing up. if you feel any strain in your lower back, place a bolster or rolled blanket underneath your spine.
Hold for 5-7 minutes, surrendering into the support beneath you.
Say to Yourself: I release tension and embrace relaxation.
Supported Bridge Pose (Setu Bandhasana)
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press your feet into the floor and lift your hips up, creating a gentle backbend. Slide a block (or a firm cushion) under your sacrum for support.
Hold for 3-5 minutes,allowing your chest to open and your breath to deepen.
Say to Yourself: I am strong and capable.
Cat Pulling its Tail
Make your way onto your back. Pull your right knee into your belly, crossing it over toward the left in a gentle twist. Then straighten your right leg over to the floor, holding onto your shin, ankle, or foot. Draw your right shoulder blade onto the floor, keeping your chest facing upwards.
Stay here, or bend your left knee and attempt to catch your left foot with your right hand for a shoulder stretch. Focus on grounding your right shoulder.
Say to Yourself: I trust the process of life.
Slowly release the hold, unwind, and roll onto your back. Repeat on the other side.
Say to Yourself: I am grounded and stable.
Savasana (Corpse Pose)
Gently find your way into Savasana,lying flat on your back with your arms relaxed by your sides,palms facing up. Allow your feet to fall open naturally. close your eyes and let go of any remaining tension.
Simply breathe, allowing yourself to feel safe and secure. Remain in Savasana for at least 5-10 minutes.
Coming Out of the Pose: Move slowly and mindfully,responding to your body’s cues. Take your time as you gradually return to a seated position. Lengthen your spine and reflect on your experience. Consider journaling about any insights or sensations that arose during the practice. This practice is a powerful tool for cultivating grounding and calm.
