Feeling disconnected? 7 yoga poses to ground your root chakra

Are you feeling disconnected? Perhaps you are experiencing fear, anxiety, nightmares or restlessness — lacking the desire to live a full, vibrant life. 

It’s time to ground your root chakra.

The root chakra is located at the base of the spine, the pelvic floor and the first three vertebrae. It is associated with basic needs like food, water, shelter, money, safety — those animal instincts you can’t control.

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When I feel overwhelmed, my breath won’t slow down and I feel like my thoughts are buzzing above my head, these are some poses that help me come back down to earth and reconnect. 

Easy Pose (Sukhasana)



Come to a seated, cross-legged position. Bonus points if you can do this outside on the actual ground. Feel your sits bones ground into the earth. Slow down your breathing, especially focusing on taking long exhales. As you continue this slow, steady breath, begin to shift your focus to your physical body. Become acutely aware of every sensation—the grass tickling your toes, the skin-on-skin connection of your legs, the breeze on your face … you get it. Feel. When was the last time you took a moment to experience your physical sensations? 

Sit on a block or bolster if hip tension makes this posture uncomfortable

Child’s Pose (Balasana)



Take your knees wide on your mat. Bring your big toes to touch behind you. Reach your arms forward for a more active expression or bring your hands toward your heels for a more restful variation. Let your hips sink back toward your heels and press your forehead into the mat. Allow yourself to feel really safe here. 

Child’s pose mimics the posture we experienced in the womb, so it’s naturally comforting. Allow yourself to feel at home here. Feel connected to the earth through your palms, forehead and feet. Try repeating a grounding mantra such as “I am home”, “I am safe” or “I am grounded.”

See a lot of yummy variations in this post


Garland Pose (Malasana) 


Step your feet wide—heels in, toes out. Press your elbows inside your knees as you bring your palms together in a prayer position. Let your heels ground into the earth and feel your elbows press into your knees and your knees hug into your elbows. Try to maintain a flat back, stacking your shoulders over your hips.

Roll up your mat under your heels if they don’t connect to the ground
Sit on a block for more support


Knee to Chest Pose (Ardha Apanasana)


Hug one knee into your chest as you extend the opposite leg out long. Keep both feet flexed so your legs are active. Draw your knee up toward your shoulder so your leg rests right along your rib cage. Inhale to lengthen your spine and exhale to pull your leg in a little tighter. Continue working with this breath as you feel your low back ground into the earth. Repeat on the other side.

Place a blanket under your head if your neck/head are uncomfortable
If you’re belly (or a baby!) is in the way, bring your leg slightly outside your body


Bridge (Setu Bandhasana)


Lie on your back with your knees bent and heels by your glutes about shoulder distance apart. Press into your heels to lift your hips up. Maintain that connection through your heels. If you’d like, you can add a bind by interlacing hands underneath you. Hold here for 4-5 breaths. 

Place a block above your glutes, under your sacrum, for a restorative variation.


Corpse Pose (Savasana)


The best yoga pose. Lie down on your back. Take up space—more than you think. Spread your legs at least your mat’s width distance apart. Rest your arms at your sides with your palms facing up. Close your eyes. Relax your jaw. Soften and relax every muscle in your body. Allow your body to feel heavy as if it’s sinking into the ground. Feel the sensation of your breath as your belly and chest rise and fall. Give yourself as much time as you need to lie here and breath.

If this is uncomfortable for your low back, bend your knees. Bring your feet wide on your mat and leg your knees rest on each other at the center.