At the very foundation of the human energy system lies the Muladhara Chakra — the Root Chakra — located at the base of the spine. It is the seat of our survival instincts, physical vitality, and connection to the Earth. When this center is strong and balanced, we feel safe, grounded, and fully alive.
Muladhara Kriya in Kundalini Yoga is a dynamic sequence designed to activate, cleanse, and strengthen this primal energy center. By working with the root chakra, we stabilize our entire being — emotionally, physically, mentally, and spiritually.
🛡️ About the Muladhara Chakra
- Element: Earth
- Color: Red
- Associated qualities: Stability, security, physical health, survival, grounding
- Signs of imbalance: Fear, insecurity, instability, fatigue, disconnection from the body
A healthy root chakra is the foundation upon which all higher spiritual growth is built.
🧘♂️ Muladhara Kriya: Sequence Overview
This kriya uses postures, breath, and focus to awaken the lower spine, strengthen the legs and hips, and build the sense of inner grounding.
✨ 1. Squat Pose (Malasana)
- Stand with feet wider than hip-width apart.
- Lower into a deep squat, bringing your hands to prayer position at your heart.
- Keep the spine straight, pressing elbows against knees.
- Hold and breathe deeply for 2–3 minutes.
Purpose: Opens hips, strengthens legs, energizes the pelvic floor.
✨ 2. Root Lock Pulses (Mulabandha)
- Sit cross-legged or in Rock Pose.
- Focus on the muscles of the perineum (pelvic floor).
- Inhale, and gently contract the pelvic floor muscles upward.
- Exhale, release the contraction.
- Pulse rhythmically with breath for 2 minutes.
Purpose: Activates the root chakra directly, strengthens lower body energy.
✨ 3. Spinal Flex in Easy Pose
- Sit cross-legged, hands resting on the knees.
- Inhale, arch the lower back forward, lifting the chest.
- Exhale, round the spine backward.
- Continue flexing rhythmically with deep breathing for 2–3 minutes.
Purpose: Loosens and strengthens the lower spine, enhancing energy flow.
✨ 4. Bridge Pose (Setu Bandhasana)
- Lie on your back, feet flat on the floor, knees bent.
- Press into your feet and lift your hips toward the sky.
- Clasp your hands beneath your back and open the chest.
- Hold for 1–2 minutes, breathing steadily.
Purpose: Strengthens the spine, legs, and stimulates the root chakra.
✨ 5. Relaxation (Savasana)
- Lie flat on your back, arms and legs relaxed.
- Focus your attention at the base of the spine.
- Breathe deeply into the hips and legs.
- Relax here for 5–7 minutes.
Purpose: Integrates the energy and allows grounding to deepen.
🌱 Benefits of Muladhara Kriya
Regular practice can bring profound stability to your life:
- 🌳 Increased sense of safety and grounding
- 🧘 Strengthened physical body (legs, hips, spine)
- ❤️ Reduced anxiety and fear
- 🔥 Boosted vitality and stamina
- 🕊️ Greater resilience and inner calm
- 🌟 Foundation for higher spiritual practices
A strong root chakra supports a balanced and steady life, no matter what external challenges arise.
🧘♀️ Tips for Practicing Muladhara Kriya
- Practice barefoot if possible, to connect to the Earth’s energy.
- Visualize roots growing from your body deep into the ground during postures.
- Breathe into the pelvis and legs, anchoring your awareness there.
- Repeat affirmations such as: “I am safe. I am grounded. I belong.”
Grounding is not just physical — it is emotional and spiritual too.
🌟 Final Thoughts: Root Deep, Rise High
Just as a mighty tree must have strong roots to reach for the sky, we too must cultivate deep inner stability to grow and flourish.
Through Muladhara Kriya, you awaken the power of the Earth within you — a steady, unshakable foundation of strength, security, and trust in life itself.
“The deeper the roots, the higher the branches.”
Anchor yourself. Empower yourself. Rise beyond fear.