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Some Ideas for Working with Muladhara Chakra



It is not uncommon for books or yoga teachers to suggest particular practices for working with an individual chakra. What I am attempting to offer here is something a bit more general: a flavour of my personal view of the sort of practices, and approaches to practice, to use when wishing to work with Muladhara Chakra. I have also attempted to distinguish between practices and approaches that will tend to stimulate (make more active) this chakra and those that will tend to stabilize (strengthen) the chakra. Inevitably, there is significant overlap in this and you may well find that, for you personally, something that I suggest as stimulating is more stabilizing and vice versa. In any case, what is offered here is very much a personal view (rather than a consensual view of experienced experts), so my strong recommendation is that you play and experiment with these ideas, both to find what works for you and to help you form your own views (as opposed to absorbing and trusting these ideas as given).

Posture Work



Wide base.

Low center of gravity.

Any exercise/approach that requires or develops strength (and endurance).

Allowing the bones or floor to take / support the weight of the body.

Active legs and feet (and arms / hands if also part of one’s connection with the ground).

Surrender to the effects of gravity and observing the effect of gravity.

Held / static work / standing.

Passive and restful / supine.

Use of Mula Bandha and pelvic floor exercises.

Use of “base support” practices (e.g. “core strength” idea in Pilates).

Actively / consciously pressing feet down.

Awareness of feet (and legs).

Any exercise/approach in which one feels safe and protected (e.g. closed / folded poses like child pose).

Any exercise/approach which feel easy and comfortable.

Tonal Words



  • Perseverance
  • Strong
  • Confident
  • Discipline
  • Maintain
  • Preserve
  • Steadfast
  • Reliable
  • Ground
  • Substance
  • Embody
  • Embodiment
  • Hold
  • Inert
  • Protect
  • Core
  • Grounded
  • Stand
  • Constant
  • Implacable
  • Structured
  • Stability
  • Firm
  • Strengthen
  • Resist
  • Still
  • Motionless
  • Endurance
  • Resistance
  • Safe
  • Secure
  • Substantial
  • Remain
  • Earth
  • Stable
  • Stillness
  • Bone
  • Established
  • Strength
  • Weight
  • Wait
  • Sanctuary
  • Hard
  • Stay
  • Repetition
  • Robust
  • Assured
  • Practice
  • Continue
  • Conserve
  • Consistent
  • Rely
  • Root
  • Sustenance
  • Be
  • Being
  • Control
  • Dormant
  • Trust
  • Essence
  • Settled
  • Relax
  • Slow
  • Resourceful
  • Shapely
  • Ease
  • Yielding
  • Support
  • Allow
  • Calm
  • Peaceful
  • Patience
  • Acceptance
  • Comfortable
  • Protected
  • Real
  • Reside
  • Foundation
  • Gradual
  • Restful
  • Flesh
  • Familiar
  • Resilience
  • Form
  • Rest
  • Home
  • Easy
  • Settle

Breathing / Pranayama



Pauses especially in exhalation and after exhalation (i.e. just before inhaling).

Allowing the exhalation to lengthen relative to inhalation and enjoying the feelings of relaxation that occur during exhalations.

Slowing and lengthening both inhalation and exhalation.

Allowing breath to flow according to its own natural rhythm.

Regular, disciplined practice.

Familiar, easy, comfortable practices.

Use of Mula Bandha and pelvic floor exercises.

Use of “base support” practices (e.g. “core strength” idea in Pilates).

Controlling and lengthening (holding) stillness between inhaling and exhaling, especially after exhaling.

Allowing, and dwelling in, the calm of pauses that naturally occur after inhaling and exhaling especially those after exhaling.




Receiving things (e.g. energy, breath, current, prana, peace, nourishment, stability …) arising from Earth / below. (Earth as a nurturer).

Sending things (e.g. energy, breath, current, prana, anxieties, waste products, “impurities” …) to the Earth / below. (Earth as cleanser).

“Rooting” into (or creating a Foundation on or in …) the Earth.

Supported by the Earth (with a sense of trust or surrender).

Word-based : strength, still, …..

Word-based : rest, peaceful, …..

Based on feeling or imagining bones or joints (Structure, and form).

Based on body awareness and body sensations.

Massiveness of Earth. Enduring qualities of Earth.

Giving one’s weight to the Earth. One’s smallness relative to the earth.

Based on processes occurring on the Earth.

Smell-based (e.g. scents in a garden).

Based on structure, form, strength, endurance of things like buildings.
Based on resting safe inside things like buildings / structures.

Other Ideas



Unquestioning following (or carrying out) of instructions / advice / guidance from a trusted and authoritative source.

Disciplined sticking to a routine (e.g. just about to go to bed routine, cleaning routine, exercise routine).

Strength-building exercises, especially those with a static component e.g. weight-lifting, isometric contractions and working against resistance.

Relaxation, rest, yoga nidra.

Attempting to be a “living embodiment” of one’s beliefs and values.

Using body as a means to express and explore oneself.
Physiotherapy and joint manipulation (e.g. chiropractic therapy and osteopathy).

Foot massage, reflexology (on feet) and aromatherapy.