Some of us get swept away by the business and stress of the holidays and lose our sense of self and grounded-ness. I’ve provided a gentle supportive asana, breathing and meditation practice that focuses on muldhara cakra to help you through at the end of this post. You also might download my Self-Care Guidelines to take better care of yourself.

Muladhara: the root cakra (pronounced chakra) meaning root support, sets at the base of the spine. It is the place where our vital energy, sometimes called kundalini shakti, either moves from or gets stuck. With so many of us dealing with lower back issues, I can’t help but think it’s related to our root.

Part of our stability and sense of security stems, pun intended, from muladhara. When all is well with this energy center, we are grounded and feel safe and secure. When we are out of balance, we might feel anxiety, fear, constipation, lower back pain, or SI pain. 

When we discuss cakras, it’s easy to think that the theory behind it, colors, sounds, shapes, elements, planets, etc. and that they are real. Now don’t get me wrong, I can connect to my root when I wear red and chant the sound LAM (pronounced LUM) and I can move energy as well. What I mean to say is that most of what you read or hear about cakras is based on theory. Most of us won’t see the color red emanating from our bodies when we look at the base of the spine where the root cakra sets.

Some activities that support Muladhara are walking, hiking in nature, the pose maha mudra (the great gesture), malasana (garland pose/squat) and balasana (child’s pose).

Here are some connections to the root cakra:

Biij (seed) sound: LAM

Color: Red

Element: Earth

Sense: Smell

Mudra: Gyan Mudra, gentle touching the thumb to the index finger.

Here is a gentle asana practice to support the lower back. Click here for link.

After savasana, you might practice some alternate nostril breathing and then hold gyan mudra (see pic) as you meditate quietly or silently chant the sound LAM. If you’re not into chanting, you might focus on something in nature that is grounded, stable and safe i.e. a large, old tree or a mountain.

I’d love to hear how the practice goes for you as well as what else you do to stay grounded through the holidays.