Stay in the pose for around 2-3 mins while repeating an affirmation for the root chakra. If this is too intense for you, you can bend your left leg to your right side and place your right hand on your left knee. Straighten your left leg and catch a hold of your left foot with your right hand. Reach back with your left hand and grab the right foot. Bend the right leg, bringing that heel toward your buttock. Keeping your right leg straight, bring your left leg to the right side. You might need to place a block under your forehead. Reach the crown of the head towards your feet. Lengthen through your spine and gently fold your body forward. Hinge from your hips and draw your belly up and in. Start with sitting on the floor on your hips, straightening your legs. For each side, use a different affirmation. And, do not forget to repeat the pose for the other side. Or, you can place your elbows in front of your right shin and go for a forward fold. you can place your hands comfortably on the floor behind you. Swing your left leg back keeping your left shin parallel to the long edge of your mat. Bend your right knee, keeping your right shin parallel to the short edge of your mat. Start with sitting on the floor on your hips. Do not forget to repeat the pose for the other side. Cath a hold of your left foot behind with your right palm. If you wanna go deeper in the pose, rotate your body to your right, bending your left knee. Keep your left knee and lower leg on your mat. Align your right knee over the top of your ankle. Step your right foot forward next to your right hand in between the palms. Place your hands on the floor with shoulder distance apart. Utthan Pristhasana Variation – Dragon Pose with quad stretch
Always keep a block around and place it under your forehead. If you’re not able to reach, it’s okay to stay wherever you are without pushing your body. Rotate your body towards your left leg and gently fold your body forward on your left leg. Bend your right knee, placing your right foot on your left inner thigh. Start with sitting on the floor, keeping your left leg straight. To get more comfortable you can point your fingers forward and bend your elbows a little. Place your hands comfortably on the floor behind you about shoulder-width apart. As you lean back, lift your knees off the floor.
Slowly lean back, lengthening the top of the foot. Point your toes back and sit back on your legs. Start by kneeling on the floor with your toes untucked.
Stay in the pose around 2-3 mins while repeating an affirmation for the root chakra. Stay on your toes as you keep the spine straight and core muscles engaged to protect the lower back. Place the hands on your legs, sit back on your heels, rising up onto the balls of your feet. Start with kneeling down, keeping your knees together. Vajrasana on toes – Toe Squat – Thunderbolt pose toe variation Draw shoulder blades towards one another and keep your chest open. Keep your spine straight, shoulders down, and away from your ears. Push your knees sideways with your elbows. Bring your hands together in front of your heart in Anjali mudra (prayer). Separate your thighs and place your elbows inside your knees. Slowly bend your knees and lower your hips, getting into a squat. Step your feet about as wide as your mat and keep your feet flat on the ground. Malasana – Yogi Squatīegin with standing pose Tadasana. By using only these 10 postures below, you can create a 20-30 min yin sequence to balance your root chakra on your own! Grab a block just in case you might need it for forward folds and place it under your forehead if needed.
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