ANNNNDDDD WE’RE OFF!….. Holidays 2021 have arrived! Is it any wonder that many of us are feeling ‘airy-fairy’, with our heads in the clouds and little or no connection to the earth? My traumatic childhood taught we how to ‘leave my body’ at the hint of a threat, and that, combined with the present upheaval due to COVID-19, often results in my feeling like a ‘rootless head,’ disconnected from the anything below the neck. Surely I’m not the only one who’s experienced this?
Just as any form of physical exercise helps to bring ourselves back into our bodies, hatha yoga connects us to our physical essence. We can further maximize the healing aspects of asana by working with the energies of Muladhara, the root chakra. When Muladhara is weakened, we often feel stressed and anxious; a practice focused on grounding is a good way to counteract the ‘flight or fight’ syndrome that, left unchecked, can raise our cortisol levels and cause all kinds of health issues.
When I practice this series, I like to do so slowly, taking the time to sense my physical connection to the earth. Some days I don’t have a lot of time and just take the following six poses; on other days, I incorporate them into a longer practice. As always, this is yogi/ni’s choice – do what works for you!
Asana 1: start in Tadasana or Mountain Pose, taking the time to work with your posture. You might try standing with a book on your head to see if you’re steady and straight; you might also focus on the feeling of the mat or ground underneath your feet.
Asana 2: Uttanasana or Standing Forward Bend sequence. Bend with a straight back if you can, bringing your stomach to your thighs and your hands to your calves. If you touch the floor, great; if not, don’t sweat it. In a similar vein, go ahead and bend those knees; if you insist on straight legs before your body is ready for them, you run the risk of straining your low back. An easy way to ensure protecting this delicate area is to make sure that your stomach touches your thighs. If you want to work on your flexibility, keep one knee bent and and your torso connected to your quads while you straighten the other leg; alternate between both sides.
When you’re ready, inhale and come halfway up with a straight back to Ardha Uttanasana, or Half Standing Forward Bend. In the process, you’ll straighten your legs, your back, and your arms; look straight ahead. On an exhale, bow forward again into Uttanasana. Repeat as desired.
Vinyasa #1: Surya Namaskar: a few Sun Salutations, or Surya Namaskar, will get your blood moving and work most or nearly all of the muscles in your body. If you can’t bring yourself down onto your hands, stay with a Half Sun Salutation (essentially, moving from Mountain to Forward Bend, Half Forward Bend, and back.) If you’re pressed for time, you can then proceed to a bit of quiet breathing, chanting, or other form of meditation. If you have a mat or floor space available, move onto your back an take the next two poses.
Vinyasa #2: Rolling Bridge, or Setu Bandha Sarvangasana. Start with your back on the mat, your knees bent, and your feet as close to your rear as is comfortable. With each inhale, raise the arms and hips, ending with the elbows parallel to the ears. With each exhale, lower the arms and hips, rolling the spine out onto the mat. Repeat five or six times, more if you feel the need.
Asana #3: Apasana, or Wind-Relieving Pose. Bring your knees to your chest, using your thighs to press your back down onto the mat.
Asana #4: Savasana, or Final Resting Pose. You might try adding a few moments of meditation as well.
You can extend this practice by adding other asanas associated with Muladhara Chakra, such as adding some any of the lateral asanas in addition to Vrksasana, or Tree Pose, before coming to sitting or lying on the mat. Malasana, or Yogic Squat, is also grounding, as is Agnistambhasana, or Fire Log Pose. A well-rounded practice will also include a few supine twists before moving into Apasana and Savasana.
In the event you can’t take the time for any asana at all but still need the grounding, try this: head to a bathroom stall to give yourself a bit of privacy. Close your eyes and take a few moments to visualize Muladhara Chakra as a wheel right above the cleft of your rear end, bathed in red light. If you like to chant, the seed sound for this energy center is LAM ; if you’re more visually inclined, you might focus your gaze on a yantra, or traditional illustration for this energy center. Stuck without a yantra? Imagine a lotus flower with four parts, the petals representing Mind, Intellect, Consciousness, and Ego.
If you find the above helpful, you may want to try working with the other chakras in the course of your yoga practice. I’ll be posting a series of asanas for each of the chakras in the coming weeks; if you leave questions, I’ll also be able to take the time to answer them in future posts. May the Holiday Season of 2021 find you connected and serene!
Yoga Cielo Stellato 