Little yoga routine for the Muladhara chakra

We are starting a series at the studio this winter; working with the Chakras. 

Here is a little yoga routine for the first chakra, at the base of the spine.

Muladhara chakra. It's about your very root support or foundation, and survival.

Lie down on your mat. Bring your knees to your chest and gently rock side to side. Feel the earth beneath your back. The earth is the element of the first chakra.

Stretch out one leg along the floor. Using a tie or if you can reach your hand to take a hold of the other foot. Stretch the leg towards the ceiling. Breathe here at least 5 breaths. Bring the leg out to side to where it will comfortably go and breathe another 5 breaths. Feel rooted to the earth wherever your body touches the floor. Repeat on the other side.

Standing, sink the feet into the earth.  Breathe out and gently bend your knees (a little). Breathe in straightening a little. Repeat and pay attention to any trembling that comes to your legs.

Chair pose for at least 5 breaths, keeping tailbone lengthening and belly in towards spine.

From standing to a wide legged goddess squat. Breathe and sink into the earth.

Feel how the earth holds you perfectly!