Official Show Notes & Yoga Poses featured in the Pachamama Yoga Podcast – Chakra Yoga Class | Balance the Root Chakra – Episode #2


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Balance the Root Chakra

This episode features Restorative Yoga poses known to create balance and harmony in the Root “Muladhara” Chakra. When our chakras are out of balance, it means that energy is “stuck” or not flowing properly. A variety of negative thoughts, emotions and trauma can block energy in our chakras. When energy is stuck for a prolonged period of time, we will start to manifest “dis-ease” and pain on the physical level. These physical symptoms actually started on an energetic level. By practicing Chakra Yoga, we can keep our energy centers balanced and in harmony.

It is always recommended to have a variety of yoga props nearby to assist you in your restorative yoga practice. I suggest to have a yoga strap, yoga blocks, wool blanket, yoga bolster or body pillows to give your body support in many of the restorative yoga poses presented in this podcast. If you do not have access to any of the yoga props recommended, I offer instructions to gain full expression of the yoga poses, without the aid of yoga props.

If you are a visual person and benefit from seeing images of the yoga poses in addition to the verbal cueing featured in the podcast episode, feel free to enjoy the visual journey of this episode. Cheers!


Eye-of-the-Needle-Yoga-Pose
Eye of the Needle Pose

Supta Kapotasana (Sucirandhrasana)

Reclined Pigeon / Eye of the Needle Pose

Pose Type:  Hip Opener

Description:  Lie on your back with knees bent and feet flat on the floor about hip-width apart. Bring the outer left ankle to cross over the right thigh. Lifting the right foot off of the ground and drawing the right knee inward slightly, reach your left hand through the space between your two legs and the right hand around the outside of the right leg, clasping your hands together around the right thigh. Pull the right leg gently in towards your body with little effort, while keeping the shoulder, neck and head relaxed.

Benefits:  May relieve symptoms of depression and anxiety. Relieves tension and stress. Improves blood circulation. Stretches the inner thighs, hamstrings, and lower back.


Simple Seated Spinal Twist Meru Makrasana
Simple Seated Spinal Twist

Meru Vakrasana

Simple Seated Spinal Twist

Pose Type: Twist

Description: Sit in Dandasana with the leg extended, then twists the torso in one direction, placing the hands on the ground outside the leg and hip. The opposite foot (left foot if the twist is to the right) is placed just outside the opposite knee with both knees facing skyward. 

Benefits:  In addition to its physical benefits, which include increased flexibility, meru vakrasana calms the mind, increases focus and stimulates the spinal nerves. The pose also increases the flow of prana energy in the abdominal and navel region.


Revolved Pigeon Pose Parivrtta Kapotasana
Revolved Pigeon Pose

Meru Vakrasana

Simple Seated Spinal Twist

Pose Type: Twist

Description: Sit in Dandasana with the leg extended, then twists the torso in one direction, placing the hands on the ground outside the leg and hip. The opposite foot (left foot if the twist is to the right) is placed just outside the opposite knee with both knees facing skyward. 

Benefits:  In addition to its physical benefits, which include increased flexibility, meru vakrasana calms the mind, increases focus and stimulates the spinal nerves. The pose also increases the flow of prana energy in the abdominal and navel region.


Reclining Big Toe to Hand Yoga Pose
Reclining Big Toe to Hand Pose

Supta Hasta Padangusthasana

Reclining Hand-to-Big Toe Pose

Pose Type:  Hip Opener

Description:  Start out lying on your back, and draw your right knee up towards your chest. Take your yoga strap or towel, folding it around the arch of your right foot. Fully extend your right leg while actively pushing your left leg into the mat. Walk your hands up to hold the strap as close to your feet as possible, elbows fully extended. Keep your shoulders broad & firmly grounded on the mat. Extend your leg fully through your heel.

Benefits:  Aids digestion. Can relieve back pain and menstrual pain. Known to relieve symptoms of sciatica and high blood pressure (hypertension). Stretches the hamstrings, calves, quads, lower back, and groin muscles.


Half Seated Forward Bend Ardha Paschimottanasana
Half Seated Forward Fold

Ardha Paschimottanasana

Half Seated Forward Bend

Pose Type: Forward Bend

Description: To perform this pose, one leg is stretched straight out and the other is bent with the sole of the foot touching the inner thigh of the opposite leg. The torso then folds forward as the hands reach for the foot.

Benefits: Calms the mind and improves posture by stretching the muscles along the spine. Strengthens and stretches the hip joints. Stretches and lengthens the hamstrings. Massages the internal organs. Promotes digestion. Eases menstrual discomfort. This pose is also therapeutic for those suffering from diabetes, colitis, kidney problems and migraines.


extended child's pose utthita balasana
Extended Child’s Pose

Utthita Balasana

Extended Child’s Pose

Pose Type:  Forward Bend

Description:  From a kneeling position, the toes and knees are together with most of the weight of the body resting on the heels of the feet. The arms are by the side body and the fingers are relaxed. The forehead rest softly onto the earth. The gaze is down and inward.

Benefits:  Gently stretches the hips, thighs, and ankles. Calms the brain and helps relieve stress and fatigue. Relieves back and neck pain when done with head and torso supported.


Savasana-Corpse-Yoga-Pose
Savasana / Corpse Pose

Savasana

Corpse Pose

Pose Type:  Inversion

Description:  Bring yourself into a supine position, starting out by lying on your right side, then rolling slowly onto your back. Make sure your body is in a neutral position. Extend each of your legs, slightly wider than hip width apart and allow your feet and ankles to relax and flop out towards the sides of the mat, creating an external rotation in the lower body. Allow your arms to rest at your sides, with the palms facing the ceiling. To encourage deregulation of the parasympathetic nervous system, be sure that your hands are at least 12 inches away from the hips. Tuck your shoulder blades up under the back by squeezing them gently down and inward, broadening out the chest. This opens the heart and creates an external rotation in the front body. Close the eyes and bring the focus of your drishti downward, feeling your body release any final tension it is holding onto by surrendering into gravity.

Benefits: Although savasana is typically practiced at the end of a yoga sequence, it can be used to calm the body at the beginning of practice or for resting in the middle of a sequence. At the end of a yoga session, seated meditation traditionally follows savasana. This asana stimulates the muladhara (root) chakra, because the entire length of the body is connected with the earth. Energizing this chakra through savasana is believed to ground the individual, providing the inner stability necessary for personal growth. Some of the benefits of savasana include increase in energy and productivity, a decrease in anxiety and panic attacks, improved memory, focus and concentration, along with an increased sense of confidence. Known to decreases heart rate, which is calming to the mind and relieves stress. May reduce headache, fatigue, and insomnia, while proven to lower high blood pressure.


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Micah Lyn is an Intuitive Healer and E-RYT 500 Certified Yoga Instructor registered with the Yoga Alliance. She offers a variety of private yoga classes, therapeutic yoga sessions and intuitive healing services at Pachamama Yoga ✨ Los Angeles Healing Center. Visit the YTT Programs & Workshops page to see upcoming Online & Hands-on Intensive Yoga Teacher Trainings, Virtual Online Yoga Workshops & Transformational Yoga Retreats featured worldwide.