Category Archives: Muladhara

#TimeOutTuesday: Root Chakra Meditation

Root Chakra mantraIf you’re feeling a bit unstable and unsettled this time of year, you’re definitely not alone. Meditate on the root chakra (muladhara) to help yourself feel more grounded. So find a comfortable seat or reclined position, focus on the base of the spine, and repeat the following mantra: I am grounded. I am strong. I am at peace.

Peace out,



National Rose Month


June is National Rose Month. The rose is commonly known as the symbol of love but the true meaning of a rose is dependent on its color. I thought it might be a fun exercise to see look up the symbolic meaning of each rose associated with the chakra colors.

Root chakra (muladhara) – red – love, beauty, courage, respect, passion

Sacral chakra (svadhisthana) – orange – desire, enthusiasm, creativity, fascination

Solar plexus chakra (manipura) – yellow – joy, friendship, welcome back, new beginnings

Heart chakra (anahata) – green – vitality, healing, self-respect, well-being

Throat chakra (vishudda) – blue – the unattainable, the impossible, mystery

Third eye chakra (ajna) – violet* – love at first sight, enchantment

Crown chakra (sahasrara) – white – purity, innocence, youthfulness, sympathy

*often indigo instead





National Frog Month

April is National Frog Month. Frogs are an important bellwether species for our planet — when frogs are healthy and abundant, an ecosystem is healthy. There a number of actions that both children and adults can do to help build awareness and improve the environment.

In honor of National Frog Month, I wanted to share one of my favorite yin yoga poses (second only to dragon pose for me). Here is more information about frog pose.

Frog (hold 3 to 5 minutes)


  • Bad back: use support
  • If there is any tingling in the fingers, take hands wider or extend one arm at a time

Getting into the Pose:

  • From all fours, spread the knees as wide as possible and sit back to heels
  • Arms can be at your side or stretched overhead
  • Rest chin or forehead on floor


  • Can separate the feet as wide as the knees
  • Hips can come up and forward if the stretch is too intense
  • Support chest on bolster


  • Stretches groin, hamstrings and back
  • Aids digestion and eases cramps

Meridians & Organs Affected:

  • Liver, kidney, spleen, urinary bladder

Joints Affected:

  • Hips, lower back, shoulders

Chakras Affected:

  • First (muladhara)
  • Second (svadhistana)
  • Third (manipura)

Coming Out:

  • Come to child’s pose or slide forward onto belly, bringing legs together


  • Child’s pose
  • Apanasana

With joy,


#FunFriday: Root Chakra

Look, kids! I made you a mixed tape. Hope you like it (and hope you have a sense of humor).

Remember that our basic needs must be met for the root chakra to be in balance and before we can work on the remaining six. So let’s get back to the basics.

Our basic needs include food, water, and shelter.

And don’t forget to get your financial house in order.

With the root chakra, we connect to the earth element…

…and the color red.


We are survivors!

#ThoughtfulThursday: Root Chakra


Healing the root chakra is not a simple task. Meditation, movement and nourishing ourselves are all important steps, but to truly bring our root chakra into balance, some difficult questions must be addressed. We must truly forgive others and ourselves for mistakes or perceived wrongs that we are holding onto.  We must let go of being the victim of someone else’s actions and take responsibility for our lives. We must be honest with what we truly need in our lives versus what we want.

Self Reflection

There are several questions you can ask yourself when your root chakra is unbalanced. Some questions will resonate more than others. Keep in mind that sometimes the ones that make us the least comfortable are the ones we should spend the most time on. Be as specific and honest as possible with your answers.

  • What am I afraid of most?
  • How can I improve my financial well-being?
  • How have I honored my body today?
  • How can I re-connect with nature?
  • Are my needs being met? If not, what can I do to meet them?
  • What do I blame myself for? What do I blame others for?


The following affirmations can be used as positive reinforcement to help in healing. If one of these statements seems difficult to express, examine that feeling and determine why that is so and how to correct it.

  • I am here now.
  • I am safe.
  • I am secure.
  • I am at peace.
  • I am where I need to be.
  • I trust more and fear less.
  • I am loved and protected.
  • I am strong.
  • I am free and happy with myself.
  • I forgive and release the past.
  • I welcome good into my life.
  • I take responsibility for my life.
  • I love and honor who I am.

Sometimes these questions and affirmations will be easy, but often they will be challenging. At different points in our lives, our responses may be different. Be ready to re-examine yourself whenever you need to. Life is full of constant change and we can choose to meet that change with positive energy.



#WellnessWednesday: Root Chakra


So far this week, we’ve discussed how to bring balance to the root chakra, or muladhara, through meditation and nutrition. Today, we’ll look at physical activities that can bring balance.

Since one of the signs of an imbalanced root chakra is feeling disconnected from the body, exercise plays a key role in healing. Activities like camping, gardening, walking, or hiking that take us outside help us feel more grounded. Yoga or dance, practices that help build body and breath awareness, are also especially beneficial.


Asanas, or yoga poses, that focus on the feet and base of the spine are particularly advantageous when working with the root chakra. Here are few of my favorites:

May you find joy and peace in movement!




#TastyTuesday: Root Chakra

photogrid_1468973431002.jpgOur exploration of the chakras continues with a discussion of a topic very dear to me — food!

Food is one of the basic needs of survival. Eating foods that taste good, look good, and give us adequate nutrition can bring balance into our lives.

Foods associated with the root chakra traditionally have included meats and other protein. More recently, foods associated with the root chakra have come to include red fruits and vegetables, like watermelon, strawberries, tomatoes and peppers, and root vegetables, like beets and radishes.

Scent is the sense associated with the muladhara, or root chakra. Aromatic herbs and spices that help bring it into balance include ginger, cinnamon, cloves, black pepper and garlic.

Here are some fun foods to try.

Tomato Mozzarella Salad

This time of year is great for making a fresh salad from garden-ripened tomatoes, basil and fresh mozzarella. Simply combine all three and toss with a little salt and pepper, olive oil, and balsamic vinegar for a beautiful and tasty salad.

Molasses Spice Cookies


This is a recipe that I got from my former sister-in-law and this has become one of the cookies I always make for the holidays.

In a large bowl, combine:

 3/4 c. shortening

1/4 c. molasses

1 c. sugar

1 egg

In a second bowl, whisk together:

2 c. flour

2 t. baking soda

1/2 t. salt

2 t. cinnamon

1 t. ground ginger

Combine dry ingredients with shortening mixer (it helps to use a stand mixer if you have one). Cover and refrigerate at least 2 hours or overnight.

Preheat oven to 350. Roll dough into balls. Roll the dough in sugar to cover. Bake on an ungreased cookie sheet for 10 to 12 minutes. They will look slightly overdone.

Italian Potato and Kale Frittata

The following is a recipe I adapted from Weight Watchers TurnAround Program Cookbook. People that know me well can verify that I often “adapt” or “modify” recipes as my mood strikes me. This recipe combines protein, aromatic herbs and spices, and red root vegetables.

photogrid_1468959358960.jpgPreheat over to 375. In medium bowl combine:

2 large eggs

4 egg whites

1/2 t. slat

1/4 t. ground pepper

2 T. water

In a medium oven-proof skillet, heat 1 t. olive oil.

Add to the skillet:

1 1/2 c. blanched kale

3 green onions, sliced

1 t. dried thyme

1 t. dried basil

Cook for about 5 minutes and stir in 2 small red potatoes that have been slightly cooked and thinly slice.

Add the egg mixture and cook until the eggs begin to set (about 2 minutes). If necessary, evenly distribute the vegetables, without stirring; cook until eggs are almost set (about 5 to 6 minutes). Transfer the skillet to the oven and bake until the eggs are completely set in the center (5 to 6 minutes). Serve warm. Servings: 4

Bon appetit!


#MondayMeditation: Root Chakra

Root Chakra3

In yesterday’s blog post, I gave a brief introduction to the chakras. Today and the rest of this week, we will explore the root chakra, or muladhara as it is known in Sanskrit, in more depth.

Overview of the Chakras

The chakras are seven energy centers in the body that affect our physical, emotional, mental, and spiritual well-being. When the chakras are blocked or inactive, imbalances occur, energy is low, and we suffer from different ailments physically and mentally. Awakening these energy centers through gentle postures and meditation can help us bring peace, clarity, positive energy and balance into our lives.

Each chakra is located at different points along the spine and each corresponds with different attributes and qualities. The lower three chakras are located in the lower portion of the body and correspond to our more base needs. As we travel up the spine toward the head, our higher order of needs come into play.

Root Chakra Basics

The root chakra is the first of the seven chakras and is located near the base of the spine, as indicated in the red dot in the image above. It is the seat of our most basic survival needs. These needs can be physical, such as food, clothing, shelter, or mental, such as our feeling stable, grounded and secure in who we are. Awakening the root chakra lays the foundation for working on the rest of the chakras. Just like with a house, a firm foundation must be laid before we can build the rest of the structure.

When the root chakra is out of balance, we have a tendency toward fear, anger and resentment. We may feel like a victim of what life throws at us. We also may physically suffer from digestive issues, joint pain, and other skeletal issues. We feel disconnected from our physical body and from our true self.

When the muladhara is in balance, we feel confident and capable. We take responsibility for our actions. We feel connected to our physical bodies, and are stable, grounded and secure.

Healing Through Meditation and Visualization

We can awaken the chakras in many ways, including meditation and visualization. Included here are some simple suggestions.

Light meditation: The color of the muladhara is red. Meditate on the color red, imagining a spinning ball of red light gathering and growing at the base of the spine. Imagine that light moving along the spine and filling the body, releasing you from any negative energy. Imagine the entire body is filled with and surrounded by a warm, red glow. As you come to the end of your meditation, let that ball of light become smaller and smaller, returning to its place of origin. Feel the residual energy that lingers in the body.

Mantra meditation: You can meditate using a simple mantra. The simplest option is to repeat “I am” with each breath, mentally saying “I” with the inhale and “am” with the exhale. Or you could vocalize the Bija mantra of the root chakra by taking a deep breath in and chanting “LAM” on the exhale (the “a” sounds more like calm than lamb or click here to hear the correct pronunciation).

photogrid_1468865179158.jpgVisualization: As you might expect with the root chakra, earth is the element with which it is associated and healing energy can come from nature. You can use this visualization from 1001 Meditations by Mike George:

“Be a tree. Visualize yourself a s a tree with branches reaching to the sky and roots extending deep into the earth. As you inhale imagine you arephotogrid_1468878488216.jpg drawing air and sunlight down through your branches into your trunk. As you exhale imagine the breath continuing down through your roots and into the earth. On the next inhalation, imagine bringing the energy of the earth up through your roots into your trunk. Exhale out through your branches. Continue breathing in alternate directions like this for five to ten minutes.”

Our journey continues tomorrow with some tasty ways to bring balance to the root chakra. Until then…





Schedule for Week of July 18, 2016

Root Chakra3

This week will include lots of classes that focus on the root chakra, or muladhara, with a special Chakra Balancing through Meditation workshop covering all seven chakras at 10 a.m., Saturday, July 23rd at Yoga Balance.

The chakras are seven energy centers in the body that affect our physical, emotional, mental, and spiritual well-being. When the chakras are blocked or inactive, imbalances occur, energy is low, and we suffer from different ailments physically and mentally. Awakening these energy centers through gentle postures and meditation can help us bring peace, clarity, positive energy and balance into our lives.

Intrigued? Then watch for more blog posts this week and join me for a class or two. Here’s where you can find me this week.


4 p.m. Yoga at the Museum, Art Museum of Greater Lafayette

7:15 p.m. Yin Yoga, Community Yoga


9:30 a.m. All-Levels Hatha Yoga, McAllister Recreation Center


9:30 a.m. Classic Yoga, Community Yoga

7:15 p.m. Restorative Yoga, Community Yoga


9:30 a.m. All-Levels Hatha Yoga, McAllister Recreation Center

5:45 p.m. Classic Yoga, Community Yoga


12 p.m. Slow Flow Vinyasa, Yoga Balance


10 a.m. Chakra Balancing Through Meditation, Yoga Balance


10:30 a.m. Yoga Basics, Community Yoga: focus this week on balance, back bends and core strengthening





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