Muladhara (root chakra)
The Muladhara Chakra is represented by a red 4-petaled lotus flower next to the rectum towards the spinal tip. It's associated mantra is LAM.

Muladhara Chakra, through pranayama, develops vigor and body toughness against life's challenges

Foundational Chakra
Muladhara is also the root chakra and provides foundation for all the chakras - best to start developing this chakra before all the others. Analogy: in a building, the foundation has to be done first. The depth and strength of the foundation dictate the stability of the building. Traditionally, the yogis develop the Muladhara before the other chakras. However, in the last decade of paradigm-shifting where new flavors of the month are in vogue, there has been a push for the Ajna Chakra first - this is a big mistake according to the old school yogis.

Primal Instinct
Our primal instinct where our animal fight-or-flight response is centered here. Pranayama focused on the Muladhara develops vigor and body hardness against life's challenges. In Maslow's hierarchy of needs, survival first (food, clothing and shelter) before heaven in our minds.

Ancestral Transcript
Our accumulated karmic balance sheet (debts and merits) are stored here. This is. This is where we keep records of our ancestral lineage and together with their survival accounts that make our genetic mold.

What are you Afraid of?
The activation of the Muladhara Chakra is blocked by fear. It is important to understand what your fears are. Afraid of losing your fitness and become debilitated? Afraid of rejection by the opposite sex? Afraid of being outsmarted? Whatever those fears are, flush them down. When you become aware of them, they have already served their purpose and need to be expunged from your system. Then the Muladhara Chakra opens up, clearing the way to the higher chakras.

Pranayama to Awaken the Kundalini from the Muladhara Chakra
This exercise (sadhana) is an amalgamation of full lotus seated pose (padmasana), regulated breathing (pranayama), visualization into existence (bhavana), and breath-hold on the inhalation (puraka kumbhaka) and energy locks (kumbhaka).

In Padmasana facing east or north, holding the Prithvi Mudra (thumb and right fingers touch...fire and earth), set your intention and focus on the Muladhara Chakra. Chant LAM slowly on the exhale and empty your lungs. Now, inhale slowly while visualizing the awakening of the Kundalini Shakti in the Muladhara Chakra. As you continue the inhalation, clearly visualize the Kundalini finding its way up, chakra by chakra, along the central energy channel (Sushumna). Synchronize the breathing so that by the time the lungs are fully inflated, the Kundalini is on the very top chakra, the Bramaghuna. Hold the breath in, suck-in the tummy (Uddiyana Bandha), chin to the chest (Jalandara Bandha), and visualize the entire body covered in white light, power and wisdom. AS you exhale, slowly chant LAM while visualizing the Muladhara chakra. At this point, the lungs should be fully empty with no residual air. Repeat the process. This process will hasten the awakening of the Kundalini.

Notes on Muladhara Chakra

1. Apana - Apana vayu is the energy responsible for elimination of body waste. It resides in the Muladhara, th the lower part of the abdomen, in the in the descending colon, rectum and anus.
2. Prana and Apana - Prana and Apana vayu are united in the Muladhara chakra through Mula Bandha and Uddiyana Bandha. This generates heat which awakens the Kundalini shakti.
3. Kundalini - Kundalini Sakti is the dormant serpent power, coiled 3.5 times facing downwards in the Muladhara Chakra, located at the base of the spine. An awakened Kundalini goes up through the Sushumna nadi to the top of the head, the Sahasrara chakra, but may drop down again to Muladhara.
4. Pranayama - another way to practise Pranayama to awaken the Kundalini, is to concentrate on the Muladhara Chakra at the base of the spinal column. This is where the Kundalini Sakti resides. Send the nerve-current down the spinal column striking against the Muladhara Chakra, awakening the Kundalini. Kundalini will be awakened quickly if the degree of concentration is intense and if the Pranayama is practised regularly with the prerequisites of yama, niyama and asana.
5. Sushumna - Sushumna is the most important of all the energy channels (Nadis). The nerve-current moves through Sushumna in the spinal canal from Muladhara to crown of the head, Sahasrara.

Supernatural Gifts (Siddhis)
Activating Muladhara brings about Siddhis (superhuman abilities) as follows:

1. ability to jump long distances, almost similar to flying (Darduri siddhi)
2. ability to transcend time - present, past and future (Trikala jnana)
3. control over the elements of the earth - becoming air, flesh, water, etc.
4. to slow down ageing and live long (Kayakalpa siddhi) by conserving the nectar of life (amrita)

Muladhara Chakra

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CHAKRA: MULADHARA CHAKRA

CHANTING: LAM

Chanting: LAM

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Single-pointed focus on Muladhara Chakra (root)
a) to start the class, 1 minute composure then 3 mins of LAM chanting - ujjayi breathing on the inhale focusing on the mudra, then LAM chanting on the exhale, shifting focus on the chakra
b) to end the class, 1 minute composure then 3 rounds of LAM chanting - ujjayi breathing on the inhale focusing on the mudra, then LAM chanting on the exhale, shifting focus on the chakra

INTRODUCTION

Class introduction: Muladhara chakra (root)

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This class revolves on Muladhara Chakra. The mudra (Prithvi Mudra), mantra (LAM), asana (asanas involving Mula Bandha), pranayama () and everything else will revolve around the Muladhara.

FULL LECTURE: Muladhara Chakra

Muladhara

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Muladhara Chakra / LAM chanting - explaining Muladhara (root chakra) together with LAM mantra, including features and related topics:

1. Statement - "I need to survive - food, clothing and shelter"
2. Features
   
   1. provides foundation for all the chakras - best to start developing this chakra before all the others
   2. survival instinct where our animal fight-or-flight response is centered - survival first (food, clothing and shelter) before heaven in our minds
   3. where we keep records of our ancestral lineage and their survival accounts that make our genetic mold
   4. Apana vayu, the energy for elimination of waste, resides in the same area as Muladhara. Activating Muladhara allows for optimized elimination
   5. Muladhara is where the 4 powerful nadis/shakti reside - ida, pingala, sushumna and kundalini. To activate the Muladhara is to energize these etheric elements
3. Typical people - every poor person who fights tooth-and-nail for the little morsels thrown their way
4. Mantra - LAM
5. Sitting Pose - no standard, but Padmasana is ideal
6. Asanas - any asana where the pelvis is lifted off the floor
7. Pranayama - kundalini rising on the inhale, hold and pressurize, explode on the exhale. Repeat
8. Bandha - Mula bandha
9. Blockage - fear (what are you afraid of? Know your fear, become aware of them, and face it)
10. Activation - chanting LAM, squatting asanas, meditating on muladhara chakra
11. Element - earth
12. Mudra - Prithvi (earth + fire, ring finger + thumb, helps you gain weight, enhances the physical wellness of the body)
13. Warning - if you seem to be too spacey and live 50,000 feet above sea level, you need Muladhara grounding to keep you functional in the real world
14. Physical counterpart - perinium muscle at the base of spine (root)
15. Location - next to the rectum towards the spinal tip
16. Form / Color - lotus flower with 4 red petals. Inside the flower is an inverted triangle with a serpent (kundalini shakti) coiled 3 1/2 times facing downward
17. Enhanced Human Qualities
    
    
    1. develops vigor and body toughness to survive the harsh reality of a dog-eat-dog scarcity
    2. helps you gain weight (if you are too lean)
18. Super Human Qualities (Siddhis)
    
    
    1. ability to transcend time - present, past and future (Trikala jnana)
    2. ability to jump long distances, almost similar to flying (Darduri siddhi, also called Lung-gom-pa in Tibetan yoga)
    3. gains control over the 5 elements - fire, air, ether, earth and water
    4. slows down the aging process, promotes long life (Kayakalpa siddhi) by conserving amrita (nectar of immortality)
19. Muladhara perspective vs other chakras
    note: at this level, you are at the BOTTOM of the barrel
    
    
    1. Muladhara: "I need food clothing and shelter to survive"
    2. Svadhisthana: "sex, drugs and rock & roll"
    3. Manipuraka: "I, me, mine - the world is my oyster"
    4. Anahata: "I have love and compassion"
    5. Visuddhi: "Instead of fighting with life, I begin to flow with the current of life. I perform at a high level of competence. People naturally move towards me because I can do things beyond their understanding and abilities."
    6. Ajna: "My intuition is accurate. I have psychic abilities. I see things without the cobwebs and clutter. I see the world in black and white with a very minimal shade of gray (uncertainty, doubt, indecision). Nothing can touch me, nothing can disturb me. But experientially, I still do not feel the spontaneous ecstasy of life."
    7. Sahasrara: "I am the convergence of energy and consciousness. The self, the universe and God become one"

MUDRA: PRITHVI (Muladhara Chakra)

Prithvi Mudra (aka Pruthvi)

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Finger Position: thumb and ring finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
Bandha: Mula bandha
Chakra: Muladhara chakra
Elements: earth and fire
Benefits: enhances the physical health of the body, improves personality, helps gain weight (stop when weight has been gained), allows forgive and tolerance
Affected Body Part: entire physical body
Mantra: LAM (Muladhara for body hardness)
Notes: Prithvi mudra is a collective of Muladhara chakra, Mula Bandha, earth element, LAM mantra. They can all be combined in doing asana, pranayama and chanting

ASANA

Hang

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Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time

Stretching

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Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch

Surya namaskar A & B

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3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B

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Asana for Muladhara Chakra

1. Malasana from Standing - from squatting, pelvic pull on the way up



Malasana (Garland pose, Squat pose)


2. Chair from Standing - on reverse prayer hands (optional)



Chair pose (Utkatasana)


3. One-Legged Cradle - seated, cradling one leg at a time
4. Reverse Table (from seated) - seated with straight legs, straight upright torso and palms pressed by the pelvic side. On the inhale, squeeze mula bandha while hands push against the floor, lifting the pelvic floor up until in Reverse Table Top. Exhale while releasing



Reverse Table pose


5. Low to High Lunge - squeeze on pelvic lift on the way up



Lunge (Low to High)


6. Warrior I - squeeze on pelvic lift on the way up
7. Warrior II - squeeze on pelvic lift on the way up



Warrior Poses (Virabhadrasana)


8. Goddess - squeeze on pelvic lift on the way up



Goddess pose (Utkata Konasana)


9. Purvotanasana - squeeze on pelvic lift on the way up



Purvotanasana (Reverse Plank)


10. Setu Bandhasana (Bridge A & B)
    A) squeeze on pelvic lift on the way up, feet and shoulder blades on the floor
    B) squeeze on pelvic lift on the way up, curved legs, knees not bent, heels and shoulder blades on the floor, arms reaching up (not propping the pelvic lift)



Bridge (Bandasana)


11. Setu Bandhasana (advanced Bridge) - legs are NOT bent, pelvis lifted up
    
    

    BSetu andhasana (advanced Bridge)
    
    
12. Aswini Mudra - on Karnapidasana
    A. arms straight behind the body with interlaced fingers
    B. arms wrapped around the hamstring), inhale, hold the breath and contract/release the anal muscles. Exhale and repeat the process, 5 minutes



Karnapidasana (with Mula Bandha)

ADDHITTANA

chair with arms straight forward

PRANAYAMA

Pranayama: Muladhara

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On empty lungs, visualize the kundalini shakti in the muladhara. On the inhale, push the kundalini up through the sushumna (vertically straight), all the way to the sahasrara. Time the inhalation to complete when kundalini is already in the head. Create the pressure in the head through mula bandha and uddhiyana bandha. Seal the pressure through jalandhara bandha and prithvi mudra. Hold it as long as you can, maintaining head pressure. On the exhale, explode that pressure inside the head into a mushroom cloud with a blinding radiance, unshackling the kundalini shakti. Repeat

MEDITATION

Meditation: Muladhara

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No more yogic breathing, just normal breath.

Focus your attention at the base of your spine where the Muladhara Chakra resides. Envision a lotus flower with 4 red petals. The red petals are spinning consistently...very steady...very smooth...very balanced. Imagine that inside this lotus flower is an triangle facing down. Inside this triangle resides the kundalini shakti, representing by a sleeping serpent coiled 3.5 times with the head facing downward.

With your mental concentration and normal breathing, you are creating heat in the Muladhara Chakra. This heat is awakening the sleeping Kundalini. As it awakes, it straightens itself and goes through that hole of a tube leading up to the top of the head. This tube is the sushumna nadi, the central energy pathway, similar in importance to the spinal cord.

The kundalini shakti begins its journey upwards passing through the essential chakras also lined up along the sushumna. Kundalini passes through the Svadisthana Chakra in the sacral area. The Svadisthana also spins fluidly like the Muladhara chakra. Kundalini continues its journey up passing through the Manipuraka Chakra in the navel area. AS it goes up, it passes through the Anahata chakra at the heart. It reaches the Visuddhi Chakra located on the soft spot on the throat. From there, it reaches up the Ajna chakra or the 3rd eye. Concentrate on this spot between the eyebrows but slightly higher. As we do, we invite grace to come into our lives. Kundalini finally reaches its final destination, the Sahasrara Chakra on top of the head. Here, it radiates into a blinding white light that permeates everything. This white light intensifies and takes over the entire body.

The body is now a blazing white light. This light transcends the body and engulfs the entire space. Everything is white...a blinding white light pervades. And you feel this transcendence. And it takes all over you. As you slowly come out of this meditation, I invite you to see yourself as a divine incarnation...a realized being. Your words are mantra. Your thoughts create reality. What is you feel is infinite oneness. And you carry this with you at all times. The essence of Buddhahood now resides in you.

CHANTING: LAM

Chanting: LAM

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Single-pointed focus on Muladhara Chakra (root)
a) to start the class, 1 minute composure then 3 mins of LAM chanting - ujjayi breathing on the inhale focusing on the mudra, then LAM chanting on the exhale, shifting focus on the chakra
b) to end the class, 1 minute composure then 3 rounds of LAM chanting - ujjayi breathing on the inhale focusing on the mudra, then LAM chanting on the exhale, shifting focus on the chakra

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(Jun 23, 2021) after-class picnic with Simona, Nat, Shellot and Muyan

Ending Thoughts
As a grounding chakra, it is relatively easy to spot the Muladhara level of a person. I've met conscious people who seem to live 50,000 feet above sea level and unaware of their spacey state. They are mindful of their breath but miss appointments, meetings and deadlines. Sorry to say, but monks seem to behave like that. Hello from planet Earth! This happens when other chakras were developed first before the Muladhara - there is no solid foundation for grounding. They seem to be oblivious to the demands of reality.

On the other extreme, there are people who can't seem to evolve - they are simply trapped in the dog-eat-dog struggle of daily life and have to constantly fight for survival. They remain reliant in their Muladhara Chakra for their day-to-day survival, but seem to get stuck there.

I believe the ideal balance, and this is what I am attempting to achieve, is to have one leg on solid ground and the other leg on Cloud 9. On one hand, I can still function in society, talk to business people, politicians and householders and deliver my projects on time according to specs. On the other hand, I am also mindful of the path to being the best evolved version of myself, establishing that connection between me and the universe at large.

The Muladhara Chakra is an essential component in the yoga practice for many reasons. It's the foundational chakra that holds stability of the other chakras, it's the seat of the Kundalini Shakti, the seat of the sankini nadi where all 72,000 nadis in the body converge, and this is where the 3 most important nadis begin - Ida, Pingala and Sushumna. Self-realization through chakra awakening begins at the Muladhara Chakra. Without the Muladhara, self-realization is not possible.