Yoga Exercises of Mooladhara Chakras helps in stimulating and releasing energy from the Mooladhara chakra itself. There are various types of yoga asanas in Mooladhara Chakra that are discussed below:
Apanasana
The simplest version of this posture is to lie flat on the back with both knees bent. The feet need to be placed on the floor approximately two feet from the buttocks. Leaving one foot on the floor one needs to bend the other knee toward the chest, lacing his arms around the shin bone just below the knee. The practitioner here takes a deep breath and exhales allowing pulling the knee in even tighter. Here the groin must be allowed to deeply relax to feel the first chakra expand, all along the place where his leg meets his torso. This must be repeated on the other side also.
Setu Bhandasana
This pose allows the legs to make firm contact with the ground while making dynamic contact with the spine. The practitioner begins lying flat on his back with his arms straight at his sides and palms down. He next bends his knees and places his feet parallel to each other, so that his heels come just to the tips of your fingers. The practitioner then presses into the feet and feels the earth energy bring solidity to his legs.
Next he presses his feet even more firmly into the floor so that his spine is lifted, vertebrae by vertebrae. Ideally the line from his knees to his shoulders should form a straight plane. The practitioner must feel the support of his legs and feet in that position. He needs to feel the spine connected and energized by this support. He must also breathe deeply and hold for at least three complete breaths.
Salabhasana
Here the practitioner needs to lie face down on the floor with his arms beneath his body and the palms touching the front of his thighs. Keeping the knee straight, one need to point the right leg out along the floor, stretching it as long as possible. As one continues to push down toward the right foot, he must begin to lift the right leg a few inches off the floor. Here one needs to feel the first chakra working to make this pose happen. After a few moments the practitioner must lower the leg and repeat on the other side.
Janu Sirsasana
Here the practitioner needs to sit up straight with his legs extended out in front. Then he needs to bend the right knee and bring the right foot in to his groin. He must then lift the pelvis up out of the groin, lifting the chest and turning the sternum directly out over his extended left leg. While doing this he also needs to inhale. With an exhale, the practitioner needs to bend the hips and trunk downward and stretch the arms forward, reaching for his left foot, keeping the back as flat as possible. This will stretch his hamstrings and the back of his knee, as well as extending the spine.
While reaching to the edge one needs to sink slightly deeper into the pose with each exhalation. One needs to stay for fifteen to twenty seconds in this position. Now he needs to sit up and inhale and then change legs and repeat on the other side.
