YOGA TODAY
YOGA TODAY
It Begins at the Root: Grounding Practices for the Season BY JULIE S. HOLLY
Virabhadrasana I and II (Warrior I and II) build strength through the legs while keeping the feet wide and rooted. These pos- tures ask the practitioner to feel the back foot press firmly into the earth even as the arms and gaze extend forward. Warrior poses culti - vate a felt sense of being both stable and capable of action, an antidote to the helplessness that political anxiety can produce. Setu Bandhasana (Bridge Pose) , practiced lying on the back with the feet planted and the hips lifted, brings awareness to the base of the spine and the sacrum. The gentle backbend opens the front of the hips and the heart while the feet remain firmly grounded, a physi - cal reminder that opening and stability are not opposites. Balasana (Child’s Pose) , often used as a resting posture, de- serves particular attention during periods of collective stress. Folding forward with the forehead resting on the earth (or a block), the body surrenders its weight completely. This surrender is not defeat; it is a practiced trust that the ground will hold. For a root chakra seeking reassurance, there are few postures more direct.
with the ground. Take one final deep breath, and on the exhale, gently open the eyes. This meditation, like the asanas above, does not require belief in any particular political outcome to be effective. It works instead by re - focusing attention away from what cannot be controlled and back to- ward what can: the breath, the body, and its relationship to the earth. A Collective Practice for Uncertain Times Election seasons will always bring uncertainty, and uncertainty will always unsettle the root chakra, both individually and collectively. What can shift is the response. A body that knows how to ground it - self, quickly and reliably, is less likely to be swept into the reactivity that so often defines political discourse. This is not a call to disengage from civic life, but rather an invitation to engage from a steadier place. A grounded nervous system makes room for clearer thinking, more compassionate listening, and a great- er capacity to hold complexity without collapsing into fear or fury. As more people take up these practices, even in small, private ways, the collective muladhara has the chance to stabilize. Reality being an act of co-creation, this is no small thing. A country of steadier nervous systems is, quite literally, a steadier country. The invitation, then, is simple: return to the root, and let the root return to balance. Julie S. Holly is a multi-disciplinary voice in the wellness space, sharing deep study as a Yoga teacher, somatic practitioner, pub- lished author, and student of Rajanaka philosophy. A Howard Uni - versity graduate, she has spent over two decades helping seekers re- connect with their bodies, their wisdom, and their power. Her 2023 book Breath by Breath: A Journey of Yoga & Loss explores spirituality and grief with unflinching honesty. To experience more, visit juliesh - olly.com.
Every election cycle comes with a revelation. Not only are winning candidates revealed, but also the state of the country’s muladhara (root) chakra. Because reality is an act of co-creation, the collective imbalance of the root chakra is a diagnosis. Thankfully, if enough peo- ple arm themselves with the knowledge of how to bring this chakra into balance, the world can become more trustworthy, community oriented and safe. With so much at stake, many will feel stressed, fatigued and over- whelmed. Given the polarization, uncertainty and, yes, anger emanat - ing all around the country, it is natural for the subtle body to feel off kilter. Thankfully, technologies were studied, practiced and passed down over thousands of years to assist humans in times like these. These technologies are pranayama, asana and meditation . When done with particular focus and intention, they can bring balance back to the chakra system that governs the subtle body. During election season, the muladhara chakra may seem particular - ly off key. This chakra found at the base of the spine, when in balance, helps us feel safe. Not only that, but it is how we feel connected to tribe and the earth itself. One of the most convenient ways to ground quickly is by watching the breath. Begin by inhaling deeply through the nose, hold the inhale in your lungs, noticing their expansion; then slowly exhale through your nose, noticing the lungs deflating. This exercise can be done as needed and can be practiced anywhere. It is an especially wonderful way to begin or end the day.
Warrior Pose
Why the Root Chakra Responds to Collective Events The muladhara governs the most basic of human needs: safety, shel - ter, belonging and trust in the ground beneath one’s feet. It is no ac- cident election seasons stir this particular energy center. News cycles saturated with warnings of division, headlines built to provoke alarm, and the sheer unpredictability of political outcomes all speak directly to the nervous system’s oldest question: Am I safe here? When the muladhara is depleted or agitated, the effects show up in familiar ways. Sleep becomes restless. Appetite swings toward either restriction or overindulgence. Small irritations feel enormous. Trust, even in close relationships, can feel harder to access. On a collective scale, this same imbalance shows up as scapegoating, tribalism and a hardened unwillingness to see the humanity in those who think dif- ferently. The encouraging news is the root chakra is remarkably responsive to intentional practice. Unlike some of the more subtle energy cen- ters, the muladhara is closely tied to the physical body, which means it can be addressed through concrete, embodied means: posture, breath, contact with the earth, and steady repetition. Asana for Grounding A handful of postures are especially suited to steadying the root chakra. They share a common thread: contact with the ground, a sense of foundation, and a slow, unhurried pace. Tadasana (Mountain Pose) is the simplest and most essential. Standing with feet inner hip-width apart, weight distributed evenly across all four corners of both feet, the practitioner draws attention downward before drawing it up. The knees soften slightly, the tailbone lengthens toward the earth, and the crown of the head lifts skyward. Held for even a minute, with the eyes closed and the breath even, Ta- dasana reintroduces the body to its own stability. It is grounding be- cause it asks for nothing more than standing well. Malasana (Garland Pose) brings the body low, into a deep squat with the feet shoulder width apart or slightly wider, heels down (rolled hand towels can be placed under the heels to bring the floor to them), finger tips and heels of the hands together at the heart. This posture activates the muscles of the pelvic floor and inner thighs, regions closely associated with the root chakra in the subtle body. Malasana can feel humbling, even vulnerable, which is precisely why it is effec - tive. It teaches the body to be at ease low to the ground.
Child’s Pose
Each of these asanas can be practiced individually for a few ground- ing minutes, or sequenced together into a short, ten to fifteen minute practice: beginning in Tadasana, moving through Malasana, into the Warriors, resting in Bridge, and closing in Balasana. The order mat-
ters less than the intention brought to each shape. A Meditation for Root Chakra Balance
Alongside asana, a focused meditation practice can be one of the most direct ways to work with the muladhara. The following medi- tation takes ten to fifteen minutes and requires nothing more than a seat, whether on a chair, cushion or the floor. Begin by finding a comfortable seated position with the spine long and the hands resting on the knees or in the lap. Close the eyes, or soften the gaze toward the floor a few feet ahead. Take a few natural breaths to settle. Bring attention to the base of the spine, the point of contact between the body and the earth, chair, or cushion beneath. Notice the weight of the body here without trying to change anything. This is the mulad- hara’s home. Begin to visualize a deep red light at the base of the spine, roughly the size of a small flame. With each inhale, imagine this light growing slightly brighter and more stable. With each exhale, imagine any ex- cess tension, worry or static draining downward, out through the base of the spine, into the earth below. After several rounds of this visualization, introduce a simple man - tra, silently repeated in rhythm with the breath: on the inhale, “I am safe.” On the exhale, “I am supported.” These words need not be be- lieved fully at first; repetition itself begins to reshape the nervous sys - tem’s expectations. Continue for eight to ten minutes, allowing the red light at the base of the spine to remain steady and the breath to remain even. When ready to close, let the visualization fade, but keep the sense of contact
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PATHWAYS—Fall 26—29
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