PS is practicing yoga since the age of 11. Her yoga retreats in India have helped her gain deep insights into self-awareness.
The process of awakening the Muladhara is much easier than the rest of the chakras. You can make this happen by various methods. The element of Muladhara is earth, which corresponds to the sense of smell. So, the easiest method is to focus on the tip of your nose. The sensory cortex in the Muladhara chakra is connected with the nose, so this practice is highly recommended.
Nasikagra Bandha (Nose tip gazing) and Moola Bandha (Root Lock) are the recommended practices to stimulate the Muladhara chakra. This chakra doesn’t have a Kshetram so you can directly focus on it.
The point of contraction differs in men and women
The three main exercises - Moola Bandha, Ashwini, and Vajroli mudras have different points of contraction in men and women. All these exercises are used for awakening the different chakras.
- Moola Bandha: The point lies in the perineal body between the scrotum and anus.
- Ashwini Mudra: The point lies in the anal muscles.
- Vajroli Mudra: The point lies in the penis.
- Moola Bandha: The point lies in the cervix.
- Ashwini Mudra: The point lies in the anal sphincters.
- Vajroli Mudra: The point lies in the lower vaginal muscles near the clitoris.
All these points are located in the Muladhara chakra. Now, another important point is to visualize the chakra location. Here are some practices to locate and awake the chakra.
1. Focusing on the chakra location
- Sit in Siddhasana with your heel pressing the perineum.
- Close your eyes, stay relaxed and sense your body vibrations.
- Focus on the contact between the perineum and heel.
- Feel the pressure exerted on your perineal body.
- Observe how your breathing is passing through this pressure point.
- As you move into deep focus, you can sense it piercing the point of Muladhara chakra. It is a psychophysical contraction.
- Maintain your focus on your breathing and the perineal body.
- Practice it for 5 minutes.
- Sit in Siddha yoni asana.
- Close your eyes and stay relaxed.
- Focus on the contact point between your heel and the opening of your vagina.
- Concentrate on the pressure applied at this point.
- Take deep breaths at least ten times.
- Sense the breath moving through your pressure point.
- Move your awareness towards the base of your spine.
- Move upwards to the spine near the opening of your womb.
- Concentrate your awareness at this point and feel how you are breathing in and out from your cervix. Now, you are near to your Muladhara chakra.
- Practice this constant awareness for at least 5 minutes.
2. Moola bandha (Root lock)
Moola Bandha must be performed at three different levels.
- Sit in Padmasana or any other posture that makes you exert the pressure on the Muladhara chakra.
- Close your eyes and inhale deeply.
- Now, hold your breath and contract your muscles around the Muladhara chakra.
- Move the muscles upwards, but don’t put excessive strain.
- Try to focus your contraction only on the Muladhara's trigger point.
- Hold this state for as long as you can.
- Release the posture and breathe normally.
- Practice at least 2 to 5 minutes daily.
- You can also practice Jalandhara Bandha with this exercise simultaneously.
- Start with breath retention, practice Jalandhara Bandha, then Moola Bandha.
- Release the Moola Bandha before exhaling, then again perform Jalandhara Bandha.
- Practice the contraction and relaxation of Moola Bandha rhythmically.
- Contraction per second or synchronizing it with the heartbeat is a recommended approach.
- Focus on the trigger point and raise your awareness solely towards the contraction point.
- Practice it for a few minutes every day.
- Practicing the two levels regularly will give you a very high awareness of the trigger point of the Muladhara chakra.
- Now, leave all the physical contractions.
- Feel the vibration at the trigger point or try to contract it mentally.
- Focus your awareness on the area of Muladhara chakra.
- This is the same as level 2, but you practice it without the actual contraction.
- Continue with as much time you can devote to it.
- The regular practice helps you locate the chakra only by your thoughts
3. Nasikagra Drishti (Nose tip gazing mudra)
- Sit in a meditative posture, back straight, and your head looking forward.
- Close your eyes, take a few deep breaths, now open your eyes.
- Focus your eyes on your nose tip.
- Don’t strain the eyes, just try to focus your vision on the nose tip.
- Breathing must be normal.
- The focus on your nose tip will make you see a single solid outline of your nose.
- For a perfect gaze, you must see a V-shaped outline, if not so, then your eyes are not fixed on the nose tip.
- The alternative is to focus your eyes on one of your fingers.
- Place your finger 10 inches away from your face.
- Slowly bring it near to your nose tip, focus on the fingertip as it moves closer.
- After a few practices, you can easily lay a direct fixed gaze on your nose tip.
In the beginning, you may feel little strain and find it difficult to hold your awareness on the nose tip. When you feel so, release the position, relax for a while, then repeat it.
- It might take weeks for your eyes to get habitual to the practice. But in any case, never strain your eyes.
- Once you are comfortable with the practice, focus on your breathing and on the nose tip as well.
- Notice the sound your breathing produces as it goes through the nasal passages.
- Concentrate deeply on the practice such that every thought and physical surrounding is completely excluded from your mind.
- Practice it for at least 5 minutes.
These exercises must be done after the practices intended for Ajna chakra. Or you can continue with these practices along with the ones meant for Ajna chakra simultaneously. You must practice the process for the Muladhara chakra at least for a month.
© 2020 Prachi Sharma
Prachi Sharma (author) from Seattle, WA on May 15, 2020:
Hi Doris! I am afraid I couldn't interpret your words.
Doris James MizBejabbers from Beautiful South on May 15, 2020:
My question is "why?" Some people's are already so wide open that they have to practice shutting it down to move the energy upward to the chakras above the waist. This is when they are working toward spiritual awakening. At least this is so in the West.
Prachi Sharma (author) from Seattle, WA on May 15, 2020:
When I was asked to practice them, I found it silly, but they're really worth it. I am glad, you liked it, Eric.
Eric Dierker from Spring Valley, CA. U.S.A. on May 15, 2020:
I think I got this but never broke it down. How interesting. Thank you.