To help steady concentration, reduce stress and get things done we need to be grounded, feeling our feet on the earth. If you are feeling flighty or scattered these yoga poses can help send energy to that root chakra. Before trying any of these poses, take a moment to check-in with the body. Take several slow, deep breaths.
Standing at least hip distance apart, or slightly wider, press your feet into the floor. Let your knees bend slightly, as you imagine pulling your feet further apart. You should begin to feel a charge of energy rushing down your legs to your feet and into the floor. If you are feeling, comfortable with this, use your inhalation to reach your arms overhead, while straightening your knees and with your exhalation bring the palms together through the heart as you bend your knees. Hold movement during the pauses between your inhalations and exhalations. Consciously send energy through your feet. If you like visualizations, you can imagine roots growing and spreading under your feet, helping anchor you.
Knee to Chest
Lie on your back, with your legs outstretched in the floor. Keep the left leg on the floor as you pull your right knee to your chest. Take several slow breaths here, while still keeping the left leg actively pressing into the floor. Gently release the right leg to the ground and pull the left leg into the chest. Breathe. Then after both sides are even, bring both legs into the chest. Wrap your arms around your shins and rock side to side, massaging your lower back.
Begin lying on your back with your knees bent and feet on the floor hip distance apart and parallel. Your arms resting alongside your torso. Actively press your feet into the ground, feeling the strength rise up your legs. On your next inhalation, lift the hips. Relax you butt, the effort is coming from the feet and thighs. If it is possible, clasp your hands together. Stay here for at least three deep breaths. Slowly release the hands and place one vertebra on the ground at a time. After bridge, knee to chest pose can help release the lower back.