Tsually when we are searching for something we are Usual guided primarily by our eyes: we go looking for that thing. Since the physical trigger point of mooladhara chakra is hidden from sight, the next easiest and most effective way to find this root centre is through touch. By adopting certain bodily poses, we can ‘touch’ or apply pressure to the trigger point in the physical body. This then acts as a reference point which guides our awareness to the location of the psychic centre in the subtle body.
There are several asanas which will cause a stretch or contraction in the pelvic floor that enables us to feel a distinct touch at the mooladhara trigger point. We can then direct our awareness to that point, and from there to the chakra itself. However, in order to pull the trigger’ of mooladhara, the asana must be performed fully and correctly. We should be capable of relaxing into the pose so that our attention is free to go in search of mooladhara. Of course, you will be able to master some asanas more easily than others, so we suggest you try them all to determine which are the most comfortable. Furthermore, each of the given positions exerts a slightly different pressure and so you should try them all to find the one that is most effective for your personality.
Asanas recommended for location of mooladhara chakra are uttanpadasana, bhadrasana, siddhasana or siddha yoni
moolabandhasana, gorakshasana and also koormasana. We can also ‘touch’ mooladhara with sound vibration, such as those generated in bhramari pranayama and mooladhara anusandhana. We suggest that you perform one or both of these after your asana practice, and then move directly into mooladhara dhyana. This sequence thus forms a completely integrated sadhana program leading you through asana, pranayama and concentration to meditation.
Utthanpadasana (stretched leg pose) Sit on the floor with both legs stretched in front of
body.
the
Fold the right leg under the body so that you are sitting
on the right foot. The right heel should press the perineum (or the
entrance to the vagina). The left leg remains outstretched. Bend forwards just enough to hold the left big toe with both hands.
Do not bend the knee.
This asana may also be performed with the left leg folded into the perineum and the right leg outstretched.
the body. Fold the right leg, placing heel against the perineum. The right sole rests against the inside of the left thigh, and the right knee projects at a right angle to the left leg. The left leg remains outstretched, knee to the floor. Bend forward just enough to hold the left big toe. This asana may also be performed with the left heel pressing the perineum and the right leg outstretched.
Bhadrasana (gracious pose)
Sit in vajrasana and separate the knees as far as possible. Keeping the toes touching, but separate the feet enough to allow the buttocks to rest flat on the floor. Ensure there is contact between the perineum and the floor. If there is not, then place a small cushion or a rolled blanket between the body and the floor so that pressure is felt at the mooladhara trigger point. If necessary, separate the feet completely so that they lie directly beside the hips. Straighten the spine, rest the hands on the knees, palms
down, and gaze at the nosetip.
Fold the left leg and place the sole of its foot the right thigh with the heel pressing the perineum, the
flat against
area between the genitals and the anus. Fold the right leg and place its foot on top of the left calf. Press the pelvic bone with the right heel directly above the genitals.
Push the toes and the other edge of this foot into the space between the left calf and thigh muscles. It may be necessary to move and replace the left leg for this. Grasp the left toes, either from above or below the left calf and move them upward into the space between the right thigh and calf. The legs should now be locked with the knees on the
ground and the right heel directly above the left heel.
Make the spine steady, straight and erect, as though it
were planted in the ground.
Practice note: Siddhasana may be practised with either leg uppermost and is always done in conjunction with jnana or chin mudra. Many aspirants, especially beginners, find it easier to maintain siddhasana for long periods when their buttocks are slightly elevated by a cushion.
Fold the left leg and place the sole of the foot flat against
the inner right thigh.
Place the heel inside the labia majora of the vagina. Fold the right leg and place its foot on the top of the left calf and thigh, and pull the left toes up into the space between the calf and thigh. Make the spine fully erect and straight as though it were
planted solidly in the earth at the bottom. Practice note: Siddha yoni asana can be practised with either leg uppermost, and is best done in conjunction with jnana mudra.
Many practitioners, especially beginners, find this pose easiest to assume and to maintain for long periods of time if they place a low cushion under the buttocks.
pose)
Sit with the legs spread as wide apart as possible.
knees.
Bring the forehead to the floor between the legs.
The arms should be fully extended with the hands
Breathe in, straighten the spine, rest the hands on the Breathing out, slide the hands from the knees to feet, and bend the body forward from the base of the spine.
holding the big toes. Make sure the knees are not bent, and that the feet are turned slightly outwards. Hold the final pose and breathe naturally.
This asana may alternatively be performed with the hands clasped and raised behind the back. This variation is helpful for beginners who have difficulty bringing the forehead to the floor, but is less comfortable to retain for long periods of time.
Assume a sitting position. Place the heels together as for moolabandhasana.
Instead of placing the heels under the perineum, raise them toward the navel keeping the toes on the floor. Cross the wrists in front of the navel and hold the heels, the right fingers on the left heel and the left fingers on
the right heel. Straighten the spine and face forward.
Searching for mooladhara (for women) Adopt any of the recommended asanas.
Relax your body completely and close your eyes. Move your awareness to the lower part of the body and focus your attention on the contact point between your heel (or floor or cushion) and the opening of the vagina. Become intensely aware of the slight but distinct pressure at this point.
Centre yourself at the pressure point. Now become aware of your natural breath. Feel or imagine that you are breathing in and out of the pressure point. Continue this for ten deep breaths. Now bring your awareness inside the body.
From the point of external pressure, move your aware ness in towards the base of the spine. Follow the natural formation of the vagina, moving up at a slight angle and back towards the spine until you come to the opening of the womb.
You are at the opening of the womb, about two or three centimetres inside the body, about two or three centi metres above the floor, just below the base of the spine. Focus your awareness at this point and begin to breathe in and out from the cervix to the point of outer pressure. Breathe in and bring your awareness to the opening of the womb.
Breathe out and move again to the outer pressure point. Somewhere in this area you will find your point fo mooladhara chakra.
If at first you cannot pinpoint the chakra, continue the practice for five minutes and then move to another asana. If you so locate mooladhara, mark the spot in your consciousness by visualizing a bright yellow square and inside the square, a red triangle pointing downwards. See this clearly and distinctly while you breathe in and out of this internal trigger point. Continue for up to five minutes and then move to the
next practice.
Searching for mooladhara (for men) Sit in siddhasana or one of the other asanas where the
heel is pressed into the perineum. Close your eyes and become aware of your whole physical
body.
Relax completely.
Move your awareness to the point of contact between the heel and perineum, midway between the testes and
the anus.
Become intensely aware of the distinct pressure exerted
on the perineal body. Centre yourself at the pressure point.
Now become aware of your breath. Feel or imagine that you are breathing in and out of this
pressure point. Feel the breath moving through the perineal body, becoming finer and finer, so that it pierces the point where mooladhara chakra is.
You will feel it as a psychophysical contraction. If you locate mooladhara, mark the spot in your consciousness by visualizing a bright yellow square, and inside the square, a red triangle pointing downward. Visualize this while at the same time breathing in and out of the trigger point in the perineal body.
Continue for up to five minutes and then move on to the next practice.
Remember where the pressure point is for future reference.
If these are not comfortable use any meditative asana. Straighten the spine and hold the head erect.
Close the eyes and relax the body. Block both ears with the index fingers.
Take a long, deep breath through the nose. Keeping the mouth closed, separate the teeth and relax the jaw.
Then breathe out with a loud humming sound like that of a bee.
m-m-m. The louder the better. Feel the sound vibrating in the head.
This is one round.
The exhalation should be slow and steady: m-m-m-m-m Extend your awareness so that the sound seems to pass
In subsequent rounds, become aware of the sound piercing the midbrain, piercing through the very centre of the brain up to the crown of the head, and down towards the throat.
straight through the centre of the body, from ajna chakra (midbrain) to mooladhara chakra. Start with five rounds and gradually increase up to twenty.
Mooladhara Anusandhana (discovery of mooladhara) Sit in bhadrasana, siddhasana/siddha yoni asana or any other comfortable position in which the heel presses the
perineum. Straighten the spine and hold the head erect. Relax the body and close the eyes.
For a few moments witness your natural breath.
Then focus your awareness in the region of mooladhara chakra.
Now breathe in deeply.
On a low note, chant the mantra lam as you slowly exhale.
Chant continuously and rhythmically until exhalation is complete: lam-lam-lam – lam-lam-lam. Run one repetition into the other in a mala of unbroken
sound, and feel the vibrations resonating in mooladhara chakra. This is one round – practise 15 rounds.
Now inhale deeply and exhale in one long, smooth chant: lam-m-m-m-m-m-m-m-m-m. The long ‘m’ sound should taper off as exhalation is completed. Feel the resonance in mooladhara, and try to pinpoint
the exact location of the chakra. Practise 15 rounds and move straight into mooladhara
dhyana.
Mooladhara Dhyana (mooladhara meditation) Following directly on from mooladhara anusandhana,
intensify your awareness of the mooladhara trigger point. Become acutely sensitive to the chakra itself. Now bring to your inner eye the image of an elephant.
Huge grey elephant, still and massive. An elephant – symbol of solidarity and strength.
This elephant has seven trunks. See them clearly. They are the seven chakras of instinctive existence where
consciousness resided before reaching mooladhara chakra; becoming human.
Huge grey elephant with seven trunks and yourself sitting on his back. Now flash to a yellow square … simple square, bright
yellow.
Bright yellow square…
And a sense of smell.
yantra of the element earth.
Merge into the bright yellow square and smell the sandalwood fragrance of your psychic body. Bright yellow square… bright yellow body.
Within this square is a red triangle pointing downwards. Red triangle, yantra of kundalini shakti, primal energy.
Red triangle… red triangle. Within the triangle a smoky shivalingam, shivalingam … entwined around it is a serpent with three and a half coils.
The serpent’s head is pointing upwards, towards
sahasrara, the crown of spiritual experience.
Now expand your vision outward. See mooladhara as a dark red lotus. A lotus with four red petals.
Slowly the lotus begins to turn … four red petals going
around and around .. spinning lotus… whirling red vortex of primal energy.
See yourself being drawn into this spinning whirlpool of energy.
Merge into it, feel this vibrant energy pulsing through you… the sense of fullness. After some time this vision will spontaneously fade away. Then become aware of your breath, the natural breath.
Deepen the breath and at the same time become aware of your body… see yourself sitting in meditation… awareness of the whole body.
Chant om three times, then slowly open your eyes. This is the end of mooladhara dhyana.
Note to teachers: Students may be introduced to this practice as a visualization sequence in yoga nidra.
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