The root chakra, called Muladhara in Sanskrit, is the first of the seven main chakras. It is pictured at the base of the spine and is traditionally linked with the earth element, the colour red and the seed sound LAM. In modern wellness practice it is associated with feeling safe, grounded and supported.
Last updated: 4 November 2026
Reading time: about 18 minutes
How we wrote this guide: this guide was written by Saj Ali. It describes how the chakras are understood in yoga and tantric traditions and in modern wellness practice around the world, and every research claim links to its source.
Root chakra in brief
- Name. Muladhara, from the Sanskrit for “root” and “support”.
- Where. The base of the spine, at the pelvic floor.
- Linked with. Earth, the colour red, the sense of smell and the seed sound LAM.
- Themes. Safety, stability, belonging, trust and looking after basic needs.
- Grounding practices. Standing yoga poses, slow breathing, chanting LAM, walking barefoot or in nature, and steady daily routines.
Chakra series: The 7 Chakras Explained · Chakra Meditation · Heart Chakra (Anahata) · Third Eye Chakra (Ajna) · Chakra Healing guide
Contents
- What Is the Root Chakra?
- Root Chakra at a Glance
- Where the Idea Comes From
- Signs of Imbalance People Describe
- Grounding Practices for the Root Chakra
- A 10-Minute Root Chakra Grounding Practice
- Journal Prompts
- The Root Chakra in Everyday Life
- Around the World
- What the Research Says About Chakra Practices
- Frequently Asked Questions
- Key Takeaways
- Explore More on Self Help Supermarket
- Sources
What Is the Root Chakra?
The root chakra is the foundation of the chakra system. In the yoga and tantric traditions of India, the chakras are described as energy centres along the central channel of the subtle body, and the root chakra is the first and lowest of them (Encyclopaedia Britannica, chakra). Because everything else is said to rest on it, people often compare it to the foundations of a house or the roots of a tree.
In modern practice, the root chakra is associated with the most basic human needs: food, shelter, physical safety, money to live on, and a sense of belonging to a family or community. When those feel steady, people describe themselves as “grounded”: calm, present and able to cope with what life brings. When they feel shaky, many people say they feel scattered, restless or on edge.
Working with the root chakra is usually less about anything mystical and more about simple, physical practices that help you feel settled in your body and your life. That is why grounding practices such as standing poses, slow breathing, time outdoors and regular routines are at the heart of root chakra work. For the bigger picture of all seven chakras, see The 7 Chakras Explained, and for how chakra healing works as a whole, see our Chakra Healing guide.
Root Chakra at a Glance
| Sanskrit name | Muladhara (mūlādhāra): mula means “root” and adhara means “support” or “base” |
| Position | First of the seven main chakras |
| Location | Base of the spine, at the pelvic floor |
| Colour | Red in the modern system; older texts describe a crimson lotus around a yellow square |
| Element | Earth |
| Seed sound (bija mantra) | LAM |
| Lotus petals | Four |
| Sense | Smell |
| Core themes | Safety, stability, survival needs, belonging, trust, patience |
| Affirmation people use | “I am safe. I am supported. I belong here.” |
| Yoga poses often used | Mountain, Warrior I and II, Tree, Garland (deep squat), Child’s pose, Bridge |
| Hand gesture (mudra) | Prithvi mudra (tips of the ring finger and thumb touching), linked with the earth element |
| Crystals commonly linked | Red jasper, garnet, hematite, smoky quartz, black tourmaline |
| Foods often linked | Root vegetables, beans and other warming, nourishing foods; red foods such as beetroot and tomatoes |
These links come from a mix of traditional texts and modern practice. The four petals, the earth element and the seed sound LAM come from the older tantric sources; the colour red, crystals and food links became popular in modern wellness teaching. Practitioners differ on the details, so treat the table as a starting point rather than a rulebook.
Where the Idea Comes From
The word chakra means “wheel” in Sanskrit. Chakras appear in certain forms of Hinduism and Tantric Buddhism as centres of subtle or psychic energy, usually six along the spine with a seventh above the head. Each is traditionally linked with a colour, a shape, a sense organ, an element, a deity and a mantra (Encyclopaedia Britannica, chakra).
The best-known description of the root chakra comes from the Ṣaṭ-cakra-nirūpaṇa (“Description of the Six Centres”), a 16th-century Sanskrit text translated into English in 1919 by Sir John Woodroffe under the pen name Arthur Avalon, in his book The Serpent Power (Avalon, The Serpent Power, 1919). It pictures Muladhara as a four-petalled lotus containing a yellow square, the symbol of earth, with the seed syllable LAM at its centre.
The same tradition describes kundalini, a dormant energy pictured as a coiled serpent resting at the root chakra. In kundalini yoga, practice aims to awaken this energy so that it rises through the chakras to the crown (Encyclopaedia Britannica, chakra). That is one reason the root chakra is seen as so important: it is where the journey through the chakras begins. Our Kundalini Activation guide explains this in more depth.
In the 20th century, Western writers and yoga teachers linked the chakras with psychology, the rainbow colours and everyday wellbeing. The root chakra came to stand for the basic need to feel safe, which many people compare to the base of the well-known “hierarchy of needs”. Today, both views sit side by side: some people approach the root chakra as a spiritual energy centre, and others use it as a helpful way to check in with how secure and settled they feel.
Signs of Imbalance People Describe
Chakra teachers often describe a chakra as balanced, under-active or over-active. These descriptions are reflective rather than diagnostic: they are prompts to notice how you feel, not labels. Here is how the root chakra is commonly described:
| Area | Often described when balanced | Often described when out of balance |
|---|---|---|
| Safety | Feeling secure and at home in your body and surroundings | Feeling unsettled, on edge or as if the ground could shift at any time |
| Money and basics | Calm, practical attention to bills, food and shelter | Persistent worry about money or, in the other direction, holding on to things too tightly |
| Body | Feeling present, rested and connected to your body | Feeling “in your head”, restless or disconnected from physical needs such as sleep and food |
| Belonging | A sense of family, community or place | Feeling rootless, isolated or like you do not fit in |
| Change | Able to adapt while staying steady | Finding change very hard, or never settling anywhere |
| Pace | Patient and consistent | Rushing, scattered attention or feeling stuck and heavy |
Many people notice root chakra themes during times of change: moving house, starting a job, money pressure or a relationship ending. If several of the “out of balance” descriptions feel familiar, the grounding practices below are a gentle place to start. Life circumstances matter too, so it can help to pair these practices with practical steps and support from people you trust.
Grounding Practices for the Root Chakra
Grounding simply means bringing your attention back to your body, your breath and the ground beneath you. These are the practices people use most often for the root chakra. You do not need all of them: pick one or two that appeal and do them regularly.
Standing yoga poses
Standing poses are the classic root chakra practice because they build a felt sense of the feet on the floor. Try Mountain pose (standing tall, weight spread evenly through both feet) for one minute, then Warrior II on each side and Tree pose for balance. A deep Garland squat brings the hips close to the ground, and Child’s pose is a restful way to finish.
NIH notes that research suggests yoga may help relieve stress and support mental and emotional health, sleep and balance (NCCIH, National Institutes of Health, 2023). Our Yoga guide covers styles and how to begin.
Slow belly breathing
Sit or lie down and place one hand on your lower belly. Breathe in through the nose for a count of four, letting the belly rise, and out for a count of six. Picture the breath travelling down to the base of the spine. Five minutes is plenty. Slow breathing of under ten breaths a minute has been linked with calmer, more relaxed states (Zaccaro et al., 2018). See our Breathwork guide for more techniques.
Chanting the seed sound LAM
Each chakra has a seed sound, or bija mantra. For the root chakra it is LAM, pronounced “lahm”. Sit comfortably, breathe in, and on the out-breath chant “lahm” in a low, steady tone, letting the “m” hum. Repeat for three to five minutes. Many people like to feel the vibration in the lower body. If you enjoy working with sound, our Sound Healing guide has more ideas.
Time in nature and walking barefoot
Walking on grass, sand or earth is one of the most popular root chakra practices, sometimes called “earthing”. Even without taking your shoes off, a slow walk in a park or wood, paying attention to each step, is grounding. A study found that a 90-minute walk in nature reduced repetitive negative thinking, while a city walk did not (Bratman et al., 2015).
A short root chakra meditation
Sit with your spine upright. Bring your attention to the base of the spine and imagine a warm, red glow there, or roots growing from your seat deep into the earth. With each out-breath, let your weight sink a little more. Stay for five to ten minutes. Our step-by-step Chakra Meditation guide shows how to include all seven chakras.
Prithvi mudra
Prithvi mudra, the “earth gesture”, is often used in root chakra meditation. Touch the tip of the ring finger to the tip of the thumb on each hand, keep the other fingers relaxed and rest the hands on your thighs. Hold it while you breathe slowly or chant LAM.
Steady routines
Because the root chakra is about safety and stability, many teachers suggest grounding your days as well as your body: regular sleep and meal times, a tidy space, a simple budget and time with people who make you feel at home. These small habits are often the most practical root chakra work of all.
Colour, crystals and food
Some people like to bring the colour red into their surroundings or clothing, or to hold a grounding stone such as red jasper, hematite or smoky quartz during meditation. Warm, nourishing meals with root vegetables are also a popular way to feel more grounded. Our Crystal Healing guide explains how people use stones.
A 10-Minute Root Chakra Grounding Practice
Here is a simple routine that combines the main root chakra practices. You can do it in the morning, before a stressful event or at the end of the day.
- Stand in Mountain pose. Stand with your feet hip-width apart. Feel your weight spread through your heels, the balls of your feet and your toes. Stay for one minute.
- Breathe low and slow. Breathe in for four and out for six, letting the belly soften. Picture the breath reaching the base of your spine. Do this for two minutes.
- Move through two poses. Hold Warrior II for five breaths on each side, then sink into a Garland squat or rest in Child’s pose for five breaths.
- Sit and visualise roots. Sit down with an upright spine. Imagine roots growing from the base of your spine into the earth, and a warm red glow at your pelvic floor.
- Chant LAM. Chant “lahm” on each out-breath for about two minutes, feeling the sound low in the body.
- Rest in Prithvi mudra. Touch your ring fingers to your thumbs and sit quietly for a minute, noticing the support of the floor beneath you.
- Close with an affirmation. Say quietly, “I am safe. I am supported. I belong here.” Note one practical step you can take today to feel more settled.
Doing this routine a few times a week is often more helpful than a long session now and then. Many people find the first two steps alone, standing and breathing, bring a noticeable sense of calm.
Journal Prompts
Writing about your thoughts and feelings has been linked with benefits for emotional and physical health (Baikie and Wilhelm, 2005). These prompts are a good way to explore root chakra themes:
- Where and with whom do I feel most at home?
- What helps me feel safe when things are uncertain?
- Which of my basic needs, such as sleep, food, money or rest, needs more attention right now?
- What daily routine makes me feel most steady?
- What family or cultural roots do I feel connected to, and what do they give me?
- What is one small, practical step I could take this week to feel more secure?
The Root Chakra in Everyday Life
Money and work. Because the root chakra is linked with security, many people use it as a prompt to look at the practical side of life: a simple budget, an emergency fund or a steady work routine. Our guide to the money and abundance mindset offers ideas.
Home and belonging. Making your space feel safe and comfortable, connecting with family or community, and spending time in places you love are all described as root-chakra-friendly.
Stress and change. Grounding practices are widely used during stressful periods. If worry is a regular visitor, see our guides to stress management and anxiety.
Sleep and the body. Regular sleep, movement and meals help many people feel grounded. Our sleep guide has practical tips.
The rest of the chakras. Teachers often suggest starting with the root chakra because a steady foundation makes it easier to work with the chakras above it, such as the heart chakra and the third eye chakra.
Around the World
India. In yoga and tantra, Muladhara is the resting place of kundalini energy and the starting point of spiritual practice. Many traditional practices, including mula bandha (a gentle lift of the pelvic floor), focus here.
Tibetan Buddhism. Buddhist tantric traditions usually describe four main energy centres along the central channel (Encyclopaedia Britannica, chakra). The lowest, at the navel, plays a similar foundational role and is the focus of many inner-heat practices.
China. In Chinese medicine and qi gong, the lower dantian, a centre just below the navel, is seen as the body’s energy reservoir and the focus of grounding practice. Our Qi Gong guide explains how people work with it.
Modern wellness. Around the world, the root chakra has become a popular shorthand for “feeling grounded”. Yoga classes, breathwork sessions and nature-based practices often include a root chakra focus, whether or not the teacher uses the word chakra.
What the Research Says About Chakra Practices
Chakras belong to a spiritual and yogic framework, so research does not measure the root chakra directly. What researchers have studied are the practices people use to work with the chakras: yoga, meditation, slow breathing, chanting, loving-kindness, time in nature and reflective writing. These practices have encouraging research behind them.
| Practice | What the research found | Source |
|---|---|---|
| Yoga | US adult yoga use rose from 5.0% in 2002 to 15.8% in 2022. NIH reports research suggesting yoga may help relieve stress and support mental and emotional health, sleep and balance. | (NCCIH, National Institutes of Health, 2023) |
| Slow breathing | A systematic review of 15 studies found that slow breathing (under 10 breaths a minute) was linked with changes in the nervous system and with greater comfort, relaxation and alertness. | (Zaccaro et al., 2018) |
| Time in nature | A 90-minute walk in a natural setting reduced repetitive negative thinking and activity in a related brain area; a city walk did not. | (Bratman et al., 2015) |
| Chanting OM | A small pilot brain-imaging study (12 people) found that chanting OM was linked with quieter activity in emotion-related brain areas, which a simple “ssss” sound did not show. | (Kalyani et al., 2011) |
| Meditation | Meditation was the most popular of seven complementary practices tracked among US adults in 2022, used by 17.3%, up from 7.5% in 2002. | (NCCIH, National Institutes of Health, 2022) |
| Expressive writing | Writing about thoughts and feelings for 15 to 20 minutes on a few occasions has been linked with benefits for emotional and physical health. | (Baikie and Wilhelm, 2005) |
In other words, grounding practices for the root chakra draw on the same building blocks as well-studied wellbeing habits: movement, slow breathing, time outdoors and quiet reflection. Many people find that is where much of their value lies.
Frequently Asked Questions
What is the root chakra?
The root chakra, or Muladhara, is the first of the seven main chakras. It is pictured at the base of the spine and is linked with the earth element, the colour red, the seed sound LAM and themes of safety, stability and belonging.
Where is the root chakra located?
It is placed at the base of the spine, at the pelvic floor, between the tailbone and the pubic bone.
What colour is the root chakra?
Red is the colour used in the modern chakra system. Older tantric texts describe a crimson four-petalled lotus around a yellow square, the symbol of earth.
What are signs of an imbalanced root chakra?
People often describe feeling unsettled, restless, worried about money or basic needs, disconnected from the body or rootless. These descriptions are prompts for reflection rather than a diagnosis.
How do I balance my root chakra?
Popular practices include standing yoga poses, slow belly breathing, chanting LAM, walking in nature, a short grounding meditation and steady daily routines. Doing a little regularly tends to help more than a long session now and then.
What is the mantra for the root chakra?
The seed sound is LAM, pronounced “lahm”. Many people also use affirmations such as “I am safe. I am supported. I belong here.”
What crystals are used for the root chakra?
Red jasper, garnet, hematite, smoky quartz and black tourmaline are the stones most often linked with the root chakra in modern practice.
How long does it take to balance the root chakra?
There is no set timescale. Many people notice feeling calmer after a single grounding practice, and use the routine a few times a week to keep that sense of steadiness.
Key Takeaways
- The root chakra, Muladhara, is the first of the seven main chakras, pictured at the base of the spine.
- It is traditionally linked with earth, four petals, the sense of smell and the seed sound LAM; red is its modern colour.
- In modern practice it stands for safety, stability, belonging and looking after basic needs.
- Signs of imbalance are best read as gentle prompts to check in with how secure you feel.
- Grounding practices include standing poses, slow breathing, chanting LAM, time in nature and steady routines.
- These practices draw on habits with encouraging research behind them, such as yoga, slow breathing and time outdoors.
Explore More on Self Help Supermarket
Use these guides alongside this one:
- Chakra Healing: The Complete Guide – how chakra healing works and how to get started
- Chakra Healing hub – videos, books, apps and resources we have checked
- The 7 Chakras Explained – the full chart
- Chakra Meditation – a step-by-step practice
- Heart Chakra (Anahata) – love and compassion
- Third Eye Chakra (Ajna) – intuition and insight
- Yoga – styles, poses and how to begin
- Breathwork – breathing techniques for calm and focus
- Kundalini Activation – the energy said to rest at the root chakra
- Crystal Healing hub – resources on grounding stones
- Browse all self-help techniques – compare every method on Self Help Supermarket.
Sources
- The Editors of Encyclopaedia Britannica. Chakra. Encyclopaedia Britannica. https://www.britannica.com/topic/chakra
- Avalon, A. (Woodroffe, J.) (1919). The Serpent Power, including a translation of the Ṣaṭ-cakra-nirūpaṇa. London: Luzac and Co. Internet Archive. https://archive.org/details/TheSerpentPowerByArthurAvalon
- National Center for Complementary and Integrative Health (NCCIH), National Institutes of Health. (2023). Yoga: Effectiveness and Safety. https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety
- National Center for Complementary and Integrative Health (NCCIH), National Institutes of Health. (2022). Meditation and Mindfulness: Effectiveness and Safety. https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety
- Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., and Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
- Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., and Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. https://doi.org/10.1073/pnas.1510459112
- Kalyani, B. G., Venkatasubramanian, G., Arasappa, R., Rao, N. P., Kalmady, S. V., Behere, R. V., Rao, H., Vasudev, M. K., and Gangadhar, B. N. (2011). Neurohemodynamic correlates of OM chanting: A pilot functional magnetic resonance imaging study. International Journal of Yoga, 4(1), 3–6. https://doi.org/10.4103/0973-6131.78171
- Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346. https://doi.org/10.1192/apt.11.5.338
Self Help Supermarket guides are for general information and are not a substitute for professional medical or psychological advice.
