If you are dealing with feelings of “Meh” and can identify it as a form of irritation (a low level form of anger), nourishing the root chakra and yin yoga poses associated with the liver and gallbladder meridians might be helpful to you. Now if this is sounding too esoteric, let’s dive deeper into what this all may mean in more granular terms and what to do about it…
The Root Chakra
The root chakra corresponds to the earth element. When the root chakra is imbalanced, feelings of not being at home, not feeling secure and symptoms of anger can rise up more easily. Some signs of an imbalanced root chakra may include physical symptoms of depression, chronic lower back pain, sciatica, varicose veins, rectal tumors/cancer, and immune-related disorders.
The root chakra is also called Muladhara; one of the seven chakras. It is literally the “root support” of the seven chakras, where each consecutive chakra becomes more refined in personal and spiritual power according to Caroline in her book, called Anatomy of Spirits. The seven chakras, along with the nadis, create the subtle energy body system in yoga. Prana (life force, vital principal, or breath in Sanskrit) flows through this dynamic energy system.
The Liver & Gallbladder Meridians
The meridians that nourish the root chakra are the kidneys, urinary bladder, liver and gallbladder, small Intestine, & triple heater meridians. Out of simplicity, we will focus on the liver and gall bladder meridians in this article; this focus will make more sense as I explain what these particular meridians stimulate and help balance. And in case you are wondering what the heck are meridians, they are invisible pathways in Chinese medicine where energy or what is also called “chi” flows.
Now, let’s go back to the liver and gallbladder meridians… When these meridians are balanced in your body, you can easily connect to your feelings of compassion. When these same meridians are imbalanced, feelings of anger can arise more easily; at lower levels, anger can look like irritation, boredom, or meh to me. Why loving-kindness (metta), compassion (karuna), and self-compassion practices can be helpful for rebalancing these energy pathways when they become imbalanced.
Lastly, the liver meridian also nourishes the second and third chakra while the gallbladder also nourishes the third chakra. Meaning, this yin yoga sequence may also support chakras beyond your root chakra - like the ones in your lower belly and solar plexus or navel region.
With this understanding of the dynamic energy systems from yoga and Chinese medicine and the following practices, may your feelings of “meh” be a doorway for transformation and to a more conscious life.
Yin Yoga
Yin yoga can be described as a slow and static form of yoga. The poses are held passively, unlike yang yoga that focuses more on movement and effort. This practice has a focus on observing what comes up during and between poses while surrendering and softening through the experience. There are are certain poses and sequences that help stimulate particular subtle energy pathways (meridians and chakras).
Yin yoga pose sequences for the liver and gallbladder meridians:
Eye of the Needle (you can use your arms or the wall to hold your uncrossed leg)
Other Side
Sphinx
Pigeon or Sleeping Swan
Child pose
Pigeon or Sleeping Swan on Other Side
Dragonfly Variations
Cushions placed on floor under the butt and thighs with hands on the floor
Bolster or Pillows between the torso and the floor
Legs on wall with back on the floor
Savasana (may place pillows under the knees and the head)
Personally, I normally like to practice this particular yin yoga sequence before going to bed or whenever my mind and body feels scattered and irritable. I allow my eyes to soften and focus my attention on the movement of my breath through the tip of my nose during this sequence. When following the basic elements of yin yoga and using mindfulness, I normally feel super relaxed by the end of this yin yoga sequence. May you do what works best for you.
As a friendly reminder, yoga practices are tools, not the end goal, as one of my viniyoga teachers, Gary Kraftsow, would say. None of these suggestions are a must. There are many doorways that serve as transformation. May you let go of what doesn’t work for you and honor what does.
If your spine and hips have a lot of mobility, you may want to try the following sequence:
Shoelace or Half-Shoelace
Other side
Seal
Sleeping Swan, Variation 1 or 2
Child
Sleeping Swan, Variation 1 or 2, on other side
Dragonfly
Savasana
Transitions in Yin Yoga
When performing yin yoga, it is important to take your time during the transition of each pose. Sarah Powers, in her book called Insight Yoga, goes into detail about how to do that. I highly recommend reading her book for more information or to work with a trained yin yoga teacher to make sure you find the variation of the pose that works for you. In the meantime, please make sure you take gentle care when moving during your transitions and allow for integration and to sense the shifts in your subtle energy bodies after each pose - meaning if you just did a backbend, lay your body (trunk) completely on the floor (maybe for about a minute) and sense how your sensations in your physiology (ex. pulse, heartbeat rate, body temperature) feels before going to the next pose. Use your breath to support your transitions (either using exhalation and inhalation to support your spine and other joints).
Basic Elements Of Yin Yoga
When practicing these poses, please keep in mind some of the basic elements Dina Amsterdam, my yin yoga teacher, suggest:
Let your poses be passive.
Allow Gravity, not effort, to deepen the pose.
Hold the postures between 1 minute to 25 minutes (3 minutes would be the optimal time).
Holding the pose for longer than 25 minutes is only beneficial if done in a relaxed state. Struggling to hold the pose is not recommended.
The poses may be uncomfortable in the area being stimulated, but should not feel painful. Allow your body to feel a sense of melting and releasing.
You may practice yin yoga by itself or it can be followed after a Yang practice. A yang practice is an energizing, athletic, or rigorous practice, like vinyasa yoga, swimming, weight training, or running.
Sensations When you have gone to far in your Yin Yoga Pose
Pain
Electricity
Numbness
Bracing
Tight Breath
Eye Tension
A feeling of Fear or being Trapped
A feeling of Withstanding It
Chanting & The Root Chakra
You may also want to chant a primordial mantra at the beginning and at the end of your practice. The bija (seed) mantra associated with the root chakra is “Lam.” You might be more familiar with the seed mantra “Om,” which is linked to the seven chakra and is commonly chanted at the beginning and end of yoga classes. Feel free to play with chanting it or another mantra, if this one doesn’t resonate with you.
Compassion, Self-Compassion, & Loving-Kindness Meditations for “Meh”
If you are searching for more support in connecting to compassion (karuna), you may want to listen to a guided reflection done by Tara Brach during this yin yoga sequence. This reflection is designed for feeling compassion for others, but I sometimes use it for myself. It has an interesting way of transforming my anger and pain into a deeper understanding of what may be driving my feelings of anger, which normally end up being desires (superficial ones to deep ones) not being met or expressed. For more information about self-compassion, check out Dr. Kristin Neff’s website or her interview on the yin and yang of self-compassion in a podcast with Mo Gawdat. May bringing compassion to anger, liberate you from its entanglement and tension.
If you would like a descriptive practice for a loving-kindness meditation (metta) to do while practicing this sequence, you can check out Greater Good in Action.
As a friendly reminder, feel free to let go of any of these yoga practices if they are not serving you. One way to know if the practice needs adjustment is that it becomes harder to breath as Janice Gates, my somatic yoga therapy teacher would say. When tension shows up in the breath, change how, when, or what tool (ex. pose, mantra, movement flow or sequence, breath work, time of day, attention, meditation) you are using accordingly. I have listed below other sensations that are signals to stop or modify your yin yoga pose, as expressed in my teacher training with yoga teacher, Dina Amsterdam.
If you want more personalized help, I currently offer 1:1 sessions online and in Santa Cruz. You can click here to book a 20-minute consultation if you would like to learn more. As a small business owner, I depend on referrals. If you think you know of someone who might benefit from my work, please forward them this link to contact me. I appreciate your support!
Lastly, make sure you talk to your doctor before starting any new exercise program.
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About The Author
Hi! My name is Angeles Rios. I am a healer and embodied movement trainer who works with both emotions and the body to help active people move better, be healthier, and stronger.
If you want more personalized help, I currently offer 1:1 sessions online, in Santa Cruz, and the Bay Area. You can book a 20-minute consultation if you would like to learn more. As a small business owner, I depend on referrals. If you think you know of someone who might benefit from my work, please forward them this link to contact me. I appreciate your support!
References
Powers, S. Insight Yoga - An innovative synthesis of traditional yoga, meditation, and Eastern approaches to healing and well-being. Shambala Publications. 2008
Amsterdam, D. Yin Yoga Teacher Training Manual (72 hour Intensive). Yoga Tree. August 17-25, 2013
Myss, C.M. Anatomy of the Spirit: The Seven Stages of Power and Healing. Penguin Random House. 1996