Svadhisthana, The Sacral Chakra

The second of the seven chakras, Svadhisthana. It’s colour is orange and is located just below your navel. It is associated with your emotional, creative, sensual, sexual side. It’s element is water which makes sense because it is about fluidity; the ability to go withe flow. Svadhisthana is a combination of two Sanskrit words, “one’s own” (Sva) and “abode/seat” (Adhisthana).

When this chakra is blocked you will lack in creativity, have repressed emotions. In addition, physical attributes may entail contracting UTI’s, having a low libido or perhaps lower back pain. When it flows freely you will have creativity, desire, healthy relationships and the ability to embrace pleasure.

In order to use yoga to balance this sacral chakra, hip opening poses and forward folds are recommended. They tend to involve fluid movements such as cat-cow and barrel rolls (moving the hips or the rib cage around in circles).

The following poses are involved in our practice this week and will tap into the Svadhisthana energy.

1. Anjaneyasana. A low lunge is a good place to begin; warming up the quadriceps and psoas muscles. Draw your tailbone down and forward, but tuck your pelvis forward so that you keep a deep stretch in your back hip flexor.

Anjaneyasana, Low Lunge

Anjaneyasana, Low Lunge

2. Ardha Hanumanasana. Alternate between a low lunge as described above and a runners lunge to get deep into the hips and move fluidly through both, inhaling in a low lunge and exhaling into runners lunge. Tip: pop a blanket under your knee.

Ardha Hanumanasana, Runners Lunge

Ardha Hanumanasana, Runners Lunge

3. Mandukasana. Pop onto your knees (again a blanket might be helpful) and face the side of your mat. Spread your knees as wide as they can go but keep the pelvis in line with the knees. Bring your hands or forearms to the ground and BREATHE. Frog pose is a difficult and fairly mind numbing pose for me; I find it hard to relax my body into it. This is a fantastic yin pose, so staying in this pose drawing your pelvis towards the ground for 2-5 minutes will do wonders for your hips.

Mandukasana, Frog Pose

Mandukasana, Frog Pose

4. Prasarita Padotanasana offers you a hip opener with a forward fold. Take your hands to your hips or reach down to the floor, drawing your heart to the ground with a relaxed neck.

Prasarita Padotanasana, Wide Legged Forward Fold

Prasarita Padotanasana, Wide Legged Forward Fold

5. Utkata Konasana, Goddess Pose brings strength to the legs. Open the hips by drawing your knees back behind you, making space in the front of your pelvis. Sit up tall and anchor your tailbone down toward the earth, relax the shoulders but lengthen the spine.

Utkata Konasana, Goddess Pose

Utkata Konasana, Goddess Pose

These are just a handful of poses to encourage energy to the sacral chakra. Come and join me this week for juicy hip openers to delve further into and deepen your understanding of the second chakra, Svadhisthana.

For more information on my class timetable or to book for yoga with me in Tunbridge Wells, click here.