Asana Chakra Yoga

Yoga for the Sacral Chakra



Today I’m going to tell you a little more about Yoga for the sacral chakra, since Isabelle told you a lot about it yesterday.

When I think about the Svadhisthana chakra, I often get the idea of ‘flowing’. It’s all about emotions, passion and expression, like it’s also in dream interpretation. Lots of water means many emotions. If we’re drowned by water in a dream, our subconscious mind might want to tell us about our suppressed emotions.

The sacral chakra has a watery nature with which you can work tremendously in Yoga.


Yoga for the sakral chakra

The watery concept can be practiced by flowing movements in Yoga. Vinyasa Yoga or Surya Namaskara – the sun salutations – are perfect exercises to synchronize the breath with flowing movements. The postures aren’t held for a long time – it’s more like a continuous flow from one Asana into the next. Hereby it makes sense to expand the Ujjayi breath for as long as possible to reach the maximum time for each Asana.

When I personally decide to work with the second chakra (for example because I want to solve some blockages, or when I have period cramps), then I will flow several times through the sun salutations in different variations and try to be conscious of every single movement, breath, or tiniest little change while I’m doing it.
After that I’ll move on to the calm part of my practice by holding some static postures for a longer while, focusing on the breath and each muscle and part of my body.

Here are some static Asanas that can be practiced to activate the sacral chakra:

  1. Virabhadrasana II – the warrior
  2. Deviasana – the goddess pose
  3. Eka Pada Rajakapotasana – the pigeon (see photo above)
  4. Eka Pada Rajakapotasana variant – the mermaid – a variant of the pigeon (see photo below)
  5. Sucirandhrasana – the eye of the needle
  6. Jathara Parivartanasana A – the lying twist
  7. Ardha Matsyendrasana – the seated twist


Hip openers

Hips also are a big topic of the second chakra: if you can feel that your hips aren’t quite open or you have to deal with blockages in that area, hip opening postures can help you to bring everything ‘back in the flow’. Blockages could be felt by noticing immovability, pain or numbness. Number 1 to 5 of the examples above are great Asanas to gently help ‘opening’ the hips.
Though you should always be aware of your knees in these postures, too – any pain that can be felt in the knee should make you back off immediately fom practicing that certain Asana.

Emotions are also often stored in the area of the second chakra – the good ones and those we don’t favor, and also the suppressed ones. That’s why old emotions might happen to surface again, even if we can’t sort them out in that moment. But this isn’t anything bad at all – it’s quite the contrary. When you’re finally ‘letting out’ these emotions, then this can be a healing and liberating experience.


That’s all for now! I hope you enjoyed reading a little more about how you can involve the second chakra in your yoga practice.


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