In today’s era where everybody is too busy to even take care of themselves, yoga can easily not only help you get healthy and fit physically, but also mentally. It helps you activate certain chakras that aid in maintaining control of emotional and physical functions.
In Sanskrit, the sacral chakra is known as the svadhishthana chakra1, apart from this, there are seven principal chakras in our body aligned around the spine, and the sacral chakra is the second chakra out of them.
In this article, we will be guiding you on how to do sacral chakra yoga to awaken your sexual energy and creativity. Let’s get started!
1. Benefits of Balanced Sacral Chakra
By balancing sacral chakra, you can enhance your sensuality, creativity, and control of your emotions, you will be able to dive deep into yourself to know your passion, feelings, and personality.
Since the sacral chakra controls your sensuality and intuitions, it is also known as the ‘sex chakra’. The second chakra also helps you to spark your creativity and pack you with creative energy.
2. Sacral Chakra Yoga Poses for Balance
Yoga poses are the best way to balance and illuminate the second chakra (sacral chakra), let’s explore how this can help in gaining balance.
2.1 Seated Forward Bend
The seated forward bend is known as Paschimottanasana2, it is a seated posture that entails a forward fold from the hips while keeping the legs extended in front.
2.1.1 Position
To achieve the correct position for this post, begin by sitting on the floor with your legs extended straight ahead, and maintain an erect spine and a grounded pelvis.
Now flex your feet, directing your toes upward, which not only engages your leg muscles but also safeguards your knees. Inhale deeply, elongating your spine and lifting your chest.
As you exhale, initiate the forward form from your hips, initiating the movement from your chest. Keep your spine extended and elongated throughout the fold, aiming to bring your navel closer to your thighs. Extend your hands toward your feet or ankles during the fold.
If reaching your feet is challenging, a yoga strap or towel can be used to assist in maintaining a straight spine during the bend.
Your shoulders should stay relaxed, avoiding any tension in the following region. Prevent excessive rounding of the back and instead of this focus on maintaining a gentle curve in the lower back as you fold forward.
Breathe profoundly and sustain the pose for a few breaths, gradually allowing your body to settle into the stretch.
Inhale to elongate your spine further with each breath in, and with each exhale, explore the possibility of easing deeper into stretch.
2.1.2 Benefits of Seated Forward Bend Pose
It’s crucial to approach this pose with patience and consideration for your body’s capabilities.
When practised consistently, can contribute to enhanced flexibility in the hamstrings, lower back, and hips, in addition to fostering relaxation and stress alleviation.
2.2 Goddess Pose
The following yoga pose is the goddess pose, also known as Utkata Konasana, it is beneficial for your reproductive organs.
2.2.1 Position
To be in the Goddess pose Utkata Konasana pose, first, be in a standing position and separate your left foot and right foot by a distance equivalent to one leg’s length.
Now rotate your legs and sole outward approximately 45 degrees, then lower your body by bending your knees in a way that they should create a 90-degree angle between your thighs and shins.
Try to align your knees to the center of the feet, engage your lower abdominal muscles and bring your tailbone downward.
Extend the forehead toward the sky then align your torso over your pelvis. Keep in mind, that your spine should be straight.
Join your palms together at your chest as the salutation seal, also called Anjali Mudra. As you settle into this posture, challenge yourself to remain in this meditative state approximately for one minute.
While in this position, focus on your breathing and try to synchronize your breath with the rhythm of your body and allow for natural movement by shifting slightly from side to side or even forward and backward.
Allow for the expression of organic movement. Try to shift side to side, and perhaps even forward and backward. As you explore these subtle movements, maintain your connection with the ground through both your heels and toes.
This grounding provides you with a heightened sense of presence and a deeper connection to the earth beneath you.
2.2.2 Benefits of Goddess Pose
The goddess pose is the most impactful exercise for balancing the sacral chakra and for the strengthening of the pelvic floor, ankles, and thighs.
2.3 Warrior Pose
This pose is known as Virabhadrasana in yoga poses. Transitioning from the goddess pose, pivot your hips to the right, simultaneously rotating your back heel and firmly placing it onto the mat.
2.3.1 Position
Ensure its alignment parallels the shorter edge of your yoga mat or slightly turn your left toes inward. Align your front heel with the arch of your back foot, establishing a stable foundation.
Extend your arms and hands symmetrically, fostering balance throughout your upper body. Fix your gaze gently over your right middle finger, centering your focus.
Guide your right knee directly over your right ankle, aligning it with the trajectory of your second and third toes.
Engage in a deliberate and controlled lunge, infusing this standing posture with strength and intention. Dedicate 6 to 8 complete breath cycles to this position, allowing the inhalations and exhalations to flow naturally and rhythmically.
As you embrace this dynamic stance, maintain a receptive disposition towards your inner experiences. Invite sensations, thoughts, and emotions to traverse through you with grace, acknowledging their temporary nature.
Remind yourself that each encounter within this moment is transient, and by cultivating this awareness, you foster a sense of ease amidst the flux of existence.
2.4 Warrior Pose II
This pose is another version of the warrior pose3 and is known as Virabhadrasana II.
2.4.1 Position
To be in the warrior pose II, stand at the top of your yoga mat and step your feet about 3-4 feet apart.
Turn your right leg outside around 90 degrees and then your left leg slightly inside, your hips and shoulders should be facing the side of the mat. Bend your right knee over your right ankle, creating a 90-degree angle with your right leg.
Keep your back leg extended and strong and the back knee should be straight. Extend your arms parallel to the floor, with your right arm reaching forward over your right foot and your left arm reaching backward, both arms should be in line with your shoulders.
Now take 6 to 8 complete cycles of breathing deeply. Since you have your lungs in a forward direction, you become receptive to the situations and emotions and realize that the emotions are not permanent.
2.5 Reverse Warrior Pose
This pose is known as Viparita Virabhadrasana, it is part of the warrior series of poses. It combines strength, flexibility, and balance with the creation of an expansive and graceful shape.
2.5.1 Position
From the Warrior II stance, fluidly shift into the reverse warrior by maintaining the bend in your right knee, steadying your right hand on your right thigh. Lift your left arm up and backwards as you inhale, arching it over your head.
Central to the reverse warrior is the lateral stretch. Keep your hips oriented forward, guarding against any collapsing onto your right side.
Extend your left arm, allowing it to reach overhead and creating a gentle curve along the upper side of your body. You may choose to fix your gaze on your left fingertips or raise it slightly.
With your focus on elongating the left side of your body, spanning from the foot to the fingertips, experience the stretch extending along your waist and torso. Keep your right knee flexed and your right thigh engaged. Let the breath flow freely.
To conclude the pose, gently lower your left arm, straighten your right foot, return to the Warrior II stance and subsequently extend both legs. Pivot your feet to face the mat’s front and replicate the sequence on the alternate side.
2.5.2 Benefits of Different Warrior Poses
This pose offers an array of benefits, including heightened flexibility and strength in the spine, hips, and shoulders. This expansive posture fosters a sense of openness and revitalization, balancing sacral chakra and simultaneously enhancing equilibrium and mental attentiveness.
The controlled twist generated by the upper body supports digestion, while the deliberate breathwork amplifies oxygen intake. For better illumination of the sacral chakra, the reverse warrior pose is very useful.
2.6 Bound Angle Pose
Bound angle pose is known as Baddha Konasana4, it is a seated yoga posture that provides a smooth yet effective stretch to the inner thighs, hips, and lower abdomen. This pose is often performed to improve flexibility in the hip area and increase blood flow.
2.6.1 Position
To perform this pose, start by sitting on the floor and extending your legs in front of you. Bend your knees and bring your feet together, letting your knees drop outward.
Hold your feet with your hands, either by interlacing your fingers around your toes or holding onto your ankles or shins. Keep your spine tall and your chest lifted as you sit in this position.
As you settle into the pose, smoothly use your elbows to press your thighs downward, encouraging them to move closer to the ground.
While maintaining this action, take slow and deep breaths, allowing your body to gradually relax into the stretch. Engage your thigh muscles slightly to deepen the stretch, but remember not to force your knees down.
2.6.2 Benefits of Bound Angle Pose
The bound angle pose provides various benefits, such as stimulation of abdominal organs to aid digestion and potential advantage for pregnant individuals by easing pelvic floor muscle tension which is the effect of balanced sacral chakra.
2.7 Reclined Bound Angle Pose
2.7.1 Position
This pose is also known as Supta Baddha Konasana.To practice this pose, begin by sitting on the floor and positioning a bolster or folded blanket behind you.
Now smoothly bend your knees and bring the soles of your feet together, allowing your knees to drop outward.
Slowly recline onto the supportive bolster or blankets, creating a comfortable platform for your back and head. Place your arms alongside your body with your palms facing upward, allowing your shoulders to relax and your chest to gently expand.
Make adjustments to the bolster’s height or blanket arrangements as needed to ensure your upper body is well-supported and at ease. As you close your eyes, focus on your breath.
Inhale deeply and exhale fully, allowing your body to progressively relax with each breath out. The gentle stretch in your hips, lower abdomen, and inner thigh should be felt as you surrender into the pose.
2.7.2 Benefits of Reclined Bound Angle Pose
Remain in the pose for a little long time, permitting your body to absorb the benefits of the stretch and relaxation fully.
During this time, release any facial tension and any residual stress you might be holding. To exit, gently roll onto one side, utilizing your arm as a cushion. Take a few breaths in this position before using your hands to assist you in sitting up.
Bottomline
The above-mentioned sacral chakra yoga poses are used for balancing the sacral chakra5.
But if you suffer from any severe disease, then you are requested to get advice from your doctor before performing above mentioned yoga poses. Stay fit and healthy!
- Veerabrahmachar, Rajashekar, et al. “Immediate Effect of Nada Yoga Meditation on Energy Levels and Alignment of Seven Chakras as Assessed by Electro-photonic Imaging: A Randomized Controlled Crossover Pilot Study.” Advances in Mind-body Medicine 37.1 (2023): 11-16. ↩︎
- Naragatti, Siddappa, and H. S. Vadiraj. “A Comprehensive Review of Paschimottanasana: Benefits, Variations, and Scientific Evidence.” ↩︎
- Lyons, Jacqueline. “With Danger, Opportunity: Virabhadrasana, Warrior Pose.” River Teeth: A Journal of Nonfiction Narrative 16.2 (2015): 9-18. ↩︎
- Susila, C., Lakshmi G. Dhana, and J. Anitha. “Effectiveness of baddha konasana on poly cystic ovarian disease among girls at selected Colleges, Chennai.” TNNMC Journal of Obstetrics and Gynaecological Nursing 8.2 (2020): 18-21. ↩︎
- Burgie-Van Ostran, Leslie. Balancing the chakras through therapeutic touch. Medical College of Ohio, 2004. ↩︎
Last Updated on by Namrata