Sacral Chakra Yoga – Top Flows, Sequences & Poses

scaral chakra yoga

The Sacral Chakra Yoga practices help to manage any imbalance or blockage in this chakra and keep the energy flowing. Let’s learn about the Sacral Chakra Yoga flow in detail.

Introduction

The historical importance of Chakras can be traced back to ancient India. The Vedic texts, which are some of the oldest surviving texts in the world, mention the existence of seven chakras. These chakras were said to be responsible for various aspects of a person’s life, including their physical, mental and spiritual health.

Svadhisthana or Sacral Chakra, is the second chakra, located just below the navel. This chakra is associated with the element of water and the sense of taste. It is said to be responsible for our emotional life, creativity and sexuality.

When our Svadhisthana Chakra is in balance, we experience pleasure and satisfaction. We can enjoy our bodies and our sensual experiences. We are creatively expressive and have a strong sense of personal identity. We are confident in our ability to manifest our desires.

If our Svadhisthana Chakra is out of balance, we may feel emotionally disconnected from people. We may have difficulty expressing our creativity or may feel creatively blocked. We may also struggle with sexual issues, feeling too much or too little sexual desire. Alternatively, we may become addicted to sensual pleasures and seek them out in excess.

Among the many ways to bring balance to the Svadhisthana Chakra, one of the best is to practice Sacral Chakra yoga poses that stimulate the area around this chakra. This article will explore the best yoga poses and sequences that can help manage Sacral Chakra energies more efficiently.

What is Sacral Chakra Yoga?

Balances the Sacral Chakra. The Sacral chakra yoga poses help open the hips and pelvis, allowing greater energy flow in these areas. They can also help increase flexibility in the hips and lower back and improve blood circulation.

Releases any emotional blockages that may be stored in the Sacral Chakra. Sacral chakra yoga is a great way to connect with your body and sexuality.

Heals any past traumas or sexual abuse. Asanas that focus on twisting or stretching the lower back can be particularly helpful in balancing the sacral chakra.

Takeaway

Practicing Sacral Chakra yoga regularly can help to open and balance the sacral chakra, providing numerous benefits, including increased flexibility, improved circulation, and enhanced overall well-being.

Yoga Poses for Sacral Chakra

sacral chakra yoga poses

The following yoga poses can help to open and balance your sacral chakra:

  1. Child’s Pose (Balasana)
  2. Cat/Cow Pose (Marjariasana Bitilasana)
  3. Cobra Pose (Bhujangasana)
  4. Camel Pose (Ushtrasana)
  5. Bridge Pose (Setu Bandha Sarvangasan)
  6. Happy Baby Pose (Ananda Balasana)
  7. Sphinx Pose (Salamba bhujangasan)
  8. Downward Facing Dog (Adho Mukha Svanasana)
  9. Low Lunge Pose (Anjaneyasana)
  10. Warrior Pose II (Virabhadrasana II)
  11. Upward-Facing Dog Pose (Urdhva Mukha Shvanasana)
  12. Butterfly Forward Bend
  13. Fish Pose (Matsyasana)
  14. Half Lord Of The Fishes Pose (Ardha Matsyendrasana)
  15. Cow Face Pose (Gomukhasana)
  16. Wheel Pose (Chakrasana)
  17. Half-Pigeon Pose (Ardha Kapotasana)
  18. Locust Pose Bond Hands (Salabhasana)
  19. Bow Pose (Dhanurasana)
  20. Standing Forward Bend Hands Under Feet Pose/Gorilla (Pada Hastasana)
  21. Half Splits (Ardha Hanumanasana)
  22. Warrior III Pose (Virabhadrasana C)
  23. Reverse Warrior Pose (Viparita Virabhadrasana)
  24. Half-Moon Pose (Ardha Chandrasana)
  25. Side Plank (Vasisthasana)
  26. Goddess Pose (Utkata Konasana)
  27. Wide-Legged Forward Bend C (Prasarita Padottanasana C)
  28. Frog Pose (Bhekasana)
  29. Hero Pose (Virasana)
  30. Seated Forward Bend (Paschimottanasana)
  31. Supine Bound Angle (Supta Baddha Konasana)

Yoga poses are a great way to balance your chakras and bring harmony to your mind, body, and soul. If you’re feeling disconnected or unfulfilled, try incorporating some of this sacral chakra yoga poses into your practice.

Sacral Chakra Best Beginner’s Sequence

sacral chakra yoga sequence

These yoga poses are designed to open and balance your sacral chakra.

The Sequence:

  1. Begin in Child’s Pose, with your knees hip-width apart and your forehead resting on the ground.
  2. Move into the Cat-Cow Pose, arching your back and opening your chest as you inhale, then rounding your back and tucking your chin to your chest as you exhale.
  3. Come into the Cobra Pose, lifting your chest off the ground and keeping your shoulders down.
  4. Transition into the Camel pose from the Cobra by reaching your hands back to grab your heels.
  5. Then come up into the Bridge Pose by lifting your hips and chest off the ground and interlacing your fingers underneath you.
  6. Finally, as you relax on your back, grab hold of the outside of your feet and move side to side.
  7. Hold each pose for 5-10 breaths before moving on to the next. Repeat the entire sequence 2-3 times.

Child’s Pose (Balasana): This pose helps ground the body and promote stability and security. It is also a great way to stretch the back and release any tension from the spine.

  1. Always begin by sitting on your heels with your knees touching and your feet together.
  2. From here, slowly lean forward, folding at the hips and keeping your back straight. You can place your forehead on the ground, bolster, or pillow in front of you.
  3. If you can rest your arms beside you on the ground, do so. If not, you can place them in front of you with your palms turned up.
  4. Relax into the pose and take deep breaths. Stay here for as long as you like, but be sure to come out of the pose slowly and mindfully when you’re finished.

Precautions:

If this is not possible, you can place a block or a rolled-up blanket under your knees for support

Cat-Cow Pose (Marjariasana Bitilasana): This pose helps to massage the internal organs, improve flexibility in the spine, and release built-up tensions in the back and shoulders.

  1. Start on all fours with the Table Pose, with your wrists aligned under your shoulders and your knees under your hips.
  2. As you inhale, drop your belly toward the mat and lift your gaze upward, coming into a Cow Pose.
  3. On the exhale, round your spine toward the ceiling, tucking your chin toward your chest and coming into a Cat Pose.
  4. Continue moving with your breath, inhaling into the Cow Pose and exhaling into the Cat Pose for a few rounds of breath.

Precautions

If you have any neck pain, keep your gaze forward or down instead of up toward the ceiling. You can also place a blanket under your knees for added support.

Cobra Pose (Bhujangasana): This pose helps to open up the front of the body, stretch the chest and lungs, and increase flexibility in the spine. It is also a great way to release tensions from the lower back.

1. Lie on your stomach with your legs extended behind you and your palms flat on the floor next to your chest.

2. As you inhale, lift your head and chest off the ground, coming into a gentle backbend. Keep your elbows close to your body and your shoulders away from your ears.

3. Hold the pose for a few breaths, then exhale and lower your back to the starting position.

Precautions:

If you have neck pain, keep your gaze forward or down instead of up toward the ceiling. You can also place a blanket under your knees for added support.

Camel Pose (Ushtrasana): This pose helps to open up the front of the body, stretch the chest and lungs, and increase flexibility in the spine.

  1. To begin, kneel on the ground with your thighs perpendicular to your body and your shins parallel. Place your hands on either side of your hips, fingers pointing downward.
  2. As you inhale, press your hips forward and roll your shoulders back.
  3. As you exhale, lean back, reaching your hands behind you to grab your ankles or the tops of your feet. If you can’t reach your ankles or feet, place your hands on your lower back for support.
  4. Press your hips forward and keep your chest lifted as you hold the pose for a few breaths.

Precautions:

If you have neck pain, keep your gaze forward or down instead of up toward the ceiling. You can also place a blanket under your knees for added support.

Bridge Pose (Setu Bandha Sarvangasana) can help to improve digestion and relieve constipation.

1. Lie down on your back with your feet flat on the ground and your arms by your sides.

2. Press into your feet and lift your hips off the ground, then interlace both your hands underneath the hips and lift your hips even higher.

3. Hold the pose for a few breaths, exhale, and release it back to the ground.

Precautions:

None.

Happy Baby Pose (Ananda Balasana) can help to relieve stress and anxiety and is also a great way to stretch the hips and lower back.

1. Lie down and bring your knees to your chest.

2. Grab hold of the outside of your feet with your hands, then open your knees out to the sides and press your feet into your hands.

3. Rock back and forth from side to side, massaging your lower back with each movement.

4. To release the pose, exhale and bring your knees back into your chest.

Precautions:

None.

Best Yoga Sequence to Open and Balance the Sacral Chakra

These are just a few of the many yoga flows and sequences that can be beneficial for balancing the Sacral Chakra. Experiment and see which ones work best for you. Remember to always listen to your body and never push yourself too hard. Yoga should be a practice of self-love and compassion.

sacral chakra yoga sequence

Sphinx Pose (Salamba Bhujangasan): This pose helps to improve flexibility in the spine and opens up the chest and lungs, allowing for deep breathing and relaxation.

  1. Begin by lying on your stomach.
  2. Place your elbows directly under your shoulders and press your forearms into the ground.
  3. Use your arms to lift your upper body off the ground, keeping your lower body and legs rooted firmly to the ground.
  4. Gaze forward, keeping your neck in line with your spine. Stay in this position for 5-10 breaths before releasing back down to the ground.

Precautions: If you have any back or neck problems, hold for a shorter period and keep your neck straight.

Downward facing dog (Adho Mukha Svanasana): This pose helps to stretch the entire back of the body, hamstrings, calves, and feet. It is also a great way to release tension from the spine and improve circulation throughout the body.

  1. Start in the Tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees aligned under your hips.
  2. As you exhale, tuck your toes and lift your hips up and back, coming into an upside-down “V” shape.
  3. Keep your knees bent as much as you need to keep your spine long. You can also put a blanket under your heels for support.
  4. Try straightening your legs and bringing your heels closer to the ground to deepen the pose.
  5. Keep your arms and shoulders strong and engaged as you press your palms into the ground.
  6. To come out of the pose, exhale and release back into a Tabletop position on your hands and knees.

Precautions:

If you have wrist pain, place a blanket under your hands for support.

Low Lunge Pose (Anjaneyasana) can help to improve flexibility in the hip flexors and quads.

1. Start in the Mountain Pose (Tadasana) at the front of your mat.

2. Place your left foot back about four feet, or however far away you need to be, to bring your front knee to a 90-degree angle. Align your heel with the arch of your right foot.

3. Lower your back knee to the ground. If you have trouble keeping your balance, rest your backhand on your front leg or a block placed outside your front foot.

4. Tuck your pelvis under and lift your ribcage.

5. Extend your arms straight overhead, with your palms facing each other.

6. Gaze forward, keeping your neck long.

7. To come out of the pose, press into your front foot and lift your back knee off the ground. Step your left foot back to meet your right foot in Mountain Pose. Repeat on the other side.

Precautions:

If you have knee pain, place a blanket under your right/left knee for added support.

Warrior Pose II (Virabhadrasana II) can help to improve balance and coordination.

  1. Start in a standing position with your feet together and your arms by your sides.
  2. Step back with your right foot, then exhale and bend your left knee until it’s at a 90-degree angle.
  3. Inhale and lift your arms to the sky, then exhale and press into your feet as you lower your hips toward the ground.
  4. Hold the pose for a few breaths, then inhale and release back to standing. Repeat on the other side.

Precautions:

Avoid this pose if you have high blood pressure, heart disease, or a hernia. To modify, keep your back foot on the ground.

Upward-facing Dog Pose (Urdhva Mukha Shvanasana): This pose helps to open up the front of the body, stretch the chest, abdomen, and lungs, and increase flexibility in the spine. It is also a great way to release shoulder and neck tension.

  1. Start in a Prone position on the ground with your arms and legs extended.
  2. Press your palms flat against the ground and lift your torso and thighs off the ground, keeping your arms and legs straight.
  3. Rotate your shoulders back and down, and lift your ribcage toward the sky.
  4. Tuck your chin slightly and gaze forward.
  5. Hold the pose for a few breaths, then release and return to the starting position.

Precaution:

If you have wrist pain, place your palms on yoga blocks instead of the floor.

Butterfly forward bend can help to massage the intestines and relieve gas.

1. Sit on the ground with your back straight and your legs stretched out.

2. Bend your knees and bring your feet together, placing them sole-to-sole.

3. Use your hands to hold on to your ankles or feet.

4. Keeping your back straight, exhale and slowly lower your head and torso toward your legs.

5. Stop when you feel a gentle stretch in your back and hamstrings.

6. Hold this position for 30 to 60 seconds, breathing deeply.

7. To release the pose, inhale and slowly lift your head and torso back to an upright

Precautions: For knee problems, place a yoga block or blanket under each knee for support.

Fish Pose (Matsyasana): This pose helps to open up the front of the body, stretch the chest and lungs, and increase flexibility in the spine. It is also a great way to release shoulder and neck tension.

1. Begin in a seated position with your knees bent out in front of you.

2. Drop your forearms behind you, palms down, and begin to lean back.

3. Press your shoulder blades together and slide your glutes back toward the tops of your hands. Once you feel safe, drop the crown of your head onto the ground and gaze behind you.

4. Stay on the crown of your head and lift your chest toward the sky. Keep your knees bent or walk one leg at a time in front of you and keep them engaged.

Precautions: Do not place your hands under your hips if you have neck problems. Place them on your thighs instead.

Half Lord Of The Fishes Pose (Ardha Matsyendrasana): This pose stretches the spine and shoulder and strengthens the back muscles. It also stimulates the digestive organs

1. Sit on the floor with your legs extended in front of you.

2. Bend your right knee and place your right foot on the floor near your left hip.

3. Place your left hand on the floor behind you and wrap your right arm around your left knee.

4. As you exhale, twist your torso to the left, looking over your left shoulder.

5. Hold a few breaths, then release and repeat on the other side.

Precautions:

Be aware that this yoga posture can be strenuous on the lower back. If you have any history of back pain, please be cautious.

Cow Face Pose (Gomukhasana) can help improve shoulders and upper back flexibility.

1. Sit on the ground with your legs extended in front of you.

2. Bend your right knee and bring your right foot over to the outside of your left thigh, then place your right hand behind you around your shoulder blades.

3. Inhale and lengthen your spine, exhale and take your left hand at your back and gently try to hold your right hand with the left hand.

4. Hold the pose for a few breaths, then inhale and release back to the center. Repeat on the other side.

Precautions:

If you have shoulder pain, place your right hand on your left thigh instead of the ground behind you.

Wheel Pose (Chakrasana) can help to improve flexibility in the spine.

1. Lie on your back with your knees bent and your feet flat. Place your palms next to your ears, fingers pointing toward your feet.

2. As you inhale, press into your hands and feet, lifting your hips and chest off the ground and coming into a backbend

3. Hold the pose for a few breaths, then exhale and lower back down to the starting position.

Precautions:

If you have neck pain, keep your gaze forward or down instead of up toward the ceiling. You can also place a blanket under your knees for added support.

Half-Pigeon Pose (Ardha Kapotasana) can help to release tension in the hips and groin.

1. Start in a low lunge position with your back knee on the ground and your front leg extended straight out.

2. Place your hands on either side of your front leg and slowly straighten your back leg while keeping your pelvis level.

3. Once your back leg is fully extended, fold your front leg towards your chest, keeping your pelvis level the entire time.

4. Once your front leg is fully folded, you should be in a half-pigeon pose. Place your elbows before you for a deeper stretch and rest your forehead on your hands.

5. Hold the pose for 30 to 60 seconds, then slowly release it into a low lunge position. Repeat on the other side.

Precautions:

If you have a back injury, do not practice this pose.

Locust Pose Bond Hands (Salabhasana) can help to strengthen the back muscles.

1. Start lying on your stomach with your feet and arms at your sides.

2. Gently lift your head, chest, and legs off the ground, keeping your navel pulled towards your spine.

3. Reach back with your hands and interlace the hands together.

4. Gently pull your upper body off the ground, using your arms for support.

5. Hold this pose for 30 to 60 seconds, then release and return to starting position.

6. Repeat 3-5 times.

Precautions: Do not place your hands behind your back if you have wrist problems. Place them on your thighs instead.

Bow Pose (Dhanurasana) can help to improve flexibility in the spine and shoulders.

1. Lie down on your stomach with your legs extended behind you and your arms by your sides.

2. Bend your knees and reach back to grab your ankles with your hands.

3. Inhale and lift your chest and legs off the ground, then exhale and press your feet into your hands as you lift your hips even higher.

4. Hold the pose for a few breaths, exhale, and release it back to the ground.

Precautions: Do not practice this asana if you have neck or lower back injuries.

Sacral Chakra Advance Yoga Sequence

scaral chakra advance yoga sequence

Yoga flows and sequences for the Sacral Chakra focus on hip-opening poses to release stagnant energy and promote creativity and sexual expression. Begin by warming up with some gentle stretches. Then move into a more dynamic practice featuring hip-opening poses. Finally, finish off with some restorative poses to soothe the nervous system. Remember to listen to your body and only do what feels good – this is your practice, after all!

If you’re feeling stuck or blocked in your creativity, it may be time to focus on your Sacral Chakra.

Standing Forward, Bend Hands Under Feet Pose/Gorilla (Pada Hastasana) can help to lengthen the hamstrings.

1. Start with the Mountain Pose (Tadasana).

2. Bend forward from the hips, keeping your back as straight as possible.

3. Place your hands on the floor beneath your feet and press down into your palms to lift your hips and chest higher.

4. Hold for 3-5 breaths, then release to Mountain Pose.

5. Repeat 2-3 times.

Precautions:

If you have high blood pressure or are pregnant, avoid this pose. To modify, place your hands on your hips instead of under your feet.

Downward Facing Dog (Adho Mukha Svanasana) can help to improve flexibility in the hamstrings and calves.

  1. Start in a Tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees aligned under your hips.
  2. As you exhale, tuck your toes and lift your hips up and back, coming into an upside-down “V” shape.
  3. Keep your knees bent as much as you need to to keep your spine long. You can also put a blanket under your heels for support.
  4. Try straightening your legs and bringing your heels closer to the ground to deepen the pose.
  5. Keep your arms and shoulders strong and engaged as you press your palms into the ground.
  6. To come out of the pose, exhale and release back into a Tabletop position on your hands and knees.

Precautions:

If you have wrist pain, place a blanket under your hands for support.

Half Splits (Ardha Hanumanasana) can help to improve flexibility in the hamstrings, groin, and quads.

  1. Start in a downward-facing Dog position with your hands and feet on the ground.
  2. Inhale and move your right foot between your hands, exhale, and lower your left knee to the ground.
  3. Inhale and lift your chest, exhale, bend forward, and press your chest into your right foot.
  4. Hold the pose for a few breaths, then inhale and release back to the downward-facing dog position. Repeat on the other side.

Precautions:

If you have knee pain, place a blanket under your knee for added support.

Warrior III Pose (Virabhadrasana C) can help to improve balance and coordination.

1. Start in a standing position with your feet together.

2. Shift your weight to your left foot and lift your right leg up, keeping it straight.

3. Lean forward, keeping your back straight, until your body forms a straight line from your left heel to the top of your head. Your gaze should be forward or down.

4. Reach your arms to the sides, parallel to the ground, with your palms facing down.

5. Engage your core muscles and keep your pelvis squared.

6. Hold for 30 to 60 seconds, switch sides and repeat.

7. To come out of the pose, slowly lower your right leg and return to standing.

Precautions:

If you have trouble balancing, try practicing near a wall or holding onto a chair for support. Keep your pelvis squared and your core engaged throughout the pose. Don’t let your lower back round; focus on lengthening your spine.

Reverse Warrior Pose (Viparita Virabhadrasana) can help release shoulder and neck tension.

  1. Start in the Warrior II position with your feet wide apart and your left leg bent at a 90-degree angle.
  2. Inhale and lift your arms up to the sky, then exhale and lean your torso over to the right as you lower your right hand down towards your right thigh.
  3. Hold the pose for a few breaths, then inhale and release back to the Warrior II position. Repeat on the other side.

Precautions:

If you have neck pain, keep your gaze forward instead of up at your hands.

Half Moon Pose (Ardha Chandrasana) can help to improve flexibility in the hamstrings, groin, and quads.

1. Begin in Warrior III Pose with your left leg extended behind you and your right leg forward.

2. Place your left hand on the ground beyond the little-toe side of your left foot, about 12 inches away.

3. Extend your right arm up toward the sky, keeping your shoulder blades squeezed together and your fingers moving outward in opposite directions.

4. Rotate your upper torso open to the sky.

5. Both hips should be externally rotated.

6. To deepen the pose, try lowering your right hip toward the ground while keeping your left leg straight.

7. Hold the pose for 5-10 breaths before returning to Warrior III and repeating on the other side.

Precautions: Avoid this pose if you have high blood pressure or are pregnant. To modify, keep your back leg bent.

Side Plank (Vasisthasana) can help to strengthen the shoulders, arms, and core muscles.

  1. Start in Plank Pose with your feet hip-width apart.
  2. Step your right foot up to meet your right hand, stacking your left foot behind your left hand.
  3. Keep both legs strong as you open your hips and twist your torso to the right, bringing your right shoulder around to stack on top of your left.
  4. Reach your right arm up to the sky, and gaze up at your fingertips. Hold for five deep breaths, then repeat on the other side.

Precautions: If you have shoulder problems, do not practice this pose.

Goddess Pose (Utkata Konasana) helps to open the hips and chest while also strengthening the legs.

  1. Start in a standing position with your feet wide apart and your arms by your sides.
  2. Inhale and bend your knees, exhale, and bring your palms together in front of your chest.
  3. Hold the pose for a few breaths, then inhale and release back to standing.

Precautions: If you have knee problems, do not practice this pose. To modify, place your hands on your hips instead of behind your back.

Wide-Legged Forward Bend C (Prasarita Padottanasana C) helps to stretch the hamstrings and lower back.

  1. Start by standing in the Mountain pose. Step your feet apart wider than your hips, toes turned in, heels out slightly.
  2. Press into all four points of your feet and engage your legs. Tuck your tailbone slightly by bringing your pelvis to be neutral.
  3. Interlace your fingers behind your lower back and press your shoulder blades together.
  4. As you expand through your chest, draw your interlaced fingers down, then hinge forward to fold.
  5. Lift your interlaced fingers off your back and move them up and over toward your head.
  6. Drop the crown of your head down and relax your neck. As you lengthen through your spine, continue to draw energy up your front body.
  7. Hold for 5-10 breaths. To release, slowly lift your head and torso back up to standing.

Precautions: Avoid this pose if you have high blood pressure or are pregnant. To modify, place your hands on your hips instead of behind your back.

Frog Pose (Bhekasana) is a great way to open the hips and strengthen the legs.

1. Begin in Wide Child’s pose.

2. Extend your hips and slide both hands forward simultaneously, chest and forehead on the ground.

3. Hips can start high and bring the hip in line with the knees. Separate the feet as wide as the knees.

4. Hold the pose for 30 to 60 seconds.

5. To release the pose, slowly bring your hands back to your hips and then sit up straight.

Precautions:

If you have knee pain, place a blanket under your left knee for added support.

Hero Pose (Virasana) helps stretch the thighs and ankles and strengthen the back. The seated forward bend helps to stretch the hamstrings and lower back.

1. From kneeling on the floor, center your weight between your feet in a seated position.

2. If your buttocks don’t comfortably rest on the floor, raise them on a block placed between your feet.

3. Make sure both sitting bones are evenly supported. There should be a thumb’s-width space between the inner heels and the outer hips.

4. Rotate your thighs inward and press the heads of your thigh bones into the earth with the bases of your palms.

5. Rest your hands on your lap or on your thighs.

6. Draw your shoulder blades together and down, away from your ears.

7. Gaze straight ahead or close your eyes and focus on your breath.

8. To release, press into your feet and hands to lift your hips off the floor. Reverse the position of your legs and return to a kneeling position.

Precautions:

If you cannot sit comfortably on your heels, place a blanket under your buttocks for added support.

Seated Forward Bend (Paschimottanasana) helps to open the hips and chest, while also relaxing the mind.

  1. Start in a sitting position with your legs extended straight out in front of you and your arms by your sides.
  2. Inhale and lift your arms up overhead, then exhale and hinge forward from your hips until your palms reach the ground.
  3. If you can’t reach the ground, place your hands on a blanket or block for added support.
  4. Hold the pose for a few breaths, then inhale and release back to the sitting position.

Precautions:

If you have any back pain, keep your spine straight as you bend forward. If your hamstrings are tight, place a blanket under your knees for added support.

Supine Bound Angle (Supta Baddha Konasana) helps to open the hips and chest, while also relaxing the mind.

  1. Start in a sitting position with your legs extended straight out in front of you and your arms by your sides.
  2. Inhale and bend your knees, then exhale and place your feet on the ground so that the soles of your feet are touching.
  3. Inhale and lengthen your spine, exhale and gently lean back and rest your back on the floor.
  4. Relax your hands by your sides, palms facing upward.
  5. Hold the pose for a few breaths, then inhale and release back to the sitting position.

Precautions:

If you have any back pain, keep your spine straight as you bend forward. If your hamstrings are tight, place a blanket under your knees for added support.

The Bottomline

The Sacral Chakra is situated in the lower abdomen, just below the navel. It is associated with the element of water and is responsible for our creativity, emotional balance, and sexual energy. When this chakra is out of balance, we may experience emotional instability, creative blocks, or sexual problems.

Yoga is a great way to balance and heal the sacral chakra. By doing specific yoga poses that target this area, we can release repressed emotions, increase creativity and sexual energy, and bring harmony to our entire being. Sacral chakra yoga is a great way to heal and balance your entire system.

If you are looking to heal your Sacral Chakra, consider our detailed course on all seven chakras called Understanding Chakras.’ You will be amazed at the difference it can make in your life by working on all the different dimensions of your life.

online yoga teacher training 2024
Harshita Sharma
Ms. Sharma is a Consciouspreneur, Writer, Yoga, Mindfulness, and Quantum Meditation teacher. From an early age, she had a keen interest in spirituality, saint’s literature, and social development and was deeply influenced by masters like Paramhansa Yogananda, Ramana Maharishi, Sri Poonja Ji, and Yogi Bhajan.

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