Sacral Chakra Yoga: Poses To Open Swadhisthana Chakra

The sacral chakra, also known as Svadhisthana, is one of the seven main energy centers or chakras in the body, according to yoga and Hindu traditions. It is located in the lower abdomen, just below the navel. The sacral chakra is associated with emotions, sensuality, creativity, and pleasure. Practicing yoga can help balance and activate the sacral chakra.

Yoga poses that strengthen and open the hips can help release tension and stimulate energy flow in this area. Poses like Baddha Konasana (Bound Angle Pose), Upavistha Konasana (Wide-Angle Seated Forward Bend), and Gomukhasana (Cow Face Pose) can open and stretch the hips, encouraging the flow of energy through the Sacral Chakra.

The Sacral Chakra is associated with the element of water, which symbolizes fluidity, creativity, and adaptability. Practice sequences that mimic the gentle and continuous movements of water, such as Sun Salutations or Vinyasa Flow, can help stimulate the energy of the Sacral Chakra.

Additionally, engaging and strengthening the pelvic floor muscles can also support the activation of the Sacral Chakra.

Read on to learn about the yoga poses to balance the energy flow in the Sacral Chakra as well as help you strengthen yours.

Yoga Poses To Open Sacral Chakra

Here are five yoga poses you can use to help strengthen and balance your sacral chakra:

Baddha Konasana (Bound Angle Pose)

As you practice Baddha Konasana, imagine the energy becoming balanced and flowing freely, promoting creativity, sensuality, and emotional well-being.

Steps to do:

• Start by sitting on the floor with a straight spine. Extend your legs in front of you.
• Bend your knees and bring the soles of your feet together, allowing your feet as close to your groin as feels comfortable.
• Hold your feet or ankles with your hands, and gently press your knees down towards the floor.
• Lengthen your spine and relax your shoulders.
• Slowly fold forward from your hips, maintaining a long spine, and relax your shoulders.
• Breathe deeply and hold the pose for several breaths or longer if comfortable.

Anjaneyasana (Low Lunge Pose)

While Low Lunge Pose (Anjaneyasana) primarily targets the hip flexors, it can also help open and activate the Sacral Chakra (Swadhisthana). As you practice Low Lunge Pose, allow your body to sink into the stretch while maintaining a sense of stability and grounding.

Steps to do:

• Start in a standing position. Step your right foot forward, creating a long stance with your feet hip-width apart.
• Bend your right knee and lower your left knee down to the floor.
• Keep your torso upright and lift your chest. Engage your core muscles to support your posture.
• Relax your shoulders away from your ears and soften your facial muscles. Take deep, slow breaths as you hold the pose.

Malasana (Garland Pose)

Garland Pose or Yogi Squat, can help open and activate the Sacral Chakra (Swadhisthana). This pose is particularly beneficial for opening the hips and promoting a sense of groundedness and connection to the earth.

Steps to do:

• Squat down with your feet slightly wider than hip-width apart.
• Lower your hips toward the ground, keeping your heels on the mat if possible.
• Bring your palms together at your heart center and use your elbows to gently press your knees apart.
• Maintain an upright spine and take deep breaths, feeling the opening in your hips and groin.

Virasana (Hero Pose)

While Virasana is primarily known for its benefits in opening the hips and stretching the thighs, it can have a positive impact on the energy flow in the pelvic region and contribute to overall chakra balance.

Steps to do:

• Start by kneeling on the floor with your knees together and your feet slightly wider than hip-width apart.
• Sit back on your heels, keeping your spine long and upright.
• Rest your hands on your thighs or place them in your lap with palms facing up.
• Close your eyes, take deep breaths, and direct your attention to the pelvic region.

Pavanamuktasana (Wind-Relieving Pose)

Pavanamuktasana can indirectly support the opening and balancing of the Sacral Chakra (Swadhisthana) by promoting the release of tension in the lower abdomen and stimulating digestion. While it may not specifically target the Sacral Chakra, it can help create a sense of relaxation and harmony in the pelvic region.

Steps to do:

• Lie on your back with your legs extended.
• Take a deep breath in and as you exhale, bring your both knee towards your chest.
• Wrap your arms around your shins and gently hug your knees in towards your belly.
• As you continue to hold your right knee, gently rock from side to side, massaging the lower abdomen and sacral area.
• After several breaths, release your legs and return them to the extended position on the floor.

Conclusion

By incorporating the above Sacral Chakra yoga poses into your daily practice you can help to relieve some of the physical tension and blockages that can build up in your Sacral area.

Continuous practice of the yoga process helps to discard the negative thought chain and focus on positive thinking and boosting self-confidence.