The Sacral Chakra

Svadhisthana, or the Sacral Chakra, coincides the area just in front of your low back and sacrum, the pelvic cavity and low belly. Organs associated include the urinary tract and genitals, and this chakra governs fertility, sexuality and creativity.  

During this practice, imagine a glowing orange light suffusing your pelvis and low belly. on exhalation audibly, softly or silently repeat the syllable “Vam.” Vam is the seed syllable associated with the Sacral Chakra and you may feel its vibration.

Things you might want to have handy: Yoga Mat, Yoga Towel or Blanket, Yoga Strap, Yoga Bolster

It is recommended to perform the warm-up before starting this routine.


Step 1: High Lunge
Duration: 3-12 breaths
Pose Review: High Lunge

From Mountain Pose, Step back about 4 feet with your left foot and balance on the ball of your back foot. Drawing up through the core, reach your arms up along your ears.


Step 2: Revolved Side Angle

Duration: 3-12 breaths
Pose Review: Revolved Side Angle Pose

From High Lunge, lengthen forward and begin to spiral to your right from deep in your belly. Bring your left elbow to the outside of your right knee to complete the twist and place your hands together.

Repeat Steps 1-2 on the other side.


Step 3: Awkward Chair Pose, variation
Duration: 3-12 breaths on each side
Pose Review: Awkward Chair Pose

From Mountain Pose, bend your knees and lower your hips until you are in a sitting position without a chair, reaching your arms up beside your ears. Your core should be wholly engaged. Drawing your belly in, begin your twist to the right from deep in your belly and finish your twist by placing the back of your left forearm on the outside of your right knee. You may reach up with the right arm, or place your palms together in front of your heart.

Repeat on the other side.

        
Step 4: Straddle Forward Bend Twist
Duration: 3-12 breaths each side
Pose Review: Straddle Forward Bend Twist

Standing sideways on your mat, step your feet as far apart as you are tall and turn your toes in just a bit so you are in a wide, pigeon toed stance. Joining your hands behind your back and engaging the pelvic floor and core muscles to the spine, lower your spine by rotating your pelvis over your legs, stopping if your low back rounds or complains in any way. Bring your right hand to the floor or a block and twist from deep in your belly toward your left as you reach your left hand up.

Repeat on the other side.

    
Step 5: Simple Seated Twist
Duration: 3-12 breaths each side
Pose Review: Simple Seated Twist

From Easy Pose, begin by drawing up through center. Begin your twist from your low belly as your turn to your left and bring your right hand to the outside of your left knee and your left hand to the ground behind your left hip. Lengthen with each inhale, and twist with each exhale.

Repeat on the other side.


Step 6: Mariachi’s Twist
Duration: 3-12 breaths each side
Pose Review: Mariachi’s Twist

From Staff Pose, bend your left knee and place your left foot in front of your left hip beside your right thigh. Maintain your right leg in an extended and fully engaged position. Drawing up through center, turn from deep in your core and bring your right elbow to the outside of your left knee and reach your left hand behind your hip. Inhale, lengthen. Exhale, twist.

Repeat on the other side.


Step 7: Half Lord of Fishes Pose
Duration: 3-12 breaths on each side
Pose Review: Half Lord of Fishes Pose

From Staff Pose, bend your right knee out to the side and bring your right heel next to your left hip. Bend your left knee so that the knee remains pointed to the ceiling and bring your left foot onto the ground in front of your left hip. Elevate your hips on a blanket if your low back rounds, even a little bit. From your deepest core, begin your twist to the left and wrap your right arm around your left knee and reach your right hand back behind you. Lengthen and revolve.

Repeat on the other side.


Step 8: Pigeon Pose, variation
Duration: 3-12 breaths
Pose Review: Pigeon Pose

From all fours, bring your right knee up to your right wrist and your right foot near your left wrist. Lower your hips as you reach your left leg out behind you. Stay here and level your hips, breathing through any intense sensation. Place your left elbow on the ground in front of your shin and twist from deep in your belly, spinning your chest toward your right knee. Reach your right arm up or wrap it behind your waist.

Repeat on the other side.


Step 9: Goddess Pose

Duration: 12 breaths
Pose Review: Goddess Pose

From Staff pose, bend your knees and bring your feet together. Lower your torso back on your hands and elbows. You may support your torso on a bolster and your knees on blocks or blankets.

To come out, use your hands on the outside of your knees to bring them toward one another.


Perform the relaxation sequence to complete this routine.