A Yoga Practice for Your Sacral Chakra

As human beings, we are engineered to create.  Some of us do so by raising children; others generate art; many of us do both. Unfortunately, the pace of modern life often drains our reserves, leaving us burned out and unproductive. Combine this with the stresses added by the pandemic, and is it any wonder we feel useless?

Scientific studies have demonstrated a connection between yoga and creativity in any form. A regular yoga practice strengthens our connection to the Source (Higher Power, Nature, God/dess, whatever you call that power greater than yourself.) It also forces us out of our negative headspace and into a place of greater receptivity. The sacral chakra, Svadhisthana, is connected to our reproductive systems and creative energies; this energy center is also useful for dealing with issues associated with addiction. 

An asana practice that works the hip and groin area stimulates Svadhisthana, but these postures need to be approached with respect. Take the time to warm up the body and try to avoid ego-driven pushes to stretch as far and as fast as possible. When setting an intention for this practice, consider working with the idea of self-care.

1. Start in Simple Seated Pose (Sukhasana) with your right leg in front. Straighten the spine. Consider sitting on a bolster to lower your knees, or sit with your back against a wall for support. If Svadhisthana is out of whack, your lower back may well be stiff, so start slowly with your breath. Take a moment to take two or three slow inhalations and exhalations, keeping the length of each one even. If you feel impatience here, try to let the feeling drift through your mind and away. You are experiencing some of the mental escapades that have led to burnout; accept this but try to let the feelings go.
2. Take a seated forward fold for each side of your hips: from seated, place your hands on the floor behind your rear end and push your arms straight, slightly puffing out your chest.  Bend forward slowly, from the hip, moving your arms in front of you.  Continue to walk your arms forward, stopping at the point in which you feel a comfortable stretch in the low back and/or hip, keeping your back straight. Hold the final pose for a few breaths before coming out slowly. Re-cross your legs so that the left leg is in front, and repeat these directions.
3. Come to a ‘table-top position’ with your hands directly under your shoulders and your thighs directly under your hips.  Take a few Cat-Cows (Bitilasana-Marjaryasana) to flex and extend the spine. Then raise your right hand and left leg. Reach your hand out to the wall in front, your leg out to the wall in back, your back straight.  Enjoy the balance – you are working your entire core.  Breathe, then lower your appendages with control.  Repeat on the other side. This ‘bird dog’ sequence will strengthen your back and help it to stabilize your core.
4. Come to standing.  A few repetitions of Surya Namaskar, or Sun Salutations, will warm the body. Choose your favorite – half, modified, A, B, or C – or mix and match to your heart’s delight. You are building heat and disclipline (tapas), which will help to dispel the mental clouds. Take your time here, and don’t be afraid to continue moving slowly.
5. When you are ready, return to the floor. Take Sukhasana again, and then move into Fire Log or Agnistambhasana. Hold this pose or move through it into one or more Padmasana variations (Half-Lotus, and Full Lotus.) Work progressively, spending a few breaths at each change, coming in and out of asana with focus and respect.  Repeat the sequence on the other side.
6. Take Baddha Konasana or Bound Angle Pose with a straight spine or bending forward from the hip – your choice.
7. Move into your version of Kapotasana (Pigeon) on each side. Start with Pigeon on your back if your hips are super tight; when you’re ready, you can try an upright version. This is another pose that should be help for a few breaths at each stage and on each side; I often find myself starting on my back and then taking the upright position. Here, I breathe with my arms extended, then with my forearms on a block, and then, maybe, with my forearms on the ground. Each side is different, and I always find myself having to work with emotions as well as with my physical body.
8. If you’re upright, return to your back. Spend some time in Viparita Karani (Legs-Up-The-Wall) before moving to Apasana (Knees to Chest), and finally Savasana.

This sequence can be particularly challenging if your hips are tight, and it’s important to move slowly to avoid injury. If any of this asanas are new to you, please learn them from a qualified teacher before integrating them into your personal practice. Consider using props to help you access each asana safely, and back off from any pose that actively hurts!

This practice works well before meditation, and you may find that following this sequence with seated breathwork (pranayama) or dharana (concentration exercises) to be especially powerful. Please leave me a comment on your experience here!