Are you feeling a lack of passion in your life or low libido? Maybe you’re experiencing hormone imbalances or a strong urge towards overeating? You may be experiencing an imbalance in your sacral chakra. In today’s yoga class, we focus on poses that open the sacral chakra to bring more awareness to the region just below the navel.
A chakra is sanskrit for “wheel” and is regularly depicted as spinning, colored wheels of energy. A chakra is an energy center in the body, with the major seven running along the length of the spine. The sacral chakra is located towards the bottom of the main chakra system, just below the belly button.
The sacral chakra is generally associated with the color orange and the feeling of passion. It is the main chakra for:
- Connection to others and experiences
- Sexual energy and creativity
- Emotions related to abundance, well-being, pleasure, passion
Today’s sequence will help you to get more connected within the body. We will open up the hips, allowing emotions and creativity to come forth. We also stimulate the lower abs to wake up the energy in the low belly. This is a wonderful practice to ignite more passion in your day.
This is a basic seated pose with crossed legs. Sit comfortably with the spine long, pressing the tailbone into the floor and lifting the top of your head towards the ceiling. Hands can rest palms down or palms up on the knees.
Baby Cradle Pose
Start seated in easy pose. Lift up the top leg and cradle the lower half of the leg in your arms. If possible, place the foot in the crook of the opposite elbow, wrapping the other arm around the knee, and clasping the fingers together in front. Gently pull the leg towards your chest. Additionally, you can rock the leg a bit from side to side.
Cobbler or Bound Angle Pose
Start from seated position with your legs out straight in front of you. Bend into the knees and bring the souls of the feet together, allowing the knees to fall out to each side. Pull the heels as close to the pelvis as comfortable, keeping the hands wrapped around the ankles and lift your chest forwards. Hold here for a couple breaths. Then walk the fingers forwards and allow the head to drop, rounding into the back.
Extended Child’s Pose
From hands and knees, bring the big toes together and take the knees out as wide as the mat. Sit back onto the heels and walk the hands forward, bringing the forehead down onto the mat. Allow the belly to drop between the thighs and sink into the hips. Reach through the fingertips, but allow the shoulder blades to stay in place.
From downward facing dog, step the right foot up in between the hands, making sure that the knee is stacked right over the foot. Lower the left knee onto the ground and slide the left foot back until you have a comfortable stretch in the hip and groin, keeping the right knee stacked over the ankle. Arm variations: Beginners may choose to keep the hands on the floor or on top of the right knee. For more of a challenge, raise the arms overhead, keeping the shoulder blades back, and enjoy an optional backbend.
Extended Side Angle
From standing, step or jump your left foot back, about 3.5 to 4 feet apart. Reach both arms out to the side, actively reaching through the fingers. Turn the right foot towards the front of the mat and angle the left foot at ninety degrees. Bending into your right leg, try and get the thigh to be parallel with the ground and the knee directly stacked on top of the ankle. The left leg will remain straight and strong. Bringing the right elbow onto the right knee, continue to reach the left arm overhead. Option is to bring the right fingertips on to the ground for more intensity. Repeat on the other side.
From standing, turn to face the long edge of your yoga mat and step or hop your feet wide and parallel, about 3 feet apart. Turn your toes out and your heels in, creating a 45 degree angle with each foot.On an exhale, take a deep bend in your knees, moving toward bringing your thighs parallel to the ground and your hips in line with your knees. The knees have a tendency to bow inwards as they bend, so ensure that your knees remain stacked directly over your ankles. Bring the arms out to the side and create “cactus arms” or a ninety degree angle with the arms, fingertips reaching upwards. Optional variations: Lift one heel and then the other, or challenge yourself by lifting both heels off the ground at the same time.
Standing Wide Legged Forward Fold
From standing, turn to face the long edge of your yoga mat and step or hop your feet wide and parallel, about 3 feet apart. Turn the toes inward and the heels out. Place the hands on the hips and start to hinge forward from the waist, keeping the back as straight as possible. When you have gone as far as you can with a straight back, release the head down and allow the back to round, bringing the hands to the floor or the ankles. Hold here for 5-10 breaths. To come back up, bring the hands back to the hips and rise with a flat back.
Stand at the front of the mat with the feet about hip distance apart. Spread the toes wide and press all four corners of the feet into the mat. Activate the legs, tuck the pelvis slightly under, and pull the bellybutton in towards the spine. Arms should be by your sides, palms facing forwards, allowing the shoulder blades to pull down and back, expanding the chest. The top of the head presses up towards the ceiling as the feet press into the floor, lengthening the spine.
Standing Knee to Chest
Beginning in mountain pose, plant your left foot firmly on to the ground, spreading the toes and energizing the leg. Lift the right knee up towards the chest, bringing both hands to clasp around the knee (or behind the thigh). Continue to lift the chest open and pull the knee towards the chest, dropping the shoulder blades back. Draw in the abs for core strength and balance.
Garland Pose or Yogi’s Squat
Start from standing in mountain pose. Step the feet wider than hip distance, turning the toes out and the heels in. Squat down and reach your tailbone as close to the floor as possible. Aim to keep your heels on the floor if possible, walking the feet further out or closer together to accomplish this. For balance, keep hands on the floor in front of you or on block. If balance, bring the hands to prayer at heart center and press the elbows into the knees to open the hips.
Standing Forward Fold
Start standing in tadasana. On an exhale, hinge forward at the waist with a straight back and bring your hand towards the ground. Depending on flexibility, bring your hands to the shins, floor, or yoga block. You can also keep a slight bend in the knee. Allow the hand and shoulder to relax downwards.
From hands and knees, place the hands directly underneath the shoulders, pressing into the palms, and lifting into the tops of the shoulders. Tuck the toes and step each foot back, bringing your body into one straight line. Tuck the pelvis, pull the bellybutton up towards the spine, and press the thighs together. Aim to make one long line with the body, not allowing the tailbone to lift or the hips to drop too low.
Upward Facing Dog
Start laying on your belly with the feet stretched back behind with the tops of the feet pressed into the mat. Bring the palms underneath the shoulders, fingers spread wide, and the elbows are pulled in. On an inhale, press into the palms as you pull the body slightly forward and straighten into both arms. The torso and chest should open forward and the tops of the thighs are lifted from the ground. Lift the tailbone towards the pubis, keeping the buttock relaxed and the hips squared forward.
Seated Wide Legged Forward Fold
Start seated with both legs stretched out straight in front of you. Spread the legs out away from each other as far as comfortable for you, pulling back the flesh of the buttock so you are sitting directly on the tailbone. Place the hands out in from of the pelvis and lift through the chest as you lean forward, keeping a straight back. Remain here for a couple breaths, then fold forward completely, allowing the head to drop forward and the back to round. Hands can continue to walk forward or reach out for the ankles.
Lying on your back, bend the knees and place the feet on the floor, close to the tailbone and about hip distance apart. Place the hands palms down on both sides of the hips. On an exhale, lift the hips and the buttock up towards the ceiling. Try to keep the thighs parallel to the floor and roll the shoulder blades underneath. Option is the clasp the hands together below the lower back, continuing to pull the shoulder blades together.
Happy Baby Pose
Start lying on the back. Bend your knees into your chest and separate the feet and knees wide, holding on to the outer edges of the feet. Open your knees slightly wider than your torso, then bring them up toward your armpits. Rock side to side on the back, actively pulling the knees wide and towards the floor.
Savasana – Don’t skip this one! This may not seem like it, but it is the most difficult yoga pose that you can accomplish. Laying flat on your back, bring the arms to your side with the palms up, allowing the shoulders to roll back. Allow the toes to fall out to the side and tuck the chin in slightly to make sure the back of the neck is straight. Relax the body as much as you can and rest here for 3-5 minutes.
Ready to open up creativity using your sacral chakra with these yoga moves? Keep this routine nearby you by printing out this one page PDF.
Questions about the routine or how to get in touch with your sacral chakra? Comment below and let’s keep the conversation going!