Svaddisthana-Exercises for sacral chakra

As with any exercise program, please consult a physician before performing these exercises. Follow the instruction given on the website. If an exercise hurts, stop doing it. You are solely responsible for your activity as regards these exercise. Make sure you are in good physical shape before performing these exercises.  The poses have links to websites that give instructions, some give some precaution, and variations for those who are less flexible than a professional yoga teacher.

Yogic Exercises

TreePose

Wide-AngleSeated Forward Bend

CatPose

ChildPose

BoundAngle Pose

GoddessPose

PelvicBreathing                                              

Pelvic Breathing too

Diagram for proper performance

Other practices that are wonderful for this chakra are brought to you from Earthy in the original class.

1. Stimulating with exercise

Pelvic Rotation—Begin this exercise for your sacral chakra by standing up straight, with your knees slightly bent and your pelvis dropped forward. Keeping your knees bent and flexible, rotate your pelvis in gradually decreasing clockwise circles, and then slowly increase the rotation size. Repeat the exercise, this time rotating in anti clockwise circles. Your head and feet should remain completely still while you’re doing this exercise, and the movement you are seeking to emulate is similar to those used in belly dancing. Repeat the exercise 6 times in each direction.

Pelvic Rock—using the same basic stance, rock the pelvis front to back without moving the head up and down.  This should not be a violant movement; just a slow, flowing rocking of the pelvis.

2. Calming with Aromatherapy

Anoint yourself with a few drops of chamomile, lavender, or ylang-ylang essential oil just below the navel. Lie on your bed and relax. Breathing deeply, inhale to a count of 4, hold for the count of 7, and exhale to a count of 8.  Do this four times, and return to normal abdominal breathing rhythms.   After a few weeks you can start working your way up to a maximum of eight times.  The count pace can be any duration, as long as the counting is the same pace throughout the process.  As you become more practiced, the counts can slow down a bit. Allow the relaxing and soothing energy of the oil to soak into your body, and feel it calming the sacral chakra as you continue to breathe deeply for a few minutes longer.

3. Relaxing Meditation

Goddess Pose—Lie on your back. Draw your knees up and drop them out to the side as far as possible, and place the soles of your feet together. If there is discomfort in this pose for you, place pillow under your knees for support. Hold this pose for a while and envision the color orange and the pleasure of this calm feeling. Repeat your affirmations, and feel the pleasure derived from this area of your body.

4. Movement

It is important in working with your second chakra that you find time for movement every day. Play music and dance freely when nobody is watching, or if comfortable for you partner. Take walks, run, and bicycle, make love, take belly dancing lesson (there are tapes for this).