The Second Chakra: Svadhistana or Sacral Chakra

This week, we continue the 7 chakra series by moving upward from the root toward the second chakra in the subtle energy centers of the body. The svadhisthana or sacral chakra is the seat of life and is found in the lower abdomen, that is, between the pelvic bowl and the belly button. Other parts of the body affected by this energy center are the womb, genitals, kidneys, bladder, and circulatory system.

Its function is desire, pleasure, sexuality, movement, procreation and nurturance. It is associated with the element of water (think about how the pelvic bowl contains liquid.) Its inner state is feelings or emotions. Glands associated with the sacral subtle energy center are the ovaries and testicles. When this chakra is out of balance, it can be associated with impotence, frigidity, uterine malfunctions, bladder or kidney issues, and/or a stiff lower back.

Taste is the sense associated with the Svadhisthana chakra. The root word in Svadhisthana svad or to taste sweet or with pleasure.

The symbol for the sacral chakra as shown above is six lotus petals. Notice that the symbol includes a crescent moon that refers to this chakra's connection to the moon that controls the ocean tides. Thus, its association with the element of water.

Balance the sacral chakra with crystals such as carnelian or moonstone. Drink a sufficient amount of liquids and light some incense such as gardenia, orris root or damiana. Its color is expressed as orange.

Yoga Movement & Poses for Balancing the Sacral Chakra

Do some yoga poses that involve the hips, low back and pelvic bowl.

Engage the pelvic floor with some Kegel exercises. Both men and women should do Kegel exercises as we age. These exercises help avoid a host of issues including incontinence and sexual dysfunction. I will start you off here by helping you identify the muscle of the pelvic floor.

The next time you need to urinate (or take a bio break), stop your flow mid-stream. The muscles that stop the stream are your pelvic floor muscles. Then release and continue the stream. It is these muscles that we want to strengthen. There are many resources on the web as how to best do Kegels for both men and women. I encourage you to seek them out.

Pelvic tilts are another good way to tap into your sacral chakra. Lie on your back, press your feet into the mat and lift just your low back a half inch or inch off the mat. You can also do these tilts while lying on your bed. Use your feet pressing down for stability. It is a very subtle move but does wonders for strengthening the sacral area and releasing tightness in the low back.

Happy Baby pose and Garland (malasana) are two traditional yoga poses that strengthen the sacral area.

Happy baby is done by lying on your back, sticking your legs in the air just like the cutie above. To turn this into the full pose, there is one more step before sticking your legs in the air. Grab the outsides of each foot and press the knees down towards your. You can rock your baby from side to side if you like. Happy baby is a deep release of the lower back and is particularly good after doing any type of backbend.

If your knees and hips are in good shape, try garland with your back against the wall and your feet more than hip distance apart. Sink down into a squat with your back straight against the wall and your tailbone slightly lifted off the floor. This is a tough one that not everyone's anatomy can do. So don't worry if you can't.

Disclaimer: These poses and exercises are shared here generically. Always check with your doctor before engaging in any yoga asana practice. If you have already done so, you may still have to modify these poses to meet the needs of your own body and work with a qualified teacher.

If you would like to know more detail about the chakras, I recommend what is commonly referred to as the English-language bible of chakras by Anodea Judith, PhD. Wheels of Life.

Yoga Nidra Workshop

This month, in lieu of my regular Yoga Nidra Workshop, I am teaching an online workshop through Osher Lifelong Learning (OLLI) at Eckerd College. If you or a friend are interested in taking a deep dive into Yoga Nidra or get some foundation before doing a full Yoga Nidra meditation, feel free to sign up with this link.

Usual Announcements

If you would like one on one time with me, contact me directly so that we can set something up.

As with every week, Yoga Nidra class is tonight at 7:30. Payment is on a sliding scale.