Yoga For Our Sacral Chakra

The sacral chakra is our creative and sexual centre and is located below our belly button and just above the pubic bone. This chakra helps us to express ourselves both creatively and sexually. When the sacral chakra is in balance we are playful and fluid and don’t feel restricted, we have a positive feeling of self worth and enjoy everything that life has to offer.

Sounds good doesn’t it? Here are some examples of yoga poses that can help keep our sacral chakra balanced and energised so we can continue to enjoy life to the max!

Pelvic Tilt

As many of the yoga poses for our sacral chakra involve our sacrum and pelvic area pelvic tilts are a good place to start.

• Lie on your back with your legs bent and your feet hip distance apart.
• Place your heels close to your buttocks.
• Gently press your feet into the mat and rock your pelvis forward and backwards.

Supta Baddha Konasana (Reclined Bound Angle/Butterfly Pose)

• Lie on your back with your legs bent and your feet placed as near to your buttocks as is comfortable.
• Bring the soles of your feet together and allow your kness to fall and extend outwards towards each side of the mat.
• If this feels uncomfortable or you feel you need some extra support under your knees you can place a folded blanket or foam blocks by the side of each knee.

Windshield Wiper Legs

• With your knees bent move your feet as wide as your yoga mat.
• Bring your arms out wide with your palms facing downwards.
• Inhale and bring both knees to the right side of the mat or onto the floor. Pause and feel the stretch.
• Exhale and bring both knees back to centre.
• On the inhale now take your knees to the opposite side, the left side of the mat. Pause here to feel the stretch on your right side.
• Continue alternating sides (upto 3 times each side), picking up the speed if you feel comfortable doing so.

Balasana (Happy Baby Pose)

• Sitting on the heels of your feet, fold your torso over your thighs and rest your forehead on the floor in front of you.
• Stretch your arms out in front of you or by your sides (wherever you feel comfortable) and stay here for a few breaths.

Baddha Konasana (Cobblers pose/Bound Angle Pose)

• Sitting up straight with your legs out in front of you.
• Bend your knees and pull your heels toward your pelvis.
• Drop your knees out to the sides and press the soles of your feet together.

Upavistha Konasana (Open leg/seated forward fold)

• Start by sitting on the floor in Staff Pose with your legs out in front of you.
• Place your hands on the floor behind you and lean your torso back slightly.
• Stretch your legs out as wide as is comfortable.
• Press your hands firmly into the floor and gently bring your buttocks forward along the floor.
• Making sure your knees are pointing towards the ceiling, flex your feet and press your legs down toward the floor.
• With your spine long and straight, begin to walk your hands forward between your legs.
• Extend your tailbone toward the back and tilt your pelvis so you have a natural curve in your sacrum.
• Reach out as far as is comfortable without rounding your back.
• You should feel a slight stretch in your hamstrings.
• Hold here for a few breaths and then walk your hands back towards your body and sit upright.
• Bring your knees together so you’re back in Staff Pose.

Eka Pada Rajakapotasana (Pigeon Pose)

• From your low lunge, bend your left knee in front of you and stretch out your right leg back and lower your pelvis to the floor.
• Keep your front foot flexed and repeat on the other side.
• If you want a deeper stretch, roll your left ribs down towards the ground and stretch your arms out on the floor in front of you.