Welcome to our 3rd Minimalist Chakra post. Today, we will be exploring Svadisthana Chakra or Sacral Chakra. As a quick refresher, Svadisthana chakra can be summed up below.
Guiding Question: Are your comfortable with your sexuality?
Svadisthana chakra involves the power of relationships, creativity, control and personal identity. This all makes sense when you consider where this chakras is located; pelvis. This includes your lower abdomen, navel and sexual organs.
If that question makes you uncomfortable, don’t worry – thats kind of that point.
As an example of sacral chakra blockages, I want to share some of my personal experiences in this area. You know how teachers lead body scans in class sometimes? Well, anytime I’ve been led in one, my brain skips right over my pelvis, like it isn’t even there.
Even now, sitting on my couch writing this post, I can’t bring my mind to focus on my pelvis without a heck of a lot of work and mental discomfort.
I didn’t really realize it before I started my teacher training 2 ish years ago that so much of my identity as a person and specifically as a woman, is bound up in my sexual identity and specifically in my ability to sexually satisfy others.
I’m still not crystal clear on how I ended up at this place, but I know that yoga has been helping me unravel my self worth and help me come to a place where I know I am worth so much more than the sum of my sexual organs.
I don’t know if any of you can relate to this kind of identity, but if even one of you does – then it was worth sharing.
To help you flush out some of your sacral baggage (both physical and mental), I have created a sequence for you that will help create some space and movement in your pelvis and hips.
20 Minute Space Creating Sequence – Short Version
1) Square/Fire Log, 2) Pigeon, 3) Wide Legged Forward Fold, 4) Reclined Hero
20 Minute Space Creating Sequence – Detailed Cue Version
1) Square/Fire Log
Option 1: For those open hipped yogis among us
- From a seated position, stack your left shin onto your right, keeping both of your feet flexed to protect your knees.
- Wiggle your hips around a little bit until you find a comfortably comfortable that you can sustain for 5 minutes.
- Stay seated upright, or fold forward over your legs, whichever you find more comfortable. Stay in this asana for around 5 minutes. Don’t forget to breathe!
- When ready, slowly unstack your shins and extend your legs out in front of you and roll them around. Be gentle with yourself.
- Repeat Steps 1-4 on the right side.
Option 2: For those still working on unlocking their hips
- From seated, bring your right foot toward your left hip, and cross your leg leg over top, bringing left foot to right hip. If you left hip comes off the ground, wedge a pillow underneath it.
- Wiggle yourself into a comfortable position. Fold forward onto your legs if you wish, resting your chin on your knees.
- Stay here for 5 minutes.
- When ready, lean back onto your elbows, uncross your legs and plant your feet on the floor. Move your hips from side to side like windshield wipers.
- Repeat Steps 1-4 on the other side.
2) Pigeon Pose
- Make your way into downward dog, stretching out anything that needs to be stretched.
- Inhale your right left up. As you exhale, swing your leg between your arms, so your shin is parallel (ish) to the front of your mat, bringing your back leg down to the ground.
- If you knee is very unhappy here, bring your foot closer to your body to lessen the stretch. You can also wedge a bolster or pillow underneath your right hip for extra support.
- Start to fold your torso over top of your leg, lengthening out your spine as you do. You can rest on your forearms or another pillow if you like.
- Stay here, breathing deeply into your outer right hip for 5 minutes.
- When ready, slowly push yourself back up onto your hands. Make your way carefully back into downward dog, making circles with your right knee when you get there.
- Repeat Steps 1-5 on your left side, when ready.
3) Wide Legged Forward Fold
- From downward dog, come into a seated position with your legs extended out in front of you.
- Extend your legs into a v-shape, only as far as you need to to feel a stretch in your inner thighs and hamstrings. If you are feeling any pressure in your sitting bones, lessen the shape of your V (you might be feeling bone on bone compression-not good).
- Options from here:
- Stay upright, placing your hands behind you for support.
- Come forward onto your forearms, resting your head on a block.
- Fold completely forward, resting your torso on a bolster.
- Breathe here for 5 minutes.
- When ready, slowly roll yourself up. Plant your feet on the mat, placing your hands behind you and waving your knees from side to side like windshield wipers.
- Roll down onto your back, hugging your knees into your chest, rolling back and forth, side to side.
4) Reclined Hero Pose
- Come up onto your elbows, extend your legs out in front of you and roll them side to side.
- Being your left heel towards your left hip, extending your right leg out straight, or planting it on the floor for a more intense stretch.
- Either stay on your elbows, or come onto your back.
- Stay here for 3-5 minutes. When ready, roll away onto your right side and slowly extend your left leg.
- Repeat Steps 1-3 on the right side.
- Unroll yourself into savasana, and let your body melt into your mat for as long as you can.
- Kick ass at the rest of your day!!
Thanks for playing along with me Practical Yogis! See you next month for an exploration of Manipura (Solar Plexus) Chakra.
Comment below with what you liked, what you would like to see next time, or better yet, answer the chakra question above!
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