Having read previously about the Sacral Chakra, we have learned that, a balanced sacral chakra can bring with it sense of creativity and connection to other people.

Here are some poses that can either stimulate the chakra to increase energy or release excess energy. Hold each pose for five, slow deep breaths.

Located in the lower abdomen, below the navel, this chakra relates to our sense of creativity and connection to other people.

An imbalance in this chakra can result in emotional instability, lack of energy and motivation, low self esteem and dependency on others. 

This can physically manifest in urinary infections, lower back pain, and irregular menstrual cycles among others.

A balanced sacral chakra will have you feeling full of energy, confident and inspired to enjoy each new experience life brings. The sacral chakra is represented by the colour orange.

Goddess Pose (Utkata Konasana)

Goddess Pose
  • Stand with your feet wide apart and your feet turned outwards.
  • Bend your knees deeply working towards having your thighs parallel to the floor (remember that’s a ‘goal’ not a ‘target’ – work within your ability).
  • Align your knees over the centre of the feet. Ensure that the shoulders are stacked above the hips.
  • Lengthen the tailbone downwards while lifting through the crown of the head.
  • Bring the palms together in front of the heart (Anjali Mudra).

Reverse Warrior Pose (Viparita Virabhadrasana)

Reverse Warrior Pose
Reverse Warrior Pose
  • From Goddess Pose, turn your hips to the right as you spin your back heel outwards and place it onto the mat with the toes turned in a little.
  • If you find you’re a little off balance, you can bring the right foot out closer to the long edge of the mat. Otherwise align the heel of the right foot to the arch of the left foot.  
  • Extend your arms outwards at shoulder level then rotate the palm of the right hand upwards as you begin to arch up and back, sliding the left hand down the back leg.
  • Soften in the upper body while remaining strong in the legs.
  • Stay here for a couple of breaths then repeat on the other side.  

Wide Legged Forward Bend C (Prasarita Padottanasana C)

Wide Legged Forward Bend
Wide Legged Forward Bend
  • Stand with your feet wide apart, legs straight and your toes pointing forwards.
  • Interlace your fingers behind your back and rest them on your sacrum (that piece of bone at the base of the spine between the hip bones).
  • Roll the heads of the shoulders back as you draw the shoulders blades down the back and begin to extend the arms downwards.
  • Begin to hinge forwards from the hips to fold forward, lengthening the crown of the head towards the floor.
  • Bring the weight forward a little, aligning hips over heels.  It feels like you might topple over a little but let that feeling go and trust that your body know what to do.
  • Stay here for a couple of breaths before lengthening through the crown of the head to lift up and out of the pose.  

Seated Forward Bend (Paschimottanasana)

Seated Forward Bend
Seated Forward Bend
  • Sit either on your mat or on a rolled up blanket or foam block to elevate the pelvis slightly and prevent rounding in the lower back.
  • Extend the legs long and gently rock from side to side to discover your ‘sit bones’ and ground them into the mat/block.
  • Press gently through the heels to keep the feet flexed and the toes soft.
  • Raise arms above head and lift up through the fingertips, palms facing each other.
  • Inhale and as you exhale begin to hinge forwards from the hips, leading with the heart, keeping length in the spine and avoiding a rounding in the lower back.
  • Place your hands on the mat beside your calves and inhale to lengthen through the crown of the head, extending the heart forward, exhale to release and fold a little deeper.
  • Stay here for a couple of breaths maybe repeating the inhale to lift, exhale to fold movement a couple of times and feel into the gentle stretch across the back of the legs. 

Reclined Bound Angle Pose (Supta Baddha Konasana)

Reclined Bound Angle Pose
Reclined Bound Angle Pose
  • Lie on your mat and bend your knees, bringing the soles of the feet together and letting the knees release out to the sides towards the floor. If you wish, you can place a block underneath each knee for support.
  • Place your palms on your belly, letting your elbows rest on the floor.  Inhale and with each exhalation, allow your body to get a little heavier.  
  • A nice way to practice these poses is to bring with it an intention of spaciousness within the hips and pelvic area.
  • Draw on your own creative energy and belief in your abilities.
  • Approach the day with a sense of openness to yourself, others, new experiences and joy.