Sacral chakra

About Svadhisthana

Svadhisthana is placed in the lower abdomen and associated with water. It is linked with creativity, emotion, sensuality and the ability to enjoy life and adapt like flowing water.

In balance and out of balance

When this theme feels open, people often describe enjoying creative work, feeling their emotions without being swept away and finding pleasure in simple things. When it feels blocked, life can feel flat, rigid or joyless.

Yoga for the sacral chakra

Hip-opening and fluid movement suit this chakra. Circling, swaying and gentle floor work invite movement into the pelvis and lower back.

A short sacral chakra sequence

Practise the poses in this order for about 10 minutes. Move slowly, breathe through the nose and skip anything that does not feel right today.

1. Cat–Cow · 8 slow rounds
   Let the pelvis lead the movement. Add small circles of the hips if that feels good.
2. Low Lunge · 5 breaths each side
   Open the front of the hip and lower belly. Rest the back knee on a folded blanket.
3. Bound Angle Pose · 1 minute
   Let the knees fall wide and stay soft through the inner thighs. Sit on a cushion to ease the hips.
4. Pigeon Pose · 5–10 breaths each side
   The classic hip opener. Support the front hip with a block, or lie on your back for Reclined Figure Four if the knee complains.
5. Reclined Twist · 1 minute each side
   Let the knees drop to one side and breathe into the lower back and belly.
6. Knees-to-Chest · 5 breaths
   Rock gently from side to side to massage the lower back before you rest.

A 5-minute sacral chakra meditation

Use this after the sequence or on its own. Set a gentle timer for five minutes, or use the meditation timer.

1. Sit comfortably or lie on your back with the knees bent and feet on the floor.
2. Rest one hand on the lower belly, just below the navel.
3. Breathe so the belly rises under your hand on the inhale and softens on the exhale, like a gentle tide.
4. On each exhale, chant VAM slowly, aloud or silently, and notice any warmth or movement under your hand.
5. Picture water flowing easily around a stone. Let one feeling come and go without holding on, then rest for a few breaths.

Breath

Breath awareness

Open the breathing guide

Meditation

Body scan

Open the meditation

Mantra

The bija (seed) mantra for Svadhisthana is VAM. Sit comfortably, bring attention to the lower abdomen, below the navel, and chant it slowly on the exhale, aloud or silently, for a few minutes.

Questions to sit with

• When did I last make something just for the joy of it?
• Which feeling am I ready to let move through me?