Yoga for Sacral Plexus Chakra

May 5, 2015

Yoga for Sacral Plexus ChakraHave you taken Peaceful Dumpling’s very own Chakra Quiz yet? A few readers said that their answer was the Sacral Plexus, and requested we give some more ideas on how to balance this chakra. I was only too happy to come up with suggestions since Sacral Plexus, it turns out, is my cautionary area, too.

Your Sacral Plexus is located in your lower abdomen between your pelvic bones (what people frequently–and mistakenly–call their “hip” bones). This energy center is symbolized by the color orange and the element water, and governs your sense of pleasure, spontaneity, joy, and creativity. People who have a balanced Sacral Plexus are comfortable in their bodies and enjoy healthy, non-judgmental physical intimacy. The mantra for Sacral Plexus may be “I enjoy life fully.”

What happens when you are deficient in this chakra? A weak Sacral Plexus can be manifested as the inability to connect physically with others, frigidity or low libido, depression, lack of creativity, inability to enjoy oneself. But an excessive Sacral Plexus isn’t good either, bringing overindulgent or addictive behavior, emotional overreaction, codependency or neediness. And both deficiency and excess are characterized by guilt. 

Personally, I’d always thought that my flexible hips and comfort in my own skin meant I didn’t have to worry about chakra #2. But now I definitely see myself as being excessive with Sacral Plexus, since my emotions literally overflow (water!) all the time, especially regarding my relationships. I place a very high value on interpersonal connection, which sometimes makes me feel needy or depressed. Excess Sacral Plexus is also connected to excess Throat Chakra, since both are centers of expression and creativity–and so with my natural disposition and what I do (write or teach barre, very loudly, on the mic), I’m basically ground zero for these two problems.

Balancing the Sacral Plexus means you reach a happy medium. This requires: greater discrimination with your relationships (let go of false intimacies); self-discipline; healing of sexual guilt; self-inquiry to know and love yourself; and taking healthy pleasure in sensuality. In addition, try this yoga for Sacral Plexus to open your hips and bring awareness to your pelvic region. These poses are meant to be relaxing and opening, rather than strenuous. Take it slower and breathe into that region and visualize healing energy coming into your body. Note that whether you’re over- or under-, the emphasis is on healing. This allows you to let go of guilt and focus on positive moving forward. Stay in each pose for about 5 slow breaths, and if it’s one sided, make sure to do the other side, too.

Yoga for Sacral Plexus Chakra

Bound Side Angle Pose

Stand with your feet about 4 feet apart, right toe pointing to the right, left toes turned in slightly. Bend your right knee over the right ankle at 90 degrees, keeping back leg straight. You may open your arms so that they are perpendicular to the floor, right fingertips just inside your right ankle. Or, you may try the bind: loop your right arm under the right thigh and clasp hands behind your back.

Yoga for Sacral Plexus Chakra

Scandasana (Low side lunge)

Come into a low side lunge, both hips open, one leg extended straight to the side, and the other knee bent. You may bring your hands into prayer in front of chest and rest the elbow on your knee. For more restful pose, rest your fingertips in front of you and focus on letting go of the tension in your hips.

Yoga for Sacral Plexus Chakra

Supta Padangusthasana

1. Start by lying on your back. Bring your right leg up and yogi-toe-lock with your right hand. For the toning and stretching of the back of the legs, you may straighten your knee–however, you may soften the knee in order to focus more on the opening of your hips. *But remember to keep pressing your left leg firmly down on the floor.

Yoga for Sacral Plexus Chakra

2. From there, exhale and curl your upper body up and touch your nose to your knee. Keep pressing down your left hip down on the floor. Keep your gaze and focus on your lower abdomen region, which should fire up in this pose.

Yoga for Sacral Plexus Chakra

3. Lie back down. Keep your left hip on the floor as you take your right leg out to the side.

Yoga for Sacral Plexus Chakra

Anantasana (Side reclining leg lift)

Lie on your side so that your feet are stacked together. Press yourself onto your forearm and rest your head in your palm. Bend the top knee and reach for the toes with your top hand; extend the leg straight. In addition to opening your pelvis, this pose also tones your hamstrings and your core (it’s a lot more challenging balance pose than it looks!).

Yoga for Sacral Plexus Chakra

Forward fold (paschimottanasana)

Start with legs extended straight in front of you. Exhale and reach with your hands to yogi-toe-lock both feet. Get your spine as concave as possible (Cow pose spine), then exhale and fold over your legs, keeping the back as straight as possible. This pose is a multi-purpose pose: it brings extra oxygenated blood to the pelvic region, increases vitality and promotes sexual balance and discipline. It also is good for the heart, the kidneys, and the backs of the legs.

Yoga for Sacral Plexus Chakra

Baddha Konasana (Bound Angle pose)

Sit up tall with your hips open and feet facing each other like two halves of a book. Grab your feet and maintain a steady focus with your breath.

Yoga for Sacral Plexus Chakra

Exhale and fold forward, resting your head, nose, or chin (in that order) on the floor. Stay here for 30 seconds to 1 minute.

Yoga for Sacral Plexus Chakra

Pigeon Pose

This is a seemingly “easy” pose but it has so many benefits. Instead of doing variations like the King Pigeon, which can be strenuous on your quads, keep the focus on the hips. Swing your right thigh in front of you, left leg extended straight behind you. Bend your right knee and with an exhale, fold over your leg.

Yoga for Sacral Plexus Chakra

Goddess pose

This can be a very challenging toning pose for your legs without the block, but try using a block and simply sending energy to your Sacral Plexus. Keep your chest open and use your elbows to open up your thighs.

Yoga for Sacral Plexus Chakra

Supine Bound angle

Final resting pose: Lie on your back. Bend your knees then open your hips, so that your knees fall out to either side. Bring one hand to your heart, and the other hand to your Sacral Plexus, protecting and breathing into your two emotional centers.

I’d love to hear if you have any Sacral chakra questions/comments! 🙂

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Related: Yoga for Solar Plexus Chakra

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Hip Openers for Anxiety


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