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20-minute yoga: balance your sacral chakra

Let go of fear – balance the sacral chakra

Sacral chakra yoga flow

On days when we feel low on love for the things we are passionate about, we might need to balance the sacral chakra. Stop going through the motions that being an adult needs, and allow yourself to break out in creative swoops of energy and bring change to your school or office, it all starts with working on yourself: let go of your fear and live freely.

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Sacral chakra – svadisthana – in balance

Set healthy boundaries between work, love and life.

Ignite your creative energy and clear the paths that are preventing you from reaching your goals.

Cultivate a healthy, loving relationship with yourself.

Gain clarity on your deepest emotions.

Spark joy in your daily life and routine.

Sacral chakra symbol
Sacral chakra symbol

Symbol: 6-petal flower

Mantra: VAM

Affirmation: I love everything I do.

Colour: orange

In balance: friendly, passionate, fulfilled

Out of balance: Over-active: needy; Under-active: despondent

Oil: Orange and Sandalwood

Element: Water

Asanas to balance the sacral chakra

Half-lunge twist

lunge twist
Balance the body, mind and soul: Look up past your shoulder, not at the camera…

Enter from down-ward facing dog (see here!). Step your right foot forwards between your hands, set the left knee onto the mat and untuck your toes. Grab a cushion or blanket, or just fold your mat in half if it bothers your knee. Lift both arms up and stack the right knee over the right ankle.

Engage the hips forward so you feel a stretch in the PSOAS muscle. Bring your palms to touch and lower the arms to hook your left elbow over the right knee and twiiiisssst. Hug your bellybutton into your spine and look over the right shoulder if it feels cool on the neck.

Challenge: tuck your left toes and lift the left knee, straightening the leg. Balance!

Every exhale, trying to twist a little deeper, lifting the chest up to the sky while keeping the hips where they were.

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Prasarita Padottonasana A, Wide-legged forward fold

From Samesthiti (see here!), step your right foot back and turn your toes to face the long side of the mat.

Checkpoint! Arms out to a T, your feet should not pass the wrists.

Hands on your hip, inhale to lengthen the spine and exhale to fold, hinging from the hips. Halfway down, bring your hands to some blocks or to the floor and your weight into the balls of your feet. Micro-bend your knee if it’s tough on the hamstrings and look to the tip of your nose.

Let’s bring in another twist! Keeping the hips steady, reach your right hand to the left thigh, calf or ankle and twist, looking under the left armpit. After a couple of breaths, come back to the centre, inhale halfway lift and exhale to fold again, then go for the other side, left hand to right leg.

Prasarita Padottonasana A
Ignite your energy: Prasarita Padottonasana A

To exit the pose, come back to the centre and inhale halfway, micro-bending the knees if you need to, exhale hands to the hips. Inhale all the way up and step back to the top of the mat.

Goddess squat, wide-leg squat.

Step your right foot wide again and this time turn the toes to the corners of the mat and sit into your squat. Palms rest gently on the knees, knees stack above the ankles if you can.

Goddess squat
Powerful and creative: Goddess squat

In an ideal yogi world, the toes would be much more parallel with the sides of the mat and the thighs would be parallel with the floor but I am not a drawing and you don’t need to be either.

Feel the power

Feel the power in your quads, ignite that power and breathe. Reach both hands up and straighten the legs. Take a deeeeeep inhale and hold it for 3 – 2 – 1 and release! Exhale through the mouth, dropping the hands and bending into the knees. Let the energy go! Two more times!

To exit the pose, straighten legs on an inhale and step back to the top of your mat on an exhale.

Supta Baddha Konasana, reclined bound angle pose or butterfly pose

From seated, bring the soles of your feet together as close to your groin as is chill for you. Bring your elbows to the mat behind you and lower yourself down to the mat. You can use blocks or cushions to support your knees if this feel unstable or uncomfortable.

Supta Baddha Konasana
Focus and de-stress: Find a Supta Baddha Konasana that works for you

Bring one hand to your stomach and one to your heart and focus on the breath. Feel the breath fill up the belly, the ribs and then the chest. Breathe here for anything up to ten breaths.

Try to find peace here.

Try to relax. Try not to fall asleep…

To exit the pose, guide your knees together and hug them to your chest, come back to seated in the easiest way to you.

End the practice in any easy seated pose. Sit on a block or cushion if you want to be more comfortable. Feel the sitting bones grounding down and the spine elongating up.

Visualise the breath travelling up and down the spine as your breathe. Take as much time as you can.

Be aware of any release of emotions or energy after opening the hips in these active and passive states. Especially when we’re at home and we have a little extra time at the end of a practice, it can be very helpful to journal and reflect upon the practice.

How you felt at the start and how you feel now.

How did you feel about imposing and engulfing matters then and how do you feel now?

The more we practice yoga, the more we are trying to attune ourselves to changes in the body, mind and soul, so we can be better equipped to deal with the stresses and blocks in our lives, from the energy blocks preventing us from being our best selves, to literal blocks in traffic.

I hope this serves you.


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