How can an understanding of the sacral chakra help you to really improve your health and wellbeing? The swadhisthana chakra is strongly linked to pleasures and desires. Are you curious?
Do you have challenges with any of the following...
Stuck in your ways...writers' block...feeling emotionally numb...restlessness...kidney problems...bladder problems...lower back aches and pains...mood swings...physical relationship disinterest or the opposite...general difficulty relating to other people...very resistant to life's changes...at the mercy of some sort of addiction (which might include obsessive behaviour such as buying "stuff", hoarding "stuff" and so on...
No? Fantastic!... your sacral chakra is probably in great balance!
Hmmm, ok, maybe just a bit if I’m really honest? Well keep reading!
We can translate ‘swadhisthana’ as ‘one’s own abode’, a place where we feel deeply comfortable, where life is filled with sweetness. We really ENJOY life! Being located above the pubic bone and below the navel it is very much related physically to the genitals, the spleen, bladder, lower back. It is very close to ‘mooladhara’ which sits just beneath it and from an elemental point of view therefore, we are moving up from the earth to water.
Water flows... and so too does our life when this chakra is in balance.
The colour, for those of you with this awareness (the rest of us can visualise it), changes from red to orange, think beautiful sunsets...
So what can we do to bring this centre into balance and therefore to improve our physical, emotional and mental wellbeing?
Put on some great music and get moving!... or better still find a Dru yoga class with some lovely activations. Gentle flowing movements are very beneficial and soothing.
Walk near water, alongside a running river is perfect, or even paddling in the sea or jumping in puddles. Maybe even stand on a bridge and watch the water flow underneath you at the same time visualising letting go of difficult emotions or any ‘stuff’ you no longer need.
Eat all things orange: carrots, mango, oranges, orange peppers, peaches, apricots, and sweet potatoes. Foods rich in Omega-3s, such as salmon (unless you are a vegetarian, of course!), nuts and seeds such as flax, almonds, walnuts, and sesame which aid in cardiovascular health and reduce inflammation. As this chakra’s element is water, stay hydrated and drink plenty of water, coconut water, or herbal teas.
Hip circling, either from standing, sitting… or on all fours.
Pelvic rocking, which you can do standing or lying down.
Many of the Dru Yoga Energy Block Release sequences are very helpful for doing what they say...releasing energy blockages! And they will certainly bring greater balance at all levels. The moon sequence is also one to practise. However the very best Dru sequence for balancing swadhisthana is the water sequence and you will have to come along to a class to practise that (unless you use the online studio, https://druyoga.com/yoga-online/home, highly recommended!)
There are many useful individual postures including sitting forward bend, rotated triangle, crocodile, standing forward bend. Here is a link to a useful step by step guide to the sitting forward bend: https://druyoga.com/wellbeing-hub/dru-yoga/dru-yoga-paschimottanasana-th...
Abdominal breathing: lie on your back (if that is comfortable for you, otherwise you can do this in a sitting position), knees bent, place one hand above and one hand below your navel; now simply breathe feeling the gentle rise and fall of your abdomen. Easy!
Another pranayama which will bring this centre back into balance if you are feeling restless or up and down with your moods and reactions is quite simply to block off your right nostril with your index finger and to breathe in and out smoothly through the left nostril.
The mudra of letting go is another excellent practice to help release attachments of any sort. Sit upright, interlace your fingers and thumbs and then extend your index fingers and point them down towards the earth whilst at the same time visualising those things which no longer serve you channeling down through your fingers to be absorbed by the earth.
Useful affirmations include:
I joyfully release those things which no longer serve me
I flow with life
My life is unfolding perfectly
I relax and let life flow through e with ease
I am creative
I find creative solutions to life's challenges
I enjoy life and being with people in my life
You could also try this simple meditation:
Sit comfortably with an upright spine, breathe in a relaxed and easy way, noticing how your spine expands very slightly on your in breath and gently contracts on the out breath. Become aware of the gentle rise and fall of your abdomen. Now hold your awareness in your lower abdomen and lower back, and begin to visualise a warm, orange glow in that area. With each in breath the glow becomes stronger, with each out breath the glow spreads and fills your abdomen with warmth and serenity. Enjoy this sensation for as long as you like. You could use an affirmation of your choice. Then let your awareness rise up to the centre of your chest, to your heart. Slowly become aware of the rise and fall of your sternum and gently bring your awareness into your arms, legs, the rest of your body and when you are ready open your eyes, feeling relaxed and balanced.