by nperez

April 28, 2017

The Sacral Chakra, or svadhisthana chakra is the second chakra in the chakra system. Explore it's properties and practice a flowing hip-opening flow.

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We’re continuing our exploration of the chakras, moving up to the sacral chakra – the second, or svadhisthana chakra. If you missed the post about the first chakra – the root chakra, or muladhara chakra, you can check that out here.

Second Chakra Overview

The word svadhisthana comes from the Sanskrit words swa, which means ‘one’s own’ and adhisthana, which means ‘abode’ or ‘seat’. So it is the seat or the place of the self.

The sacral chakra is all about your identity as a human being and what you do with it. This is the home of your creative life force energy. It is this energy that helps you enjoy your life.

The svadhisthana chakra is located at the center of the pelvic bowl – in the lower belly. The color for the second chakra orange, and it’s element is water; already we’re starting to conjure up a sense of fluidity and flow.

Located where the reproductive organs are, the second chakra relates to sensuality and relationships; with being able to connect deeply with others.

Related: What is a Chakra? A Guide to the 7 Chakras

The Sacral Chakra, or svadhisthana chakra is the second chakra in the chakra system. Explore it's properties and practice a flowing hip-opening flow!


The sacral chakra can become overactive when we face things like addiction, gluttony, or greed. Basically, trying to experience too much of something, particularly things that aren’t good for us.

Pleasure is a good thing, and we shouldn’t feel guilty for enjoying the good things life has to offer. However, if you find yourself enjoying things that aren’t nourishing for your body, mind, or soul, then your sacral chakra is likely out of balance.

This can manifest as addiction, obesity, hormone imbalances, or restlessness.


If you tend to spent a lot of time focusing on practicalities, without taking the time to enjoy the things that bring you pleasure, or to enjoy the fruits of your labor, then your sacral chakra may be underactive.

This can manifest as depression, impotence, decreased sex drive, or a lack of passion and creativity. You might also feel repressed emotions or a lack of creative energy.

Generally, a sense of being stuck.


When the svadhisthana chakra is balanced, you are able to find energy for creativity, movement, desire, and pleasure.

If you’re experiencing addictive feelings or behaviors, your second chakra is likely overactive. Find balance by trying to bring the energy away from pleasure and into your heart.

You can do this by asking yourself some simple questions before taking actions: “Is what I am about to do good for me?” “Is this healthy and nourishing?” “What are the benefits of the action I’m about to take?

Taking time to assess whether your actions are healthy is a great way to draw some energy away from this chakra and find balance.

If you’re feeling uninspired and a bit lackluster, then your sacral chakra is likely underactive. You can energize the second chakra by having some fun!

Do something creative – write, draw, or paint. Dance! Make love to your partner. Take time for yourself and enjoy the incredible gifts that life has to offer.

Whether your sacral chakra is overactive or underactive, yoga practices that focus on the hips and free flowing movements (like the class below!) can be super helpful in bringing balance.

Related: The First Chakra – The Root Chakra, or Muladhara Chakra


The following sequence and class are focused on flowing and the hips: tapping into fluidity in the body, so that you can tap into fluidity in the mind and spirit.

If you’re a more visual person, you can scroll down to the video below to practice this class with me!


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  1. Supta baddha konasana: 20 breaths
  2. Eye of the needle -> Supine twist (5 breaths each side)
  3. Roll up to Tabletop:
    – Cat/Cow x5
    – Move hips side to side x5 each side
    – Combine the two movements to make circular movements with spine: 5x each side
  4. Downward Facing Dog: 5 breaths
  5. Table top: Fig. 8 leg circles (right knee towards left elbow, then right elbow, out to right side, and around to back; repeat on left side): 5x each leg
  6. Standing forward fold/Ragdoll-> Tadasana: 5 breaths each
  7. Surya Namaskar A x3
  8. Downward Facing Dog (5 breaths) -> Fig 8. leg circles: 5x each leg
  9. Warrior 2 -> Reverse Warrior -> Side Angle (5 breaths per pose, then flow btwn. Reverse Warrior & Side Angle 5x) -> Skandasana (flow from right to left side 5x) -> Low Lunge -> Ardha Hanumanasana (flow btwn. 5x): R side, then L side
  10. Warrior 2 -> Triangle with arm circles -> Goddess (hands to thighs, sway in the hips) -> Wide Leg Forward Fold (5 breaths per pose; R side, then L side)
  11. Warrior 2 -> Side Angle -> Half Moon -> Half Chair (legs in fig. 4) [5 breaths per pose; R side, then L side]
  12. Lizard (90 seconds) -> Pidgeon (roll torso up & down 5x)
  13. Bridge x3 (5 breaths each; option to take wheel)
  14. Supine twist: 5 breaths each side
  15. Shoulderstand: 10 breaths
  16. Fish: 5 breaths
  17. Supta baddha konasana: 20 breaths
  18. Savasana: 15 mintues


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About the author 


I am a yoga teacher who focuses on bridging the gap between what happens on the mat and life off the mat. Yoga is life – it is meant to be lived!

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