SACRAL CHAKRA LECTURE

So today we’re going to be talking about Svadhisthana chakra, the sacral chakra.

As the name suggests, this chakra is located at the sacrum, which is a bone structure that’s shaped kind of like an inverted triangle and it’s located at the base of the lumbar spine. The sacrum is connected to the pelvis. And like we talked about in the previous lectures, the chakras are not one dimensional things. They radiate in all directions. So the sacral chakra includes the sacrum, but it really encompasses the entire pelvis as well as the reproductive organs. 


This chakra is closely tied to our sexuality, which is what most people think of first when they think of this chakra. And we’ll definitely talk about it, but it’s so much more than just that.


So muladhara chakra, the root chakra, which we talked about last month, is all about physical safety and creating a stable foundation. It’s a very masculine type of energy. Very grounded. Earthy. Stable. And the sacral chakra has more of a feminine energy. It’s represented by the water element so whereas the root chakra, the masculine energy, is all about stability, the sacral chakra is about tapping into our flow state. We can visualize this kind of like a river, the masculine energy is like the riverbank, the earth that holds space for the water, the feminine, as it flows. 

So the sacral chakra is very connected to our creativity. Our femininity. Our sensuality. Which is about so much more than just sex. It’s about moving in the direction of pleasure and letting our life force energy flow freely. 

Balancing this chakra is going to be really important especially for those of us who live with chronic pain.

Whenever we experience pain, it’s almost always evidence of energy stagnating in the body. So balancing the sacral chakra is going to bring more softness into the body. It’s going to allow our energy to flow more freely. It’s going to increase our ability to experience sensory pleasure, whether we’re embodying that in a sexual context or just in the way we flow through life, in the way we interact with our environment. When the sacral chakra is balanced and open, all of our senses come alive. Colors become more vibrant. Food tastes better. Music becomes a full-body experience. 


So yes, balancing the sacral chakra can definitely improve your sex life. But this is because you’re awakening your life-force energy and giving yourself permission to fully embody the pleasure and bliss that is the pure essence of your soul. And this can translate into every area of your life. 

LECTURE LENGTH: 20 MINUTES


AUDIO TRANSCRIPT:

So today we’re going to be talking about Svadhisthana chakra, the sacral chakra.

As the name suggests, this chakra is located at the sacrum, which is a bone structure that’s shaped kind of like an inverted triangle and it’s located at the base of the lumbar spine. The sacrum is connected to the pelvis. And like we talked about in the previous lectures, the chakras are not one dimensional things. They radiate in all directions. So the sacral chakra includes the sacrum, but it really encompasses the entire pelvis as well as the reproductive organs. 


This chakra is closely tied to our sexuality, which is what most people think of first when they think of this chakra. And we’ll definitely talk about it, but it’s so much more than just that.


So muladhara chakra, the root chakra, which we talked about last month, is all about physical safety and creating a stable foundation. It’s a very masculine type of energy. Very grounded. Earthy. Stable. And the sacral chakra has more of a feminine energy. It’s represented by the water element so whereas the root chakra, the masculine energy, is all about stability, the sacral chakra is about tapping into our flow state. We can visualize this kind of like a river, the masculine energy is like the riverbank, the earth that holds space for the water, the feminine, as it flows. 


So the sacral chakra is very connected to our creativity. Our femininity. Our sensuality. Which is about so much more than just sex. It’s about moving in the direction of pleasure and letting our life force energy flow freely. 


Balancing this chakra is going to be really important especially for those of us who live with chronic pain.


Whenever we experience pain, it’s almost always evidence of energy stagnating in the body. So balancing the sacral chakra is going to bring more softness into the body. It’s going to allow our energy to flow more freely. It’s going to increase our ability to experience sensory pleasure, whether we’re embodying that in a sexual context or just in the way we flow through life, in the way we interact with our environment. When the sacral chakra is balanced and open, all of our senses come alive. Colors become more vibrant. Food tastes better. Music becomes a full-body experience. 


So yes, balancing the sacral chakra can definitely improve your sex life. But this is because you’re awakening your life-force energy and giving yourself permission to fully embody the pleasure and bliss that is the pure essence of your soul. And this can translate into every area of your life. 


The feminine energy is playful and wild and alive. It’s soft and receptive. It moves and flows in the direction of pleasure and fun, and that’s what I really want for us to be focusing on this month.


So I’d like to invite you to do a little journal exercise or just meditate on the question: How can I invite more pleasure into my life?



I think so often as chronic illness warriors we’re so consumed with the effort of reducing pain or reducing unpleasant symptoms so that our focus is on the thing that we don’t want to experience rather than focusing on pleasure and what we do want to experience. So give yourself some time to think about this. How can you invite more pleasure into your life? How can you begin to create more softness and playfulness in your life? What makes you feel alive and excited?


Whenever the sacral chakra is balanced, we’re very in touch with that aliveness. We’re connected to sensual pleasure in all its forms. We’re more creative and passionate. We authentically express our sexuality. And this fluidity and freedom rises up from the stable foundation of the root chakra. So it’s important to create that stability and safety by addressing the root chakra first. So if you haven’t listened to those lectures and classes yet, definitely go back and check them out. You can certainly work on both chakras simultaneously, but the feminine energy really blossoms within the safety and security created by the masculine. And we all have both feminine and masculine energy within us regardless of our gender.


Some signs of Weakness in this chakra would be:

infertility

reproductive issues like PMS or prostate issues

low libido

expressing sexuality inauthentically

lack of creativity or feeling blocked

feeling like you have no passion or zest for life - feeling sort of detached and apathetic

low energy

not allowing yourself to receive pleasure

feeling out of touch with your emotions



Some signs of Excess in this chakra would be:

feeling overly emotional or overwhelmed

feeling like there’s no structure or stability in your life right, so maybe you’re needing to invite in more of the masculine energy

sex or porn addiction

other addictions like binge eating, drugs, whatever else. Anything can become an addiction really.

expressing sexuality inauthentically, so maybe you’re having sex even if it’s not something you authentically want or maybe you’re using sex to try and get something else like an emotional connection


Keep in mind that we’re all unique. And it’s possible to have signs of both excess and weakness in the same chakra. So do some self-reflecting and trust your intuition. The body is so wise, so if you’re feeling pulled toward any of the tools I’m going to share with you now, my advice would be to go in the direction of that intuition. 



Balancing Practices for Weakness:


Poses to address Weakness:

hip openers like baddha konasana, bound angle pose, pigeon pose, wide-angle forward bend

fluid, vinyasa style practices where you’re flowing slowly and really feeling into your body

dancing any kind of dancing, but especially ecstatic dance where you’re exploring the natural flow and movement of your body without worrying about what it looks like


Abhyanga - self massage. This doesn’t necessarily mean self-pleasure, but it can if that’s something you’re comfortable with. Self-massage is a great way to move energy through the body. It turns on all of the nerve endings in our skin. Promotes relaxation by turning off the fight or flight response and trains the body and the nervous system to experience pleasure. Which, if you’re someone living with chronic pain, our bodies are used to sending pain signals over and over again. Those neural pathways are well-worn to the point where pain becomes a habit for the body and we’re stuck in that fight or flight state. So we have to find ways of switching out of that and tuning into our pleasure instead.


Open-mouth breathing. The jaw is very connected to the pelvis. So relaxing the jaw and breathing in and out of the mouth can help to relax the pelvis and move energy through the pelvic region. This practice can also be used during sex to help promote relaxation and arousal. And I’ll be giving you more detailed instructions for how to do this in an upcoming practice this month.


So like I mentioned before, the sacral chakra is associated with the water element. If you’re a person who feels drawn to the ocean or other bodies of water, this could be because your sacral chakra is looking for balance. Water, especially salt water is very purifying for our energy, so being around water, swimming, taking salt baths, listening to water sounds is going to be very beneficial for svadhisthana chakra.


The color for this chakra is orange. So you can wear this color, meditate on this color, use crystals or decorate your environment with it to help balance this chakra.


Anything that brings you pleasure is going to help balance a weak sacral chakra. 

You can apply this to the clothes you wear, the foods you eat, fragrances, music and sound, how you decorate your home, the activities you engage in. We all have different likes and dislikes, so this is going to be a very personal thing. So it might be worth sitting down and making a list of all of the things that bring you pleasure and giving yourself permission to indulge in them. This is the key right here. So many of us are shut down and closed off to pleasure as the result of trauma, negative life experiences. So this all has to start with giving yourself permission to receive and experience pleasure. 


You are worthy of pleasure. You are worthy of feeling good. You are worthy of having fun. You are worthy of living this life.


And if doing this feels difficult, it would be worth taking some time to explore this too. Why can’t I receive pleasure? Does receiving pleasure make me feel unsafe? If so, why? 


So we want to be really gentle about this and not be hard on yourself if this is difficult. Telling yourself that you SHOULD be having fun and you SHOULD feel pleasure and you SHOULD want to have sex or whatever else, this is not going to feel good, right? Shoulds never feel good. So stay curious, stay kind and just give yourself the invitation to start exploring pleasure. And you can start really small, ya know. Just start doing one small thing at a time and go from there.




Balancing practices for Excess:


If you feel that you have an overactive sacral chakra, I would encourage you to make time for self-reflection to explore the emotion and reasons behind why you’re engaging in certain behaviors.


A lot of times, those of us with an excessive sacral chakra have the same core problem as a person with a weak sacral chakra. It’s not that someone with an excessive sacral chakra is too connected to pleasure. It’s not that we’re too alive. Too creative. Too sensual A lot of times, when we have an overactive sacral chakra, we’re just as closed off from pleasure as a person with a weak sacral chakra. A lot of times, we’re using addictions to numb out and disconnect. Some might even use it as a way of self-harming. So if you have the signs of an overactive sacral chakra, the exercises and suggestions for weakness will probably benefit you too. 


A good visualization for an excessive sacral chakra would be to close your eyes and visualize the energy of this chakra at the pelvis and as you breathe, imagine drawing the energy up from the sacral chakra into the heart chakra. Where our mind goes, energy flows. So visualizing this helps to redirect the flow of energy through the body so it’s not getting stagnated and overflowing at the sacral chakra.


You’ll also want to make sure to address any root chakra imbalances you might have going on as well.



Balancing foods for the sacral chakra:


Orange foods.

Fruits. Fruits are basically the reproductive organs of plants. And this energy is super powerful and healing. So eat as much fruit as you want. 

Really, eat anything you want.

Deprivation and restriction stifles the flow of our life force energy.

Be mindful when you’re eating. Really allow yourself to fully receive the nourishment coming from your food. Maybe take some time before the meal to express gratitude. Engage in the sensory act of eating. Eat foods that stimulate your senses with their taste, texture, smell and appearance. Eat GOOD food.

Life is too short to eat boring, tasteless food.

So really give yourself permission to enjoy your meals. 


This goes for everyone, whether you’ve got an underactive or overactive sacral chakra.



I don't think there’s such a thing as too much pleasure. I think that life is meant to be enjoyed and savored. We’re meant to feel connected and energized and excited about our lives. 


Before we go, I’d like to invite you to chant the bija mantra for Svadhisthana chakra which is the word VAM. V-A-M. 


The vibration of this word helps to bring balance and harmony to the sacral chakra whether you say it silently to yourself or out loud. So you can just listen now or join in.


We’ll start by taking a deep breath in. And out. And now breathing in for the chant.


VAAAAAMMMMM



Thank you for joining me today. Be sure to head over to the private Facebook group to ask any questions and I will talk to you again soon.


Namaste.




MEDITATION TO RELEASE RESISTANCE

This guided movement meditation inspires you to release resistance in your physical body and in your energetic body. It may help to reduce pain and fatigue. This practice can be done seated on the floor, in a chair or in bed.

LENGTH: 15 min

Click HERE to download with Dropbox.

GENTLE YOGA FOR PAIN RELIEF

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
This class uses gentle movement, deep breathing and yoga poses to ease pain and improve posture.

BENEFITS:
pain relief, relaxation, grounding, improves posture

PROP RECOMMENDATIONS:
yoga blocks, blanket (optional), practice may be done in a chair

POSES IN THIS PRACTICE:

x sukhasana - easy seated pose
x seated movement - sway side to side
x urdhva hastasana - overhead stretch
x ardha matsyendrasana - seated twist
x paschimottanasana - seated forward fold
x agnistambasana - firelog pose
x savasana - corpse pose

CLICK HERE TO DOWNLOAD WITH DROPBOX WITHOUT MUSIC.

CLICK HERE TO DOWNLOAD WITH DROPBOX WITH MUSIC.

RESTORATIVE YOGA FOR HEADACHES AND MIGRAINES

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
This class can be practiced when you have a headache or migraine either on the floor or in bed.

BENEFITS:
soothing, pain relief, relaxation, grounding

PROP RECOMMENDATIONS:
bolster, cervical pillow, yoga block (optional), eye pillow (optional)

POSES IN THIS SEQUENCE:

x balasana - child’s pose OR paschimottanasana - seated forward bend

x viparita karani - legs up the wall

x savasana - corpse pose

CLICK HERE TO DOWNLOAD WITH DROPBOX.

SUPINE YOGA FOR HEADACHE PREVENTION

LENGTH: 10 minutes

ABOUT THIS PRACTICE:
This class can be done anytime of day, but I would recommend incorporating it into your morning yoga routine to prevent the muscle tension that can cause headaches.

BENEFITS:
pain relief

PROP RECOMMENDATIONS:
none required

POSES IN THIS SEQUENCE:

x constructive rest pose
x neck stretches
x supta matsyendrasana - supine twist

BED YOGA RETREAT DAY SEVEN: NECK + SHOULDERS

I think it's safe to say that most people experience neck and shoulder tension to some degree. Whenever we are not fully present, it is easy to accumulate tension in the body. On a daily basis, I will notice myself unconsciously holding tension in my neck and shoulders. Bringing our awareness to this tension is the first step toward softening and releasing it. Today we are using gentle movement and stretch to relax the neck and shoulders so that we can release this tension. I often find that when this area of my body relaxes, the rest of my body feels less tense as well.

You can download this practice with or without music here.

BED YOGA RETREAT DAY FOUR: RESTORATIVE

Since this is a bed yoga retreat, I wanted to give all of us this opportunity to really savor our practice. Restorative yoga is one of my favorite styles of yoga. In this type of practice, our goal is to gently open and relax the body so that we are able to settle the mind and body into stillness. The poses are held for prolonged periods of time, so we will support the body with props in each pose. Infused with meditation, this restorative practice will rejuvenate your entire body. In my experience, restorative yoga is even more refreshing than sleep because it is a conscious and constructive rest. It relaxes the nervous system, releases tension and calms the mind. 

An overactive mind can make it difficult for us to stay present in the moment. This practice will teach you to observe your thoughts and use the awareness of your body and breath to slow your mind down. Its not about silencing the thoughts but simply no longer allowing them to control your experience. 

You can download this practice with or without music here

BED YOGA RETREAT DAY TWO: BEDTIME YOGA

This gentle, seated and supine practice releases tension in the entire body so that you can feel relaxed and ready for bed. This day also comes with a guided yoga nidra practice for insomnia. You might fall asleep before this is over, so make sure that you're completely ready for bed before you begin.

You can download this practice with or without music here

ONE HOUR RESTORATIVE YOGA FOR HEALING

LENGTH: 60 minutes

ABOUT THIS PRACTICE:
This class soothes the nervous system and gently opens the body to allow fresh prana (life energy) to flow, bringing you into a state where deep healing can take place. I’ve given this class two spoons due to length and prop set up.

BENEFITS:
relaxation, grounding, pain relief, soothes nervous system

PROP RECOMMENDATIONS:
two yoga blocks, yoga bolster or stack of pillows, and a blanket or two
You can do this practice in bed if desired.

POSES IN THIS CLASS:

x gentle movement meditation
x balasana - child’s pose
x matsyasana - supported fish pose - 3 variations
x supine twist (cat pulling its tail variation) with support
x viparita karani - legs up the wall
x savasana - corpse pose

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

"I DID TOO MUCH YESTERDAY" COUCH YOGA FLOW

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
Let's face it. Sometimes we over do it. This practice is for those times. These gentle poses will help your mind and body to recover.

BENEFITS:
Pain relief, fatigue relief, calming, grounding

PROP RECOMMENDATIONS:
bolster, pillows

POSES IN THIS PRACTICE:

  • cat/cow stretches (seated)

  • neck circles

  • wrist circles

  • ankle circles

  • double pigeon - aka fire log pose

  • paschimottanasana - seated forward bend

  • setu bandha sarvangasana - supported bridge pose

  • seated meditation

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

BEDTIME RELAXATION

LENGTH: 30 minutes

ABOUT THIS PRACTICE:This practice uses gentle asana (poses) and pranayama (breathcontrol) to relax the body, quiet the mind and release residual tension before bed.

BENEFITS:
Relaxing, stress relief, promotes deep sleep

POSES IN THIS PRACTICE:

  • Nadi shodhana - one-nostril breathing

  • sukhasana - easy seat

  • neck stretches

  • dandasana - staff po

  • pashimottana - seated forward bend

  • janu sirsasana - head to knee pose

  • baddha konasana - bound angle pose

  • upavistha konasana - wide legged forward bend

  • supta matsyendrasana - reclining twist

  • savasana - corpse pose

PROP RECOMMENDATIONS:
Practice may be done in bed.

 

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

YOGA FOR SCIATICA AND BACK PAIN

LENGTH: 20 minutes

ABOUT THIS PRACTICE:
These poses relieve tension in the lower back and hips to alleviate sciatica and lower back pain

BENEFITS:
Pain relief, grounding, relaxing, 

POSES IN THIS PRACTICE:

  • balasana - child's pose
  • adho mukha svanasana - downward facing dog
  • uttanasana - standing forward bend
  • malasana - garland pose
  • agnistambhasana - double pigeon pose
  • paschimottanasana - seated forward bend
  • pavanamukhtasana - knee hug
  • supta matsyendrasana - reclining twist
  • constructive rest pose

PROP RECOMMENDATIONS:
yoga block, blanket or towel, pillow or cushion

SUPINE YOGA FOR FLARE UPS

LENGTH: 20 minutes

ABOUT THIS PRACTICE:
This practice is done lying down to relieve tension in the body when you might be too tired to lift your head.

BENEFITS:
Pain relief, grounding, relaxing, gentle stretch

POSES IN THIS PRACTICE:

  • savasana - corpse pose
  • pavanamukhtasana - wind-relieving pose
  • supta padangusthasana - reclining hand to big toe pose
  • constructive rest pose
  • supta kapotasana - reclining pigeon
  • supta baddha konasana - reclining bound angle pose

All poses are done seated.

PROP RECOMMENDATIONS:
two pillows (optional)

RESTORATIVE YOGA FOR FATIGUE

LENGTH: 45 minutes

ABOUT THIS PRACTICE:
This restorative yoga practice uses poses that specifically focus on alleviating fatigue. I'm scoring this practice with two spoons because of the prop set-up. HOlding the poses, however, requires minimal to no effort.

BENEFITS:
Restorative, calming, pain relief, fatigue relief

POSES IN THIS PRACTICE:

  • prasarita padottanasana - standing wide legged forward bend

  • setu bandha sarvangasana - bridge pose

  • balasana - child's pose

  • supine twist - supta matsyendrasana

  • supta baddha konasana - reclining bound angle pose

  • savasana - corpse pose

All poses are supported with props.

PROP RECOMMENDATIONS:
1-2 chairs, bolster, block, and two pillows

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

MORNING YOGA FOR PAIN AND STIFFNESS

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is a gentle way to lubricate the joints and enliven the whole body after a night in bed.

BENEFITS:
Energizing, pain relief, gentle stretch, wakes up digestive tract

POSES IN THIS PRACTICE:

  • sukhasana - easy seat

  • seated cat/cow stretches

  • dandasana - staff pose

  • paschimottanasana - seated forward bend

  • matsyendrasana - seated twist

  • seated meditation

PROP RECOMMENDATIONS:
A cushion or folded blanket under the hips may make this practice more comfortable. You could also do this practice in bed if desired.

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.