YOGA FOR BETTER SEX

LENGTH: 10 minutes

BENEFITS
relaxation, strengthens the sacral chakra, promotes sexual arousal and desire, can also reduce pain and fatigue

ABOUT THIS CLASS:
This class focuses on creating safety and ease within the body so that you can fully relax and allow your sexual energy to begin to flow. 

PROPS FOR THIS CLASS:
none required, practice can be done in bed or on the floor.

POSES IN THIS SEQUENCE:

x balasana - child's pose
x bhujangasana - cobra pose
x supta jathara parivartanasana - supine twist
x supta baddha konasana - reclining bound angle pose

YOGA FOR THE SACRAL CHAKRA

LENGTH: 25 minutes

BENEFITS: 
balances the sacral chakra, promotes creativity and sensuality, improves flexibility and mobility with gentle stretch

ABOUT THIS CLASS:
This yoga class is designed to strengthen the sacral chakra with fluid, sensual movements and gentle stretch.

PROPS FOR THIS CLASS:
Chair, Two yoga blocks, two blankets (optional)


POSES IN THIS CLASS:

x tadasana - mountain pose
x uttanasana - standing forward fold 
(these poses can be modified with a chair)
x adho mukha svanasana - downward facing dog
x three-legged dog
x eka pada rajakapotasana - pigeon pose
x janu sirsasana - head to knee pose
x supta baddha konasana


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.




COUCH YOGA FOR GODDESSES

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is both energizing and restorative. The poses in this practice open the hips and energize the whole body while using the support of the couch.

BENEFITS:
Strengthening, energizing, grounding, mood boost, sensuality

POSES IN THIS PRACTICE:

  • tadasana - mountain pose

  • overhead stretch

  • uttanasana - standing forward bend

  • utkatakonasana - goddess pose

  • baddha konasana - bound angle pose

All poses are done seated.

PROP RECOMMENDATIONS:
You may try this practice in bed if getting to the floor is difficult