Yoga Sequences for the Chakras: The Second Chakra


As I mentioned in last week's post, for the next six weeks I will be making my way through the Chakras and yoga poses that help bring awareness and energy to that part of the body. 

This week we are on the second chakra, or the Svadisthana Chakra. This is the Chakra associated with the hips, sacrum, kidneys, lower back, and genitals. I know. A lot. So many people seem to be tight in this part of the body or, worse, have chronic pain issues. Perhaps not surprisingly, this Chakra is associated with sexuality and sensuality; although, perhaps more importantly, it is also related to learning how to be more accepting of the situations life presents us. Water is the element associated with this chakra, so, in it, we learn how to "go with the flow." A deficiency in this chakra can look a lot like me: obstinate, workaholic, set in my ways, and a little repressed. I'm working on it.

If you, too, seem a little stuck in this part of your body, here is a longer hip-opening sequence to help get things moving! 

  1. 1/2 happy baby
  2. Leg moving across body into #4 stretch (shin crossing thigh). 
  3. Cross leg over for Eagle legs twist
  4. Repeat steps 1-3 on other side
  5. Full happy baby
  6. Table
  7. Take leg out to side at 90 degree angle
  8. Draw circles with leg, both directions
  9. Downward Dog
  10. Forward Fold
  11. Tadasana (Mountain Pose)
  12. Tree with leg you had drawn circles with in table
  13. Vinyasa to DD
  14. Repeat steps 7-13
  15. Forward Fold
  16. Chair
  17. Vinyasa
  18. Downward Dog
  19. Warrior II
  20. Goddess or Horse Stance (long hold)
  21. Warrior II
  22. High Lunge
  23. Hands interlaced behind back , heart opener and then forward fold ("Humble Warrior")
  24. Inhale to come back up
  25. Exhale both hands to inside of foot, lizard pose (long hold)
  26. Float back to plank
  27. Side plank on hand that is on same side as foot that had been forward
  28. Plank
  29. Vinyasa
  30. Repeat from Forward Fold (Step 15) and Chair (16) until another Vinyasa (step 29)
  31. Frog Pose (2 minutes)
  32. Bridge Pose with a block in between thighs (2 minutes)
  33. Supine twists
  34. Savasana
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