|Winding Brook by Egon Schiele|
This is part 3 in my series on the chakras. The last post focused on the Muladhara (Root) chakra, and the qualities of grounding, stability, safety and security. This post will focus on Swadhisthana, the Sacral chakra.
- Come to the floor on your hands and knees with your knees hips-width apart and your arms shoulders-width apart and outstretched.
- Exhale as you sit back onto your heels in Child’s pose (Balasana) to generate a feeling of safety, security, and self-nourishment.
- Inhale and move through hands and knees position to lower yourself into your comfortable version of Cobra.
- Exhale and push yourself up to your hands and knees and sit back into Child’s pose.
- Pick a pace and rhythm that is comfortable for your body as you move through the flow.
- Repeat at your chosen pace for 30 seconds to a minute or more.
- Rest in Child’s pose.
If you need a more accessible practice, try Spinal Flexes in a chair:
- Sit comfortably in your chair with your hands on your thighs.
- Inhale and flex your spine and pelvis forward with your chest lifted and chin parallel to the floor.
- Exhale and flex your spine and pelvis backward, rounding your back and straightening your arms to feel a stretch in the upper back.
- Continue for at least 30 seconds or longer if you feel comfortable.
- To finish, inhale and hold your breath on the forward flex for a second or two.
- Exhale and hold your breath out on the backward flex for a second or two.
- Inhale to center and rest.
Energy Practice: Swadhisthana Mudra
In Mudras for Healing and Transformation by Joseph and Lilian Le Page, this mudra is said to be helpful for cultivating self-nourishment and supporting the health of the reproductive and urinary systems by releasing tension from the sacrum and lower back. There are no contraindications.
- Place your right hand over your lower abdomen, with your thumb resting just below your navel.
- Cup your left hand and hold it facing upward at the level of your navel and slightly angled to the left of the body, with your forearm parallel to the earth.
- Soften your shoulders and allow your spine to be naturally aligned.
- As you hold the mudra, watch for sensations such as pulsing, tingling, or feelings of movement within your body.
- Hold for 5 to 10 breaths or longer if you are comfortable.
Repeat this affirmation on its own at any time or while practicing Dynamic Cobra or Swadhisthana mudra.
“With awareness and balance I go with the flow of life.”