Sacral Chakra Yoga Poses

Author: Jessica Tracy

Sacral Chakra Yoga Poses

The sacral chakra helps you to express your emotions in a healthy way. The second chakra, or Svadhisthana in Sanskrit, rules all aspects of your sexuality, sensuality, relationships, and emotional intelligence. Its color is orange, and it is located in the lower abdomen.

When your second chakra is open and healthy, you feel joyful, happy, and passionate about life. You also give yourself full permission to enjoy all pleasures of life.

So, what are the healing benefits of yoga for your sacral chakra?

Adding yoga to your everyday routine is a perfect way to loosen up and align all chakras of your body.

There are many yoga poses (asanas), which can be used for individual chakras, but please keep in mind that ultimately they will provide many health benefits for your body as a whole.

The sacral chakra is your main emotional center. Repressed emotions and feelings are very often trapped inside your physical body, and exercise is one of the best ways of releasing and letting go of them.

Balancing sacral chakra with yoga involves building strength and flexibility in your hips and all the muscles surrounding your pelvis.

A yoga practice that emphasizes opening the hips will help you to relax and regain your emotional equilibrium.


Some of my favorite yoga poses for the second chakra are:

Goddess Pose | Utkata Konasana 

 Goddess Pose - Utkata Konasana

Goddess pose is a big hip opener, which fires everything beneath the waist. Utkata Konasana stretches your inner thighs' adductors and develops your calves, quadriceps, glutes, and core.

This posture will connect you with the creative and feminine energy of the Hindu Goddess Kali, who is often portrayed in a similar position.

Stand with your feet wide and rotate both of them outwards. Start to slowly bend your knees and bring the thighs parallel to the floor.

Keep pushing the knees back and engage your core muscles. Next, bend the elbows 90 degrees at shoulder height.

You can have the palms of your hands open or in gyan mudra. Try to maintain this pose for 1 minute and find organic movement as you relax here, and gently move from side to side.

Crescent Pose / High Lunge | Anjaneyasana 

 High Lunge Crescent Yoga Pose | Anjaneyasana

High Lunge (Crescent Pose) or Anjaneyasana is a great hip opening posture that will test your coordination, strength, and concentration skills.

High Lunge is usually performed in most of the standard yoga flow sequences.

Anjaneyasana is a classic whole-body pose with multiple health benefits. It enhances the strength of the knees, thighs, hips, spine, chest, and shoulders.

Begin with stepping your right foot forward until you feel a gentle stretch in your left hip. Lift the chest, raise your arms, and gaze up towards your hands.

Keep your chest lifted and allow the pelvis to sink. Crescent Pose gives you a chance to remain focused as you are required to keep the balance.

Triangle Pose | Utthita Trikonasana

Triangle Pose - Trikonasana Yoga

Utthita Trikonasana (Triangle Pose) is a cornerstone pose of yoga in nearly every different form of yoga.

If you are new to yoga, you will certainly experience it in one of your first few yoga sessions and for years to come.

You might grow a love-hate relationship with 
Trikonasana as this pose will keep you on your feet and test the flexibility of your legs, hamstrings, and hips. 

Begin by placing your right arm on your ankle and work on opening (lifting) your right hip up.

When your hips are stacked, reach your right hand up and look towards the ceiling.

Avoid the temptation of bending your right leg to get to the floor with your right hand. It's more important that you keep your right leg straight. You can put a yoga block on the floor, next to your leg.

Pigeon Pose | Eka Pada Rajakapotasana

Pigeon Pose - Eka Pada Rajakapotasana

The Pigeon Posture is ideal for losing tension and retaining hip stability since it extends both the short hip rotators and the hip flexors (muscles moving around the front thighs and pelvis).

Pigeon pose is great for the sacral chakra because it will test your emotional capacity to remain calm in stressful situations.

Sometimes it may even trigger an emotional release and make you cry by bringing up repressed anxiety, anger, or fear.

Pigeon pose is actually a deep stretch, and it should be performed at the end of your yoga practice when the body is warmed up.

Always start by adjusting the leg to prevent excess pressure on the knee and center the pelvis. Breathe deeply through your belly to experience a full release of the hips. You can stay in this posture for up to 10 minutes.

Your Favorite Yoga Poses for Sacral Chakra

Now, over to you.

  • Have you tried any the poses mentioned in this post?
  • Did I forget to mention some of your favorites?

Don't forget to let us know in the comments below!

Sacral Chakra Yoga Asanas Poses Chart


Yoga Asanas For Seven Chakras

If you enjoyed this article and would like to learn how to balance and heal your other chakras with yoga, feel free to check out one of the posts below:

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