Sacral Chakra Vinyasa

by | Feb 19, 2022 | Chakras, Pranayama & Energy

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What is your sacral chakra? Known in Sanskrit as svadhisthana chakra, the sacral chakra is represented by the element water. In yoga philosophy, chakras are subtle bodies, or energy centers, located along the base of the spine. Svadhisthana is the second of seven chakras. The sacral chakra is known as the seat of sensuality and is responsible for allowing us to feel, enjoy, desire, and procreate. 

Svadhisthana translates to ‘one’s own dwelling place’ and can be understood as a wellspring of vitality and experience. The sacral chakra is associated with the color orange and is associated in yoga with the bija mantra seed sound Vam.   

When the sacral chakra is balanced, we can enjoy life with grace and ease. We trust our emotional intelligence and are free to go with the flow. We can maintain healthy boundaries and an awareness of our needs. In yoga, we call this energetic state of being sattvic. In this state, we are able to confidently practice discernment and can trust our intuition to inform and guide us. 

An imbalanced sacral chakra can contribute to issues around movement, boundaries, emotions, pleasure, and desire. 

Where is your sacral chakra? The sacral chakra is located approximately 2-inches below the navel at the sacrum. In yogic philosophy, it represents our connection to sexuality, creativity, fluidity, and pleasure. 

What affirmations are good for sacral chakra? Affirmations are positive statements that confirm something to be true. Affirmations are a helpful tool for improving self-esteem and embodying certain qualities we endeavor to possess. Affirmations can be added to any yoga routine or used as an accessible part of many self-care rituals. You can introduce affirmations first thing in the morning, before practice, or anytime throughout the day as a way to connect and reground. Affirmations for the sacral chakra include:

  • I am free to move.
  • I am free to create.
  • I embrace and celebrate life’s pleasures.
  • I move effortlessly with grace.
  • I am a fluid, sensual being.
  • Authenticity flows through me.
  • I am free to feel.
  • Life is pleasurable.   

What poses are good for sacral chakra? Poses that bring awareness to the low abdomen and embrace dynamic, flowing movement are wonderful for the sacral chakra. Poses like reclined bound angle, cat/cow, pigeon, down dog, and dynamic or supported bridge can all create a connection to the sacral chakra. 

Sacral chakra vinyasa flow

This sacral chakra mini vinyasa flow is wonderful for transitioning from day to night. It would be beautiful during a full moon ritual or could be incorporated into a weekly self-care practice. Feel free to incorporate yoga props such as blankets and bolsters for additional cushion and support.


  • Bring the soles of the feet together and place a rolled blanket over the tops of the feet. Wrap it up and around your ankles and over the calves to create a nest of support. Place the hands behind the hips to slowly recline. You can include blocks or a bolster to support the back, or have blocks or pillows outside the legs for additional support.  
  • Bring the thumbs and index fingers together creating a small triangle. Place it over the navel for yoni mudra. Soften the gaze and allow the natural breath to flow in and around you. Allow the mudra to rise and fall with the breath. Feel your body being breathed. 
  • Stay here for 3-5 minutes.


  • Flutter the eyes open to orient. Inhale the arms overhead and slowly rise up. Allow yourself to fold over the legs, taking a few moments inward to notice how you feel. Option to invite the affirmation- I am at home in my body with every exhale, drawing deeper into yourself.
  • Walk the hands towards the body and place your props to the side. 
  • Coming into table top, place a blanket under the knees for added support. Allow yourself to move intuitively with grace.  
  • Inhale cat, exhale cow. With every exhale I repeat the affirmation- I am at home in my body. I move with ease. 
  • Come back to table top. Take a full breath in and on the exhale tuck the toes for downward facing dog. Option to bend the knees a lot and to place blocks under the hands. 
  • Feel the heart melt and the hips lift as you peddle out the legs. Imagine the whole body like a river of energy making its way through space. 
  • Inhale the right leg up. Exhale, bringing the right knee behind the right wrist letting the right ankle land being the left wrist, setting up for pigeon pose.
  • Place a block, blanket, or added support under the right glute. Take a full breath in and gently walk the hands forward to fold. Breath into the sacrum and on the exhale let it radiate through you. Repeat the affirmation- I am at home in my body. I deserve pleasure and release. Stay for 3-5 nourishing breaths. 
  • Inhale gaze up. Walk the hands towards the body. 
  • Sweep the left leg out in front of you rolling onto the right hip. Keep the right leg bent for janushirasana.
  • Inhale the spine long, exhale fold over the left leg. Stay for 3-5 breaths. 
  • Inhale walk the hands towards the body coming back into table top. 
  • Repeat on the left side.


  • After completing the second side, slowly come into savasana.
  • Option to place a folded blanket on the low abdomen, letting the back of the hands relax on the earth.
  • Repeat the affirmation- I am at home in my body. I move freely and with ease. I am deserving and whole.

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