Create to Elevate the Svadhishthana Chakra Part 2

As we continue moving through the sacral chakra, we will move into poses that focus on opening the hips. As humans we harbor a lot of emotion in our hips, so don’t be surprised if you feel some emotions (or even tears) arise while you are in these poses.

Yoga

• Lizard (Utthan Pristhasana) is a great hip opener that works not only the hips but the groin and hip flexors.
  • Start in Downward Facing Dog (Image 1).
  • Inhale and extend the right leg back into Three Legged Dog (Image 2).
  • Exhale and draw the right knee into the chest and plant the right foot between the hands.
  • Lower down onto the left knee.
  • Bring the right hand to the inside of the right foot.
  • Heel toe the right foot out to the edge of the mat (Image 3).
  • Keep the right ankle over the right knee and be mindful not to roll the ankle.
  • You can stay here or for a deeper stretch begin to lower the forearms down onto blocks or onto the mat (Image 4).
  • Stay here for 15 long, deep breaths.
  • To come out of the pose, inhale and press back up onto the palms of hands (Image 5).
  • Tuck the toes on the left foot and and lift off the left knee (Image 6 and 7).
  • Heel toe the right foot back to the center of the mat and bring the right hand to the outside of the right foot.
  • Press the hips up to the ceiling coming into Downward Facing Dog (Image 8).
  • Repeat on the other side.

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• Pigeon (Kapotasana) is my absolute favorite hip opener! When I take a class and the teacher says “we are coming into pigeon”, I do an internal happy dance.
  • Start out in Downward Facing Dog (Image 9).
  • Inhale and extend the left leg back into Three Legged Dog (Image 10).
  • Exhale and draw the left knee to the left elbow, hovering here in a high plank (Image 11).
  • Take the left ankle to behind the right wrist (Image 12).
  • Start to lower the left knee down to the mat behind the left wrist and the left ankle down onto the mat behind the right wrist.
  • Lower down onto the right knee and extend the right leg back (Image 13).
  • Adjust the left foot either closer to the groin for a less intense stretch or closer to the right wrist bringing the left shin parallel to the front of the mat for a more intense stretch.
  • Engage the toes left foot, flexing the foot. This will help to protect the left knee.
  • The hands are down on the mat in front of you (Image 14).
  • For a deeper stretch begin to lower the forearms down onto blocks or onto the mat (Image 15).
  • To go even deeper, bring the forehead down onto the mat or stack the hands and place the forehead on top of the hands (Image 16).
  • To come out of the pose, inhale and press back up onto the palms of hands (Image 17).
  • Tuck the toes on the right foot and lift off the right knee (Image 18).
  • Press the hips up to the ceiling, stepping the left leg back (Image 19) and coming into Downward Facing Dog (Image 20).
  • Repeat on the other side.
• If this is too intense, bend the left leg slightly and bring the right shin parallel to the front of the mat. From here see if you can lower down onto the forearms, a block or the mat.

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• Frog (Mandukasana) is a great hip stretch that also focuses on the inner thighs and groin.
  • Come into a wide-kneed childs pose.
  • Step the feet out to the sides so that the ankles are in line with the knees.
  • Flex the feet so that your toes point out to the side.
  • If you need to deepen the stretch, move the knees out a little farther to the side until you feel a good stretch in the groin.
  • Keep the hips in line with the knees (Image 22).
  • Start to walk the hands forward or place the forearms on a block or on the mat (Image 23).
  • Keep the belly lifted.
  • For a deeper stretch, bring the chest down onto the mat (Image 24).
  • Take five to ten deep breaths here.
  • To come out of the pose, press back up onto the palms of the hands.
  • Bring your toes to touch, sit back on the heels and draw the knees together.

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Oils

• Motivate (Doterra Blend)
• Cassia*
• Clary Sage
• Tangerine

* Any of these oils need to be mixed with a carrier oil and used with caution.

Crystals

• Amber
• Orange Kyanite
• Sunstone

Playlist

Self-Care

If yoga isn’t your thing you can dance, hoola hoop or do something creative to activate your svadhishthana chakra. It can be singing, dancing, drawing, photography or any other form of expression. You can also do something involving water like going to a beach, swimming, surfing, kayaking or paddle boarding. If you’re at home, take a bath or swim in a pool. Wearing orange, lighting an orange candle and eating orange foods like nectarines, oranges and carrots can help balance your sacral chakra.