Meditation and Asana
~30 minutes of chakra flow & 10 minutes of meditation
I developed a short practice based on movement and meditation supporting the sacral chakra
Here is the sequence:
Chakra: Sacral
Themes of the Sacral Chakra: Water, Change, Creation, Emotions, Flowing Movement, Yin/ Yang/ Shiva/Shakti, Moon, Sweetness, Taste
Colors and Imagery: Silver, Orange, Coral, Gardenia, Sea Creatures, Mermaids, Six Petaled Lotus, Tattva (Water), “Vang” sound, Butterflies
Pranayama: Deep, slow flowing diaphragmatic breathing, aligned with slow “one breath one movement” asana. Think of a slow dance underwater. Song: Leon Bridges, River
Postures/ Flow (yin, and moon flow would work well for sacral chakra focus)
Slow flow mini moon practice (5 minutes)
Mountain tadasana
Three rounds sun salutation A Surya Namaskar
Mountain
Crescent Lunge each side Añjaneyāsana (mountain transition)
Mountain
Hip rolls left to right (bellydance variation, mayas or hip snaps/ slides)
Goddess Utkata
Yogi Squat Malasana
Butterfly Baddha Konasana
Cat Cows Marjaryasana/Bitilasana
Down to flat on back
Bridge rounds Setu Bandhasana
Happy Baby Ananda Balasana
Adjustments: engaging the mula and the uddiyana bandhas will help support and deepen pelvic floor strength, which assists in supporting the sacral chakra
When receiving energy healing, I've always been told that my sacral chakra is spinning and humming along just fine. When moving and flowing through a sequence of postures and breathwork that supports, I usually feel balanced and centered. According to Harish Johari, a second-chakra centered person "can be called the way of the butterfly--enjoying everything beautiful flower, flirting, flying, forgetting." I've always been called a free spirit, and when I'm happy and balanced I feel like a hummingbird, taking it all in and flitting around quickly toward the next thing.
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