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YIN + CHAKRA SERIES | Sacral

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Nancy Nelson

Often the yin practice is characterized by a Chinese Medicine (TCM) approach, but let’s take some time journeying through the 7 chakras and relate each of them back to yin. Next up: svadhisthana chakra, also known as the “sacral chakra”.

Chakras are believed to function like energetic wheels that transport energy and travel up the spine to the crown of the head. The sacral chakra is associated with the emotional body, As you work on releasing congestion and bringing things back into balance, you will feel an overall improvement throughout your energy centers.

About the Sacral Chakra:

Sanskrit word

  • Svadhistana: where your being is established

Mantra

  • I feel
  • Vam

Physical location

  • Below the navel
  • Around the genital area

Energetics

  • Sexuality
  • Sensuality
  • Creative expression
  • Intuition

When it comes to yin and the sacral chakra, consider how many yin poses stimulate and open the space around the sacral chakra in the low abdomen/pelvis. Focus your yin practice on creatively exploring prop variations in the poses and small adjustments that feel just right to you. We also spend much time connecting to sensation, and freely embracing what feels good.

I love reading from “Yoga of the Subtle Body” by Tias Little when speaking to the energy body. He highlights much of the energetic overlap between chakras as well as other energy maps (such as the meridians of TCM, etc) in his book. Click below to get your copy (affiliate link).

Learn more about the sacral chakra and yin yoga in this webinar.

Yin Sequence | Sacral Chakra

Props

  • Block
  • Bolster
  • Blanket

Seated (5 min)

Find your way into a seated position on the edge of your bolster. Rock the pelvis slightly forward and lengthen the tailbone downward. Imagine your pelvis as a basin of water that is tilted forward a bit. The element of water is associated with the sacral chakra. Observe your fluidity as you practice today.

Consider the mantra “I am constantly evolving and opening” for your practice today.

Seated Spinal Movements (3 min)

Come off your bolster and switch the crossing of the legs. Start by aligning breath and movement with some spinal exploration. Rocking forward and back into cat and cow, circling around in both directions, etc.

Half Saddle (5 min each side)

Position yourself in a half saddle with one leg bent at your side. You can turn the foot outward (onto the big toe side) or keep the top of the foot to the floor. The other leg can stretch forward or drop open into a half butterfly. Sit onto a pillow if you need a little lift. Recline back slowly to your hands, forearms or down to your spine. Take your time as you find your way into this one.

Move onto the next posture before repeating the second side…

Winged Dragon (4 min each side)

Come back upright from half saddle and step the front leg forward and come into a winged dragon position as the back leg adjusts back. Sink downward into the bolster as the bent leg wings open to the side. Don’t worry about keeping the hips level. It’s okay if the extended leg’s hip sinks toward the floor.

Move onto the next posture before repeating the second side…

Deer Twist (1 min upright, 3 min folded)

Inch the winged leg’s foot to the other side and draw the back leg into a 90* position. Walk the hands toward the opposite side and breathe into an upright twist. Hold upright for a minute or so and begin to fold to your bolster or the floor slowly from there.

Repeat from half hero on the other side when complete.

Dragonfly (5 min)

Open the legs into a wide V position. Place a bolster at the groin and slowly fold forward. Take your time to settle in and release here.

Supported Bridge (5 min)

Come down to your back. Bend the knees to lift the hips and slide the block under the sacrum. Rock a bit to massage the tissues surrounding these fused vertebrae. Settle your weight in slowly and extend the legs forward. Breathe deeply into the lower belly here. Legs can extend or stay bent.

Reclined Shoelace Legs (1 minute each side)

Come back down to a neutral spine and feel the body rebound for a bit. Eventually hug the legs in and cross the legs and bind with the feet or shins. Hold for about a minute and then switch to the other side.

Close your practice with a long savasana, Consider sliding a bolster under the knees to alleviate any pressure in the lower back so the energy can freely travel up the spine.

Access a full length video of this practice below if you wish to be guided through…

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Nancy Nelson
Nancy Nelson
Nancy is the fearless leader here at Nancy Nelson Yoga! She has been instructing yoga since 2012 and is certified as a Registered Yoga Teacher (E-RYT 500, YACEP) with Yoga Alliance. She loves guiding yoga classes in all forms – from sweaty vinyasa flows, to slow mindful movement - but her favorite style to practice and teach is yin yoga. She attended a formal 50-hour Yin Yoga training with Bernie Clark and Diana Batts in the fall of 2018 and it truly propelled her into developing her yin focused website, webinars and trainings.

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