Session from Last Night’s Group
The second chakra, or Sacral Chakra (Svadhisthana), is the energetic center connected to emotional flow, creativity, pleasure, and the ability to experience life with a sense of fluidity rather than tension. Located in the low belly and pelvis, this chakra helps us connect to movement, sensation, and healthy boundaries. When balanced, it supports flexibility — both physically and emotionally — allowing us to feel our feelings without becoming overwhelmed by them. This practice is designed to gently open and regulate the Sacral Chakra through mindful movement, breath, and grounding awareness.
✨ Warm-Up: Awakening the Body
1. Standing Joint Circles
Begin standing tall. Gently circle the ankles, knees, hips, wrists, and shoulders. Move slowly and intentionally, inviting awareness into each joint.
2. Swaying Side to Side
Shift your weight from one foot to the other in a slow, rhythmic sway. Allow the arms to hang heavy or gently float with the movement.
This helps regulate the nervous system and encourages fluidity — perfect for sacral chakra work.
🌞 Sun Salutation (Surya Namaskar)
Move through 3–5 rounds, or whatever feels right.
Step-by-step version:
- Mountain Pose (Tadasana): Stand tall, grounding through all four corners of the feet.
- Inhale – Arms Up (Urdhva Hastasana): Sweep the arms overhead, lifting through the spine.
- Exhale – Forward Fold (Uttanasana): Hinge at the hips, softening into the legs.
- Inhale – Halfway Lift (Ardha Uttanasana): Lengthen the spine, hands on shins or thighs.
- Exhale – Step Back to Plank: Engage the core, steady the breath.
- Lower Down: Knees-chest-chin or Chaturanga, depending on comfort.
- Inhale – Cobra or Upward Dog: Lift the chest, opening the heart.
- Exhale – Downward-Facing Dog: Hips lift back, grounding through hands and feet.
- Inhale – Step Forward, Half Lift: Long spine.
- Exhale – Forward Fold
- Inhale – Rise to Stand
- Exhale – Return to Mountain Pose
🔥 Standing Strength & Flow
3. Goddess Pose (Utkata Konasana)
Open the hips and connect with your internal power. Add gentle pulses or stillness.
🐾 Floor Work & Core Awakening
4. Cat–Cow (Marjaryasana/Bitilasana)
Move slowly, synchronizing breath with spinal movement to regulate and soothe.
5. Side Plank (Vasisthasana)
Choose knee-down or full expression.
This activates inner stability and confidence.
6. Reverse Plank (Purvottanasana)
Lift the chest and hips. Option: bend the knees for a table-top version.
🌀 Hip Opening
7. Locust Pose (Salabhasana)
Strengthens the back body and energizes the solar plexus chakra.
8. Bow Pose (Dhanurasana)
A deeper heart opener—move gently and avoid strain.
🕊️ Hip Release Sequence
9. Pigeon Pose (Eka Pada Rajakapotasana)
Hold each side, using props as needed.
Great for emotional release stored in the hips.
🌙 Cooling Down
10. Bridge Pose (Setu Bandha Sarvangasana)
Lift and open the front body, supporting heart and throat energy.
11. Reclined Twist (Supta Matsyendrasana)
Release tension in the spine and support digestion.
12. Supta Baddha Konasana (Reclined Bound Angle)
Place hands on belly or heart.
End here for a few minutes of soft, supported rest.
🧡 Closing
Take a moment to notice how the body feels — the warmth, openness, and grounding.
This sequence is designed to bring balance to the emotional body, support nervous system regulation, and restore mindful presence.
**Bonus
If you’d like a guided audio version of this click here for bonus content. (Content related to this post may take up to a week to be uploaded.)
Also if you’d like to receive our new “Grounded”newsletter, it’ll be available to subscribe to in the next week or so. It will contain atleast one additional practice or information to supplement what is already on the website. We are hoping to create a space and a community to support overall wellness so stay tuned!