In this article: Discover the best yoga poses for the sacral chakra!
Yoga is incredibly beneficial to our well-being. Not only does it improve flexibility but it also helps with stress relief.
It also stimulates the energy flow in the body and brings balance to your energy centers, also known as chakras.
If you are experiencing an imbalance in your sacral chakra, you can use specific tools and practices, including yoga postures, to restore this balance.
Read on to discover the best yoga poses for the Sacral chakra and how they can help unblock your second energy center.
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About the Sacral chakra
The sacral chakra, also known as the Svadhishthana, is one of the seven main energy centers in your body.
Located just below your navel, this chakra influences your creativity, sexuality, and sense of self-worth and confidence.
When this chakra is balanced, you will feel physically strong and creative, with a clear sense of who you are and what your purpose is in life.
You will be able to express yourself freely, both emotionally and sexually, without feeling ashamed or embarrassed about your desires or needs.
In addition, you will feel empowered and confident when approaching new experiences or challenges.
However, if the sacral chakra is out of balance, you may experience a variety of symptoms.
For example, you may find it difficult to make decisions or communicate your needs, and you may feel drained of energy or disinterested in activities that you normally enjoy.
Additionally, if this chakra is blocked, you may experience feelings of guilt, shame, low self-esteem, and sexual dysfunction.
Sacral Chakra Characteristics
Gland: Gonads, Ovaries, Testes
Nerve Plexus: Hypogastric Plexus
Body Parts: Womb, genitals, bladder, kidneys, muscles
Physical Ailments: Low back pain, fertility issues, gynecological problems, fibroids, cystitis, kidney problems
Signs of a Sacral Chakra Imbalance
All chakras can be either excessive or deficient. An excess indicates that the chakra is overacting, while a deficiency suggests that it is underacting.
Ideally, our chakras are balanced so we feel as though our needs are met and our bodies and minds are in sync.
Childhood trauma, repressed emotional or creative expression, and sexual dysfunction are all things that can contribute to an imbalance in the sacral chakra.
Excessive Sacral Chakra
Some signs that your sacral chakra is overactive include being overly emotional or needing constant validation from others.
You might become selfish or have difficulty maintaining healthy relationships. Other signs include overeating and consuming too many stimulants (like caffeine or alcohol).
Deficient Sacral Chakra
One sign that your sacral chakra might be deficient is if you feel emotionally numb or emotionally blocked.
Other signs could include a lack of sexual desire, impotence, infertility, and difficulty connecting with others on an emotional level.
10 Best Yoga Poses for Balancing Your Sacral Chakra
Now that we’ve learned more about the Sacral chakra and its purpose, let’s find out the best yoga poses for balancing our second energy center.
1. Hero’s Pose – Virasana
Hero’s pose, or Virasana, is a yoga posture that focuses specifically on the sacral chakra.
To perform hero’s pose, start by sitting on your heels with your knees together and slightly wider than hip-width apart.
You can use a yoga block or another prop under your sacrum to provide support. This will help you maintain the correct alignment of your hips and spine.
As you inhale, lengthen through your spine, reaching the crown of your head towards the sky.
As you exhale, engage your core muscles and draw your navel in towards your spine.
Hold this pose for several breaths, focusing on breathing deeply and fully into your sacral chakra to help stimulate feelings of expressiveness and creativity.
2. Cat Cow – Bitilasana Marjaryasana
Cat Cow pose, also known as Bitilasana Marjaryasana, is a foundational yoga posture that focuses on the activation and opening of the second chakra.
To perform this yoga pose, start in a tabletop position on your hands and knees.
Your wrists should be aligned directly under your shoulders and your knees aligned directly under your hips.
As you inhale, begin to arch your back, stretching and contracting the spine.
At the same time, bring your gaze upward and let out a soft sighing sound to help further open and activate your sacral chakra.
As you exhale, round your back up toward the sky, tucking your tailbone and bringing your gaze inward toward your belly button.
Repeat this sequence a few times, focusing on moving slowly and with intention as you engage and open your energy center.
3. Low Lunge – Anjaneyasana
In yoga, intense hip openers like low lunge can help awaken and energize your second energy center.
To perform this pose from table top position, take your right foot between your hands with your right knee in a 90-degree angle.
Take your hands to your right knee or thigh and begin to lengthen through the spine as you sink your hips toward the floor, creating a full stretch.
Breathe into the sensation as you focus on what’s going on in your pelvis. Repeat on the opposite side.
This intense stretch helps open and energize the sacral chakra while enhancing your creativity and confidence.
Additionally, low lunge can help release tension in the hips and lower back. It’s a great pose for anyone dealing with chronic pain or stress in this area of the body.
4. Half Splits – Ardha Hanumanasna
Half splits, or Ardha Hanumanasana, is another wonderful pose for the sacral chakra.
This chakra is associated with movement and change, so practicing your half splits can definitely assist in activating this energy center.
To perform half splits from low lunge, begin to straighten your front leg. Then, draw your hips back toward your back heel.
You should feel the stretch throughout your hamstrings.
The pose can be static (held) or dynamic (coming back and forth between low lunge and half splits).
As you hold this pose, focus on breathing deeply and slowly, allowing the energy in your sacral chakra to flow freely.
You may also want to visualize the vibrant orange energy of this chakra as it radiates outwards. This will help energize and revitalize your body.
With practice, you will begin to notice that Ardha Hanumanasana helps you feel more fluid and flexible both on and off the yoga mat.
Be sure to repeat this pose for the same amount of time on the opposite side.
5. Goddess Pose – Utkata Konasana
Goddess pose, also known as Utkata Konasana, is another great yoga posture that focuses on the sacral chakra.
This powerful pose opens and strengthens the hips, legs, and lower back while encouraging greater flexibility in the pelvis and spine.
Stand with your feet a little wider than your hips and with your toes pointed slightly outward.
Make sure that your toes and your knees are pointed in the same direction.
Lower your hips so that your thighs are parallel to the floor. Hands can be resting on your thighs for connectedness or in prayer position in front of your heart.
Whether you are a beginner or an experienced yogi, goddess pose is an excellent way to tap into the energy of the sacral chakra and reconnect with your innate feminine power.
With regular practice, this energetic asana can help you open up stuck energy in the hips, release tension from the lower back, and reclaim your sense of vitality and vibrancy.
So if you are looking to awaken your inner goddess and embody the energy of this powerful chakra, be sure to add goddess pose to your yoga practice.
6. Wide Legged Forward Fold – Prasarita Padottanasana
Standing wide legged forward fold, or Prasarita Padottanasana, is a powerful yoga pose that can help you experience greater feelings of confidence and emotional well-being.
Wide Legged Forward Fold is a deep hip flexor stretch that helps open the hips and release tension in the lower back.
It works by activating the muscles around the sacral chakra and increasing blood flow to this area.
As you hold this pose, you may begin to feel a sense of emotional release and an increase in feelings of joy and creativity.
So if you are looking to tap into the power of your sacral chakra and experience greater emotional well-being, try practicing wide legged forward fold regularly.
Simply stand with your feet about 3-4 feet apart, or as wide as is comfortable for you, and fold forward from your hips.
Keep your spine long and let your head be the last thing to release as you fold.
Hold this pose for a few deep breaths, breathing deeply and allowing yourself to let go.
7. Frog Pose – Mandukasana
Frog pose, also known as Mandukasana, is a great pose for strengthening the hips and opening up the second chakra.
From tabletop position, widen your knees and come down to your forearms.
Keep your feet flexed and your thighs and shins at a 90-degree angle. Energetically press your hips back towards your heels.
Hold this pose for 1 minute, focusing on breathing deeply into the sacral chakra area while keeping your upper body lifted and back straight.
Frog pose is a great way to strengthen and open up the hips, which can help with balance and flexibility in addition to unblocking the sacral chakra.
Use a blanket under your knees if you experience any pain.
8. Seated Forward Fold – Paschimottanasana
Next on our list of the best yoga poses for the sacral chakra is seated forward fold, or Paschimottanasana.
This yoga pose helps to stretch and release tension in your hips, lower back, and hamstrings. It also encourages a sense of calm and relaxation.
To do seated forward fold, start by sitting on the floor with your legs extended in front of you.
Make sure that your hips are grounded through both sit bones and that your spine is upright.
The crown of your head should be reaching toward the sky.
Next, slowly begin to hinge forward at your hips, keeping a straight back as you fold over your legs.
You can either rest your hands on your feet or calves, depending on how flexible your hamstrings are.
You can also rest the backs of your hands on the floor in front of you if they are not quite open yet.
Once you feel a nice stretch in your hips and lower back, take several deep breaths to allow yourself to fully relax into the pose.
Breathe into your sacrum and envision an orange glow.
9. Happy Baby – Ananda Balasana
Happy baby is a great pose for opening and strengthening your sacral chakra and hips.
To do this yoga pose, start by lying on your back on the ground or on a yoga mat.
Bring your knees up towards your chest, then reach behind your calves and hold onto the soles of your feet from the outer edges.
Pull your knees closer to your chest as you gently press your lower back down into the floor.
Hold for 5-10 deep breaths, then release and repeat 3-5 times on each side.
A gentle rocking from side to side can feel absolutely yummy in this pose!
10. Reclined Bound Angle Pose – Supta Badha Konasana
Reclined Bound Angle Pose, also known as Supta Badha Konasana, is a great pose for opening and releasing tension in the second energy center.
To do this pose, start by lying on your back with your legs bent and your feet flat against the floor.
Open your legs wide so that they are in a diamond shape and the soles of your feet touch, allowing your knees to fall open to the sides.
You may need to place blankets or yoga blocks under your knees for support as you practice this pose.
Once in the pose, focus on breathing deeply and allowing any tension in the hips, lower back, and sacral chakra to release.
The key to a healthy and balanced sacral chakra is maintaining a sense of flexibility in both body and mind.
If your sacral chakra has become imbalanced, try incorporating some of these yoga poses into your next practice.
With regular attention and care, you can bring this energy center back into alignment.
What are your favorite yoga poses for the sacral chakra on this list? Have you experienced any benefits from practicing them? Let us know in the comments!
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