Yoga Routine for the Second Chakra
Find Fluidity and Grace with Asanas for Swadhistana Chakra
Sep 29, 2009
Swadhistana's energy is passive, lunar, and feminine. It is one of the yin energies of the body and is best stimulated by gentle flowing movement and a string focus on breathing and restoration in poses.
Exercises that move the synovial fluids of the joints and stretch the connective tissues help move second chakra energy in the body.
The anatomical region of the body that is stimulated by this chakra is the hypogastric nerve plexus where the kidneys and adrenal glands are located. The lymphatic system is also ruled by this chakra as this chakra governs the body's fluids.
Movement in the hips and lower abdomen encourage liberation of the second chakra area and should be the focus of a second chakra practice. Improving ease of movement in this area will produce a graceful and easy going attitude. You will feel more open and attractive to others.
The following outline is intended for students of yoga that are familiar with basic poses and terminology.
Flowing Movements
- Seated Pelvic Circles: Sit in lotus or and easy cross-leg position with the hands on the knees. Move the torso from the hips in as large and smooth a circle as possible. Repeat in both directions.
- Tigers: These movements sre done in an all fours position. Move with the breath, arching the head and tailbone upward and dropping the abdomen with the inhale and arching in the opposite direction on the exhale, pressing through the hands as you lift the thoracic spine and drop the head and tailbone. You may also move side to side to stretch and compress the sides of the body, a kriya (movement) sometimes called tigress. Begin in a neutral position with the inhale. On the exhale, look over your right shoulder as you shift your hips to the right. The right side is compressed while the left is elongated. Move side to side with the breath.
- Joint Circles: In a standing position, progress through the joints of the body beginning in the ankles. Make gentle circles in both directions with each ankle. Next, bring the feet and knees together and squat slightly. With the hands on the knees, make gentle circles in both directions. Stand up and spread the feet hip-width apart. With hands on the hips, circle the hips as wide as possible, perhaps also trying some figure-eight movements. Include the shoulders, neck, and wrists in this exercise as well.
- Flowing Lunges: Spread the legs very wide with the feet at 45-degree angles. Lunge from side to side with the breath. Add arm movements if you like or keep the hands at the hips.
The poses below are classic hatha yoga poses with which most students are familiar. It is recommended that references such as yoga websites, manuals, and other resources are used to gain further understanding of the poses.
Standing Postures
- Side Stretch: The feet may be together or hip width apart. Drop the right hand on the outside of the right leg and lift the left arm with your inhale. Bend the torso to the right as you exhale. Be careful to keep both sides of the body long by rooting firmly through both feet and turning the heart skywards while tucking the chin slightly. Gaze into the left elbow. Stay and breathe. Repeat on the other side.
- Dancer Pose (Nataraja Asana): This pose stimulates the adrenals and kidneys. It also opens the hip flexors, shoulders, and chest. Facing a wall to touch with the finger tips is recommended for beginners who need help with balance.
- Half Moon Pose (Ardha Chandra Asana): Also a good posture for stimualte the adrenals and kidneys. This is a calming and grounding pose.
Face-Down Postures
- Pigeon (Kapotasna): Great stretch for the hips. Also a back bending posture that stimulates the sacral area and the hypogastric nerve plexus.
- Grasshopper Pose (Salabasana): This posture is done lying face down. You may wish to make fists with the hands and place them under the body at the groin crease to assist with the elevation. The legs are together in this posture. Lift the legs skyward with the inhale as the pelvis presses into the mat or hands. The chest will also lift. This pose is strengthening for the low back and releases tension in the pelvic region. It also stimulates the kidneys and adrenals.
- Cobra Pose (Bhujangasana): This pose releases the accumulated energy of the work done in the second chakra. If a twist is added, moving with the breath and exhaling as you look over each shoulder, this pose is good for increasing flexibility in the spine as well as massaging the liver, spleen, and kidneys. These movements rejuvenate the cartilage of the vertebrae.
- Upward Facing Dog Pose (Urdhvamukhasvan Asana): A clasic pose incorporated in sunsalutations. This pose has the same benefits of the above poses, but is a very awakening and active posture in comparison.
Seated Postures
These postures increase energy flow through the legs and pelvic region, restoring circulation and fluidity.
- West Stretch Pose (Paschimottanasana): A simple forward bend to release energy and open the joints of the low back. The legs are together and straight. Be sure to begin with a flat back, sitting up straight. Inhale the hands overhead and bend forward as you exhale, leading with the heart. When you reach the edge of your stretch, you may wish to round the back and drop the head, relaxing in a passive posture.
- Head to Knee Angle Twist Pose (Parivrtta Janu Shirshasana): With the left foot in against the pelvis and right leg extended to the side, bend over the right leg with the left hand extended ever head. Make sure to keep the heart lifted and the gaze up. This is an excellent side stretch that massages the internal organs
- Seated Wide Angle Pose (Upavista Kona Asana): As above, but with both legs straight and spread wide. A deeper stretch for the groin.
To end this routine with relaxation, Savasana with the legs up the wall, buttocks against the wall, is recommended.
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