Active Yoga for the Sacral Chakra

The yoga poses presented here are for total balance of the Sacral Chakra, also known as the Swadhistana Chakra. Many imbalances can exist in this energy center. Notably, the chakra can suffer excess, weakness or deficient energy. The active poses for Chakra 2 will help to ignite this energy center, create balance, and release negative feelings that have created disharmony in the Sacral Chakra.

Chakra 2 Imbalances

If the “Pleasure Chakra” is imbalanced, one feels repression and disconnect. Therefore, we compensate by over-indulging in sensory pleasures like eating, entertainment and gossip. Thus, we may find ourselves sexually overactive or have compulsive behavior. A person with an imbalance in the Sacral Chakra is overly social and can not spend time alone. They have a strong need to always be around people and thrive by feeding off other people’s energy & reactions. Likewise, emotional dependence and “co-dependence” go hand in hand with Chakra 2 issues. When the energy is stuck or misaligned, a person will often create drama or become crisis-orientated in order to get attention. Also, severe disruptions in the energy flow of the Sacral Chakra can cause addictive behavior to stimulants, alcohol, drugs or adrenaline.

Chakra 2 Weakness

A deficiency of energy or weakness in the Sacral Chakra will cause people to feel very stiff and rigid on a muscular level. They find themselves unable to go with the flow of life and lack the ability to adapt to change. The depleted energy in Chakra 2 will make you feel emotionally cold, impersonal and socially unable to relate to others. Typically, one suffers low self-esteem, insecurity and may be socially withdrawn. The lack of energy in the Sacral Chakra will cause procrastination, a lack of passion and trouble expressing one’s feelings.

Swadhistana Chakra 2
Chakra Yoga for the
‘Swadhistana’ Sacral Chakra

Yoga Poses for Chakra 2

Here we have listed specific yoga poses that will help to release negative energy patterns in the Swadhistana Chakra. This chakra needs freedom and movement to maintain balance. Therefore, as a rule of thumb, any forward bending pose (standing or seated) along with forward bends with twists will help energetic blockages in this chakra. In addition, flowing asanas such as the sun salutation sequences Namaskar A & B will mimic the flow or dance-like quality of the Swadhistana Chakra.


Swadhistana Chakra 2 Active Poses

Eight-Angle-Pose Astavakrasana
Eight Angle Pose / Astavakrasana

Mermaid Pose Eka Pada Rajakapotasana III
Mermaid Pose / Eka Pada Rajakapotasana III

Standing-Forward-Bend-Yoga-Pose Uttanasana
Standing Forward Bend / Uttanasana

Upward Crescent Moon Pose Urdhva Anjaneyasana
Upward Crescent Moon Pose /
Urdhva Anjaneyasana

Revolved-Cobra-Yoga-Pose Parivrtta Bhujangasana
Revolved Cobra Pose /
Parivrtta Bhujangasana

Wide-Legged-Forward-Bend-Yoga-Pose Prasarita Padottanasana
Wide Legged Forward Bend /
Prasarita Padottanasana

Flying Lizard Pose Utthan Pristhasana
Flying Lizard Pose / Utthan Pristhasana

Archer Pose Shooting Bow Pose / Akarna Dhanurasana
Shooting Bow Pose / Akarna Dhanurasana

Lord of War Pose Skandasana
Lord of War Pose / Skandasana

Revolved Split One Legged Headstand Parivrtta Eka Pada Sirsasana
Revolved Split One Legged Headstand /
Parivrtta Eka Pada Sirsasana

Half Splits Ardha Hanumanasana
Half Splits / Ardha Hanumanasana

Warrior 2 Pose / Virabhadrasana II
Warrior 2 Pose / Virabhadrasana II

Extended Hand to Big Toe Pose Utthita Hasta Padangusthasana
Extended Hand to Big Toe Pose /
Utthita Hasta Padangusthasana

Chair Pose Utkatasana
Chair Pose / Utkatasana

Standing Split Pose Urdhva Prasarita Eka Padasana
Standing Split Pose /
Urdhva Prasarita Eka Padasana

Bird of Paradise Yoga Pose Svarga Dvidasana
Bird of Paradise Pose /
Svarga Dvidasana

Revolved-Triangle-Yoga-Pose Parivrtta Trikonasana
Revolved (Twisted) Triangle Pose /
Parivrtta Trikonasana

humble warrior pose Warrior 1 forward bend Baddha Virabhadrasana
Humble Warrior / Warrior 1 Forward Bend /
Baddha Virabhadrasana

compass Pose Parivrtta Surja Yantrasana
Compass Pose /
Parivrtta Surja Yantrasana

High-Lunge-Yoga-Pose Utthita ashwa sanchalanasana
High Lunge /
Utthita Ashwa Sanchalanasana

Balancing Bound Angle Pose Dandayamna Baddha Konasana
Balancing Bound Angle Pose /
Dandayamna Baddha Konasana

Frog Cobra Pose Bheka bhujangasana
Frog Cobra Pose /
Bheka Bhujangasana

Standing Figure Four Pose Eka Pada Utkatasana
Standing Figure Four Pose /
Eka Pada Utkatasana

embryo in the womb pose Garbha pindasana
Embryo In The Womb Pose /
Garbha Pindasana

monkey pose front splits splits Hanumanasana
Monkey Pose / Front Splits
Lord Hanumasasana’s Pose

Supine Split Supta Trivikramasana
Supine Split / Supta Trivikramasana

bound side angle pose baddha parsvakonasana
Bound Side Angle Pose /
Baddha Parsvakonasana

Baby Cradle Pose Hindolasana
Baby Cradle Pose / Hindolasana

standing_hand_to_toe_yoga pose Hasta Pādāṅguṣṭhāsana
Standing Hand-to-Toe Pose /
Hasta Pādāṅguṣṭhāsana

Ragdoll Pose Uttanasana
Ragdoll Pose / Uttanasana (variation)

Big-Toe-Pose Padangusthasana
Big Toe Pose / Padangusthasana

equestrian pose ashwa sanchalanasana
Equestrian Pose / Ashwa Sanchalanasana

Revolved Bird of Paradise pose parivrtta svarga vvijasana
Revolved Bird of Paradise Pose /
Parivrtta Svarga Vijasana

Goddess Pose Utkata Konasana
Goddess Pose / Utkata Konasana

Uneven Tip Toe Goddess Pose Parsva Visama Prapada Kaliasana
Uneven Tip Toe Goddess Pose /
Parsva Visama Prapada Kaliasana

Revolved-Half-Moon-Yoga-Pose Parivṛtta Ardha Chandrāsana
Revolved Half Moon /
Parivṛtta Ardha Chandrāsana

Double Big Toe Pose Ubhaya Padangusthasana
Double Big Toe Pose /
Ubhaya Padangusthasana

Bound-Half-Lotus-Forward-Bend-Yoga-Pose
Bound Half Lotus Standing Forward Bend /
Ardha Baddha Padmottanasana

Revolved Goddess Pose Parivrtta Utkata Konasana
Revolved Goddess Pose /
Parivrtta Utkata Konasana

baddha konasana in salamba sirsasana headstand in bound angle
Bound Angle Supported Headstand /
Baddha Konasana in Salamba Sirsasana

One Legged King Pigeon Pose A Eka Pada Rajakapotasana A
One Legged King Pigeon Pose A /
Eka Pada Rajakapotasana I

One-Legged-King-Pigeon-Pose-II

One Legged King Pigeon Pose Prep

One Legged King Pigeon Pose B Eka Pada Rajakapotasana B
One Legged King Pigeon Pose B /
Eka Pada Rajakapotasana II

Full Tortoise Pose Kurmasana sacral chakra
Full Tortoise Pose / Kurmasana

Ear-Pressure Pose / Deaf Man's Pose /
Karnapidasana sacral chakra

Ear-Pressure Pose / Deaf Man’s Pose /
Karnapidasana

Revolved Squatting Toe Balance Pose Parivrtta Samatvamasana sacral chakra
Revolved Squatting Toe Balance Pose /
Parivrtta Samatvamasana

Boat-Yoga-Pose sacral chakra
Boat Pose / Navasana

Upward-Revolved-Knee-to-the-Head-Yoga-Pose sacral chakra
Upward Revolved Knee to Head Yoga Pose / Urdhva Parivrtta Janu Sirsasana

Buddhist Stupa Pose Advanced Utkatasana sacral chakra
Buddhist Stupa Pose / Advanced Utkatasana

Half Seated Angle Pose Ardha Urdhva Upavistha Konasana sacral chakra
Half Seated Angle Pose /
Ardha Urdhva Upavistha Konasana

Balancing Bear Pose Merudandasana sacral chakra
Balancing Bear Pose / Merudandasana

Warrior I Yoga Pose Virabhadrasana sacral chakra
Warrior 1 Pose / Virabhadrasana

Revolved Wide Legged Standing Forward Fold Parivrtta Prasarita Padottanasana sacral chakra
Revolved Wide Legged Standing Forward Fold / Parivrtta Prasarita Padottanasana

Lotus-in-Cobra-Yoga-Pose Padma Bhujangasana sacral chakra
Lotus in Cobra Pose /
Padma Bhujangasana

Horse Pose Vatayanasana sacral chakra
Horse Pose / Vatayanasana

Hand to Foot Pose Hasta Padasana sacral chakra
Hand to Foot Pose / Hasta Padasana

If you enjoyed this article, check out the Restorative Yoga Poses for healing the Sacral Chakra. Restorative Yoga postures are gentle, stretching poses that are accessible to everyone, including those who have injuries or limited flexibility.

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Micah Lyn is an Intuitive Healer and E-RYT 500 Certified Yoga Instructor registered with the Yoga Alliance. She offers a variety of private yoga classes, therapeutic yoga sessions and intuitive healing services at Pachamama Yoga ✨ Los Angeles Healing Center. Visit the YTT Programs & Workshops page to see upcoming Online & Hands-on Intensive Yoga Teacher Trainings, Virtual Online Yoga Workshops & Transformational Yoga Retreats featured worldwide.

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