Reprogram the Body

Sacral Chakra Restorative Yoga rewires our muscle memory by allowing us to work deep into the fascia where we store past trauma, negative emotions, and hold onto the past. Through the practice of restorative yoga poses, we are able to release blocked energy in the body that is creating discomfort and disease. Restorative Yoga helps us to break up and release these negative energy patterns so we can be pain free.

Emotional Release

Sacral Chakra Restorative Yoga Poses are held for 4 – 5 minutes, working deep into the muscle fascia where we harbor our energetic blockages. During a restorative yoga session, different negative emotions that have been buried in our connective tissue are finally able to come up to the surface. Fear comes up, anger, self-righteousness, frustration, anxiety and all the other negative emotions holding us back in life. From a place of peace, we are able to release these blockages.

sacral chakra restorative yoga

When the energy is too strong and out of balance:

  • One feels repression and disconnected
  • Over-indulges in sensory pleasures like eating, entertainment & gossip
  • Sexually overactive or have compulsive behavior
  • Overly social and can not spend time alone
  • Strong need to always be around people and thrive by feeding off other people’s energy & reactions
  • Develops emotional dependence and “co-dependence”
  • Creates drama or becomes crisis-orientated in order to get attention
  • Addictive behavior to stimulants, alcohol, drugs or adrenaline

NEGATIVE ASSOCIATIONS:

  • Procrastination
  • Lacking practicality
  • Indecisive
  • Passive
  • Overly influenced
  • Needy

When the energy is weak or depleted:

A deficiency of energy or weakness in the Sacral Chakra will cause people to feel very stiff and rigid on a muscular level.

  • Unable to go with the flow of life
  • Lack the ability to adapt to change
  • Emotionally cold, impersonal and socially unable to relate to others
  • Suffers low self-esteem, insecurity and may be socially withdrawn
  • Procrastination, a lack of passion and trouble expressing one’s feelings
Swadhistana Chakra 2
Swadhistana Chakra

The Sacral Chakra

Swadhistana, the energy of cohesion, is a force that pulls together and unites. The Sacral Chakra emits a flowing energy that allows for flexibility, adaptability and change. Also known as the “Pleasure” Chakra, it is the center of vitality where we move beyond our basic needs into relationships with others.

Restorative Yoga

The Sacral Chakra Restorative Yoga poses presented in this article have been articulately chosen for their hip opening and healing abilities. Ancient vedic texts have been referenced to offer our readers the most powerful restorative yoga poses to create balance, harmony and ultimate healing of the Sacral Chakra.


Sacral Chakra Restorative Yoga Poses

perfect pose siddhasana sacral chakra restorative yoga
Perfect Pose / Siddhasana

Thunderbolt Yoga Pose Vajrasana sacral chakra restorative yoga
Thunderbolt Pose / Vajrasana

supine_hand_to_toe_extended yoga pose sacral chakra restorative yoga
Reclined Extended Hand-to-Toe /
Utthita Supta Hasta Pādāṅguṣṭhāsana

Sleeping Yogi Pose Yoganidrasana sacral chakra restorative yoga
Sleeping Yogi Pose / Yoganidrasana

Revolved Head to Knee Pose D Parivrtta Janu Sirsasana IV sacral chakra restorative yoga
Revolved Head to Knee Pose “D” /
Parivrtta Janu Sirsasana IV

supta jathara parivartanasana Reclined spinal twist sacral chakra restorative yoga

Reclined Spinal Twist /
Supta Jathara Parivartanasana

supta baddha konasasna Reclining-Bound-Angle-Yoga-Pose sacral chakra restorative yoga
Reclining Bound Angle Pose /
Supta Baddha Konasana

Half-Frog-Yoga Pose Ardha Bhekasana Kapotasana sacral chakra restorative yoga
Half Frog Pose /
Ardha Bhekasana Kapotasana

Seated-Side-Angle-Yoga-Pose Parsva Upavistha Konasana sacral chakra restorative yoga
Seated Side Angle Pose /
Parsva Upavistha Konasana

Bound Angle Pose / Butterfly Pose /
Baddha Konasana sacral chakra restorative yoga
Bound Angle Pose / Butterfly Pose /
Baddha Konasana

Supported Pigeon Pose 
Salamba Kapotasana sacral chakra restorative yoga
Supported Pigeon Pose /
Salamba Kapotasana

crocodile pose makarasana sacral chakra restorative yoga
Crocodile Pose / Makarasana

Tortoise Pose Kurmasana (variation) sacral chakra restorative yoga
Tortoise Pose / Kurmasana (variation)

Revolved Pigeon Pose Parivrtta Kapotasana sacral chakra restorative yoga
Revolved Pigeon Pose / Parivrtta Kapotasana

Garland-Pose Malasana sacral chakra restorative yoga
Garland Pose / Malasana

Bound Head-on-Knee Pose / 
Marichyasana I sacral chakra restorative yoga
Bound Head-on-Knee Pose /
Marichyasana I

eka pada rajakpotasana Downward-Facing-Pigeon-Yoga-Pose sacral chakra restorative yoga
Sleeping Pigeon / Eka Pada Rajakpotasana

Parivrtta Janu Sirsasana: Revolved Head-on-Knee Pose sacral chakra restorative yoga
Revolved Head-on-Knee Pose /
Parivrtta Janu Sirsasana

Happy-Baby-Pose sacral chakra restorative yoga
Happy Baby Pose / Ananda Balasana

Cow Face Pose Gomukhasana sacral chakra restorative yoga
Cow Face Pose / Gomukhasana

cow face pose Gomukhasana (unbound version) sacral chakra restorative yoga
Cow Face Pose (unbound version) /
Gomukhasana

Toad Pose Bhekasana Variation of Frog Pose sacral chakra restorative yoga
Toad Pose /
Bhekasana (variation of frog pose)

Wide Frog Pose Mandukasana sacral chakra restorative yoga
Wide Frog Pose / Mandukasana

Reclining Big Toe to Hand Yoga Pose Supta Padangusthasana sacral chakra restorative yoga
Reclining Big Toe Pose /
Supta Padangusthasana

Eye-of-the-Needle-Yoga-Pose Supta Kapotasana sacral chakra restorative yoga
Reclined Pigeon / Eye of the Needle Pose /
Supta Kapotasana

Wide-Angle-Seated-Forward-Bend sacral chakra restorative yoga
Wide Angle Seated Forward Bend /
Upavistha Konasana

Upward-Facing-Seated-Angle-Yoga-Pose sacral chakra restorative yoga
Upward Facing Seated Straddle Pose /
Urdhva Mukha Upavistha Konasana

Lizard Pose Utthan Pristhasana sacral chakra restorative yoga
Lizard Pose / Utthan Pristhasana

Extended Puppy Pose Uttana Shishosana sacral chakra restorative yoga
Extended Puppy Pose / Uttana Shishosana


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Micah Lyn is a Holistic Healthcare Practitioner HHP, Intuitive Healer and E-RYT 500 Certified Yoga Teacher registered with Yoga Alliance and KRI. She offers a variety of private yoga classes in Sedona AZ, yoga therapy and intuitive healing services at Pachamama Yoga ✨ Sedona Healing Center. Visit the YTT Programs & Workshops page to see upcoming Online & Hands-on Intensive Yoga Teacher Training, Virtual Online Yoga Workshops & Transformational Yoga Retreats featured worldwide.

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