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Harmonising Your Sacral Chakra “I am a sensory being full of creative potential. I embrace life with passion & enjoy plunging in joy and happiness. My senses are alive, aware and connected.” ~ an affirmation reads Sacral chakra or Swadhisthana chakra is the sensuality centre of the body, a hub of creativity, emotions, passion, pleasure and giving & receiving acts. It is responsible for the existence of our individual consciousness, as it acts like a magnet to attract the reality, that mirrors the thoughts and feelings stored in this chakra. All your unconscious desires, especially sexual desire, is stored here. It is associated with the element of water, the sense of taste, and the act of procreation. Sacral chakra is the seat of the self where, Swa means ‘I’ and dhisthana means ‘seat’. Symbolised by an orange lotus flower, the six petals are significant for our emotional connect, affection, delusion, destructiveness and feelings of contempt. An imbalance in the chakra can lead to sexual difficulties, confusion, purposelessness, jealousy, the desire to possess, overindulgence in food or sex and problems in the genital area, bladder, spleen etc. The person with a balanced sacral chakra has energy, compassion, grounded intuition, emotional stability and a zest for life. Here is a quick guide to the Sacral Plexus Chakra: Location: Lower abdomen to the navel area Colour: Orange/Red Element: Water Glands/Organs: Ovaries, testicles, prostate, genitals, spleen, womb, bladder Gems/Minerals affecting it: Carnelian, Coral, Gold Calcite, Amber, Citrine, Peach aventurine, and Gold Topaz Foods: Liquids and orange fruits & vegetables Yoga poses for balancing the Hara Chakra – Many hip-opening postures directly connects to your sacral chakra. When our emotions get blocked and held in our bodies, it takes the form of tight hips, low back issues and injury and blockages in sexual energy and our ability to release emotionally and physically. Here are some of the asanas to help you open and bring greater wellness to your sacral chakra. Thread the needle & Happy Baby Pose (Ananda Bala Asana) How to: These two beginner’s postures are great to open up the hips, sacrum and lower back area. Simply lie down on your back and bend your legs. Now, raise the leftt leg and hold the leg with the feet facing forward. Bring both your hands behind the leftt thigh and interlace the fingers. Lift the right leg and place on the thigh of the left leg, forming a 90 degree angle. Start pulling the left leg towards you. (Refer to Image above on left). Stay here for 5 to 10 breaths and then repeat on the other side. Ananda Balasana or Happy pose is an easy and effective technique for opening and stretching the hips. Lie down on your back with your knees drawn in towards your chest. Hold the outside edges of the feet with your hands, while you open the knees a little more than the width of your torso. The beginners may use a belt to hold the feet if they are unable to reach their feet. Make sure the knees are perpendicular to the floor and you keep pushing your legs towards the floors. Lengthen your lower back down to the ground, trying to touch the tip of your tailbone to the floor. Stay here for 1 minute. (Refer to right image above) Why to: The Swadhisthana chakra opens up with any kind of hip opener postures. These easy postures can be practiced easily by beginners & experts alike. Apart from opening tight hips, they work on inner groins, calms the spine, relaxes the brain and removes fatigue too. Baddha Konasana (Bounded Angle Pose) and Butterfly Pose How to: Start by joining the soles of your feet together and forming a diamond shape with the legs and flap your legs 100 counts in butterfly pose. Moving forward in a forward bend, while holding the joined feet with your hands from outside, try and touch your forehead/nose/chin on your feet. Beginner’s can stay in the middle, if they cannot touch their feet immediately. Poses are a gradual movement, stay where you are for a few breaths and try to go further. Make sure the neck in not hanging and the back is not hunched. Why to: Stimulating the abdominal organs, it removes the energy blocks from the second chakra. Also, it will stretch the inner thighs, groin and open up the uterus. This is one of the reasons this asana is recommended highly for women. Virbhadrasana (Warrior Pose-I) How to: Standing straight with feet in alignment, gently take the left leg back three to four feet. Align your left heel behind your right heel and then turn you left foot out 45 degrees keeping your right foot forward. Now bend your right leg and form a 90 degree angle. Make sure the right knee does not cross the right toes. Keeping the torso straight, i.e. facing forward, gently raise your arms and form a Namaste mudra. Stay here for 5-7 breaths. Why to: As the name suggests the warrior pose is all about strength. It strengthens the legs, arms and lower back. Working on the hip joints, it opens the pelvic area and improves balance, concentration, and core awareness. Ek Pada Rajkapotasana – One Legged Pigeon Pose How to: A variation of the complete pose, it helps to work on the pelvic region & hip area. After a warm up sequence, come in a downward dog position. Gently lift your right leg and place in a 60 degree angle in front of your body, making a proud pigeon pose (as given in the image on the left below). Make sure the stretched left leg’s knee is facing the floor and not sideways. Beginners might find space between the pelvis and the floor, for that they can place a yoga block/blanket/bolster to fill the gap. Press your pelvis down. Moving forward, follow the Sleepy pigeon variation (shown above right side) in the same position. We will do a forward bend – first place your elbows on the floor and straighten your back, check if you can go further. If this feels comfortable, then gradually move forward by flattening your chest on the floor in a lying face down position. Stretch the forearms straight and pressed to the floor. How to: This pose will remove all the blockages of the second chakra, it also stretches the chest, shoulders, legs, arms, and the core. Creating a harmonious environment for all organs, this variation regulates the energy by directing it from thighs to deep abdomen centre. Further, it activates the navel centre and helps us bear higher energy levels, illuminates & heals the abdominal organs, and maintains good health of the ovaries & testes. Upavistha Konasana- Wide Angle Seated Forward Bend How to:Sit in Dandasana or Staff Pose with the legs stretched straight in front of you, just open the legs as wide as possible. The knees can mildly bend, if you face difficulty in keeping the legs straight. With a deep inhale and exhale, go forward and place your arms as far as possible in front. Advanced practitioner can touch their forehead on the floor, while the beginners can slowly work their way into the complete pose. Why to: The wide angle of the leg, opens up and stretches the hip joint, inner thighs and places the sacroiliac joints back to their position. The forward bending position of the torso, stimulates the muscles and organs of the abdomen and further increases the stretch on the legs. Apart from the above mentioned postures, here is list of advance poses, which can be tried by the intermediate to advanced level practitioners: Hunamanasana or monkey pose, King Pigeon Pose, Kurmasana or tortoise pose, Natarajasana or Dance Pose, Padamasana or Lotus pose, Suppta Virasana or Reclining hero pose, etc. Seed Mantra Meditation How to: VAM is the seed or beej mantra of the Sacral Plexus Chakra. Sit cross legged or lotus pose away from any support and take deep breaths. Now, bring all your attention to the pelvic region focus on the root and start chanting ‘VAM’. Imagine the chakra opening with the energy flowing in a horizontal movement. Chant VAM three times, then chant ‘OM’ three times and feel the flow of the energy vibrating vertically from head to toe, going inside Earth. Now repeat the chant mentally beginning with VAM then for OM, three times. This is one set. Continue to chant VAM and OM, till you wish to. Why to: The seed invocation is a form of a charged mantra. The sound when chanted resonates and reaches directly to the centre of the respected chakra and immediately activates it. Bid farewell to feelings like shyness, guilt, blame, sexual obsession, lack of power, sensuality issues, problems in the reproductive organs or genitals, menstrual problems, and hormonal imbalances. Image Source Yoga pose Warrior Pose-I Pigeon pose Pigeon pose Dominic Neitz – Upavistha Konasana
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Usklađivanje Vaš Sakralni Chakra "Ja sam senzorne biti puna kreativnih potencijala. Grlim život sa strašću & uživati uranjajući u radosti i sreće. Moja čula su živa, svjesni i spojene. "~ afirmacija čita Sakralni čakra ili čakra Swadhisthana je senzualnost centar tijela, čvorište kreativnosti, emocije, strast, zadovoljstvo i davanje & prijem akata. Ona je odgovorna za postojanje naše individualne svesti, jer se ponaša kao magnet za privlačenje realnost, koji odražava misli i osjećaje pohranjene u ovoj čakri. Sve vaše nesvjesnih želja, naročito seksualne želje, ovdje se skladišti. To je povezano sa elementom vode, smislu ukusa, and the act of procreation. Sacral chakra is the seat of the self where, Swa znači 'ja' i dhisthana znači 'sjedalo'. Symbolised od strane naranče lotosa, šest latice su značajne za naše emocionalne Connect, ljubav, obmana, destruktivnosti i osjećanja prezira. Neravnoteža u čakri može dovesti do seksualne poteškoće, zbunjenost, bez ikakvog cilja, ljubomora, želju da posjeduju, prejedanje u hrani ili seksu i problemima u genitalnom području, mjehur, slezene itd. Osoba koja ima uravnotežen sakralna čakra ima energije, samilost, utemeljena intuicija, emocionalne stabilnosti i radost života. Ovdje je brz vodič za Sakralni Plexus Chakra: Mjesto: Donja abdomena do pupka području Colour: Orange / Red Element: Voda Žlezde / organa: Jajnici, testisa, prostata, genitalije, slezena, utroba, mjehur Gems / Minerali koja za nju: Carnelian, Koral, Gold Calcite, Ćilibar, Citrin, Peach aventurin, i Gold Topaz Foods: Tekućine i narančasta voća & vegetables Yoga predstavlja za uravnoteženje Hara Chakra – Mnogi hip-otvaranje položaji izravno povezuje na vaš sakralne čakre. Kada su nam emocije bude blokiran i održava u našim tijelima, to ima oblik uske kukova, lumbalnog pitanja i ozljede i začepljenja u seksualne energije i našu sposobnost da oslobodi emocionalno i fizički. Ovdje su neke od asana da vam pomogne otvorene i dovesti veći wellness vašem sakralne čakre. Provucite iglu & Happy Baby Pose (Ananda Bala Asana) Kako: Položaji Ova dva početnička su velike da se otvori kukova, Sacrum i spustite leđa. Jednostavno legne na leđa i savijte noge. Sada, podići leftt nogu i držite nogu sa stopalima prema naprijed. Donesite obje ruke iza leftt butinu i interlace prstima. Podignite desnu nogu i staviti na butinu na lijevu nogu, formirajući 90 kut stupanj. Start povlačeći lijevu nogu prema vama. (Pogledajte Slika gore na lijevo). Ostanite ovdje 5 to 10 diše, a zatim ponovite na drugoj strani. Ananda Balasana ili Happy predstavljati je jednostavan i efikasna tehnika za otvaranje i istezanje kukova. Lezite na leđa s koljena izvući u pravcu grudi. Držite izvan rubovima stopala sa svojim rukama, dok otvorite koljena malo više od širine vašeg torza. Početnici mogu koristiti pojas za držanje noge ako su u stanju da postignu svoje noge. Pobrinite koljena su okomito na pod a ti se stalno gura svoje noge prema etaže. Produžiti svoj donji dio leđa na zemlju, pokušavajući da dodirne vrh tailbone do poda. Ostanite ovdje 1 minuta. (Pogledajte pravu sliku iznad) Zašto: U Swadhisthana čakra otvara s bilo koje vrste hip otvarač položaja. Ovi položaji lako se može lako praktikuju početnike & njaka. Osim otvaranja čvrsto kukova, oni rade na unutrašnjem preponama, smiruje kičmu, opušta mozak i uklanja umor previše. Baddha Konasana (Bounded Angle Pose) i Butterfly Pose Kako: Start ulaskom u tabane zajedno i formiraju dijamant oblika s nogama i vratašca noge 100 tačaka Butterfly predstavljaju. Kretanje naprijed u pretklon, držeći se pridružio noge sa svojim rukama izvana, pokušajte i dodirnite čelu / nos / bradu na nogama. Početnička mogu ostati u sredini, ako oni ne mogu odmah dirati noge. Poses su postepeno kretanje, ostani gde si za nekoliko udisaja i pokušati ići dalje. Pobrinite se da vrat ne visi i leđa nije pogrbljen. Zašto: Podsticanje abdominalnih organa, uklanja energiju blokova iz druge čakre. Tako?e, to će se protežu unutarnje butina, prepone i otvori matericu. Ovo je jedan od razloga ovog asana se preporučuje za žene vrlo. Virbhadrasana (Warrior Pose-I) Kako: Stojeći ravno s nogama u poravnanje, blago uzeti lijevu nogu natrag 3-4 noge. Poravnajte Vaše lijeve pete iza svoje pravo pete, a zatim ste napustili nogu 45 stupnjevi držeći desnu nogu naprijed. Sada savijte desnu nogu i formiraju 90 kut stupanj. Pazite da je desno koljeno ne prelazi pravo prstiju. Držeći torzo ravno, i.e. okrenuta prema naprijed, lagano podignite ruke i formirati Namaste mudra. Ostanite ovdje 5-7 udisaja. Zašto: Kao što ime sugerira ratnik predstavljati sve o snagu. To jača noge, ruke i donji dio leđa. Rad na hip zglobova, to otvara prostor karlice i poboljšava ravnotežu, koncentracija, i jezgra svijesti. Oak Na Rajkapotasana – Jedan Legged Pigeon Pose Kako: Varijacija kompletan poze, to pomaže da rade na karlice & hip području. Nakon zagrijavanja sekvence, dolaze u silaznoj položaju psa. Lagano podignite desnu nogu i staviti u 60 stepen ugla ispred vaše tijelo, pravi ponosni goluba predstavljaju (kao što je prikazano na slici dolje lijevo na). Pobrinite se protezala koljena lijeva noga je okrenuta prema podu, a ne bočno. Početnici bi naći prostor između zdjelice i poda, za to mogu staviti jogu blok / deku / poduprijeti kako bi popunio prazninu. Pritisnite karlicu dole. Moving forward, pratite Sleepy goluba varijacije (prikazan iznad desne strane) u istom položaju. Mi ćemo napraviti pretklon – prvi staviti laktove na pod i ispravite leđa, provjerite možete li ići dalje. Ako se to osjeća ugodno, zatim postepeno napreduje prema ravnanje grudi na podu u poziciji leži licem prema dolje. Razvucite podlaktice ravno i pritisnuo na pod. Kako: Ova poza će ukloniti sve blokade drugog čakre, Također proteže grudi, ramena, noge, oružje, i core. Stvaranje skladan okruženje za sve organe, ove varijacije regulira energiju usmjeravanjem iz butine do dubokih abdomena mjesta. Dalje, aktivira pupka centra i pomaže nam da nose veći nivo energije, svetli & isceljuje abdominalnih organa, i održava dobro zdravlje jajnika & testovi. Upavistha Konasana- Širokokutni Sjedeći Forward Bend Kako:Sjedi u Dandasana ili Osoblje Pose s nogu protezala ravno ispred vas, samo otvorite noge širok kao moguće. U koljenima se blago saviti, Ako se suočavaju poteškoća u održavanju noge ravno. Uz duboko udah i izdisaj, ići naprijed i stavite ruke što je više moguće ispred. Napredni praktičar može dirati svoje čelo na podu, dok početnici mogu polako raditi svoj put u potpunu pozu. Zašto: Široki kut nogu, otvara i proteže zgloba kuka, unutarnji bedra i stavlja sakroilijačnog zglobova natrag u svoju poziciju. U naprijed savijanje položaj torzo, stimulira mišiće i organe abdomena i dodatno povećava potezu na nogama. Osim navedenih položaji, evo lista unaprijed poze, što se može suditi na srednji praktičarima napredni nivo: Hunamanasana ili majmun predstavljati, King Pigeon Pose, Kurmasana ili kornjača predstavljati, Natarajasana ili Dance Pose, Padamasana ili Lotus poza, Suppta Virasana ili Reclining heroj predstavljati, itd. Seed Mantra Meditacija Kako: VAM je seme ili Beej mantra sakralnih Plexus Chakra. Sit cross nogu ili lotus predstavljati daleko od bilo kakve podrške i duboko udahni. Sada, donijeti sve svoje pažnju na karlice fokus na korijen i počeli uzvikujući 'VAM'. Zamislite otvaranje čakri sa energijom koja teče u horizontalnom pokretu. Chant VAM tri puta, onda skandiraju 'OM' tri puta i osjetiti protok energije vibrira vertikalno od glave do pete, ide unutar Earth. Sada ponovite chant mentalno počinju sa VAM zatim OM, tri puta. Ovo je jedan set. Nastaviti mantrati VAM i OM, dok želite da. Zašto: Sjeme prizivanje je oblik naplaćuje mantra. Kada se zvuk skandirali rezonira i dostiže direktno u centar respektabilno čakre i odmah aktivira. Ispratile osjećaje poput stidljivosti, krivica, krivica, seksualna opsesija, nedostatak snage, pitanja senzualnost, problemi u reproduktivne organe ili genitalija, menstrualni problemi, i hormonalne neravnoteže. Image Source Joga poza Warrior Pose-I Pigeon predstavljaju Pigeon predstavljaju Dominic Neitz – Upavistha Konasana