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7 Yoga Poses to Heal Your Sacral Chakra

7 Yoga Poses to Heal Your Sacral Chakra

Do you feel lethargic, uninspired or suffer with low self-esteem? This could be a sign that your Sacral Chakra is blocked. 

In this article we cover how Sacral Chakra yoga poses can help heal this important chakra and how to perform them at home. 

What is the Sacral Chakra?

First, what is the Sacral Chakra? Also known as the Svadhisthana or Second Chakra, the Sacral Chakra is located just below our belly button and is represented by the color orange.

It is second of the seven major chakras which include:

  1. Root Chakra
  2. Sacral Chakra
  3. Solar Plexus Chakra
  4. Heart Chakra
  5. Throat Chakra
  6. Third Eye Chakra
  7. Crown Chakra

It is connected to our reproductive organs, pelvic muscles, adrenal glands, endocrine gland, and pituitary gland which is why hip opening postures can be particularly useful for healing this energy center. 

If your Sacral Chakra is blocked or unbalanced, you can experience several symptoms such as:

  • A lack of creativity
  • Problems in your intimate relationships
  • A lack of emotional balance
  • Difficulty maintaining healthy boundaries in your relationships
  • Depression and lethargy

A blocked or under-active Sacral Chakra can also manifest itself in certain physical symptoms, including:

  • Tight hips and pelvic issues
  • Pain in the lower back
  • Fertility and sexual health issues

Some believe that the Second Chakra is a conduit for feminine energy flow and is connected to the water element – representing creativity, fluidity and freedom of movement.

sacral chakra location
The Sacral Chakra location

How Does Yoga Help with Chakra Healing?

Yoga has been scientifically proven to boost our physical body and mental health, by reducing stress and tension in the body and even improving cognitive ability.

Yoga is particularly useful for chakra healing as it is all about rebalancing and aligning the mind and physical body and tuning into the breath. This in turn helps to rebalance the flow of energy throughout our subtle body. 

There are thousands of different yoga poses (also known as asanas) out there but there are some particular poses which can be used to release tension from our pelvic area and channel life force energy to our Sacral Chakra.

The following hip opening yoga postures are designed to strengthen and relieve tension in the lower back and pelvic area. These physical postures promote both physical openness as well as a sense of fluidity in our emotional being, allowing Sacral Chakra energy to flow freely.
Ana Valente demonstrates 7 yoga poses to heal your Sacral Chakra

7 Sacral Chakra Yoga Poses

The following poses are particularly effective for opening up the Svadhisthana Chakra.

Utkata Konasana (Goddess Pose)

If Utkata Konasana (pronounced: oot-KAH-tuh cone-AHS-uh-nuh) is too difficult to pronounce, you can always remember it as the Goddess Pose. The hip opener will strengthen your lower body and relieve tight hip flexors.

  • Begin by stepping out wide with your feet and bend your knees until your thighs are parallel to the floor.
  • Your feet should be outward facing in a wide-legged stance.
  • Align your shoulders with your hips while maintaining a straight back.
  • Put your palms together in front of your body as you raise them.
  • Looking ahead, try to bring your hands into alignment with the heart.
Goddess yoga pose
Goddess Pose

Ardha Hanumanasana (Half Splits Pose)

Ardha Hanumanasana (pronounced: ar-dhah ha-new-MAHN-AH-sah-nah) is also known as the Half Monkey or Half Splits Pose.

This pose increases the flexibility in your legs and stretches your lower back, promoting wellbeing in the Sacral Chakra region.

You can use blocks to help ease the process if you find this a challenging position.

  • Get on all fours.
  • Ensure that your hips and shoulders are in line with your knees.
  • Your hands and feet should be flat on the ground.
  • Stretch out one leg so your thigh is parallel to the ground and the foot is flat on the surface.
  • Now slide the leg forward till your toes are comfortably pointed upward.
  • Lengthen your spine and avoid bending over.

From here, you can go for a full split or Hanumanasana.

Half splits yoga pose
Half Splits Pose

Prasarita Padottanasana C (Wide-Legged Forward Bend C Pose)

You’ll have an easier time remembering this as the Wide-Legged Forward Bend C Pose – Prasarita Padottanasana C (pronounced: prah-sah-REET-ah- Pah-doh-tahn-AA-SUN-aa C) is a bit of a mouthful.

This asana works your entire body and can be used to reduce back pain. It can also be used to open your heart center and promote a sense of openness throughout your whole being. 

  • Stand with your legs wide apart with your hands on your hips.
  • Take a deep breath and clasp your hands behind your back.
  • Interlock the fingers and take a deep breath.
  • Keep your spine straight and while bending your hips and pelvis
  • Keep bending until your head is as close to the ground as comfortable.
  • Let your arms fall back while working your shoulders.
  • Keep your hands interlocked while you breathe deeply.
Wide Legged Forward Bend C Pose
Wide Legged Forward Bend C Pose

Anjaneyasana (Low Lunge Pose)

Pronounced as aa-n-juh-ne-yaa-suh-nuh, Anjaneyasana is also called the Crescent Low Lunge pose or simply Low Lunge Pose. 

This pose helps to stretch your lower body which relieves tension around your Sacral Chakra. It can also help to strengthen the inner-thigh muscles. 

It’s a beginner pose, so it’s a good one to start with if you’re new to yoga.

  • Start with your feet wide apart.
  • Turn your torso to the side and sink into a lunge.
  • Your left leg ought to be resting flat on the floor.
  • Plant your foot and point your toes outward.
  • Bend your knee and align it with your foot.
  • Maintain a straight back and relax your shoulders.
  • Engage your core muscles as you raise your arms and press them together at the top.
  • Sink into the pose and bring your shoulders back until your body creates a slight crescent.
  • With each inhale, focus on grounding yourself to the earth.
Low Lunge Pose
Low Lunge Pose

Paschimottanasana (Seated Forward Bend Pose)

Paschimottanasana (pronounced: pahs-chi-mo-TAHN-ah-sah-nuh) is also known as the Seated Forward Bend Pose. This pose stretches out your back and legs. It also helps calm you and reduce stress.

It’s another easy one for beginners, but you can also introduce a block if you are struggling with back mobility. 

  • Start by sitting down on your yoga mat.
  • Extend your legs in front of you with your toes pointed upward.
  • Maintain a straight back while opening your shoulders.
  • Raise both of your hands above your head, arching your body upward.
  • Bend your hips and move your upper body towards your legs.
  • Your chin should be facing the toes
  • Try to hold your toes with your fingers (if you’re not that flexible, stop wherever it’s most comfortable).
  • Lower your head towards your knees.
  • Hold this pose while extending your spine for a few breaths.
Seated forward bend pose
Seated Forward Bend Pose

Kapotasana (Pigeon Pose)

Kapotasana (pronounced: caap-oh-TAA-saa-nah) is also known as the Pigeon Pose. The Pigeon Pose eases your hip joints and strengthens your back.

This pose is a bit more difficult, so take it slowly and only go as far as comfortable.

  • Start by stretching your whole body (you could do a Cat and Cow stretch or a Seated Forward Bend to warm up your back).
  • Once your body is feeling relaxed, get on your hands and knees.
  • Align hands and knees with your shoulders and hips.
  • Bring your right knee forward and sit on it by stretching out your left leg.
  • Rotate the right knee so that your foot is positioned near your hips.
  • Bring your hips down to the ground by kicking your left knee back.
  • Your left leg (including the thigh) ought to be flat on the ground, with your foot facing upward.
  • Place the palms on the ground on each side.
  • Set your shoulders back and straighten your back while keeping your chest open.
Pigeon Pose
Pigeon Pose

Upavistha Konasana (Wide-Angle Seated Forward Bend)

You can call this one the Seated Wide Leg Straddle or Wide-Angle Seated Forward Bend. Upavistha Konasana (pronounced: oo-pah-VEESH-tah cone-AHS-anna) is a useful posture to include as part of your hip-focused yoga practice.

It helps you improve your posture and strengthen your groin. It does require a bit of flexibility though so don’t overextend yourself.

  • Begin by sitting cross-legged on your yoga mat.
  • Open your legs and move them as far apart as possible while keeping your feet flexed.
  • Try putting your palms behind your legs (use them to lengthen your spine).
  • Put your hands in front of you with the palms facing down after your legs are in place.
  • Put your arms on the floor with your elbows bent.
  • As much as you can, lower your chest to the ground (you can stop here if you are unable to continue).
  • Stretch your arms out in front of you all the way if you’re more flexible.
  • Maintain the posture while taking some deep breaths.
Wide-Angle Seated Forward Bend

How to Use Yoga With Other Chakra Healing Tools

Yoga is a powerful tool for healing imbalanced energy within the physical body and creating a sense of wellbeing. It’s a practice which also combines well with other chakra healing practices, including:

  • Nadi Shuddhi Breathing – Combine yoga with breathing exercises like Nadi Shuddhi Breathing (also known as alternate nostril breathing). These breathing techniques can be used during your yoga practice or to calm your body and mind before you start your physical practice. You could also take 3-5 breaths (breathing in for three seconds, holding your breath for four seconds and breathing out for five seconds), to encourage your body into a tranquil state.
  • Sacral Chakra affirmations – Try chanting a Sacral Chakra affirmation at the beginning or end of your yoga practice to help channel the subtle energy of your Sacral Chakra.
  • Sacral Chakra mudras – You could perform Sacral Chakra hand gestures while carrying out the asanas in this article to help direct the creative and sexual energy of your Svadhisthana.
  • Sacral Chakra sound healing – Tap into the Sacral Chakra frequency by using singing bowls or simple chanting to focus the mind on your Second Chakra as you move through the physical exercises.
How to perform Nadi Shodhana


By incorporating these Sacral Chakra poses into your yoga practice you can help to relieve some of the physical tension and blockages that can build up in your Sacral area.

With regular practice, you will benefit from the creative energy and self confidence that comes with a balanced Second Chakra.


  • Clare Smith

    Hi, I’m Clare – writer and publisher of Chakra Practice. I’m a certified chakra energy healer and a philosophy major. I love researching and writing about everything to do with chakras, including trying out new crystals, candles, essential oils – anything that can help me in my practice.