Category Archives: Svadhisthana
Winter is a time when we often spend more time than normal indoors due to weather and shorter days. We often feel stuck in a rut. To help get rid of those feelings, try meditating on the sacral chakra (svadisthana) to help yourself feel more creative. So find a comfortable seat or reclined position, focus on the space between the pubic bone and belly button, and repeat the following mantra: I am creative. I am confident. I am at secure.
June is National Rose Month. The rose is commonly known as the symbol of love but the true meaning of a rose is dependent on its color. I thought it might be a fun exercise to see look up the symbolic meaning of each rose associated with the chakra colors.
Root chakra (muladhara) – red – love, beauty, courage, respect, passion
Sacral chakra (svadhisthana) – orange – desire, enthusiasm, creativity, fascination
Solar plexus chakra (manipura) – yellow – joy, friendship, welcome back, new beginnings
Heart chakra (anahata) – green – vitality, healing, self-respect, well-being
Throat chakra (vishudda) – blue – the unattainable, the impossible, mystery
Third eye chakra (ajna) – violet* – love at first sight, enchantment
Crown chakra (sahasrara) – white – purity, innocence, youthfulness, sympathy
*often indigo instead
Ending the week on a light note, here on some songs that probably won’t help balance your chakra but might give you a giggle. Viewer be warned: these are some seriously cheesy videos.
Because the sacral chakra is the seat of creativity, pleasure and emotions, here are the Rolling Stones to the rescue.
We can count on the superb Marvin Gaye for some additional healing.
The Georgia Satellites remind us of the anatomical focus of this chakra, …
… while Nat King Cole celebrates the color of svadhisthana, …
… and Eddie Rabbitt reminds us that the element associated with the second chakra is water.
Got your chakra in order? Time to embrace pleasure and celebrate!
Questions relating to the sacral chakra focus on finding healthy ways to allow ourselves to express and connect to our emotions, creativity, and pleasure. As with all things, we’re looking for balance here. Holding on too tightly can result in addictive behavior; too loosely results in denial. The key is to find ways to live your life that is true to you in a positive. fulfilling way. That balance isn’t easy but, with self-study, we can find our way back to balance more easily.
Some questions to consider:
- Do I have a creative outlet?
- Am I able to express my desires?
- Am I comfortable giving and receiving?
- How do I approach change in my life?
- What do you blame myself for?
- Do I sacrifice my own well-being for the sake of others?
- Do I feel worthy to receive good things? happiness?
- Have I allowed another’s criticism to hold me back from a creative outlet or activity that I love?
Affirmations can be used as positive reinforcement to help in healing. If one of these statements seems difficult to express, examine that feeling and determine why that is so and how to correct it. In addition, sometimes affirming what we wish for ourselves can help it manifest.
- I feel.
- I am worthy of love.
- I am a sensual and creative being.
- My senses are alive and connected.
- I embrace life with passion and abundant joy.
- I am radiant.
- Life is sweet and I enjoy it.
- I have a right to do and be what I want.
- I release sacrifice from my life.
- I release the doubts and fears that hold me back from living the life I deserve.
- I love myself unconditionally.
- I am entitled to happiness, health and joy.
- I can release myself from any situation that doesn’t allow me to be fully who I am.
- I am thankful for learning from my mistakes.
- I am happy and alive.
- I am beautiful.
May your day be filled with beauty and joy.
Since one of the signs of an imbalanced sacral chakra is stifled creativity, adding new creative exercises to your life can help stimulate healing. These exercises might include creative pursuits like painting, coloring, writing, singing, or cooking. Maybe think of an activity you loved to do at a child but quit doing because someone told you that you weren’t good enough; reclaim that joy and revisit that childhood joy.
The same may be said about physical activities. Was there something you loved as a child that you haven’t pursued as an adult? I used to love roller skating, biking and hula hooping, so I bought a weighted hoop and am re-learning something that used to come easily to me.
Other physical pursuits might include swimming, water walking, or taking a walk beside your favorite body of water since the svadhisthana’s element is water.
Asanas, or yoga poses, that focus on the hips and asymmetrical forward folds are particularly helpful when working with the sacral chakra. Here are few of my favorites:
- Cobbler’s pose or butterfly, in Yin (baddha konasana);
- Head-to-knee or 1/2 butterfly, in yin (janu sirsasana);
- Wide-angle seated forward fold or dragonfly, in yin (upavistha konasana);
- Yogi squat (malasana);
- Goddess squat (utkata konasana);
- Triangle (utthita trikonasana);
- Dancer (natarajasana);
- Lizard or dragon, in yin (utthan pristhasana);and
- Pigeon or swan, in yin (kapotasana).
May you find pleasure and creativity in movement!
Last week, we looked at how the food relates to the root chakra. This week, we’ll do the same with the sacral chakra.
Eating food associated with each chakra can help us to bring it into balance. Because the sacral chakra is the seat of pleasure and creativity, healing can come from not only eating certain foods, but also through the creative process of cooking.
If you’ve never cooked before, don’t let fear or inexperience stop you. Find a cooking class or YouTube video to learn techniques, use a basic cookbook to help you get started, or ask a more experienced family member or friend for help in the kitchen. And if it’s not perfect? Who cares! You get to eat your mistakes. Let yourself have fun in the kitchen.
The sense associated with this chakra is taste and the Sanskrit word, svadhisthana, means sweet. Let your favorite tastes and treats inspire you. Foods traditionally used to heal this chakra are liquids (think of beverages, smoothies, and soups). Other foods might include orange vegetables and fruits like pumpkin, mangoes, oranges, tangerines, papaya, and cantaloupe. Walnuts, almonds, coconut and chocolate are additional options.
Here are the recipes I made for the week.
Chocolate Coconut Cookies
This is a slight adaptation of a recipe from Patrick and Gina Neely for the Food Network.
Pre-heat oven to 350 degrees.
In a medium bowl, whisk together:
- 3/4 c. flour
- 1/4 c. Dutch processed cocoa powder
- 1/2 t. baking powder
- 1/2 t. baking soda
- 1/4 t. sea salt
In a large bowl, use a mixer to combine:
- 1/2 c. unsalted butter, room temperature
- 1/2 c. packed brown sugar
- 1/4 c. granulated sugar
- 1 t. vanilla extract
- 1 large egg
Add about a third of the dry ingredients to the butter and egg mixture until combined; repeat twice. Once the dry and wet ingredients are combined, use a wooden spoon to mix in the following, stirring gently until ingredients are just combined:
- 3/4 c. sweetened coconut flakes
- 1/4 c. semi-sweet chocolate chips
- 1/4 c. toffee pieces
- 1/2 c. chopped nuts (I use walnuts but pecans or almonds would also work)
Use a scoop chilled in ice water to place the cookie dough onto parchment lined cookie sheets, about 2 to 3 inches apart. Bake 13 minutes. Let cool on cookie sheet an additional 5 minutes before letting the cookies cool completely on a cookie rack.
Curry-Spiced Carrot Soup
This recipe is from 300 Sensational Soups by Carla Snyder and Meredith Deeds, which is one of my all-time favorite cookbooks (I have a rather ridiculous number of yoga books and cookbooks. Don’t judge me.). I’ve never made a soup from this book that I didn’t like. It’s great for use with fresh farmers market vegetables, and most of these soups freeze well, effectively extending the season.
- 2 T. unsalted butter
- 2 T. olive oil
- 2 onions, chopped
- 1 1/2 lbs. carrots, chopped
- 1 T. curry powder (I like to use a hot blend to offset the sweetness of the carrots)
- 1/2 t. salt
- 6 c. chicken or vegetable stock
- 1/2 c. long-grain white rice
- 2 t. freshly squeezed lemon juice
- salt and freshly ground pepper, to taste
- 1 c. half-and-half cream
- 1/4 c. minced cilantro
- In a large pot, heat butter and olive oil over medium-high heat. Add onion and saute until softened. Add carrots, curry powder and salt; saute until carrots start to soften. Add stock and bring to boil. Add rice, reduce and simmer until carrots and rice are tender, about 20 minutes.
- Using an immersion blender, or food processor or blender in batches, puree soup until smooth. Return to the pot, if necessary, and stir in lemon juice, salt and pepper, to taste. Stir in cream and reheat over medium heat, stirring occasionally, until steaming. Do not let boil.
- Ladle into heated bowls and garnish with cilantro.
Last week, we explored the root chakra. This week we continue moving on to the next of our seven chakras: the sacral chakra or svadhisthana.
Sacral Chakra Basics
The sacral chakra, as the name implies, is located on the spine at the sacrum roughly between the base of the spine and the belly button and is associated with the hips, pelvis, and reproductive organs. The svadhisthana is the seat of creativity, pleasure, and emotions.
When the sacral chakra is out of balance, we may be resistant to change, depressed, and highly self-critical. Our imbalanced response to pleasure in all its forms can lead to either deep-seated guilt or addiction. In relation to our sex drive, imbalances may manifest as hypersexuality or repression.
When in balance, we are open to creativity and pleasure and are receptive to change. We can trust ourselves and others. We are in tune with our feelings and open to joy.
Healing Through Meditation and Visualization
We can awaken the chakras in many ways, including meditation and visualization. Included here are some simple suggestions.
Light meditation: The color of the svadhisthana is orange. Meditate on the color orange, imagining a spinning ball of orange, glowing light gathering and growing at the sacrum. Imagine that light moving along the spine and filling the body, stimulating warmth and vitality. Imagine the entire body is filled with and surrounded by a warm, orange glow. Feel the body open up to emotions without fear, creativity without judgment. As you come to the end of your meditation, let that ball of light become smaller and smaller, returning to its place of origin. Feel vital and alive.
Mantra meditation: You can meditate using a simple mantra. The simplest option is to repeat “I feel” with each breath, mentally saying “I” with the inhale and “feel” with the exhale. Or you could vocalize the Bija mantra of the sacral chakra by taking a deep breath in and chanting “VAM” on the exhale (the “a” sounds more like calm than lamb or click here to hear the correct pronunciation).
Visualization: The element associated with the sacral chakra is water. You can use this water meditation from 1001 Meditations by Mike George:
“The lake of calm. Visualize a beautiful mountain lake, its surface smooth as glass. Feel a breeze come up, sending ripples across the water. Then as the breeze dies, watch the ripples subside and the water become calm. Throughout the day, whenever a disturbance ruffles the surface of your mood, recall the image of the lake; feel the ripples of emotion settle into calm.”
Enjoy the rest of your day. Tune in tomorrow for #TastyTuesday.
This week we continue on our journey through the chakras with class sequences and blog posts focusing on the sacral chakra, the center of our creativity and pleasure.
Here’s where you’ll be able to find me this week.
- 6 a.m. Sunrise Vinyasa at Community Yoga
- 4 p.m. Yoga at the Museum at Art Museum of Greater Lafayette
- 7:15 p.m. Yin Yoga at Community Yoga
- 6 a.m. Sunrise Vinyasa at Community Yoga
- 9:30 a.m.Classic Yoga at Community Yoga
- 7:15 p.m. Restorative at Community Yoga
- 5:45 p.m.Classic Yoga at Community Yoga
- 9:45 a.m. Gentle Yoga at Cancer Support Community – Central Indiana, Main Campus
- 10:30 a.m. Yoga Basics (4 of 4) at Community Yoga
The week should be interesting since I’m not a morning person… but we’ll have fun!