Review Board
Mood Music
Health Tracker
Healthy Eating
Social Service
Health News
Podcast E-book

Awakening Your Sacral Chakra: Beginner Yoga Poses, Mudras and Pranayamas

Listen to this article
🎯 Key Points
  • Beginner sacral chakra yoga poses help activate and balance the energy in the sacral chakra, which is associated with emotions, creativity, and sensuality.
  • Some beginner sacral chakra yoga poses include warrior II, pigeon pose, and seated forward bend.
  • Mudras, or hand gestures, can be incorporated into sacral chakra yoga practice to further enhance the energy flow.
  • Pranayama, or breathing exercises, can also benefit the sacral chakra.
  • Consistent practice of these beginner sacral chakra yoga poses, mudras, and pranayamas can help open and balance the sacral chakra, leading to improved emotional well-being and creativity.

The sacral chakra, also known as the Svadhisthana, is the second energy center in the body’s chakra system. Located in the lower abdomen, it is associated with creativity, sensuality, and emotional well-being. When this chakra is balanced, individuals experience a sense of joy, passion, and healthy relationships.

However, if it becomes imbalanced, it can manifest as emotional instability and a lack of creativity. One effective way to restore balance to the sacral chakra is through the practice of yoga poses, mudras, and pranayamas specifically designed for beginners.

These practices can help stimulate and energize the sacral chakra, promoting a sense of fluidity, vitality, and emotional harmony. In this article, we will explore some beginner-friendly sacral chakra yoga poses, mudras, and Pranayamas to support your journey towards balance and well-being.

benefits of sacral chakra yoga poses, Mudras and Pranayamas.

1. Increased energy flow.

The sacral chakra, located in the lower abdomen, is associated with the element of water and governs our emotions, desires, and creative expression. By practicing specific yoga poses such as the Bound Angle Pose (Baddha Konasana) or the Bridge Pose (Setu Bandhasana), you can activate and stimulate the sacral chakra, leading to an increased flow of energy throughout your body.

2. Emotional balance.

The sacral chakra is closely linked to our emotions and feelings. When this chakra is blocked or imbalanced, it can result in feelings of guilt, shame, or a lack of emotional stability. Yoga poses like the Child’s Pose (Balasana) or the Pigeon Pose (Kapotasana) can help release any emotional blockages, allowing you to experience a greater sense of emotional balance and well-being.

3. Heightened creativity.

The sacral chakra is deeply connected to our creative energy and artistic expression. By practicing yoga poses that target the sacral chakra, such as the Goddess Pose (Utkata Konasana) or the Dancer Pose (Natarajasana), you can tap into your creative potential and enhance your ability to think outside the box.

4. Enhanced sensuality and sexuality.

The sacral chakra also governs our sensuality and sexuality. When this chakra is balanced, it allows us to experience a healthy and harmonious connection to our own desires and pleasures. Specific Mudras, such as the Surya Mudra or the Shakti Mudra, can help activate the sacral chakra, promoting a deeper connection to our sensuality and enhancing our sexual energy.

5. Improved reproductive health.

The sacral chakra is closely linked to our reproductive organs and their proper functioning. By incorporating pranayama techniques like the Nadi Shodhana (Alternate Nostril Breathing) or the Kapalabhati (Skull Shining Breath), you can stimulate the sacral chakra and promote better reproductive health.

6. Emotional healing.

The sacral chakra yoga practices can help release any stored emotions or traumas that may be blocking the free flow of energy in this area. By regularly practicing the Cobra Pose (Bhujangasana) or the Fish Pose (Matsyasana), you can gently open up the sacral chakra, allowing for emotional healing and releasing any past emotional wounds.

💡 Tips
Incorporating sacral chakra yoga poses, Mudras, and pranayamas into your yoga practice can have profound effects on your overall well-being. From increased energy flow and emotional balance to heightened creativity and a deeper connection to your sensuality, these practices can help you tap into your fullest potential and live a more vibrant and fulfilling life.

Also Read: Surya Mudra: Benefits, Side Effects, How To Do and Precautions

Sacral Chakra yoga poses for Beginner.

For beginners looking to activate and balance their sacral chakra, there are several yoga poses that can help to open and energize this energy center. Here are a few beginner-friendly sacral chakra yoga poses:

1. Bound Angle Pose (Baddha Konasana).

baddha konasana

Sit on the mat with your legs extended in front of you. Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides. Hold onto your feet or ankles, lengthen your spine, and gently press your knees towards the mat. This pose stimulates the sacral chakra and promotes flexibility in the hips.

2. Cat-Cow Pose (Marjaryasana-Bitilasana).

Cat Cow Pose

Start on your hands and knees, with your wrists directly under your shoulders and knees under your hips. Inhale, arch your back, and lift your tailbone and head towards the ceiling (Cow Pose). Exhale, round your spine, tuck your tailbone, and bring your chin towards your chest (Cat Pose). This dynamic movement helps to release tension in the lower back and stimulates the sacral chakra.

3. Low Lunge (Anjaneyasana).


From a standing position, step your right foot forward, bending your knee at a 90-degree angle. Extend your left leg behind you, keeping it straight. Place your hands on your hips or raise your arms overhead. Sink your hips down and forward, feeling a stretch in the front of your left hip. This pose activates the sacral chakra while also stretching the hip flexors.

4. Cobra Pose (Bhujangasana).

Prone Cobra Exercise

Lie flat on your stomach, with your legs extended and the tops of your feet pressing into the mat. Place your hands underneath your shoulders, fingers spread wide. Inhale, press your palms into the mat, and lift your chest off the ground, keeping your elbows close to your sides. Ensure your pubic bone stays connected to the mat. Cobra Pose stimulates the sacral chakra and opens up the front of the body.

5. Child’s Pose (Balasana).


Kneel on the mat with your big toes together and your knees slightly wider than hip-width apart. Sit back on your heels and fold forward, bringing your forehead to the mat. Extend your arms in front of you or relax them by your sides. Breathe deeply and surrender into this gentle pose, allowing the sacral chakra to release any tension or stagnant energy.

💡 Tips
Remember, as a beginner, it’s important to listen to your body and work within your comfort zone. These sacral chakra yoga poses can be practiced individually or as part of a sequence to activate and balance the energy in this area. Regular practice will help you cultivate a deeper connection to your creative, passionate, and sensual self.

Sacral Chakra Mudras for Beginner.

For beginners looking to enhance their sacral chakra energy, here are a few simple and effective mudras to incorporate into your daily practice:

1. Dhyani Mudra.

Dhyani Mudra

Begin by sitting comfortably with your back straight. Touch your palms together, keeping your fingers extended and relaxed. Place your hands on your lap, with the right hand on top of the left, and let your thumbs gently touch. This mudra helps establish a connection with your sacral chakra, promoting a sense of calmness and balance.

2. Varun Mudra.

Varun Mudra

Sit or stand in a relaxed position. Touch the tips of your thumb and little finger together, while keeping the other fingers extended. This mudra enhances the water element associated with the sacral chakra, thus promoting emotional flow and creativity.

3. Linga Mudra.

linga mudra

Interlock your fingers together, extending the right thumb upwards. Place your hands in front of your lower abdomen, just below the navel. This mudra helps to ignite the fire element within the sacral chakra, fostering passion, motivation, and creativity.

4. Yoni Mudra.

Yoni Mudra

Sit comfortably with your back straight and your palms resting on your knees, facing upwards. Gently touch the tips of your thumbs and index fingers together, forming a circle. This mudra represents the womb, symbolizing creation and fertility. It helps to activate the sacral chakra and enhances feminine energy.

💡 Tips
Remember, consistency is key when practicing these mudras. Start with a few minutes each day and gradually increase the duration as you become more comfortable. Pairing these mudras with deep breathing exercises or meditation can further amplify their benefits.

Sacral Chakra Pranayamas for Beginner.

Here are some sacral chakra Pranayamas that are suitable for beginners:

1. Sama Vritti.

This is a simple and effective pranayama technique that involves equalizing the inhalation and exhalation. It helps to calm the mind, release tension, and establish a sense of balance in the sacral chakra.

How to practice.

Find a comfortable seated position. Close your eyes and take a few deep breaths to settle into your body. Begin inhaling slowly and deeply through your nose, counting to four. Then exhale through your nose, again counting to four. Repeat this pattern for several rounds, gradually increasing the duration of inhalation and exhalation if comfortable.

2. Kapalabhati.

Also known as the “Skull Shining Breath,” Kapalabhati is an invigorating pranayama that stimulates energy flow and clears stagnant emotions in the sacral chakra.

How to practice.

Sit in a comfortable position, keeping your spine straight. Take a deep inhalation through your nose, and as you exhale forcefully through your nose, contract your abdominal muscles to push the breath out. Allow the inhalation to happen naturally without effort. Start with a slow pace and gradually increase the speed. Perform 20 to 30 rounds and rest afterward.

3. Bhramari Pranayama.

Known as the “Bee Breath,” Bhramari Pranayamas has a calming effect on the mind and activates the sacral chakra, enhancing creativity and emotional balance.

How to practice.

Sit comfortably with your eyes closed. Place your index fingers on your ears, gently closing the ear openings. Take a deep breath in, and as you exhale, make a humming sound like a bee. Repeat this humming sound for several rounds, allowing the vibration to resonate in your body and mind.

💡 Tips
Remember to approach these Pranayamas with a gentle and patient mindset, honoring your body’s boundaries and limitations. Consistency and regular practice are key to experiencing the full benefits of these techniques.
Bottom Line.

Practicing beginner sacral chakra yoga poses, mudras, and Pranayamas can have a profound impact on balancing and unblocking the energy within the sacral chakra. These practices can help to enhance creativity, passion, and emotional well-being. By incorporating these techniques into our daily routines, we can cultivate a deeper connection with ourselves and our desires, leading to a more fulfilling and harmonious life. Remember, consistency and patience are key when working with the sacral chakra, and with dedication, we can unlock our full potential and experience a greater sense of joy and vitality.




We don’t spam! Read our privacy policy for more info.

Expert Q&A
Ask a Question
Share Now:

Was this article helpful?



The best of health & fitness platform

We do the research so you don't have to. Stay up-to-date with the latest health and fitness information.

We don’t spam! Read our privacy policy for more info.

Evidence Based

This content is based on scientific research and written by experts.

Our team of licensed health professionals, nutritionists and fitness experts endeavor to be unbiased, objective, honest and to present each sides of the argument.

This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.

The best of health & fitness platform

We do the research so you don't have to. Stay up-to-date with the latest health and fitness information.

We don’t spam! Read our privacy policy for more info.