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Svadhisthana Chakra

Swadhisthana - Sacrel.png


Svadhisthana or the sacral chakra is positioned just a few inches below the navel. As we go through life, we collect experiences that we feel, digest, and even create through the sacral chakra. As “the dwelling place of self” Svadhisthana gives us the opportunity to find our individuality amongst our families, friends, and culture by responding to experiences with feelings and emotions. These responses tell us a lot about ourselves, our desires, and where we are on our journey. 

When the sacral chakra is balanced we can express ourselves freely and with confidence. And with its link to the reproductive organs, Svadhisthana also shows up as healthy sex life and alignment with sexual pleasure. In other words, we feel comfortable with ourselves and secure in who we are and the abundant world around us.


Svadhisthana is located two finger-widths above the Muladhara chakra (Sanskrit: मूलाधार, IAST: Mūlādhāra, English: "root support") or root chakra which is located in the coccyx (tailbone). Its corresponding kshetram, or, “place,” in front of the body is barely below the belly button.

It is connected with the sense of taste, (the tongue) and with reproduction (the genitals).

It is often associated with the testes and ovaries. They produce the hormones testosterone or estrogen, which influence sexual behaviors. They are stored in areas where genetic information lies dormant, in the same way, that samskaras lie dormant within Svadhisthana.


Svadhisthana is illustrated as a white lotus (Nelumbo nucifera). It has six vermilion-colored petals inscribed with syllables: बं baṃ, भं bhaṃ, मं maṃ, यं yaṃ, रं raṃ and लं laṃ. Inside this lotus is a white crescent moon which represents the water region presided over by the deity Varuna.

Asana Associated with Svadhisthana Chakra

1.) Janu Sirsasana (Head-to-Knee Pose)

Combining a forward fold, twist, and side body stretch all in one, Janu Sirsasana (Head-to-Knee Pose) can help calm your mind as well as stretch your body. Instead of rounding your back, lengthen your spine and bend from your hip crease. As you fold forward, close your eyes and cultivate a sense of inner peace.

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  • This Pose stretches the hamstrings, hips, and groin muscles.

  • It is also a restorative pose that is said to help relieve stress and calm your mind.

  • If you have menstrual cramps or menopause symptoms, this pose is one of those recommended for relief.


  • Avoid this pose if you have any back or knee injuries.

  • You should feel a stretch in your muscles, but stop if you feel any pain

  • If you are using a strap, don't draw too hard to pull yourself forward.

2.) Baddha Konasana (Butterfly Pose

Cobbler's Pose (Baddha Konasana) is an essential pose for beginners. You can expect to see this pose often in yoga class. It's a good basic stretch that almost anyone can do, even if it takes a few props to get there. If your hips are tight, make sure to sit upon a folded blanket or two to raise your seat. You'll be surprised how this trick allows you to sit up straighter with much more comfort.



  • Cobbler's Pose opens the hips and groin.

  • It will also help prepare you for other meditative seated poses, which require good flexibility in the hips and groin.

  • Stretching the hips and inner thighs in this asana can begin to counteract the effects of spending too much time sitting at a desk or in a car.


  • Avoid this pose if you have a groin or knee injury and experience any pain while performing it.

  • Be sure that you don't force the position and you enter into it and out of it smoothly.

  • Don't move your knees up and down to try to deepen the stretch.

Pranayama Associated With Svadhisthana Chakra

Ujjayi Pranayama (Ocean Breath)

This pranayama is most often used in support of yoga postures, especially in the vinyasa style. In this breathing technique, you constrict the back of the throat to support lengthening each breath cycle. Each inhalation and exhalation is long, full, deep, and controlled. You can learn this breath while seated in a comfortable cross-legged position. Once you get the hang of it, begin to use it during your yoga practice.


  • Improves your concentration & releases tension throughout the body.

  • Practicing this breathing pattern also calms your body’s fight-or-flight response to promote relaxation.

  • Regulate heating and cooling of the body, warming the core from the inside.


  • People with a history of heart-related issues, a migraine, blood pressure, or any other ailment, should only practice this pranayama under guidance.

  • Do not practice this pranayama if you are constantly feeling tired, anxious, and panicking because exertion can be harmful to the lungs and the heart.

  • Pregnant women should avoid this asana.

Mudra Associated With Svadhisthana Chakra


A mudra is a sign or hand gesture that has been known to affect different parts of the body by engaging the nerve endings in our fingertips. Mudras direct energy flow from the fingers to the brain and help the body communicate with itself. Mudras are a powerful way to activate our chakras. Mudra for muladhara chakra is yoni mudra.


Yoni Mudra

Yoni Mudra is a great way to activate svadhisthana chakra. It is typically used during meditation for healing energy. The Yoni Mudra is connected to the Goddess in Hinduism, or Kundalini Shakti life force energy, which is represented by the goddess Kali. This mudra invokes the primal and natural energy of creation.

To hold this mudra, join the tip of your thumb and index finger making an inverted triangle, where your index finger is facing down. Then fold the middle, ring, and little finger in half of both hands and join them at the back.

Beej Mantra & Association with Deity


The seed mantra, located in the innermost circle, is a moon-white वं vaṃ. Above the mantra that is within the Bindu, or dot, is the deity Vishnu. He is dark blue and wears a yellow dhoti. He holds a conch, a mace, a wheel, and a lotus. He wears the shrivatsa mark, and the kaustubha gem. He is seated either on a pink lotus or on the divine eagle Garuda.

His strength is the goddess Rakini. She is black, dressed in red or white, and seated on a red lotus. She is commonly depicted with one face and two arms, holding a sword and a shield, or two-faced and four-armed, and holds a trident, lotus, drum, and vajra, or an arrow, skull, drum, and axe.

Color Associated With Svadhisthana Chakra


The sacral chakra’s associated color is orange. This color represents all of the ideas you imagine that it would – the warm glow of positivity emanates from it expressing success, freedom, determination, and great health. It’s really the perfect color to represent this chakra. If feelings of anxiety or lack of joy and fulfillment are dimming the radiance of Svadhisthana, try surrounding yourself with the color orange. 

Food Associated With Svadhisthana Chakra


The foods that are best for the sacral chakra are orange. Carrots, mangoes, oranges, yams, and pumpkin all work great.  Speaking of pumpkin, have you ever tried pumpkin soup? It’s actually easier than you think. Just chop a pie pumpkin in half, then scoop out the seeds. Rub the flesh side with olive oil then place flesh side down on a lined baking sheet. Bake for 30 minutes on 350℉. Meanwhile, saute half an onion, two garlic cloves, and 1 chopped carrot in a pot. Once softened, add the roasted pumpkin pulp to the pot. Add 2 cups of vegetable stock then simmer for 20 minutes. Puree the mixture until smooth then bring to a simmer. Add ½ cup of coconut milk, cinnamon, crushed red pepper, salt, and pepper to taste. It’s delicious, healthy, and perfect for the season.

Affirmation Associated With Svadhisthana Chakra


Affirmations are positive statements that confirm something to be true. Affirmations are a helpful tool for improving self-esteem and embodying certain qualities we endeavor to possess. Affirmations can be added to any yoga routine or used as an accessible part of many self-care rituals. You can introduce affirmations first thing in the morning, before practice, or anytime throughout the day as a way to connect and reground. Affirmations for the Svadhisthana chakra include:

  • I accept the flow of life. 

  • I use my energy for creative experience/expression

  • I am free to express, my emotions in a healthy way

  • I honor my sensual feelings

  • My creativity flows effortlessly in my life

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