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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, 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.) Natarajasana (Dancer Pose)

This Pose is also attributed to Lord Shiva who is called Lord of the Dance. This vigorous and beautiful pose is dedicated to Lord Shiva, who is also the fountain and source of Yoga. This yoga pose is considered as an advance level yoga pose, and requires repeated practice to get it perfect and right. The focus is mainly on the twisting of the middle back in order to grab the foot and the strength of the legs and arms to go beyond the natural stretch.



  • This pose strengthens the legs, improves balance and core strength, and stretches the shoulders. 

  • It opens the hip flexors (psoas muscles) as a counter to tight hips that develop from too much sitting.

  • It also helps to develop balance, focus and concentration, as the pose requires these abilities  aswell.


  • Avoid this pose if you have an ankle or back injury or if you have dizziness or balance problems.

  • Be sure to protect your supporting knee by not locking it or hyperextending it (bending it too far backward).

  • Someone suffering from slip disc or carpel tunnel syndrome should avoid this completely. 

2.) Shashankasana (Hare Pose)

Shashankasana is a simple dynamic forward-bending posture that provides a gentle stretch while relaxing and energizing the body and mind. The name comes from the Sanskrit shash, meaning “hare” or “rabbit”; ank, meaning “lap”; and asana, which means “pose” or “posture.” In English, it is known as hare pose.

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  • Relieves the stress bringing fresh blood supply to the crown of the head.

  • Activates the thyroid glands, keeping the hormones in control.

  • Activates the digestive system, & stretches the arms and the shoulders, giving strength.


  • Avoid this pose if you have a neck, shoulder, arms, back injury.

  • Do not perform this asana if you have spondylitis and vertigo.

  • People with hypertension, depression, & pregnant women, should also avoid this asana.

Pranayama Associated With Svadhisthana Chakra

1.) Chandra Bhedana Pranayama (Left Nostril Breathing)

This a Pranayama is a yoga breathing technique that involves inhaling through the left nostril, retaining the breath as per your capacity, and exhaling through the right nostril. The nostrils are blocked using the Vishnu Mudra hand gesture.  

The Sanskrit term Chandra translates to "moon" and Bhedana means "to pass through." Therefore, Chandra Bhedana is a breathing technique wherein “the breath passes through the moon (energy).” The Moon refers to the Ida or the Lunar Channel, we'll discuss that later. 


  • Gives the refreshment to the body and mind and kicked out the feeling of laziness.

  • Very effective in High blood pressure.

  • Helpful in reduces the body heat.


  • Avoid this pranayama if you have asthma, bronchitis, respiratory issues, or low blood pressure issue.

  • This pranayama should be avoided during flu, cough, severe illness, constipation or chest congestion.

  • Also, avoid this pranayama during pregnancy.


2.) Sheetali Pranayama (Cooling Breath)

This is a breathing practice that very effectively cools the body, the mind, and the emotions. It calms and soothes the mind-body organism by activating a powerful evaporative cooling mechanism on the inhalation, delivering a gently cooling energy to the deep tissues of the body.

The practice of sheetali pranayama can be indispensible in cases of hot weather, intense physical exertion, prolonged exposure to direct sunlight, hot flashes, heated emotional situations, and other heat-inducing circumstances. This practice is very balancing for pitta and is neutral toward vata and kapha.2 Nevertheless, sheetali pranayama should be practiced with care if there is an internal excess of the cold quality, or if the season is especially cold. In these cases, it is important to determine whether sheetali is really the right pranayama to be practicing. If it is, consider balancing sheetali with a more heating pranayama, like bhastrika.


  • Kindles the digestive fire and promotes optimal digestion

  • Helpful in reducing fever. and blood pressure.

  • It also enhances immunity & alleviates excess hunger.


  • Avoid this pranayama if you have low blood pressure, respiratory disorders (such as asthma, bronchitis, or excessive mucus), or a chronic constipation.

  • Those with heart disease should practice without the breath retention.

  • Because this practice requires inhalation through the mouth (which does not have the filtration capacity of the nasal passages), it should not be practiced where there is heavy environmental pollution.

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. Mudra for Svadhisthana chakra is yoni mudra and jala mudra.

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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.

Jala Mudra

The practice of Jala Mudra (Mudra of Water) helps in healing dryness in various parts of our body such as the eyes, throat, skin, hair, mouth, etc. It even helps in calming the skin diseases such as eczema, psoriasis, acne, and pigmentation. 


To hold this mudra, join the tip of your thumb and little finger lightly. 

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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