“To know others is wisdom, to know yourself is enlightenment.” -Lao Tzu
Weekly Focus: Svadisthana Chakra (sacral chakra)
Svadisthana is the second chakra located at the sacral region, just below the navel. It is associated with the color orange and it governs creativity, passion and sexuality. This Chakra symbolizes creative potential, sensuality, intimacy and fulfilling relationships. As we connect with this space we open up pathways to nourish a deepr understanding of the Self through creative pathways, meaningful relationships, passions and desires.
Much like the season of Spring we are getting ready to enter, Svadisthana is all about creativite potential! But what does that even mean??? This is an abundant space in the body, full of absolute potential to create and initiate. To be creative is to be imaginative or original in our ideas and actions. Potential is having the capacity to develop into something in the future. So to have creative potential means that we can imagine and put into action any desires or dreams that we may have! Nourishing this space may mean involving yourself in activites that fuel this creativity. Consider hobbies or interests you have that spark a sense of imagination in you. Here are just a few possible examples: gardening, dancing, cooking, playing music, writing, building, the options are endless!
This chakra is also sensual and emotional as much as it is creative. Our creative endeavors connect us to who we are and what we feel passionate about. When we feel balanced and nourished in this space, our connection to Self and personal identity is strong – we know who we are and what we want. This is important as we plant the seeds of our intentions and desires. Are we choosing seeds that align with the Self? Are we nourishing that which we feel most deeply connected to? Or are we displacing our energies in less effective ways?
Here are some simple practices in spurring your creativity:
- Freeform writing or drawing — get a sheet of paper and your favorite writing utensil. Set a timer for 5 minutes, put your pen to paper, and just allow anything to come out. Scribbles, words, phrases, nonsense. Try not to stop the process and just let you mind flow. The more your practice this skill, the easier it becomes.
- Sitting in silence — this one is hard for a lot of folks! Try to set aside intentional time to be in silence. Head to a space where you will not be disturbed. Turn off music and excess noise, no phone, no computer, nothing! Just allow your brain to wander and see what comes up. If you really want to get into it, turn off the lights as well!
- Explore new movement — try a type of movement that feels new and different! If you are usually very rigid in your practice, try dance. If you practice with more fluidity, try going for a run or hike. Explore something that encourages your body to move in a new and curious way!
Passive Pose of the Week: Upavistha Konasana (seated wide leg forward fold)
Upavistha Konasana helps us find connection to Svadisthana Chakra by engaging the sacral space in the body. As you hold this pose, try to breathe and inflate the sacrum (low back / belly space) for several breaths here to engage with the energetic space.
- Begin sitting on the floor with the legs straight out in front of you.
- Spread the legs wide, creating a “V” shape with the legs.
- Press the hands into the floor behind you and lengthen the spine away from the floor.
- You can stay upright, or begin to fold forward walking the hands in front of the body between the legs. Fold forward to any degree that feels comfortable.
- Hold for 7 – 10 breaths.
We like several prop options in this pose! Try taking a folded blanket or bath towel and sitting at the very edge of the towel. This will provide a natural tilt in the pelvis to help you find your lengthened back. When you fold forward, it can be nice to bring blocks or a bolster / pillow beneath the elbows. This will allow for a more realxed reach forward and may pad the elbows as well.
Active Pose of the Week: Ardha Chandrasana (half moon pose)
Ardha Chandrasana is a bold and expressive pose, open to creative modifications and interpretations. It’s name, inspired by the moon, relates many qualities to svadisthana. Both the moon and svadisthana govern creativity and potential. Allow your students to explore their creative potential in this balance.
- Begin standing in tadasana (mountain pose).
- Place a block or stack of firm books on the floor just in front of your right foot.
- Begin to lean forward and reach your right hand to rest on the prop.
- Push your hand into the props and lift your left leg into the air.
- Keep your gaze fixed at the floor right in front of you. As you feel steady, start to roll your left hip in top of your right, opening the hips.
- Flex the foot on the left leg and imagine stamping it into the wall behind you. If you feel steady, reach the left arm up towards the ceiling.
- Hold for 3 – 5 breaths before switching sides.
One of the best tips for getting into ardha chandrasa, half moon pose, is to move s-l-o-w-l-y. This pose requires coordination and movement in the balance. When we rush into the pose, it tends to throw off our center of balance. Break down the pose one piece at a time, and remember that there is no rush! You will arrive when you arrive.
Join us in class this week to practice tuning into your creative potential. See the full schedule HERE.
