Chair Yoga For Sacral Chakra

If you are joining me in the Chair Yoga and Chakra series, we continue our exploration of the Chakras by taking a look at the Sacral Chakra. The Sacral Chakra (Svadisthana) is focused, among other things, on creativity. It is located between the pubic bone and the navel. It is associated with the color orange and the element of water. It rules creativity, joy, abundance, enthusiasm, and sensuality. When it is in balance- you create a path for your creative energies to flow. If you are interested in reading some more information, you can take a look here:

Sacral Chakra: Location, Meaning, Balancing, and More

I mentioned previously in Chair Yoga Poses For Beginners: The Root Chakra that even if the idea of Chakras is not our thing, it can be a positive exercise to simply check in with these different areas and see how we are doing. Can we find more joy everyday? Are there simple things we can do to feel better? Are there any changes to our daily routine that would make things smoother or more balanced. For the Sacral Chakra, we will focus on exploring the Creativity aspect.

We will take a look at some tips and ways to help us tap into our creative side. See if any of these ideas resonate with you. Focus on finding a little bit of joy and remember that things do not have to be perfect. Sometimes it is about the journey and not the destination. We include two chair yoga poses to practice and combine together to help us to tap into our Sacral Chakra. Then, if you would like to follow along to a short chair yoga video with those two poses, take a look here.

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9 Simple (and inexpensive) Ways To Add Joy and Creativity To Your Daily Life Right From Home

Let’s take a  look at some ways to explore our creativity. Most of them can be done right from the comfort of your own home. That being said- one way to spark your creativity is to change your environment.  But you don’t have to leave your house to get some creative energy flowing. Sometimes simply changing our environment or our routine can help us to see things in a different way.  We can do that by simply doing something in a different room, doing some simple re-arranging, or hang some new artwork (check out the first tip!).

1. Canva

Take a look at this free online design tool Canva. There is a paid plan here, but if you are just doing this for personal use then there really is no need for that. You can design wall art, cards, invitations- you name it. It can take a little bit of practice to figure out all the features and tools but there are lots of tutorials available on the site- as well as plenty of YouTube videos. If you never thought of yourself as being creative- give it a try. And don’t think that it is just for making art products. You could make yourself a simple and fun to do list or grocery list to use or even a fun recipe card. The possibilities are endless here.

2. Udemy

I have mentioned this before in  Self Care Gifts To Reset The Mind . Try an online class with Udemy. Now, upon looking at the website you may feel intimidated. They have lots of classes and courses for Professional Development. But if you take a look at the Categories, you will find tons of topics. Anything from art classes to cooking classes-to home improvement and then some. I think they are reasonably priced for an online course that you can access at any time from the comfort of your own home. Take a look and see if anything resonates with you.

3. Local Library

Check out your local library (or browse the selections online). Just spend some time looking in different sections- the ones that you would not normally visit. Maybe you will find a cookbook or a crafting/art book to take a look at. Even if you don’t make anything, just by taking in some new sights our creativity can be sparked. While you are there, take a look at their calendar of events. Many local libraries host music or film events, or even book clubs and the like. See if there is anything new you can try.

4. Virtual Museum Tours

Did you know we can tour a museum right from our home? We can get some inspiration and take a look at some artwork that we would not normally be able to see. If you are interested, take a look at this article- Here’s a List of All the Virtual Tours You Can Take Right Now—for Free!

5. Journaling

Give journaling a try. You do not have to be a writer or even like to write. You can start by just jotting down words, ideas, doodles- anything. The idea is just to start somewhere and see where it goes. Don’t pressure yourself to produce a full page of thoughts- you may just end up with a To Do List and that is just fine too! It can also be a great way to get any worries or negative thoughts out of your mind so you can create more space for positive and joyful thoughts.

Here is a journal that you can have some fun with if you are looking for something not so serious, and here is an example of a simple Journal Notebook . There are lots of different themes and styles to choose from so take if you are interested- you can find something that works for you.

6. Meditation

Meditation can be a great way to help build focus, reduce stress, and create space for creativity. If you are not sure where to start, you can take a look here. It is a 3 part series on YouTube (very short videos) to help you get started and learn some basics. Then, you can see if you would like to explore it further. There are lots of great free meditation videos on YouTube for beginners. At the very least, we can take 10 minutes to relax, breathe, and reset our mind. 

7. Play A Game

Playing games can help stimulate the mind, relieve stress and anxiety, and just help you have some fun. You can try board games, card games, online- whatever you like. The possibilities are really endless here as well. Here is one game that I like for sparking creativity. Brain games, word games, and crossword puzzles also are simple and accessible ways to help stimulate the mind.

8. Exercise

Exercise is a great way to help boost your creativity. It helps us get the oxygen flowing, increase our circulation, and increases our energy. Getting started is often the hardest part. Take a class, find a YouTube video, check your local YMCA, or walk with friends. Try some yoga or tai chi. If you are not sure where to begin, talk with your healthcare provider to see what may be right for you. If mobility is an issue, there are many great seated walking workouts on YouTube as well. Keep reading for two simple chair yoga poses that focus on the Sacral Chakra that can help you get started.

9. Sleep

Staying well rested is a big key for sparking creativity and joy in your life. Again, be sure to check in with your healthcare provider for some help with this as well if you feel that it is a concern. Having a consistent routine can be helpful- that includes both morning and evening. Print out this simple Sleep Tracker to help you get started in looking for trends in your sleep habits. 

There are so many ways to help us to spark our creativity. I hope that you found one or two ideas that resonated with you and that can help get you started towards finding more joy, positivity, and creativity in your daily life. Let me know if you have any ideas to add to the list! Keep reading if you would like to try two chair yoga poses for Sacral Chakra. You may also be interested in this article 3 science-based strategies to increase your creativity 

You can also keep reading in the Chakra series with Chair Yoga for Solar Plexus as we explore some ways to help us to increase our self confidence.

Two Chair Yoga Poses for Sacral Chakra

Try these two chair yoga poses and then put them together for a simple flow to help awaken the Sacral Chakra. Be sure to listen to your body and do what is right for you today. Never force or strain and always stop this or any exercise if you experience pain, shortness of breath, or dizziness. Only raise the arms or the knee as high as is comfortable. You can also choose to eliminate the arm movements. We can even add a little affirmation to help further tap into our Sacral Chakra. Take a look at these simple examples, or I also like these affirmation cards: 52 Positive Affirmation Cards

My ideas are unique and creative

My creativity inspires others

My creativity helps me learn and grow

1. Low Lunge

• Begin seated in your Mountain Pose with a nice long spine, arms by your sides with palms facing the body
• Ground down through one foot to stabilize and engage the core
• Inhale as you lift the opposite knee up towards the sky- Maintain a long spine
• Exhale to gently release the foot back to the ground. Repeat 4-6 times or as desired
• You may choose to raise both arms up towards the sky as you lift the knee
• Repeat on the other side
• Option to hold the pose with the knee lifted for 2-3 breaths or as desired

2. Warrior 2

• Begin seated in Mountain Pose with a long spine and feet planted firmly on the floor, arms by your sides with palms facing forward
• Ground down through one foot to stabilize and engage the core
• Inhale to lift the opposite knee up and exhale to move it out to the side and place the foot on the ground
• If you are able to, externally rotate the hip so the toes are facing away from you
• Inhale to lift the arms parallel to the floor and if able,  exhale to rotate the palms down
• You may turn the head to look towards the side of the active leg
• Stay here for 2-3 breaths or as desired
• Exhale as you release the arms to the sides and return the foot back to the center, repeat 1-3 more times or as desired
• Repeat on the other side

There are many variations of this chair yoga pose, you can take a look at a few more- including 3 standing variations here: Warrior 2: 5 Chair Yoga Variations

Optional Flow (Combine Both Poses)

• Inhale to raise one knee and both arms up toward the sky
• Exhale as you bring the foot out to the side ( with the toes pointed forward or rotated outward) and rotate the palms forward and bring the down to shoulder height
• Inhale to rotate the palms down and turn to gaze over the fingertips
• Stay here for 2-3 breaths as desired and on an inhale return to your Low Lunge with arms overhead
• Exhale to release the arms and foot back down
• Repeat 2-3 times or as desired and repeat on the opposite side

Want More?

Take a look at this short sequence for the Sacral Chakra as we practice the two poses above and then combine them for a flow: Chair Yoga For Creativity

If you are interested in The Chakra Series, you can check start at the beginning with The Root Chakra

If you are new to chair yoga, take a look here Is Chair Yoga Right For You?

You may be interested in a Seated Sun Salutation Variation

If you are interested in how chair yoga can help with stress management, take a look at Chair Yoga for Healing or Tips on Reducing Stress with Rest

You can find more chair yoga videos at The Peaceful Chair YouTube Channel

Visit The Peaceful Chair Etsy Shop for more chair yoga sequences!

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Namaste!

Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, thepeacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.