Exercising for Your Second Chakra

Exercising for Your Second Chakra

Our Second Chakra is located at the lower abdomen and sacral plexus. Our center for sensation and feeling, emotion and pleasure, intimacy and connection, movement, and change is located in the second chakra. When we are not connected with our second chakra, we are literally out of touch and dulled in our senses.  Sexuality and spirituality have long had a conflicted relationship; to pursue one is to deny the other.  To deny the qualities of the second chakra is to deny an essential piece of your wholeness.  To make this chakra either more or less important than the other chakras is to unbalance the whole system.

Challenge Of Second Chakra

In the first chakra, we learn to ground, stabilize, and focus.  In the second chakra, our challenge is the opposite - to let go, flow, move, feel, and yield.  Through movement, we broaden our perception, increasing our sensory input.  Movement is a pleasure. Paying attention to our movement or being mindful of what we feel while we move helps us uncover many physical, mental, and spiritual issues we might be holding in our body tissue.

Getting the energy to move through the body is one of the significant purposes of the second chakra. Where movement is restricted, we need to encourage movement and flow. Where movement is excessive, we must learn to contain. This balance reestablishes the flow that allows us to leave old patterns and expand into new ones.  We then have a core grounded enough to be contained and open enough to flow and connect.

Now let’s get started with finding our second chakra and healing it through movement.

Seated Assessment First 

Take a little seated assessment of your body and ask yourself these questions.  Are your sitz bones equally weighted, or is one heavier than the other? Are you slouching or sitting up straight?  Is your head over your shoulder and your shoulders over your hips, or are they out of alignment?  Are you experiencing pain or restriction in any parts of the body?   We will do this seated assessment following the completion of the exercises below.


Pelvic Floor Stretching

Position:

Sit in a deep squat position.  Start by standing with your hands in a prayer position.  Have your palms touching each other right in front of your sternum.  Slowly lower yourself down until your pelvis is lower than your knees. You should then be able to gently push your knees open with your elbows, keeping your palms together.  Your pelvis should feel as if it is hanging. This deep squat is not always possible, pending knee and hip restrictions.

Movement:

Once you are in this deep squat, take some deep breaths into your belly.  Deep breathing moves your pelvis floor. After you have done several deep breaths, gently rock your pelvis side to side.    Now you can carefully bring yourself back up to standing, supporting yourself with the blue belt, or gently lower yourself to the floor.


Belly Breathing

Position: 

Lie on your back with your knees bent.  Have your heels in line with your sitz bones.  Place one hand on your chest and one hand on your belly.

Movement: 

Take several deep breaths, sending your inhale to the hand that is resting on your belly. As you exhale through your mouth, try to pull your belly hand towards your spine.  This breathing will relax your nervous system and send your focus to the pelvic bowl.  Repeat this for five to ten breaths.


Pelvic Clocks (North and South)

Position: 

Lie on your back with your knees bent.  Have your heels in line with your sitz bones and your arms to your sides.

Movement: 

As you exhale, gently press your low back into the mat.  We call this moving towards 12 o’clock or North. Inhale and relax the pelvis back to its starting position. Take another exhale and gently weight the tail bone into the mat, allowing the low back to lift off the mat.  We call this moving towards 6 o’clock or South. Repeat this several times.


Pelvic Clocks (East and West)

Position: 

Lie on your back with your knees bent.  Have your heels in line with your sitz bones and your arms to your sides.

Movement: 

As you exhale, gently allow your right hip bone to reach towards the ceiling while your left hip bone goes deeper into the mat.  This is a very small movement.  We call this moving towards 3 o’clock or East. Inhale and relax the pelvis back to its starting position. Take another exhale and gently allow your left hip to reach to the ceiling while your right hip bone goes deeper into the mat.  We call this moving towards 9 o’clock or West.  Repeat this several times.


Around the World

Position: 

Lie on your back with your knees bent.  Have your heels in line with your sitz bones and your arms to your sides.

Movement: 

Now you connect the clock, moving around the world. Exhale touching North and East, inhale touching South and West.  Now reverse your direction, exhale touching North and West, inhale touching South and East.  Do this several times in each direction.


Sitz Bone Reaches

Position: 

Lie on your back with your knees bent.  Have your heels in line with your sitz bones and your arms to your sides.

Movement: 

Exhale and reach your right sitz bone to your right heel. Inhale and allow the pelvis to return to the starting position. Exhale and reach the left sitz bone to the left heel. Inhale and return to the starting position.  You will feel your lower spine side bend.  Repeat this several times.


Towel/Thera Band

Position: 

Lie on your back with your knees bent.  Have your heels in line with your sitz bones and your arms to your sides.  Take a large rolled-up bath towel and place it between your upper inner thighs.  This towel should be touching your pelvis. Tie a Thera-band around your knees. 

Movement: 

Exhale and squeeze the towel with your maximum effort.  Notice that when you do this, your low back moves deep into the mat. Inhale and relax your pelvis back to the starting position. Exhale and push the Thera-band open with your maximum effort.  When you do this, your tailbone moves deeper into the mat, and your low back moves off the mat.

*Notice how the hip muscle activation directly correlates with the lumbar spine moving from a posterior and anterior tilt.

**Added Movement:

Try to put equal effort into squeezing the towel and pushing the band open simultaneously.  Notice how the spine moves long and more neutral.

Let’s move to some seated exercises.  There are four things you need to ask yourself to ensure you are in the proper seated position:

  1. Where are your FLASHLIGHTS shining? Concerning your pelvis, you want to imagine you have flashlights on your sitz bones.  If your pelvis is in an anterior tilt, your flashlights will be shining out behind you. If your pelvis is in a posterior tilt, your flashlights are shining out in front of you. If your pelvis is neutral, then your flashlights are shining straight below you.  Therefore, it is essential always to be aware of where your flashlights are shining.
  2. How open or closed are my hips?  You want your hips in a neutrally open position.  The distance between your knees should be about 2 feet, depending your size.  Your hips should feel relaxed.
  3. Is my “Blue Belt” turned on?  You want to imagine you have a wide belt going around your pelvis supporting it. See the “Blue Belt” video on our YouTube Channel.
  4. Am I aware of my Energy Ball?  This is a visual/energetic exercise I do with people.  Take your hands and rub them together briskly.  Once you feel the heat, slowly move them away from each other only by an inch or so. Now you can feel the energy between your hands you have created by rubbing them together. Take the energy and form it into a ball. Now move this energy ball into your second chakra. 

Now that you understand our seated position, we can move into seated exercises for the lower abdomen and sacral plexus.


Towel/Thera-Band Seated

Position: 

Seated as described above.

Movement: 

This can be done with a towel and Thera-band just like we did earlier, or it can be done without the props, only using your imagination. Exhale and squeeze the towel, and allow your low back to move into flexion. Inhale and relax your pelvis back into neutral. Exhale open the Thera-band and move your back into extension. Inhale and relax your pelvis back into a neutral position.


Spiral Around the Energy Ball

Position:  

Seated as described above

Movement: 

Reach the right sitz bone toward the right knee. Check and make sure you are keeping your sitz bones equally weighted.  Now reach your left sitz bone to your left knee, making sure your sitz bones stay equally weighted. Exhale when you reach and inhale when you return to neutral.  Do this several times side to side. Imagine moving your pelvis around the energy ball in the center of your pelvic bowl.


Pelvic Bowl (A.K.A. Around the World Seated)

Position: 

Seated as described above.

Movement: 

Start with visualizing the energy ball inside the pelvic bowl.  Exhale and roll the ball back towards the sacrum, allowing the low back to curl.  Continue your exhale as the ball rolls to the right edge of your pelvis. Inhale, rolling the ball into the low belly.  Allow your belly to release forward. Don’t constrict your belly muscles.  Continue your inhale as the ball rolls to the left side of the pelvis.  Now you have rolled the ball in a complete circle.  Roll the imaginary energy ball around the bowl two to three times in each direction.


Figure 8 the Energy Ball

Position: 

Seated as described above.

Movement: 

Start with visualizing the energy ball in the center of the pelvic bowl and that your spine is a bamboo stick. Bamboo sticks are long, strong, and pliable.  Inhale and move the ball forward and diagonally towards the right sitz bone. Exhale, continue around the right side of the pelvis, rolling the ball back and returning to the center.  Inhale and move the ball forward and diagonally towards the left sitz bone. Exhale, continue around the left side of the pelvis, rolling the ball back and then returning to the center.  Roll the imaginary ball in a Figure 8 motion around the sitz bones several times in each direction.  All the while, you are maintaining your bamboo stick spine.

Now that you have woken up your second chakra, it’s time to redo our seated assessment from above. Just re-ask yourself the questions above.  You might find that you are more balanced, upright, and relaxed.  Now enjoy the extrasensory expansion and growth.

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