10 Mar Chakra 2 Nourished: The Sacral Chakra and Your Vitality

Welcome to week two of our 7 Chakras Weekly Series. This week, we explore Chakra 2: Nourished, also known as the Sacral Chakra, which is the center of vitality, sensation, and emotional connection. This chakra helps us move beyond basic survival needs and into relationships, creativity, and pleasure.

Aroma: Organic sandalwood, orange and geranium
Element: Water
Color: Orange

The Importance of the Sacral Chakra

Located just below the navel, the sacral chakra governs our emotions, senses, and ability to experience joy. When balanced, we feel stable, emotionally open, and connected to our surroundings. An imbalance, however, may cause repression, disconnection, or a lack of creative expression.

Nourish with Orange & Yellow Foods

Support the sacral chakra by incorporating vibrant orange and yellow foods into your diet. These foods help stimulate and vitalize this energy center:

• Carrots
• Mango
• Apricots
• Peaches
• Cantaloupe
• Oranges
• Sweet potatoes
• Pumpkin
• Winter squash
• Pineapple
• Corn
• Star fruit
• Bananas
• Lemons
• Quince
• Plantains
• Yellow peppers

Sacral Chakra Meditation

Restore balance to the sacral chakra with this simple meditation:

1. 1. Find a comfortable space and spray Aveda Chakra™ 2 balancing pure-fume mist, infused with orange and geranium, to enhance your practice.
   2. Take deep, diaphragmatic breaths, expanding your abdomen as you inhale and contracting as you exhale.
   3. Bring awareness to your lower abdomen, just below the navel, and visualize a spinning wheel of orange energy.
   4. Engage your five senses—what you feel, see, smell, taste, and hear—to strengthen your connection to the physical world.
   5. Silently repeat the word nourishment to yourself and visualize its energy flowing through your entire being.
   6. Chant the mantra “Vam” (pronounced vahm) out loud multiple times, feeling its vibrations activate your sacral chakra.

Bhastrika Breath Exercise

The Bhastrika Breath, or Bellows Breath, is an invigorating practice to stimulate the sacral chakra:

1. 1. Forcefully exhale through the nose, engaging the abdomen, followed by a forceful inhale.
   2. Perform this breath for a maximum of 10 full breaths. Caution: you might feel light-headed while performing this breath. Once you stop the breath this feeling will calm quickly. Whenever you feel light-headed (for example after the 6th full breath) you can stop performing the breath. If you feel lightheaded, stop and breathe normally.

This breathwork energizes the body, enhances circulation, and clears emotional blockages.

Yoga for the Sacral Chakra

To support the vitality and creativity of your sacral chakra, incorporate poses that open the hips, promote fluid movement, and enhance emotional expression. These poses help you connect to your sense of pleasure and joy.

1. 1. Butterfly Pose (Baddha Konasana): Sit with the soles of your feet together and knees wide apart. Gently fold forward, stretching your hips. This pose is excellent for opening the pelvis and stimulating the sacral chakra, enhancing your emotional connection and creative flow.

   2. Cat-Cow Pose (Marjaryasana-Bitilasana): Start on all fours and alternate between arching your back (cow) and rounding it (cat), coordinating breath with movement. This gentle flow helps stimulate the sacral chakra and increases flexibility in the spine, helping to release emotional tension.

   3. Low Lunge (Anjaneyasana): Step one foot forward into a lunge, keeping the back leg extended and lowering your hips toward the floor. This pose opens the hips and stretches the groin, releasing tension in the sacral area and enhancing your creative energy.

   4. Cobra Pose (Bhujangasana): Lying on your stomach, place your hands under your shoulders and gently lift your chest, stretching the front of your body. Cobra pose stimulates the lower abdomen and enhances fluidity in the sacral region.

   5. Seated Forward Fold (Paschimottanasana): Sit with your legs extended in front of you and fold forward, reaching for your feet. This pose stretches the lower back and hamstrings, encouraging emotional openness and a balanced sacral chakra.

Incorporating these yoga poses into your routine can help activate and balance your sacral chakra, unlocking creativity, joy, and emotional well-being.

 Explore More

Click Here to visit Aveda’s full chakra resource page for extended content, including:

• Guided meditations (where available)
• Breathwork video demonstrations (for select chakras)
• Detailed nutrition support to help balance each chakra

By nourishing your body and mind with intention, you unlock creativity, joy, and a deeper connection to yourself and others. Stay tuned for next week’s exploration of Chakra 3: Intention!