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11/12/2012

SVADHISTHANA CHAKRA: Water Element

The water element resides in the lower belly and is responsible for the healthy elimination of waste from our bodies - both physical waste and energetic waste. Keeping the water in our bodies fluid and moveable can reduce stagnancy and provide for appropriate emotional release, especially guilt, shame and grief. Use this practice to bring fluidity into your belly and enjoy the benefits of connecting to this powerful elemental force.

Bhudi Mudra
Touch tips of thumb and pinkie fingers together, extend all others and rest backs of hands on thighs.
Benefits: Purifies kidneys, balances water element
Practice Tips: Use with urinary problems

Dolphin Dives
Sit with right leg externally rotated, left leg internally rotated with left toes in line with right knee. Inhale arch back and tilt tail back, belly forward. Exhale round back engaging lower abdominals.
Therapeutics: Re-balances the musculature and energy of the pelvis.

Practice for Balancing Water Element:
- Budhi Mudra
- Varuna Mudra
- Shanka Mudra
- Belly Massage
- Seated Barrel Rolls
- Seated Side Bend
- Sukhasana
- Seated Yoga Mudra (right, center, left)
- Dolphin Dives
- Wide Childs Pose
- Cat/Cow
- Down Dog
- Pigeon
- Warrior II Series
- Uttanasana
- Matsyendrasana
- Baddha Konasana
- Thread the Needle
- Reclining Twist
- Moving Setu Bandha
- Queen's Pose

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11/12/2012

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SVADHISTHANA CHAKRA: Learning to Nuture Yourself

In this hectic and busy life we must cultivate the abiltiy to nuture ourselves on every level. In big and small ways we can take the time to give ourselves space to walk in nature, sit in solitude, be with our thoughts and feelings, and enjoy the things that nourish our spirits. This practice will enable you to get in touch with your second chakra, located in the lower abdomen, the seat of self-care and creativity.

Yoni Mudra
Clasp fingers inside palms, press index fingers together and press thumbs together..
Benefits: nourishes female reproductive system and provides a sense of well-being
Practice Tips: Use to connect with second chakra, or for female reproductive issues
Contraindications: Pregnancy

Adhama Svasa (Soft Abdominal Breathing)
Begin lying down with head and knees supported. Rest hands on abdomen and feel movement of abdomen. Notice fullness in the belly when you inhale and the relaxation in the belly when you exhale. Imagine a balloon in the lower belly that inflates when you inhale and deflates when you exhale and concentrate on the feeling of breath dropping down into that part of your torso with soft transitions between inhaling and exhaling. Emphasize a soft open belly so that the abdominal organs can expand as the diaphragm descends. Repeat for 1-3 minutes.
Benefits: Activates relaxation response, opens Svadhisthana Chakra
Practice Tips: Use when feeling overwhealmed or anxious

Thread the Needle
Lie on the back with the knees bent. Cross your right foot over the left knee and flex the right ankle.
Variation I: If you are very tight, gently press the upper inner thigh away from your belly.
Variation II: If you are a bit more flexible, draw the legs to the chest and clasp the hands behind the left thigh (right hand between legs, left hand on outside of left leg). Hold 10-20 breaths then release and change sides.
Therapeutics: Opens the outer hips and provides traction to the lower back.

Practice for Self-Nurturing
- Belly Bolster
- Pelvic Tilts
- Moving Setu Bandha
- Moving Warm-ups
- Cat/Cow on forearms
- Kneeling Barrel Rolls
- Z-Pose with Yoni Mudra
- Dolphin Dives
- Pigeon Pose
- Goddess Squat
- Standing Hip Circles
- Warrior I at wall
- Setu Bandha on block at wall
- Block inversion
- Queen's Pose

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SVADHISTHANA CHAKRA: Water Element

SVADHISTHANA CHAKRA: Learning to Nuture Yourself

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(c) 2020 Cheryl Fenner Brown, C-IAYT, E-RYT 500, YACEP