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.

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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

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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

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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.

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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