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Yogic Practices for Svadhisthana Chakra Activation

2nd chakra

The counterpart of the second chakra, or svadhisthana chakra, in the mind is the unconscious. It’s the storehouse of karma, samskaras, and mental impressions. If kundalini, the dormant energy that resides within each of us, resides into svadhisthana, negative samskaras can rise to the surface to be expelled. This chakra is key to moving beyond one’s past!

About svadhisthana


Seated very close to muladhara or the first chakra, svadhisthana lies at the base of the spinal column. It’s a small bony structure that can be felt at the coccyx. 

Svadhisthana is related to the reproductive and urinary systems, the liver, kidney, spleen, sex organs, and stomach. Its imbalance manifests in these areas in the form of urinary problems, gynecological disorders, and low libido.

Svadhisthana is also the source of our creativity and our ability to experience pleasure. When svadhisthana is imbalanced there may be issues with morality, guilt, blame, and power.

Activating asana

Hare pose

Sanskrit: Shashankasana

Step by step:

  • Sit with your legs folded underneath you in Thunderbolt pose.
  • Begin with your hands resting on your thighs. Close your eyes.
  • Inhale and reach both hands to the sky, palms facing forward.
  • Exhale and bow forward, keeping your arms and torso in one line.
  • Bring your forehead and hands to the floor in Child’s pose, with your arms extended forward yet relaxed.
  • Hold the breath for a moment here, then inhale and lift your head and torso, again reaching your hands toward the sky.
  • Exhale and lower your hands to your knees.
  • Practice two to four more rounds.

Churning the Mill

Sanskrit: Chakki Chalanasana

Step by step:

  • Sit with your legs outstretched and your feet wide.
  • Interlace your fingers and extend your arms at shoulder height in front of you.
  • Exhale and reach forward, keeping your arms parallel to the floor.
  • Now reach around to the right, lean back, and reach to the left and then forward, making big circles with your hands as if you were churning butter.
  • Exhale as you reach forward and inhale as you lean back.
  • Practice five clockwise and then five counterclockwise circles.

Grounding pranayama

breathing techniques

Victorious breath

Sanskrit: Ujjayi Pranayama

Step by step:

  • Get comfortable in a meditation posture, eyes closed. Rest your hands on your lap.
  • Open your mouth wide and exhale as if you were fogging up a mirror, slightly constricting your throat.
  • Close your mouth but maintain this breath as you breath through your nose.
  • Continue for one to five minutes.


Ujjayi Pranayama is sometimes referred to as “darth vader breath” because of the whooshing-sound you make as you breathe.


Activating mudra

mudra hands

Gesture of the womb

Sanskrit: Yoni Mudra

Step by step:

  • Get comfortable in a meditative posture with your eyes closed.
  • Straighten your fingers, palms facing each other, and bring your fingertips to touch.
  • Interlace your middle, ring, and pinky fingers inward, so that your fingertips curl in toward your palms.
  • Bring the pads of your thumbs to touch and point them toward you to form a diamond shape. Rest your hands in your lap.

Yoni mudra activates the energy in the womb, the domain of svadhisthana chakra. Yoni means womb, but it also means source. This area of the body is the source of human creation; very much linked to the functions of the second chakra.


  • Saraswati, Swami Satyananda. Asana Pranayama Mudra Bandha. Bihar, India: Yoga Publications Trust, 2008.
  • Saraswati, Swami Satyananda. Kundalini Tantra. Bihar, India: Yoga Publications Trust, 1984.



Gain a better understanding of the chakras as a whole and the yogic practices associated with each as you journey through this ebook.

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Julie Bernier
Julie Bernier helps women to bring their bodies back into balance, whether they’re struggling with hormonal imbalances, period problems, digestive troubles, skin conditions, anxiety, depression, preparing for or recovering from giving birth, or any other dis-ease. This holistic approach to individualized wellness is rooted in ayurveda: a holistic system of healing from ancient India. Julie is a registered Ayurvedic Practitioner and Ayurvedic Yoga Therapist with the National Ayurvedic Medical Association (NAMA) as well as a Certified Massage Therapist. She studied each of these modalities in the US and straight from the source in India. Connect with Julie at or on IG at @juliebernier.