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Some Ideas for Working with Swadhisthana Chakra






Contents:








Introduction



It is not uncommon for books or yoga teachers to suggest particular practices for working with an individual chakra. What I am attempting to offer here is something a bit more general: a flavour of my personal view of the sort of practices, and approaches to practice, to use when wishing to work with Swadhisthana Chakra. I have also attempted to distinguish between practices and approaches that will tend to stimulate (make more active) this chakra and those that will tend to stabilize (strengthen) the chakra. Inevitably, there is significant overlap in this and you may well find that, for you personally, something that I suggest as stimulating is more stabilizing and vice versa. In any case, what is offered here is very much a personal view (rather than a consensual view of experienced experts), so my strong recommendation is that you play and experiment with these ideas, both to find what works for you and to help you form your own views (as opposed to absorbing and trusting these ideas as given).











Posture Work


Stimulate


Stabilize

Sinuous movements within postures (e.g. for spine “cat breathing” and for the hips/pelvic girdle “pelvic tilt”.)

Flowing sequencing of postures (e.g. sun salutation and moon salutation).

Any exercise that requires or develops flexibility and suppleness (e.g. stretches).

Moving in and out of postures.

Movement of legs or hips / pelvic girdle or lower spine.

Awareness of legs or hips / pelvic girdle or lower spine.

Use of “base support” practices (e.g. “core strength” idea in Pilates).

Use of Mula Bandha and pelvic floor exercises.

Having a sense of luxuriating in and enjoying the movements and sensations of practice.

Accepting the experiences and sensations of practice.

Adapting practice according to where one is (physically) at that moment.

Observing the experiences & sensations of practice.

Transferring “weight” between different parts of the foundation of the posture.

Feeling “weight” moving down into the foundations of the postures (or “lift” traveling up).























Tonal Words


Stimulate


Stabilize

  • Develop
  • Accept
  • Enrich
  • Heal
  • Nurture
  • Experience
  • Luxuriate
  • Build
  • Grow
  • Wave
  • Indulgence
  • Immerse
  • Accumulate
  • Medium
  • Embrace
  • Blood
  • Profusion
  • Combine
  • Water
  • Sexy
  • Cool
  • Gain
  • Nourish
  • Affectionate
  • Absorb
  • Assimilate
  • Feel
  • Enjoy
  • Sinuous
  • Sensual
  • Pour
  • Sooth
  • Breadth
  • Abundance
  • Thankful
  • Indulgent
  • Flowing
  • Self-love
  • Generate
  • Beloved
  • Sense
  • Adopt
  • Liquid
  • Collect
  • Rich
  • Periodic
  • Constructive
  • Maintain
  • Accommodate
  • Sustain
  • Renew
  • Refresh
  • Notice
  • Satisfy
  • Evolve
  • Cultivate
  • Tide
  • Substance
  • Ease
  • Conserve
  • Capacity
  • Sense
  • Flesh
  • Infusion
  • Blend
  • Moon
  • Friendly
  • Mellow
  • Restore
  • Prepare
  • Companionable
  • Dissolve
  • Integrate
  • Observe
  • Allow
  • Resilience
  • Pleasant
  • Mold
  • Smooth
  • Depth
  • Sufficiency
  • Appreciative
  • Tolerant
  • Ooze
  • Affection
  • Invigorate
  • Care
  • Perceive
  • Adapt
  • Essence
  • Store
  • Satisfying
  • Regular
  • Restorative



Breathing / Pranayama


Stimulate


Stabilize

Awareness of, and perhaps slight exaggeration of, body movement (especially of spine and pelvic girdle) that naturally occurs with the breath.

Use of mula bandha and root support practices.

Long / exaggerated inhalations and exhalations (of similar length / strength) with minimal pauses (after both inhalations and exhalation).

Soft / subtle relaxed inhalations and exhalations (of similar length or exhalation longer) and allowing the pause after exhaling to lengthen if that naturally happens.

Chandra bhedana (pierce the moon breath), sitkari.

Ujjayi, sitali.







Visualizations


Stimulate


Stabilize

Receiving things (e.g. energy, breath, current, prana, life, nourishment, vitality, resilience …) arising from water. (Water as a nurturer).

Sending things (e.g. energy, breath, current, prana, tensions, waste products, “impurities” …) water. (Water as a cleanser).

Based on flowing water in some form.

Based on still water in some form.

Based on a (healthy) plant growing.

Based on a healthy plant in a moment of time.

Word based : enjoy, heal, …..

Word based : feel, refresh, …..

Based on flow of liquids in body (e.g. blood, lymph).

Based on “still” liquids in the body (e.g. intra-cellular fluid) and tissue/flesh (e.g. muscles, fat, skin, organs).

Based on internal sensory sensations (e.g. kinesthetic sense).

Based on (the sense of ) taste.

Based on meandering in a verdant (full of life) landscape.
Based on resting in a verdant (full of life) landscape.
Based on being immersed in water.
Based on being near, beside or on water.

Other Ideas


Stimulate


Stabilize

Doing things just for the fun or pleasure of the doing.

Regular practice or doing (cf. exercise, something one wants to learn how to do).

Dance, especially ones involving sinuous and fluid movements.

Martial arts exercises and walking.

Oiling / moisturizing after a bath or shower.

Oiling / moisturizing after a bath or shower.
Giving oneself or receiving a massage (and eating delicious food).

Cooking and preparing food and gardening.
Adapting and evolving practices, activities and attitudes according to the needs of the moment.

Observing the experiences and sensations of (or associated with) one’s practices, activities and attitudes.
Doing things or enjoying things that make one feel nourished and nurtured.

Rehearsal or making preparations or preparing oneself (e.g. for a party, and exam, a presentation).

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