This chakra deals with sexual and other organs in the pubic region. Awareness and release of the psoas in this area can help the bladder, as well as aid in menstrual problems and pregnancy because of its proximity. Male organs can also be affected, as the genitofemoral nerve arises from the lumbar plexus, the group of nerves that originate in the lower area of the spine. This nerve innervates the upper inner thigh and the genital regions. The nerve can be affected by surgical techniques, trauma, or diseases that have an effect on the nervous system. Nerve entrapment can happen anywhere in the body, and this area is especially prone to inhibition. A neurologist would determine the extent and cause.

In this particular area, there is also the ilioinguinal nerve that emerges from the lateral border of the psoas major. It supplies branches to the transversus abdominis and internal oblique muscles, as well as to the pubic symphysis, femoral triangle, female labia, and root of the penis and scrotum in the male. Therefore, the psoas is directly related to orgasm! More details on this are found at the end of Chapter 6.

Yoga Poses and Chakra 2

The following poses will stimulate the psoas and surrounding tissue of this very sacred, sacral area. Do not muscularly hold the psoas as these are performed, since tension will reduce flow.

The bandha here is the uddhiyana. Whereas the root bandha (mulha bandha) engages a grounded quality, uddhiyana means “upward flying,” establishing lightness to the body. Being aware of the psoas, its length and positioning on both sides of the central body, can aid in this feeling.

Sitting Postures

I. Cobbler Pose, Baddha Konasana, Level I

(baddha = bound; kona = angle)

Technique: Sit in a strong, still position (Sukhasana), then open the legs and bend the knees out to the sides. Bring the soles of the feet together and draw the heels in toward the pubis. Hold the ankles. Bending forward may increase stimulation to the second chakra and the psoas.

Limitations: Tight hips will cause the knees to be high or the spine to bend. Sit up on blankets or a block to allow the thighs to relax, or place support under the knees. (If one knee is higher, that side has the tighter hip.) Bending forward is not suggested for those with lumbar disc problems.

Figure 9.1: Cobbler Pose, Baddha Konasana, Level I.

II. Hero Pose, Virasana, to Reclined Hero Pose, Supta Virasana, Level II

(vira = hero, chief)

Technique: Begin kneeling, with the sit bones on the floor while the feet are directly outside the hips. Lean back to place the elbows and forearms on the floor. (One can also lie on a bolster or blanket.) If there is no strain, lower the torso to the floor. This position stretches the lower psoas.

Limitations: If sitting upright is uncomfortable, a block or blanket may be used under the sit bones or between the thighs and calves, as raising the hips will accommodate the knees to an easier bend. Reclining the torso makes it especially difficult on the knees, as they are placed at a very deep angle. This is not suggested for anyone with knee issues.

III. Sitting Spinal Twist, Bharadvajasana, Level I

(bharadvaja = name of ancient sage)

This twist of course affects all chakras, but especially opens and stimulates the sacral area as the twist is taken further while the sit bones remain on the floor. Both sides of the psoas are activated differently – almost counter-stretched.

Technique: Sit and bend both legs to one side, with knees pointing forward. Extend and twist the spine to the opposite side of the legs. Hands are placed on the front knee and behind the hip on the floor for support.

Limitations: If sitting is uncomfortable, place a blanket under the hip to ease the posture.

IV. Seated Angle Pose, Upavista Konasana, Level II/III

(upavista = seated; kona = angle)

Technique for Level II: Begin in Staff Pose, then spread the legs apart in a straddle position with knees straight and facing up. Keeping the spine erect will aid gynecological problems; this can be practiced during pregnancy or menstruation, against a wall.

Technique for Level III: One can extend the spine forward, holding the toes. The deep piriformis muscle (a culprit in sciatica) will work here, as well as the hip adductors stretching intensely. The psoas is stretched in spine extension, but released in hip flexion since there is no resistance to gravity. Do not do this variation while pregnant.

Limitations: Tight hamstrings, spinal extensors (of which part of the psoas is one), or hip adductors (muscles of the inside thigh) will make it harder to do this pose. Sit up on a blanket for support, or bend the knees slightly. Do not flex the spine, but elongate.

Standing Postures

V. Forward Bends

Standing Forward Bend, Uttanasana, Level I

Sitting Forward Bend, Paschimottanasana, Level II

(uttan = extension, intense stretch; pascha = behind, after, west)

Technique for Standing Forward Bend: From Mountain Pose, flex the spine forward and reach for the floor, with the knees slightly bent and head extended in line with the spine. Go into and out of the pose slowly. (Always try to come out of a pose in the reverse way of going into it: “rewind” slowly.) The posture can be deepened with the belly and chest against the thighs, breathing to stimulate organs of this chakra area; try to relax the psoas.

Limitation: If there is lumbar disc injury, it is best to keep the lower spine flat instead of rounded so as not to compress the area. This is true of any forward bend variety. The posture will not be as deep as shown in the figure.

Figure 9.2: Standing Forward Bend, Uttanasana, Level I.

Technique for Sitting Forward Bend: Sit in Staff Pose and reach the hands toward the toes with an extended, not bent, spine; flex from the hips.

Figure 9.3: Sitting Forward Bend, Paschimottanasana, Level II.

Limitations: Tight spinal extensors (the posterior muscles that work the spine) or hamstrings will limit these poses. Bending the knees will loosen the hamstring attachment at the knees, while relaxed hip flexion will release the lower psoas. One can also sit on a higher support in the Sitting Forward Bend. An easier way to accomplish the pose is to use one leg at a time, as in Janu Sirsasana (Head to Knee Pose). Lower back problems can be aggravated in a full spinal flexion position, so do not overdo or overstretch. Listen to the body. This asana is best done in an extended spine position; rounding of the back can be added, as shown in figure 9.3.

VI. Standing Straddle, Prasarita Padottanasana, Level I/II

(prasarita = spread out; pada = foot; uttan = extension)

Technique for Level I: Begin in a wide straddle stance with hands on the hips, feet forward. Bend the spine forward, maintaining a flat back. Place the hands on the floor. Allow the sacral area to spread. This pose is a great beginning inversion, which aids blood flow to the brain. Try to release the psoas; gravity will help.

Technique for Level II: A deeper stretch is obtained by lowering the back and placing the elbows or top of the head on the floor.

Limitations: Tight hamstrings or sacral/lumbar area will limit the stretch of this pose – bend the knees to aid the lower back and release the hamstrings.

VII. Triangle, Trikonasana, Level I/II

(trikona = three angle)

This is a classic and popular yoga pose – the hips are open, allowing the psoas major to stretch, strengthen, and “breathe.”

Technique: Begin in Mountain Pose, then separate the legs into a straddle. The foot positions are the same as for Warrior II – the front foot straight forward and the back foot turned approximately 60 degrees. The arms are out, and both legs are straight without locking the knees. Lean the torso forward toward the front hand as the back hip pushes backward. Tilt the torso, placing the front hand on the inside of the front leg; the back arm lifts up to the ceiling. The body remains in one plane.

Limitations: So many muscles come into play in this pose; therefore, tightness in any of them can affect the posture. Hyperextension of the knees is common, so “micro-bending” the front knee will help. (Micro-bending is a term used in yoga, meaning a tiny bend or a softening behind the knee joint.) If the shoulder is tight, place the top hand on the sacrum. The work in this pose lies in opening the hips and lengthening the spine, breathing deeply. As practice continues, amazing results can be achieved.

Figure 9.4: Triangle, Trikonasana, Level I/II.

VIII. Half Moon, Ardha Chandrasana, Level II

(ardha = half; chandra = moon)

A great hip opener and a one-leg support, this pose calls upon the psoas to engage deeply in balancing the body, among other things. The sacral nerve plexus is massaged.

Technique: One can get to this pose by starting from Warrior I or II. The arms reach to the floor or a block, and the back leg lifts behind as the front leg straightens. The hips open; the top arm can be placed on the hip, or raised straight up.

Limitations: One-leg balances are difficult, but effective. Strength of the bottom leg and flexibility of the top leg are improved with time. Using a wall for support of the back of the body is beneficial for feeling what the pose can achieve. Place the bottom hand on a block support if reaching the floor with a straight bottom leg is difficult.

Backbends

IX. Bridge Pose, Setu Bandhasana, Level I (see illustration on page 42 and 67).

(setu = dam or bridge; bandha = lock)

This pose will open the front of the body and affect both chakras 2 and 3. It is considered a gentle backbend, opening the front hips, abdominals, chest, and heart. The psoas is stretched at the hip.

Technique: Lie on the back with the knees bent, feet flat on the floor, hip width apart. The arms can be along the sides of the body as the hips are pushed up off the floor. Once the hips are high enough, the hands can be placed at the hips, or extended under the body with clasped hands. The shoulder blades should remain connected to the floor; this will reduce excessive hyperextension of the spine, and also limit weight on the head and neck. To return, roll down slowly through the spine, exhaling deeply.

Limitations: Tight hip flexors (the muscles at the front of the hip joint) will limit the stretch, as well as tight quadriceps on the front thigh that work the knee joint. Easing into the posture will begin to loosen the anterior muscles.

X. Pigeon, Eka Pada Kapotasana, Level II

(eka = one; pada = foot, leg; kapota = pigeon, dove)

Another great hip opener, this pose will stretch the psoas to the extreme in the back leg, and help stabilize the spine in an upright position. Affect the sacral chakra by breathing into the lower back and belly, and focusing on the area. The piriformis muscle (mentioned before as a culprit in sciatica when it is tight) will get a nice stretch in the front leg if the posture is forward.

Technique: There are a few ways to get into this posture: try starting from table position (all fours). Slide one knee between the hands, placing the foot outside the other hip. Extend the back leg, keeping the hands pressed into the floor for support. Straighten the spine with a “proud chest,” with shoulders back and down. Figure 9.5 shows the forward variation.

Limitations: Tight hips will inhibit the posture. Try placing a blanket or block under the hip. The core muscles must be engaged when the spine is upright.

Once these postures are completed, the Happy Baby will be a great relaxing pose, opening up the sacrum and lower back.

Figure 9.5: Pigeon, Eka Pada Kapotasana, Level II.

Figure 9.6: Happy Baby, Ananda Balasana, Level I.

The sacral area is best served by honoring relationships and establishing positive emotional and sensual connections. The upper intestines, stomach, liver, gallbladder, kidneys, spleen, pancreas, and adrenal glands are all situated here as well as the psoas and other tissue explained earlier. Stimulating this sacred place is learning how to flow (like water) and open up to pleasure, without resistance. It is the womb itself, allowing movement and change when healthy.

Pointers for Chakra 2

1.Cool down and allow energy to go inward.

2.Receive, accept, and adapt.

3.Eat sweet fruits such as melons, oranges, and coconuts; nuts and honey, as well as spices such as cinnamon, vanilla, and carob, are positive reinforcements.

4.Embrace the feminine qualities of openness, intimacy, and vision.

5.Be creative and let things “circulate.”

6.Feel at ease with the body.

7.Learn to let go.

Bonus Poses

Cat, Bidalasana/Cow, Bitilasana, Level I

Sometimes called Cat/Dog, this sequence initiates movement from the sacral core, articulating the spine and coordinating movement with breath. Begin on all fours (table position) with a neutral spine. Exhale as the core is lifted against the spine, and round the back by dropping the tailbone and head. Reverse the spinal position by lifting the tailbone and chest on the inhalation. Allow the movement to flow without resistance, like water, beginning at the tailbone.

Figure 9.7: Cat, Bidalasana/Cow, Bitilasana, Level I.

Crescent, Anjaneyasana, Level I: A variety of this posture is shown on page 43. A great psoas lengthener on the back leg side, and groin opener: from a lunge, drop the back knee and rest hands on front thigh, or raise high for more stretch. The core and lumbar spine are stabilizing. For challenge, add lateral flexion (side bending) and/or rotation of the spine or (backbending).