Cobra

Triangle

Twist

Leg Lifts

Crocodiles

There is a separate page devoted to each of these in the Postures series (you will find this title in the navigation menu on every page, upper left). This page is only a summary of specific postures for the Svadhisthana Chakra. You can click on the links below to get the full instructions for each posture. There are many other reasons for practicing these other than to work with the Chakras, which are given in detail.

I suggest printing these pages to practice the preliminary stretches before you attempt any of these Yoga postures. Once you have stretched your muscles to the point where you can do a posture, you know you have come a long way in healing your body and making it stronger.

Remember, these links—which are always a turquoise color on this site—will take you to the detailed instructions for each posture.

The Cobra
Bhujangasana (Bhuja = arm or shoulder)
This posture, a true classic in Yoga, is indicated for the 2nd, 3rd and 4th Chakras. This is one of the most important Yoga postures for the spine, so it is included in any good Yoga book. It improves posture, strengthens the spine while helping it to be more flexible. Circulation is improved from the additional blood flow through the vertebrae. It is also good for the heart.

 

Triangle
Trikonasana (Trikona=a triangle)
This is the goal for the Triangle pose with a slight variation. A detailed instruction for preliminary movements is given for all the postures, poses, or exercises on this site. This posture is good for so many things, but especially for trimming the thighs and toning the muscles. The spine is stretched, the lungs are expanded, the stomach muscles are strengthened, and you can get rid of extra weight around the middle of your body.

 

The Twist
Ardha Matsyendrasana (Ardha = half; Matsyendra = Lord of the Fishes—one of the founders mentioned in Hatha Yoga Pradipika.)
Another classic. This posture should be done with quite strong abdominal breathing at a fast pace. Each breath (incoming and outgoing) is only about a second each, but you should really feel it and hear it through your nose. If you want get your spine to be more flexible and increase the blood flow into the vertebrae and nerves, this posture stimulates it all. It also strengthens the inner organs (liver, pancreas, and spleen).

 

Leg Lifts
Ardha Pada Hastasana (ardha=half; pada=foot; hasta=hand)
This is not as easy as Eugenia makes it look, especially with the back leaning but straight. This exercise strengthens the stomach muscles, thighs, legs, and all the muscles around the pelvis and buttocks. It helps to release stiffness in the hips. It also eliminates extra fat from the thighs and buttocks.

 

Crocodile Exercises
An entire series is devoted to Crocodile Exercises (Yoga Kriyas) on this site, so this link goes to the first page of that series. This link is also part of the Postures series (top left menu). This is one of the easiest exercises in Yoga, unless you are dyslexic or just don't know your right from your left. If you are, these could really help you a lot. There is nothing better for a bad back. This is not static. You move the entire time. Detailed instructions for many variations are given, including lying down, standing, and sitting. A must for everyone to learn.

If you want to review the Svadhisthana Chakra, the links are provided below. If you are ready to continue to the 3rd Chakra, that link is also provided below, or in the images in the right column.