Chakra Series :: 2nd Chakra

chakras_map-svgWe are concentrating on our 2nd Chakra this month as part of the chakra series. The 2nd Chakra, called the Svadisthana Chakra is located below our navel, and at our sacrum or tailbone. The sacral chakra is where our desires, creativity and self-expression is located. When I think of this chakra, I think of my desire to express myself creatively through writing, creating art, listening to music and dancing. If I am feeling blocked for new ideas, I work on activating this chakra. It’s earth element is water. It’s color is orange and its sound is “VAM.”

Yoga of Chakras

Different yoga poses can activate certain chakras. Here a few beginner-level poses I like to use to activate my sacral chakra:

Bridge Lifts
Our lower back and sacrum can get really stiff from sitting and holding in emotions. I like to practice activating my 2nd chakra by loosening up the sacrum and massaging my lower back. To set up for this, lay on your back with your knees bent and the soles of your feet on the floor, and have your arms extended on the floor alongside your body. Arrange your feet so that they are hips width. On an inhale, press into your feet and lift your hips up towards the sky – at the time lift your hands up and extend them to the back of your mat. On an exhale, lower your hips down, and return your arms by your side. Take 10 rounds of this, and make these motions fluid with your breath. This should feel really good on your sacrum and your upper back – like you are giving yourself a massage.

Windshield Wiper Legs
After completing bridge lifts, remain on your back with your knees bent, and soles of feet on your mat. Separate your feet as wide as the mat. Bring your arms out to the side like a “T.” Inhale as you take both knees toward the floor on your right side. Pause and exhale. Inhale and move your knees to your left, then pause and exhale. Continue for as many rounds as you like – this should feel amazing on your lower back.

Knee Circles
Still on your back, draw both knees into your chest. Place your hands on top of your knees, and start to slowly circle your knees – keeping them hugged together. Make complete circles, feeling the massaging on your lower back and sacrum. Circle your knees in the other direction. Complete by hugging both knees into your chest, then releasing.

Nutrition of Chakras

You can also nourish chakras through the foods you are eating. The sacral chakra’s element is water, so pure water is your best here. Also good are any liquids like freshly made juice, herbal teas, and infused water. Here are some recipes to try:

Winter Green Detox Juice

Morning Kickstart Juice

10 Tips to Drink More Water


Why I eat chocolate every day :: Raw chocolate recipe

As a holistic nutrition coach, many people are surprised to learn that I eat chocolate almost every day! Not only is chocolate a comforting and delicious treat, it also has health benefits.

Chocolate has been used for centuries to treat bronchitis, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. Also, it helps release that feel-good neurotransmitter—serotonin—in the brain.

Chocolate begins life as raw cacao (pronounced kah-kow) beans. Loaded with antioxidants, minerals, vitamins, and plant phenols, cacao is a powerful superfood. The darker the chocolate, the more beneficial health benefits it contains. The percentage number on dark chocolate packaging refers to the percentage of cacao bean present in chocolate. Look for dark chocolate that has 70-85% cacao – or make your own raw chocolate.

rawchocolateRaw Chocolate Recipe
Vegan, Gluten-free
Makes 16 small 1” heart chocolates

Base Chocolate Recipe:
1/2 cup raw cacao
1/2 cup coconut oil
1/4 cup agave syrup
Pinch of vanilla powder

Optional add-ins:
Dried cranberries
Chopped pecans or almonds
Cacao nibs
Shredded coconut
Hemp seeds
Golden raisins
Orange zest
Chipotle powder
Pinch of sea salt
And more – get creative!

Also needed: silicon baking sheet or mold or parchment paper if making bark

Add the chocolate ingredients to a small saucepan on low heat until melted, stirring continuously. Stir in any add-ons – I used chopped pecans and dried cranberries.

Immediately spoon or pour into the silicone mold you are using. I have a small hearts silicone mold, but I’ve also used a silicone muffin pan. Additionally, you can pour the chocolate onto parchment paper to make bark. I like to sprinkle a small amount of sea salt on top. Cool in the refrigerator until completely solid – at least 1 hour.

Note: This chocolate is not tempered, so it must be stored in the refrigerator. It will literally melt in your hands:) Also, you can purchase a heart mold here.