Published October 22, 2025 06:06AM
This yin yoga practice focuses on releasing the physical as well as emotional tension you’re holding in your hips. The sequence of yin yoga poses can help you find some space to relax the physical body and help you explore a little more of the emotional body associated with your sacral chakra or svadisthana.
From an emotional and energetic lens, this part of the body has everything to do with themes of creativity, passion, pleasure, and sensuality, which is what you’ll be exploring through the hip-opening poses in this sacral chakra yoga practice. The sacral chakra is located in the pelvis, lower than the belly button and above the pubic bone.
If you choose not to take the concept of the chakras literally, the yin yoga class can still connect you with yourself and your physical body. Yin yoga is based on three principles. First, you find your edge in terms of intensity without pushing yourself too far or chasing extreme sensation. Second, you find stillness. And third, you stay in the pose for time, usually 3 to 5 minutes.
Yin Yoga for Your Hips and Sacral Chakra
I’m going to use a couple yoga blocks although if you don’t have them at home, you can use pillows, folded blankets, or a bolster.
If you’ve done my other chakra yin yoga classes, you’ll know that I like to pair yin yoga poses with affirmations. The way to use them is not to try to convince yourself that the affirmation is true for you. Instead, simply repeat it to yourself a few times and pay attention to your initial reaction. Some of the affirmations may be easy for you to hear. They might make you feel good. You’ll be in agreement with them. That usually means there’s probably not much work for you to do around that theme.
If, however, you notice your body tensing in response to a certain affirmation, you feel a little mental resistance toward it, or you experience emotions starting to come to the surface, this is usually an indication that there’s some work to do in this area. Simply be receptive to whatever your reaction is to each affirmation during this sacral chakra yoga practice. I recommend keeping a journal close by throughout the practice so you can take note of what works for you and what challenges you.

Sitting in Silence
Let’s begin with a seated meditation to initiate connection to the sacral chakra. Sit in any way that is comfortable to you. Let your hands rest on your knees and close your eyes. Feel your body release with every exhalation, melting away any tension, physically or mentally.
As you breathe in and out through your nose, start to lengthen and deepen the breath and send it all the way down to your lower belly and low back, into the space of the sacral chakra, so lower than the navel and just above the pubic bone.
Say to Yourself: I love and enjoy my body. I love and enjoy my body.

Winged Dragon
Make your way onto your hands and knees. You might want to have your blocks somewhere within reach. Step your right foot forward to the outer edge of your right hand, similar to a Low Lunge. Slide your left knee back a little. You might want to pad it with a folded blanket. Angle your right foot slightly out to the side and roll onto the outer edge of that foot so your knee, hip, and toes are all leaning toward the right side of the mat.

Stay on your palms or come down onto your forearms or even onto some blocks. Get yourself as comfortable as you can in this pose and deep hip opener. If you find that you can’t breathe deeply, that’s usually an indication that you’ve gone a little too far. Soften your arms and your upper back as much as possible. Let your body release as you continue to breathe into the low belly, low back, and hips.
Say to Yourself: I have healthy boundaries.
Slowly lift your way out of the pose and come back to your hands and knees. Maybe move your hips side to side or any motion that feels good. Make your way to the other side with your left foot forward.
Say to Yourself: My creativity is endless.

Swan Pose
This pose is very similar to Pigeon Pose. Bring your right knee behind your right wrist and extend your left leg straight back behind you. If your right hip is pretty high off the mat, you can place a block, pillow, or rolled blanket underneath it to keep the hips and shoulders squared to the front of the mat. Lower your chest toward the mat, either on a block, on your arms, forearms, or you can make a little pillow by stacking your palms beneath your forehead, whatever works. Try to ground your left hip bone as much as possible so you’re not rolling over onto your right side.
This is another pose in which you want to relax the chest, shoulders, and arms as much as you can. This is one of the most intense hip-opening yin yoga poses. Try to settle into the pose.
Say to Yourself: My sexuality is sacred. My sexuality is sacred.
When you’re ready to come out of the pose, push into your palms, lift your chest, and make your way back to hands and knees. It might feel good to extend your right leg straight back and press through your heel. Then switch sides and take Swan Pose on the left.
Say to Yourself: I am open to intimacy. I am open to intimacy.
Slowly unwind from the pose.

Reclined Butterfly
Lower all the way onto your back, bring the soles of your feet together to touch, and let your knees open wide. You can play with the distance between your heels and pelvis to adjust the intensity or place a prop underneath each thigh or knee to lessen any strain on your lower back or inner thighs. Relax your legs.
Say to Yourself: The affirmation for this pose is I allow myself to experience pleasure. I allow myself to experience pleasure.
Use your hands to help your knees come back together. It might feel good to pull your legs toward your chest and give them a little squeeze or rock a little side to side, massaging the low back.

Reclined Twist
Let your feet come back to the mat, keeping your knees bent. You’ll take an IT band stretch to get into the outer part of the hip. Cross your right ankle over your left thigh, flex your right foot, and let your left thigh drop toward the left and try to bring your right foot flat onto the floor
If your hips are very tight, you might not be able to make it all the way, so you can prop it on a block, pillow, or bolster. I like to use my left hand to push the right thigh away from me. Maybe you reach your right arm out to the side so both shoulders are grounded. Continue to breathe into the low belly.
Say to Yourself: My power lies in my sensitivity. My power lies in my senses.
Slowly lift your knees back to center, uncross your legs, and pull your knees toward your belly. Then take the stretch on the other side.
Say to Yourself: I am open and receptive to connection and intimacy.

Happy Baby
Pull your knees toward your chest, separate them about hip distance, and either draw your knees toward your shoulder as you hold onto the shins or hold onto the outer edges of your feet, soles of the feet facing the ceiling and stacking your ankles over your knees as you draw your knees toward the mat beneath you. Try to ground your tailbone to the floor, lengthen your spine, and relax your arms as much as you can.
Say to Yourself: I live life with passion.

Savasana
Release hold of your feet and make your way into Savasana, your final resting pose, extending your legs and your arms away from your body with your palms turned upward. Relax your facial muscles and feel the effects of your practice.
Say to Yourself: I nurture my creativity and sensuality.
When you’re ready, slowly bring yourself back, wiggling your fingers and toes, maybe reaching your arms overhead and taking a stretch. Keep your eyes closed as you roll over to one side and come to take a seat. Ending your practice the same way you began, sitting tall, dropping your shoulders away from your ears, and making a commitment to yourself to honor the sacral chakra.
Thank you so much yogis for doing this yin yoga practice with me. Please grab your journal and write down what this practice felt like for you and which affirmations maybe provoked something more powerfully than others while you can still feel it in your mind and your body.