Yoga for the Solar Plexus Chakra
Welcome to our energizing solar plexus chakra flow! The solar plexus chakra, or Manipura chakra, is located in the abdomen, just above the navel. It’s the powerhouse of our personal strength, self-esteem, and confidence. When this chakra is in harmony, we feel motivated, self-assured, and in control of our lives.
In this post, we will walk you through a yoga sequence specifically designed to stimulate your core, ignite your inner fire, and cultivate a sense of empowerment and determination. By focusing on this area, we can release blockages, overcome self-doubt, and fully embrace our true potential.
As you move through these poses, remember to listen to your body and honor your limits. Feel free to modify the poses as needed and take breaks whenever necessary. This practice is about tuning into your inner strength and fostering a sense of self-empowerment.
Solar Plexus Chakra Flow: Warm Up
Before we dive into the sequence, let’s take a moment to set our intentions. Find a comfortable seated position, close your eyes, and take a few deep breaths. Visualize a warm, glowing yellow light radiating from your solar plexus, growing brighter with each inhale. With each exhale, release any tension or negativity that might be holding you back. Repeat silently to yourself: “I am powerful, confident, and capable.“
Seated Twist
When you’re ready, open your eyes and stretch your legs out long. Bend your right leg and cross it over your left leg, placing the sole of your foot flat on the floor. Next, bend your left arm and hook your elbow over the far side of your bent knee. Draw your shoulders down away from your ears and sit up nice and tall as you breathe into the twist. Take a few deep breaths, and then repeat on the other side.
Downward Dog
Roll forward onto all fours, palms under your shoulders and knees under your hips. Tuck your toes under. On an exhale, send your hips up and back, downward facing dog. Take a few breaths here.
Crescent Lunge >> Crescent Lunge Twist
Exhale, step your right foot forward between your hands. Drop your left knee to the mat. Inhale, sweep the arms up overhead. Squeeze your thighs together for balance. Hold here for a few breaths. When you’re ready, bring your palms together in the center of your chest, anjali mudra. On an exhale, twist to the right, tucking your right elbow on the right side of your right knee. Hold here for a few more breaths, then return to downward dog. Repeat on the other side.
Plank
From downward dog, shift your weight forward and come into a plank. Spread your fingers wide and stack your shoulders directly over your wrists. Lift your belly toward your spine and keep your hips at the same level as your shoulders. Hold here for a few breaths, then return to downward dog.
Solar Plexus Chakra Flow: Round 1
Warrior II
Inhale the right leg up. Exhale, step it forward. Turn that back foot out as you cartwheel your arms up. Warrior 2. Keep your front knee over your ankle and spiral your thigh open. Press through the outer edge of your back foot.
Peaceful Warrior
Flip your front palm over and lean back, sliding the back hand down your leg. Peaceful Warrior. Keep bending through the front knee.
Plank
Tilt back forward and bring your hands all the way to the ground, planting them on either side of your right foot. Step the right leg back and come into a plank. Hold here for a few breaths.
Dolphin
Slowly lower onto the forearms, low plank. On an exhale, send the hips up and back, similar to downward dog. Hold here for a few breaths and then push up through the hands and straighten the arms to return to downward dog. Repeat on the other side.
Solar Plexus Chakra Flow: Round 2
Warrior II
Inhale the right leg up. Exhale, step it forward. Turn that back foot out as you cartwheel your arms up. Warrior 2. Keep your front knee over your ankle and spiral your thigh open. Press through the outer edge of your back foot.
Peaceful Warrior
Flip your front palm over and lean back, sliding the back hand down your leg. Peaceful Warrior. Keep bending through the front knee.
Chaturanga
Cartwheel the arms back to the ground, framing your front foot. Step it back to a plank. Roll forward slightly and slowly begin lowering your body towards the ground, keeping your elbows tucked in tight. Engage your shoulders and upper back to prevent your chest from collapsing towards the floor. When your elbows reach a 90º angle, pause for a breath or two before lowering the rest of the way to the floor.
Return to downward dog and repeat on the other side.
Sacral Chakra Flow: Round 3
Warrior II
Inhale the right leg up. Exhale, step it forward. Turn that back foot out as you cartwheel your arms up. Warrior 2. Keep your front knee over your ankle and spiral your thigh open. Press through the outer edge of your back foot.
Peaceful Warrior
Flip your front palm over and lean back, sliding the back hand down your leg. Peaceful Warrior. Keep bending through the front knee.
Goddess
Bring it back up to center. Rotate your body and feet towards the long edge of your mat. Your feet should point out at roughly a 45º angle. Bend your knees and come into a wide squat. Try to get your upper thighs parallel to the floor, and keep your knees pointing in the same direction as your toes. Cactus the arms and hold for several breaths.
When you’re ready to release, press firmly through the feet and rise to standing. Rotate your body towards the front of the mat and frame your front foot with your hands. Step it back to downward facing dog and repeat on the other side.
Solar Plexus Chakra Flow: Round 4
Warrior I
From Downward Dog, step the right foot forward. Turn the back foot to 45º and press through your heel as you sweep the arms overhead, palms facing each other. Draw your belly into your spine and keep your hips squared to the mat. Keep bending through the front knee. Warrior 1. Take a few breaths here.
Chair
Step the left foot forward, bringing it to meet the right foot at the top of the mat. On an exhale, bend at the knees and slowly send your hips back. Try to bring your thighs parallel to the floor. Lift your arms toward the sky. Take a few deep breaths here. If you want to make things more challenging, bring your hands to anjali mudra and take a twist.
When you’re ready, plant the hands on the floor and hop back to downward dog. Repeat on the other side.
Solar Plexus Chakra Flow: Balance and Seated Poses
Warrior III
Come to a standing position and take your feet about hip-distance apart. Engaging the core, begin to shift your weight to your right foot while lifting your left leg back. Flex your left foot and keep your toes pointed down while you bring your leg parallel to the mat. Reach your arms in front of you and slowly tilt your torso forward until it is also parallel to the mat. Keep your core engaged and choose a spot in front of you to focus on. This will help you stay balanced. Imagine a line of energy running from your fingers to your toes. Slowly lower the back leg down and repeat on the other side.
Boat
Come to a seated position on the mat with your knees bent in front of you. Drawing your shoulders down your back, engage your core and lean back slightly. Grab the back of your thighs and slowly begin to straighten your legs until your shins are parallel to the mat. Lengthen through the crown of your head. Beginners can stay here. To make it more challenging, release your hold on your thighs and stretch the arms out next to the shins. You can also straighten the legs and reach the arms overhead. Hold here for several breaths.
Solar Plexus Chakra Flow: Cooldown
Seated Forward Fold
Come back to sitting with the legs out long. Lengthen up through the crown of the head and draw your shoulders down away from your ears. On an inhale, lift the arms overhead. Exhale, fold forward, allowing the bend to come from your hips. Keep your spine straight as you reach toward your toes. Only reach as far as you can without rounding the back. Release and repeat once.
Bound Angle
Bring the soles of the feet together and draw them close, allowing the knees to fall open. Grab your toes, ankles, or shins and press firmly into your sit bones. Sit up tall and lengthen through the crown of the head. If you want to deepen the pose, slowly hinge forward from the hips, bringing the head closer to the floor. With every inhale, lengthen through your spine. With every exhale, fold deeper into the stretch.
Savasana
Straighten your legs out long and come to lie on the mat. Close your eyes. Allow the muscles in your face to relax. Allow your body to relax and release toward the mat. If you’re cold, you can place a blanket over your hips.
After 5-7 minutes:
Slowly begin to wiggle your fingers and toes. Allow your next breath to come a little deeper. Bend your knees and roll to one side. Slowly come to a seated position. Keep your eyes closed. Recall our intention for today and take it with you when you leave. “I am powerful, confident, and capable.” Thank you all for joining me. Please let me know if you have any questions. Namaste.
Balancing the Solar Plexus Chakra
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