Solar Plexus Chakra Yoga – Top Flows, Sequences & Poses

solar plexus chakra yoga

The Solar Plexus Chakra Yoga practices help to manage any imbalance in this chakra. Let’s learn about its best flows, sequences and poses.

Introduction

The concept of chakras or energy centres is now quite widely known. It has been known for centuries, with references dating back to ancient times. The word “chakra” is derived from the Sanskrit word meaning “wheel” or “turning,” and these energy centres were first mentioned in the Vedas, which are a collection of ancient Indian texts.

The chakras are known to be important energy centres in the human body. There are seven major chakras, which are located along the spine. Each chakra is associated with a different color, and each is thought to govern specific physical, emotional and spiritual qualities.

The Solar Plexus Chakra or Manipura Chakra, referred to in Sanskrit, is the third chakra in the row. It is located above the navel. It is associated with the element of fire and governs our sense of personal power and will.

The Solar Plexus Chakra is linked to the digestive system and is said to be responsible for our ability to digest food and absorb nutrients. The Solar Plexus Chakra is also linked to our emotions. In its most balanced state, it enables us to process our emotions healthily.

Imbalances in this chakra can show up as feelings of helplessness and being stuck. It may also manifest in indecisiveness, lack of confidence, excessive fear of rejection, etc. In the physical body, imbalances may reflect as digestive disorders.

Yoga is a great option to open and balance your Solar Plexus Chakra. Many different yoga poses can help with this. Twists are especially good for Solar Plexus Chakra because they help to wring out any toxins that may be stuck in the body. We will explore various helpful poses in this article for different levels of practitioners.

What is Solar Plexus Chakra Yoga?

It is a practice that can help to balance the Solar Plexus Chakra. It includes a series of poses that focus on strengthening the core muscles and those that open up the area around the solar plexus.

In addition to physical poses, it also includes some breathwork. This practice aims to help you tap into your power and find a sense of self-confidence and inner peace.

Practicing it immediately uplifts your energies and generates feelings of confidence and a sense of being in control. It empowers you to set boundaries and say “no” when necessary. It also creates a strong sense of self, and you feel capable of achieving your goals.

Yoga Poses for Solar Plexus Chakra

solar plexus chakra yoga poses

The following yoga poses can help to open and balance your Solar Plexus Chakra:

  1. Seated Cat
  2. Half Lord of the Fishes (Ardha Matsyendrasana)
  3. Sage Marichi’s III (Marichyasana C)
  4. Sage Marichi’s IV (Marichyasana D)
  5. Half Boat (Ardha Navasana)
  6. Caterpillar Pose
  7. One-Legged Wind Removing( Eka Pada Pavanamuktasana)
  8. Supine Belly Twist (Jathara Parivartanasana)
  9. Low Boat (Ardha Navasana)
  10. Boat (Navasana)
  11. Half-Locust (Ardha Shalabhasana)
  12. Head to Knee I (Janu Shirshasana)
  13. Bridge (Setu Bandha Sarvangasana)
  14. Plank on the Knees with Knee to Forehead
  15. Plank (Phalakasana)
  16. Downward Facing Dog (Adho Mukha Svanasana)
  17. Wide-Legged Forward Bend Twist
  18. Standing Foot Behind the Head Forward Bend (Richikasana)
  19. Bow (Dhanurasana)
  20. Garland (Malasana)
  21. Peacock (Mayurasana)
  22. Crow (Kakasana)
  23. Side Crow (Parshva Bakasana)
  24. Chin Stand (Ganda Bherundasana)

Takeaway

These yoga asanas bring balance and harmony to Manipura Chakra. If you constantly feel insecure or have fears of rejection, abandonment, or failure, try incorporating some of these Solar Plexus chakra yoga poses into your practice.

Solar Plexus Chakra Best Beginner’s Sequence

solar plexus chakra sequence

Seated Cat: It helps to improve your flexibility and mobility. It can also help to reduce pain in the lower back, hips and knees.

  1. Sit in an easy crossed-legged pose with your spine erect and take a few deep breaths in and out through the nose.
  2. Gently place your palms on your knees with a slight hold.
  3. On an inhale, flex your spine forward and your chest expanded outward; as you exhale, round your spine toward the ceiling and tuck your chin into your chest.
  4. Bring your awareness to your breathing and continue to slowly inhale and exhale.
  5. Stay here for 5-10 breaths.

Precautions: It is important to be careful when doing this stretch. Make sure that you have a comfortable surface to sit on and start slowly. If you experience any pain, stop the stretch.

Half Lord of the Fishes (Ardha Matsyendrasana): This asana is beneficial for toning the spinal muscles, improving digestion, and relieving backache. It also helps to increase the flexibility of the spine.

  1. From Seated Cat, bend your right knee, so the sole of your foot is close to the opposite inner thigh. Bend your opposite knee in, your foot on the floor, heel to the outside of your bent thigh.
  2. Take an inhale and lift your right arm up overhead. Exhale and twist to the right, placing your right hand on the floor behind you.
  3. Lengthen your left arm along the outside of your right thigh, and press your left palm into your right thigh for support.
  4. Inhale and lengthen your spine. Exhale and twist a little deeper.
  5. Stay here for 5-10 breaths, then repeat on the other side.

Precautions: People with neck pain or injury should avoid practicing Half Lord of the Fishes

Sage Marichi’s III (Marichyasana C): This asana is beneficial for toning the abdominal organs and improving digestion. It also helps to increase the flexibility of the spine.

  1. From Half Lord of the Fishes, inhale and lift your torso back to the center.
  2. Exhale and lengthen your left leg in your front while your right leg is bent and your right knee is almost touching your chest.
  3. Bring your right arm behind you, placing your right hand on the floor.
  4. Lengthen your left arm out to the side at shoulder height.
  5. Inhale and lengthen your spine. Exhale and twist a little deeper, pressing your left hand into your right thigh for support.
  6. Stay here for 5-10 breaths, then repeat on the other side.

Precautions: Individuals with back pain or injury should avoid performing this asana.

Sage Marichi’s IV (Marichyasana D): This asana benefits the digestive system. It stretches the shoulders, spine, ankles, inner thighs, and abdominal muscles.

  1. From Sage Marichi’s III, inhale and lift your torso up and back to the center.
  2. Exhale, place your left toe on your right thigh, folded inward and your heel pointing towards your stomach.
  3. Bring your right arm behind you, placing your right hand on the floor.
  4. Lengthen your left arm out to the side at shoulder height.
  5. Inhale and lengthen your spine. Exhale and twist a little deeper, pressing your right hand into your left thigh for support.
  6. Stay here for 5-10 breaths, then repeat on the other side.

Precautions: Those with wrist pain or injury should avoid practicing this asana.

Half Boat (Ardha Navasana): This asana is beneficial for toning the abdominal muscles and improving digestion. It helps strengthen hip flexors and the spine. It also stimulates the intestines, kidneys, prostate glands, and thyroid.

  1. Sit with your spine erect, extend your legs out, and take a few deep breaths through your nose.
  2. On an inhale, sweep your palms underneath your knees, and as you exhale, lean back slightly, lift your feet off the ground, and bring your thighs closer to your chest.
  3. Keep your core engaged and breathing steady as you hold here for 5-10 breaths. Repeat as desired.

Precautions: Those with abdominal pain or injury should avoid practicing this asana.

Caterpillar Pose: This asana is beneficial for improving digestion. It also stretches the spine and helps the kidneys to process fluids better.

  1. Sit with your spine tall, extend your legs in front once again, and take a few deep breaths in and out through the nose.
  2. On an inhale, sweep your arms forward, and place them by the sides of each knee. Exhale and fold forward, then with your forehead resting on your knees, place your hands on the floor in front of you.
  3. Walk your hands out until your torso is parallel to the ground.
  4. Stay here for 5-10 breaths.

Precautions: People with knee pain or injury should avoid performing this asana or place a cushion under the knees for support if you only feel minor pain.

One-Legged Wind Removing (Eka Pada Pavanamuktasana): This asana is beneficial for toning the muscles of the legs, improving digestion, and aiding elimination. It also helps in releasing trapped gases in the large intestines and gives a stretch to the cervical spine at the same time.

  1. Lie down on your back and take a few deep breaths in and out through the nose.
  2. Bring your right knee into your chest on an inhale and hug it tightly with both hands.
  3. As you exhale, straighten your right leg up toward the ceiling and press your lower back into the ground.
  4. Repeat on the other side.

Precautions: Individuals with shoulder pain or injury should avoid doing this asana

Supine Belly Twist (Jathara Parivartanasana): This asana is beneficial for toning the abdominal organs and improving digestion. It also helps to increase the flexibility of the spine.

  1. Lie down on your back and take a few deep breaths in and out through the nose.
  2. Bring your knees into your chest and hug them tight with both hands on an inhale.
  3. As you exhale, let your knees fall to the right, keeping your shoulders and head on the ground. Your arms should be spread wide and facing the opposite side of your knees.
  4. Inhale and sweep your knees back to the center. Exhale and repeat on the other side.
  5. Stay here for 5-10 breaths.

Precautions: People with hip pain or injury should avoid doing Supine Belly Twists.

Best Yoga Sequence to Open and Balance the Solar Plexus Chakra

balancing solar plexus chakra

Low Boat (Ardha Navasana): This asana is great for toning the abdominal muscles and improving digestion.

Instructions: Lie flat on your back with your knees bent and feet flat on the floor. Place your hands on the floor beside you. Slowly lift your legs 4-6 inches off the ground and at the same time, lift your upper body off the ground, keeping your back straight. Try to keep your body in a straight line from your shoulders to your knees. Hold for 5-10 breaths.

Benefits: This asana strengthens the abdominal muscles, hamstrings, hip flexors and spine and is therapeutic for fatigue and stress.

Precautions: Do not practice this asana if you have any neck or back injury.

Boat (Navasana): This asana is great for toning the abdominal muscles and improving digestion.

Instructions: Lie flat on your back with your knees bent and feet flat on the floor. Place your hands on the floor beside you. Slowly lift your legs 8-10 inches off the ground and begin lifting your upper body off the ground while simultaneously creating a 90-degree angle and keeping your back straight. Try to keep your body in a straight line from your shoulders to your knees. Hold for 5-10 breaths.

Benefits: This asana strengthens the abdominal muscles, hamstrings, hip flexors, and spine. It also stimulates the kidneys, prostate and thyroid glands, and intestines and is therapeutic for fatigue and stress.

Precautions: Do not practice this asana if you have any neck or back injuries.

Half-Locust (Ardha Shalabhasana): This asana is great for toning the buttocks and hamstrings.

Instructions: Lie flat on your stomach with your legs together and arms by your sides. Slowly lift your right leg, keeping your pelvis and left leg on the floor. Your chest and chin are rested on the floor Hold for 5-10 breaths and repeat on the other side.

Benefits: This asana strengthens the buttocks and hamstrings. It stimulates abdominal organs and helps relieve stress.

Precautions: Do not practice this asana if you have any neck or back injury.

Head to Knee I (Janu Shirshasana): This asana is great for lengthening the spine and hamstrings.

Instructions: Sit on the floor with your legs straight in front of you. Bend your right leg and place the foot against the inner thigh of your left leg. Reach your arms around your left leg and clasp your hands together behind your left knee. Inhale and lengthen the spine. Exhale and fold forward, bringing your forehead to rest on your left leg. Hold for 5-10 breaths and repeat on the other side.

Benefits: This asana lengthens the spine and hamstrings.

Precautions: Do not practice this asana if you have any neck or back injury.

Bridge (Setu Bandha Sarvangasana): This asana is great for lengthening the spine and opening the chest.

Instructions: Lie flat on your back with your legs bent and feet flat on the floor. Place your arms by your sides. Inhale and lift your hips off the ground, pressing into your feet. Lift your chest and open your heart. Hold for 5-10 breaths.

Benefits: This asana lengthens the spine and opens the chest while stimulating abdominal organs. This helps to rejuvenate tired legs, improve digestion, improve hormonal irregularities, and aid menopause symptoms or menstrual discomfort.

Precautions: Do not practice this asana if you have any neck or back injuries.

Plank on the Knees with Knee to Forehead: This asana is great for toning the abdominal muscles.

Instructions: Start in a low plank position on your knees with your hands under your shoulders. Slowly bring your right knee to your forehead. Return to the starting position and repeat with the left knee. Hold for 5-10 breaths.

Benefits: This asana strengthens the abdominal muscles, arms, and legs. It also relieves stress, depression, and menstrual discomfort and improves digestion.

Precautions: Do not practice this asana if you have any neck or back injury.

Solar Plexus Chakra Advance Yoga Sequence

solar chakra yoga sequence

Plank (Phalakasana)

  1. Start in a push-up position with your hands and feet shoulder-width apart, keeping your back and legs straight.
  2. Engage your core muscles and slowly lower your hips towards the floor, stopping when your body forms a straight line from head to heels.
  3. Hold this position for 30 to 60 seconds, then return to the starting position

Benefits: Strengthens the arms, shoulders, and core muscles. Improves posture and balance.

Precautions: If you have any wrist or shoulder injuries, modify this pose by placing your forearms on the ground instead of your hands.

Downward Facing Dog (Adho Mukha Svanasana):

  1. Start in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees aligned under your hips.
  2. As you exhale, tuck your toes and lift your hips up and back, coming into an upside-down “V” shape.
  3. Keep your knees bent as much as you need to keep your spine long. You can also put a blanket under your heels for support.
  4. Try straightening your legs and bringing your heels closer to the ground to deepen the pose.
  5. Keep your arms and shoulders strong and engaged as you press your palms into the ground.
  6. To come out of the pose, exhale and release back into a tabletop position on your hands and knees.

Benefits: This pose helps to stretch the entire back of the body, as well as the hamstrings, calves, and feet. It is also a great way to release tension from the spine and improve circulation throughout the body.

Precautions:

If you have any wrist pain, place a blanket under your hands for added support.

Wide-Legged Forward Bend Twist

  1. Start in a wide-legged forward bend, with your feet about 3-4 feet apart and your hands on the ground in front of you
  2. Slowly twist your upper body to the right, placing your right hand on the ground behind you and reaching your left hand up to the sky
  3. Hold this position for 30 seconds, then return to the starting position and repeat on the other side

Benefits: Stretches the hamstrings, hips, and shoulders. Strengthens the core muscles. Improves balance and coordination

Precautions: If you have any lower back or shoulder injuries, modify this pose by keeping your hand on your hip instead of reaching it up to the sky.

Standing Foot Behind the Head Forward Bend (Richikasana)

  1. Start in a standing position with your feet hip-width apart
  2. Bend forward at the hips and place your right hand on the ground behind you, reaching your left hand up to the sky
  3. Grab hold of your left ankle with your right hand and slowly lift your left foot off the ground, placing it on your right shoulder
  4. Bend your knees and lower your torso down towards the ground, stopping when your forehead touches your right knee
  5. Hold this position for 30 seconds, then return to the starting position and repeat on the other side

Benefits: Stretches the hamstrings, hips, and shoulders. Strengthens the core muscles. Improves balance and coordination.

Precautions: If you have any lower back or shoulder injuries, modify this pose by keeping your hand on your hip instead of reaching it up to the sky.

Bow (Dhanurasana)

  1. Start lying on your stomach with your arms by your sides
  2. Bend your knees and reach back to grab hold of your ankles
  3. Slowly lift your chest and legs off the ground, using the muscles in your back to arch your spine
  4. Hold this position for 30 seconds, then return to the starting position

Benefits: Stretches the front of the body, including the chest, shoulders, and abs. Strengthens the back muscles. Improves posture

Precautions: If you have any lower back injuries, modify this pose by keeping your knees bent instead of straightening them.

Garland (Malasana)

  1. Start in a squatting position with your feet about hip-width apart and your hands in front of you in a prayer position
  2. Lower your hips down towards the ground, bringing your thighs parallel to the ground
  3. Hold this position for 30 seconds, then return to the starting position

Benefits: Stretches the hips, thighs, and ankles. Strengthens the core muscles. Improves balance and coordination

Precautions: If you have any knee or ankle injuries, modify this pose by placing a blanket under your heels.

Peacock (Mayurasana)

  1. Start in a kneeling position with your toes curled and knees wide.
  2. Bring your elbows close together in front of your ribs or upper belly, above the navel, and your forearms facing up.
  3. Lean forward and place both hands down on the ground with the palms facing back. Create a shelf for your body using your upper arms and send your chest forward.
  4. Walk your legs back slightly and lift your knees off the ground. Your knees can stay bent.
  5. Once you feel balanced, extend your legs straight back into the full variation of the pose.

Benefits It is an excellent pose for strengthening the arms, shoulders and core muscles. This pose also helps to improve balance and concentration.

Precautions: If you have any wrist or elbow injuries, modify this pose by placing your forearms on the ground instead of your hands.

Crow (Kakasana)

  1. Start in a squatting position with your feet about hip-width apart and your hands on the ground in front of you
  2. Place your palms on the ground, and your fingers spread wide.
  3. Slowly lift your feet off the ground, and place your knees into your arms, using your core muscles to balance
  4. Hold this position for 30 seconds, then return to the starting position

Benefits: Stretches the muscles in the back and shoulders. Strengthens the core muscles. Improves balance and coordination

Precautions: If you have any wrist or elbow injuries, modify this pose by placing your forearms on the ground instead of your hands.

Side Crow (Parshva Bakasana)

  1. Start in a squatting position with your feet about hip-width apart and your hands on the ground in front of you
  2. Place your palms on the ground and your fingers spread wide.
  3. Slowly lift your feet off the ground and place your knees into your right arm, using your core muscles to balance
  4. Hold this position for 30 seconds, then return to the starting position and repeat on the other side

Benefits: Stretches the muscles in the back and shoulders. Strengthens the core muscles. Improves balance and coordination

Precautions: If you have any wrist or elbow injuries, modify this pose by placing your forearms on the ground instead of your hands.

Chin Stand (Ganda Bherundasana)

  1. Begin in the Tabletop position with your hands and knees on the ground.
  2. Lift one leg in the air and curl your toes on the grounded leg.
  3. Bend your elbows into a strong, narrow push-up position.
  4. Drop your chin, the front of your shoulders, and your chest to the ground and straighten your bottom leg to send your hips higher simultaneously.
  5. Lift off by taking a tiny hop with your bottom leg. As your bottom leg lifts to meet the top, bring both straight legs together in the air and squeeze your thighs together.
  6. Keep a small arch in your back.
  7. Hold the pose for a few breaths and then release.

Benefits: Chin Stand strengthens the arms, shoulders, and core muscles. It also opens the chest and lungs, improving breathing capacity.

Precautions: If you have wrist pain, place your palms on blocks instead of on the floor.

The Bottomline

The Solar Plexus Chakra is the third chakra from the bottom of the chakra system. When this chakra is balanced, we feel confident and in control of our lives. We may feel insecure, doubtful, and powerless when out of balance.

Solar Plexus Chakra yoga can help to bring balance to this chakra. Some specific yoga poses beneficial for this chakra include the Boat Pose, Half Locust, Bow Pose, etc. Practicing these and many other Manipura Chakra-specific poses regularly can help improve your sense of self-worth and empowerment. They will also improve digestion, reduce stress and anxiety, reduce back pain, increase flexibility, and strengthen the spine.

If you are looking to open or balance your Solar Plexus Chakra, consider our detailed course on all seven chakras called Understanding Chakras. You will be amazed at the positive effects it can have on your life by working on all different dimensions.

online yoga teacher training 2024
Harshita Sharma
Ms. Sharma is a Consciouspreneur, Writer, Yoga, Mindfulness, and Quantum Meditation teacher. From an early age, she had a keen interest in spirituality, saint’s literature, and social development and was deeply influenced by masters like Paramhansa Yogananda, Ramana Maharishi, Sri Poonja Ji, and Yogi Bhajan.

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