10 Solar Plexus Chakra Yoga Poses (2024)

Contents

What is the Solar Plexus Chakra?

How Can Yoga Help the Solar Plexus Chakra?

10 Empowering Poses for Your Solar Plexus Chakra

Navasana (Boat Pose)

Phalakasana (Plank Pose)

Matsyasana (Fish Pose)

Ustrasana (Camel Pose)

Anjaneyasana (Crescent Pose / Low Lunge Pose)

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Utkatasana (Chair Pose)

Adho Mukha Svanasana (Dolphin Pose)

Adho Mukha Svanasana (Downward-Facing Dog)

Other Solar Plexus Chakra Healing Tools

Meditation

Affirmations

Essential Oils

Time to Get Moving

Are you feeling a lack of confidence or struggling with indecisiveness? Solar Plexus Chakra yoga poses could be just what you need to reinvigorate and empower your entire body and mind.

In this article, we’ve gathered 10 yoga poses specifically designed to stimulate the Solar Plexus Chakra. Whether you’re an experienced yogi or a newbie, these poses are accessible for all levels and will leave you feeling energized and balanced.

So roll out your mat, let’s explore these empowering asanas!

What is the Solar Plexus Chakra?

The Solar Plexus Chakra, also known as the Manipura Chakra, is located in your upper abdomen and is associated with self-esteem, confidence, and willpower. It is often thought of as one of the masculine chakras.

It is symbolized by a lotus flower with 10 petals, and the color yellow.

It’s considered the center of our personal power and plays a crucial role in how we view ourselves and the formation of our self identity.

When this chakra is unbalanced or blocked, you may experience feelings of low self-esteem, lack of motivation or direction and may struggle to make decisions.

10 Solar Plexus Chakra Yoga Poses (1)

How Can Yoga Help the Solar Plexus Chakra?

Yoga poses that activate and stimulate the Solar Plexus Chakra can help rebalance this energy center by increasing the flow of energy around it and releasing tension in the body which could be preventing the flow of energy around the body.

These poses often involve twisting postures which compresses or stretches the area where our Third Chakra is located (the abdomen) directing energy to this area. Poses such as Boat Pose and Cobra pose bring additional awareness to our bodies’ physical center while also activating internal organs such as liver and stomach.

These Solar Plexus Chakra poses can also boost your mental and emotional wellbeing. By rebalancing and energizing our Manipura we can experience greater self-assurance and clarity about our purpose in life.

Practicing yoga regularly can give us more energy and vitality, help us connect our mind and body more easily, and help us overcome negative emotions that could be impacting our chakra system.

10 Empowering Poses for Your Solar Plexus Chakra

Any yoga practice can have a positive impact on your body and mind, but we’ve chosen these poses in particular as they are focused on energizing the area where the Solar Plexus is located.

Navasana (Boat Pose)

Navasana, also known as Boat Pose, is a powerful yoga posture that activates the Solar Plexus Chakra. This pose strengthens your core muscles and can stimulate your digestive system while boosting your confidence and inner power.

To perform Navasana:

  1. Sit on the mat with your legs extended in front of you.
  2. Lean back slightly to raise your feet off the floor.
  3. As you lift up, focus on engaging your abdominal muscles while keeping a straight spine and open chest.
  4. Your arms should be extended parallel to the floor with palms facing down.
  5. Hold this position for several breaths before slowly lowering back down to release tension and relax.

Navasana is an excellent pose for building self-esteem and empowering yourself from within.

When practiced regularly alongside other Solar Plexus chakra poses, it can help you feel more in control of yourself and take charge of any situation that comes your way by enabling you to tap into that powerhouse located just above the navel.

10 Solar Plexus Chakra Yoga Poses (2)

Phalakasana (Plank Pose)

One of the most effective yoga poses for stimulating the Solar Plexus Chakra is Phalakasana or Plank Pose. This pose is great for strengthening your core, improving posture and building upper body strength.

To perform Plank Pose:

  1. Start in a tabletop position with your shoulders directly above your wrists and your hips over your knees.
  2. Step both feet back until you are in a straight line from head to heel.
  3. Make sure to engage your abs throughout the entire pose.
  4. Keep your gaze forward to avoid strain on the neck muscles.
  5. Hold this pose for 30-60 seconds, taking slow deep breaths.
  6. As you inhale imagine drawing energy up from the earth; as you exhale imagine letting go of any tension around the Solar Plexus region.

If you’re a yoga newbie, you can also try performing a plank on your forearms rather than with your arms straight, as it’s a bit easier on your core and shoulders!

10 Solar Plexus Chakra Yoga Poses (3)

Matsyasana (Fish Pose)

Matsyasana, or the Fish Pose opens up this energy center by both stretching and compressing the area around your belly button.

To practice Matsyasana:

  1. Lie on your back with your legs extended straight out in front of you.
  2. Place your hands underneath your hips to support them as you lift your chest up off the ground.

Matsyasana helps to release any pent-up negativity, allowing us to embrace our own strengths and feel more confident in ourselves.

Additionally, practicing this pose regularly can aid digestion and support overall relaxation throughout the body.

10 Solar Plexus Chakra Yoga Poses (4)

Ustrasana (Camel Pose)

Ustrasana, or Camel Pose, is a powerful yoga posture that targets the core and energizes the Solar Plexus Chakra.

To perform Camel pose:

  1. Kneel on your mat with your legs hip-width apart.
  2. Place your hands on your lower back for support as you arch backward.
  3. Focus on breathing deeply into the belly to activate the Solar Plexus Chakra.
  4. As you inhale, visualize golden energy flowing into this area just above the navel, filling you with warmth and vitality.
  5. Hold this pose for several deep breaths before slowly releasing back down onto your mat.

Ustrasana strengthens the abdominal muscles while opening up the front of the body, promoting greater self-confidence and personal power.

With consistent practice of Ustrasana and other chakra-balancing poses like it, you can strengthen your inner resolve and live from a place of greater authenticity in all areas of life.

10 Solar Plexus Chakra Yoga Poses (5)

Anjaneyasana (Crescent Pose / Low Lunge Pose)

Anjaneyasana, also known as Crescent Pose can encourage greater self-esteem and energy along with helping to improve flexibility and help with digestive issues.

To perform Crescent Pose:

  1. Bring one foot forward and bend it, while extending the other leg behind you.
  2. Keep your hands on your hips or reach them up towards the sky, creating a nice arch in your back.
  3. As you hold this pose, focus on breathing deeply into your belly, allowing yourself to connect with your inner power and confidence.

Anjaneyasana stretches out hip flexors and quadriceps while strengthening glutes and thighs. It’s an empowering pose that encourages grounding through the legs combined with surrender through a heart-opening backbend.

10 Solar Plexus Chakra Yoga Poses (6)

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Ardha Matsyendrasana, also known as Half Lord of the Fishes Pose, is a twisting yoga posture that is excellent for stimulating the Solar Plexus Chakra.

To practice Ardha Matsyendrasana:

  1. Sit on your mat with your legs straight out in front of you.
  2. Bend your right knee and place your foot outside of your left thigh.
  3. Bring your left foot next to your right hip.
  4. Inhale as you lengthen through the crown of your head.
  5. Exhale as you twist towards the right side by hooking your left elbow outside of low knee into a bind.
  6. Take five deep breaths here before releasing gently.

This energizing pose promotes digestion and detoxification while toning the abdominal organs. At the same time, it helps to release tension in the hips, lower back, shoulders and neck. Ardha Matsyendrasana also increases flexibility and strengthens your spine.

10 Solar Plexus Chakra Yoga Poses (7)

Utkatasana (Chair Pose)

Integrating Utkatasana into regular yoga practice can help build strength in both the physical body and your internal energy centers. Utkatasana, also known as Chair Pose, is a powerful yoga pose that strengthens the Solar Plexus Chakra.

To perform Chair Pose:

  1. Stand straight with your feet hip-width apart and your hands at heart center. Slowly lower your hips down towards the ground, as if sitting in an imaginary chair.
  2. Keep your chest lifted and engage your core muscles to support yourself in this position.
  3. As you hold Utkatasana, focus on breathing deeply into your belly to activate the Solar Plexus Chakra.
  4. As you slowly rise up out of Chair Pose, visualize any feelings of doubt or fear being released from your body along with each exhale.

By tapping into the power of the third chakra through poses like Utkatasana, we can develop a greater sense of self-assurance and resilience in all aspects of life.

Because it’s a grounding and strengthening pose, Chair Pose is also very healing for our Root Chakra – have a look at our top 10 Root Chakra healing poses.

10 Solar Plexus Chakra Yoga Poses (8)

Bhujangasana (Cobra Pose)

Bhujangasana, also known as Cobra Pose, can help boost self-confidence and strengthen personal power by opening up the energy pathways that flow to and from the Solar Plexus Chakra.

To practice Cobra Pose:

  1. Lie face down on your mat with your hands parallel to your shoulders.
  2. As you inhale, gently lift your chest off the ground while keeping your elbows tucked in close to the sides of your body.
  3. Imagine that you’re lifting from the center of the spine rather than using just the top of your back.
  4. Hold this pose for several deep breaths before exhaling and releasing yourself back down onto the mat.

Cobra is a gentle yet effective way to create space within our bodies and minds to connect with our inner strength and feel more empowered overall.

When combined with mindful breathing techniques such as Nadi Shuddhi, Bhujangasana can become an even more transformative practice for balancing not only the Solar Plexus but other areas of chakra imbalance as well.

10 Solar Plexus Chakra Yoga Poses (9)

Adho Mukha Svanasana (Dolphin Pose)

Adho Mukha Svanasana, or Dolphin Pose is not only beneficial for the Solar Plexus Chakra but it is also said to activate the Sacral Chakra (Svadhisthana Chakra) in the lower abdomen.

To practice Dolphin Pose:

  1. Start in a tabletop position with your hands and knees on the ground.
  2. Walk your hands forward about a handprint length away from where they were.
  3. Tuck your toes under and lift your hips up to create an inverted V-shape with your body.
  4. As you breathe deeply into this pose, visualize golden light radiating from within – igniting the creativity, power, and confidence that resides within this third chakra point
  5. Hold for five to ten deep breaths before moving onto another Solar Plexus Chakra activating posture like Boat Pose.

In Dolphin Pose, you’ll feel a stretch through the back of your legs as well as strengthening in your shoulders and arms. The elongated spine creates space for deeper breaths which can assist in releasing any tension held within this energy center.

Check out our 7 yoga poses for the Sacral Chakra.

10 Solar Plexus Chakra Yoga Poses (10)

Adho Mukha Svanasana (Downward-Facing Dog)

Adho Mukha Svanasana, also known as Downward-Facing Dog, is a powerful yoga pose which when regularly practiced will give you strength and stability.

To perform Downward-Facing Dog:

  1. Begin on your hands and knees with wrists directly below shoulders and knees below hips.
  2. On an exhale, lift your hips up towards the ceiling while straightening your arms and legs until you resemble an inverted “V” shape.
  3. For maximum benefit hold for 5-10 breaths before coming back down to rest in Child’s Pose or transitioning to another asana.

This pose strengthens the core muscles while stretching out hamstrings, calves, and spine. It also helps to improve circulation by sending blood flow towards the head which can relieve stress in both body and mind.

10 Solar Plexus Chakra Yoga Poses (11)

Other Solar Plexus Chakra Healing Tools

Yoga is a practice which works well with other chakra healing practices, so why not try the following combinations to supercharge your Solar Plexus balancing:

Meditation

At the end of your yoga sequence, make the most of the peace and clarity you have gained and meditate for a few moments. Some people like to focus on the color yellow (the color associated with this chakra).

Visualize a bright yellow light radiating from your Solar Plexus area and filling your body with warmth and positivity, to help activate and balance this chakra.

If you struggle to keep your mind from wandering then you might benefit from candle meditation which involves watching a burning candle flame to focus the mind.

Learn about candle meditation techniques.

10 Solar Plexus Chakra Yoga Poses (12)

Affirmations

Another useful way to heal the Solar Plexus Chakra is through the use of affirmations. Repeat positive statements such as “I trust my intuition” or “I am worthy of love and respect” to yourself at the end of your yoga practice.

Performing affirmations when your mind is at ease after yoga will help these words to sink into your psyche and shift negative self-talk patterns.

Have a look at our 50 Solar Plexus Chakra Affirmations to Boost Positivity and Self-Esteem.

10 Solar Plexus Chakra Yoga Poses (13)

Essential Oils

Using essential oils such as lemongrass, rosemary or jasmine can also boost the energy flow to your Solar Plexus. Add a couple of drops of these invigorating scents to an oil burner while you practice yoga, or apply an aromatic blend to the skin to help you connect with your Manipura as you move through the yoga sequence.

10 Solar Plexus Chakra Yoga Poses (14)

Time to Get Moving

Yoga has a tonne of benefits not just for our physical body and mind but also our energetic body. And combining your practice with other chakra healing techniques such as aromatherapy will not only make the experience more enjoyable but it can also help you connect with your Solar Plexus on a deeper level – so why not give it a go today.

  • 10 Solar Plexus Chakra Yoga Poses (15)

    Clare Smith

    Hi, I’m Clare – writer and publisher of Chakra Practice. I’m a certified chakra energy healer and a philosophy major. I love researching and writing about everything to do with chakras, including trying out new crystals, candles, essential oils – anything that can help me in my practice.

    View all posts

Related Posts:

  • 12 Symptoms of Solar Plexus Chakra Opening
  • Chakra Cleansing Explained (+ 5 Techniques to Try at Home)
  • The Solar Plexus Chakra - Essential Guide
  • Chakra Essential Oils 101
  • 210 Manifestation Affirmations for Chakra Healing
  • How to Activate Chakras in the Human Body (10 Techniques)
10 Solar Plexus Chakra Yoga Poses (2024)

FAQs

What yoga poses are good for the solar plexus chakra? ›

Yoga poses for solar plexus chakra:

Dhanurasana (bow pose) Kapalabhati pranayama or breath of fire. High Lunge Twist with Anjali mudra (prayer pose)

How to stretch solar plexus? ›

Solar Plexus Chakra Yoga Poses
  1. Easy Pose Forward Bend Seated Aerial Bound Elbows Floor.
  2. Chair Pose Hands Thighs Upward Abdominal Lock.
  3. Half Chair Pose Hands Trapeze.
  4. Warrior Pose I Upward Abdominal Lock.
  5. Fighting Warrior Ii.
  6. Fighting Warrior I.
  7. Bridge Pose Hands Extended Behind Head Upward Abdominal Lock.

What emotion blocks the solar plexus chakra? ›

- Solar Plexus Chakra Imbalance: Low self-esteem, lack of confidence, feeling powerless, or an inability to assert oneself.

What are the symptoms of a blocked solar plexus? ›

Physical manifestations of an out-of-balance solar plexus chakra can include:
  • Fatigue.
  • Stomach ulcers.
  • Indigestion.
  • Diabetes.
  • Eating disorders.
  • Digestive issues/ irritable bowel syndrome.
  • Liver problems or kidney problems.
  • Colon disease.
Apr 5, 2017

How do you clear a blocked solar plexus chakra? ›

Scented candles, incense, and essential oils open up blocked chakras. They activate your sense of smell, which grounds you and connects you to the physical world. Use a candle or diffuser to spread solar plexus-opening scents like lemon, ginger, peppermint, or sandalwood throughout your home.

Why do I feel anxiety in my solar plexus? ›

Anxiety is a common cause of solar plexus pain. The solar plexus is tied to the adrenal glands and the lungs. The fight-or-flight response to stress can result in poor breathing. This can lead to pain or other gastric symptoms like nausea or vomiting during episodes of anxiety.

How do you activate your solar plexus? ›

Spend time around heat. Take a walk in the sun or sit by a fire to balance the solar plexus chakra. This charka's natural element is fire, so basking in sunlight or roasting marshmallows on a campfire can help center your energy—not to mention fill your belly!

How do you activate the solar plexus? ›

The Solar Plexus Chakra can be activated if you perform the Hakini Mudra in the meditation pose. For doing this mudra, bring your hands to the height of your solar plexus (i.e., your naval) with palms facing each other. Now while leaving space in between both palms, touch the fingertips of both hands together.

Which chakra holds anxiety? ›

“A blocked and unbalanced solar plexus chakra is probably the harshest imbalance you can have relating to anxiety,” says Konst.

Which chakra is responsible for weight gain? ›

The root chakra, Muladhara, meaning “base support” in Sanskrit, is located at the base of the spine, encompassing the sacrum, pelvic floor and first three spinal vertebrae. It's associated with survival, physical stability, grounding and more. Signs of a blocked root chakra include: Weight problems.

What is a dull pain in the solar plexus? ›

Solar plexus or celiac plexus pain is a pain in the upper abdominal area. It is caused due to anxiety, pulled muscles, trauma, pancreatitis, stomach ulcers, diabetes, etc. The person with solar plexus pain may also experience nausea, lightheadedness, insomnia, etc.

What happens when you unblock your solar plexus chakra? ›

As you work to align the solar plexus chakra, you will allow for the trapped energy to move more freely through the body, creating a higher sense of purpose and allowing you to better understand your personal identity.

What damages solar plexus? ›

The solar plexus is affected by physical trauma and is sensitive to abdominal conditions. The most common solar plexus injury is blunt force trauma to the abdomen, which results in a momentary paralysis of the diaphragm, causing difficulty breathing and a sensation of feeling winded.

What does it feel like when your solar plexus is opening? ›

Solar Plexus Chakra Influence

This chakra is said to be the center of your willpower and the place where your sense of self originates. When the third chakra is open the energy of your inner power can flow freely. You will feel confident and your inner wisdom can more easily create positive change.

What opens the solar plexus chakra? ›

You can ignite a fire in your solar plexus chakra through Kaphalabhati or skull-shining breath—a pranayama technique that helps to release toxins and reenergize the mind and body.

How do you realign the solar plexus chakra? ›

Here are 5 ways to ignite your inner fire and rebalance your solar plexus chakra.
  1. Practice fire-building yoga poses. ...
  2. Embrace sunny yellow. ...
  3. Try Mountain Pose with “Sun Rises Within” Visualization. ...
  4. Chant “Ram” ...
  5. Connect with fire - Fire Gazing Meditation.
Jun 17, 2023

Which asana activates Manipura Chakra? ›

In addition, below are the common yoga practices which are foundations to strengthen and balance the Manipura Chakra: For Beginners: Sun Salutation, Cat Cow Pose, Warrior Pose Flow, Camel Pose, Cobra Pose, Palm Tree Pose Side Bend or Half Wind Release Pose.

How do you empower the solar plexus chakra? ›

Practicing yoga postures with mindful breathing helps release tension in the solar plexus, physically, mentally, and emotionally. The warrior poses build confidence and align the third chakra. Sun salutations warm up the body and connect with the fiery energy of the sun.

Top Articles
Latest Posts
Article information

Author: Gregorio Kreiger

Last Updated:

Views: 5899

Rating: 4.7 / 5 (57 voted)

Reviews: 80% of readers found this page helpful

Author information

Name: Gregorio Kreiger

Birthday: 1994-12-18

Address: 89212 Tracey Ramp, Sunside, MT 08453-0951

Phone: +9014805370218

Job: Customer Designer

Hobby: Mountain biking, Orienteering, Hiking, Sewing, Backpacking, Mushroom hunting, Backpacking

Introduction: My name is Gregorio Kreiger, I am a tender, brainy, enthusiastic, combative, agreeable, gentle, gentle person who loves writing and wants to share my knowledge and understanding with you.