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Opening the Solar Plexus with Yoga

Learn to unblock the Solar Plexus Chakra through yoga poses

Have you ever been told that “There is a light that shines within you”? Well if you have, that person was most likely referring to your Solar Plexus Chakra. This is your fire center -- your very own inner sun. This chakra is designed to help you realize your personal dreams and desires in life, while playing a key role in the foundation of your self-reliance.


When this chakra becomes out of balance, you may be struggling with trusting yourself without the influence of validation from others. You may also be having a difficult time pursuing your goals and making tough decisions.


In this article, we will be discussing five yoga poses that can help you connect to your Solar Plexus Chakra if you find yourself feeling a little out of whack.

channel your inner self, sun belly
“Manipura personifies the personal sun of every person”. Image courtesy of Milled.

What is the Solar Plexus Chakra?

Everything you need to know to understand the Solar Plexus

First and foremost, the Solar Plexus Chakra is also known as Manipura, which can be translated as “shining gem” in Sanskrit. It is located in the solar plexus area, (above the belly button and below the sternum) making it the third chakra down the spine amongst the seven. This places it in the abdomen region of the body. The Manipura is represented as being a bright yellow color, whose glow is said to warm up the body and shine light on your true path so that you can follow it and feel confident and empowered in your own life.


The solar plexus functions as the energy center, as well as the hub for vitality, strength, and self-actualization. It is in a sense, the very core of who we are. This chakra teaches us about our need to stay true to ourselves and what we believe in. It’s the ability to trust our instincts that connects us to the energy of the Solar Plexus.


Essentially, it's our seed of personal power.


solar plexus chakra symbol, yellow
With a balanced Solar Plexus Chakra, you follow your intuition without any hesitation and you trust your inner guidance without any questioning. Image courtesy of Love Has Won.


Benefits of Unblocking this Chakra?

Feel more empowered and confident

A blocked Solar Plexus Chakra can result in a number of negative side effects, with just a few of these being:

  • Fatigue and/or laziness
  • Lack of control
  • Overindulgence
  • Inflated ego --or the opposite, increased feeling of insecurity
  • Digestive issues


Thankfully, every problem has a solution. This chakra can be cleansed by the use of essential oils, healing crystals (specifically amber, sunstone, and yellow asper),  using positive self talk with self-acceptance affirmations, and ~yoga~.


By opening up the congestion in Manipura, you can begin to experience…

  • An increase in confidence in yourself and your intuition
  • Harmonious relationships with your environment and surroundings
  • The desire to make a positive impact on the world around you


Ultimately, a cleansed Solar Plexus results in inner peace and a stronger sense of self.

6 women doing standing yoga poses on mats
Yoga gives us energies and vibrations to work with imbalanced chakras.The Solar Plexus Chakra vibrates with the sound, “RA-UHM”.  Image courtesy of Dr. Weil.

5 Yoga Poses to Heal the Solar Plexus

Unblocking the Solar Plexus one yoga pose at a time

reverse plank pose
It is very important to make sure your shoulders are dropped down and away from your ears when lifting your torso and hips upwards. Image courtesy of lessons.com.

Reverse Plank Pose (Purvottanasana)

By grounding down into the base of your palm and the back of your heels, this pose literally shows you how to raise yourself from the ground up. Purvottanasana aligns with the Solar Plexus as it symbolizes the act of supporting yourself through anything life throws at you.


The Reverse Plank Pose can be performed by pressing your hands and feet into the floor, making sure your fingertips are pointing towards the back of your heel. From here, you’ll begin lifting your hips into a sort of reverse table top position with your core and thighs relatively parallel to the floor. Your arms and shins should be approximately perpendicular to each other.


bow pose
Bow Pose stretches the entire front of the body while also strengthening the back muscles which helps improve posture and spinal flexibility. Image courtesy of Focused on Fit.

Bow Pose (Dhanurasana)

From first glance, it is clear that this pose got its name from its uncanny resemblance to an archer’s bow with the torso and legs representing the body of the bow, and the arms making the string.


The Bow Pose stimulates energy and blood flow to many different organs, but most importantly the liver, which is a key organ in digestion. This makes this pose excellent for Manipura as the Solar Plexus is closely associated with digestion and excretion.


Below the step-by-step instructions for executing this pose:

  1. Lie flat on your stomach, keeping your chin on the mat and your palms face up at your sides.
  2. Bend your knees while you exhale, bring your heels as close to your booty as possible. Make sure that your knees are only as wide as your hips.
  3. Reach back to grab your ankles making sure to wrap your fingers around them securely.
  4. Inhale as you lift your heels away from your butt, while simultaneously lifting your head, chest, and thighs away from the mat so that only your core is touching the floor.
  5. Draw down your tailbone to deepen the stretch.


Childs pose
Child’s Pose is great for the release and relaxation of the core, which in turn relaxes the solar plexus. Image courtesy of openfit.

Child's Pose (Balasana)

Balasana is an ideal recovery pose that is encountered in just about every yoga class. In this position, the body is able to release in a well balanced, rounded position allowing for the mind and nervous system to slow down.


Child’s Pose is soothing for the Solar Plexus Chakra when combined with other poses that are deemed to challenge you and require a great deal of strength and concentration.


This pose can be done in the following steps:

  1. Come down to the mat on all fours.
  2. Spread knees to the width of the mat, making sure to keep the tops of your feet on the floor with your big toes touching.
  3. Bring your belly to your thighs and rest your forehead gently on the mat.
  4. Extend your arms in front of you with your palms toward the floor.


There are several variations of this pose, and modifications are even welcomed/encouraged if you find yourself needing it!


revolved triangle pose
Try this pose outside to greater strengthen your connection with both yourself and nature! Image from Miss Yoga Fit.


Revolved Triangle Pose (Parivrtta Trikonasana)

The Revolved Triangle Pose is another example of a great position for balancing the Solar Plexus Chakra! It stretches the outside of the hips while simultaneously strengthening and lengthening the back, shoulders, and neck.


This is an empowering pose that makes you feel strong and confident when you may just be feeling anything but.


Parivrtta Trikonasana can be performed by standing with feet spread out in a wide stance while raising your arms at the sides to about shoulder height. From here, you can point your right foot outward and begin reaching down to your ankle with your left arm while turning your torso so that you are looking up at the sky. Your right arm should be following your gaze with the palm turned outward. This pose can be reversed to be repeated on the other side.


boat pose
Navasana stimulates the digestive system while creating balance throughout the whole body. Image courtesy of doyouyoga.

Boat Pose (Navasana)

Navasana is a yoga pose that really requires you to engage your core to hold yourself in balance and keep you rooted down into the earth through your seat bones. This pose tones the abdominal muscles, which is a key part of the solar plexus chakra. This means that when we practice this boat pose, we are activating the energy from this chakra.


Boat Pose can be performed in these steps:

  1. Sit on the mat with your legs extended straight out in front of you.
  2. While exhaling, bend your knees and slowly lift your feet up off of the mat so that your thighs are angled approximately 50 degrees from the floor.
  3. If possible, straighten the legs and extend your arms straight out toward your toes or your knees (whichever you prefer).
  4. Hold for as long as possible.


Like most poses, modification and variations are out there if needed!

cobra stretch
Image from the Economic Times.


Connecting with your Solar Plexus Chakra is a great way to feel strong and confident. Whip these yoga poses out whenever you feel necessary -- you simply can help but feel empowered!


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Camryn White

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