Yoga Poses for Manipura (Solar Chakra)
The best yoga poses for the Manipura (Solar Chakra) are those that that strengthen your core and help you to feel more powerful and confident. The solar chakra is associated with the element of fire. It is the "fire in your belly", your personal power and your core self. The following yoga poses will open, activate, clear and energize your Solar Chakra especially, but will still benefit the other chakras and the entire mind-body-spirit as well.
Downward Facing Dog
Warrior Pose (Virabhadrasana 1)
This is a strong yoga position that will help you establish a firm connection with the earth, allowing you to feel more grounded, as well as opening up the solar plexus area. This position physically strengthens the legs, lower back, knees and opens up the hips.
While you are breathing during this posture, visualize the color yellow flowing through your body and into your Root chakra.
Stand in Mountain Pose (feet firmly on the ground with your back straight and arms at your side). Take a deep breath, and on the exhale, step your left foot back about 3-4 feet. Turn your left foot to about a 45 degree angle and make your your left foot is firmly planted and touching the ground as you turn it.
Continue with your deep breathing. On any exhale, bend your right knee over the right ankle so that your shin is perpendicular to the floor. Then bring your right thigh parallel with the floor.
Raise your arms above your head and touch your palms together--similar to a prayer position.
Breath deeply and hold this position for one minute.
Bend both knees and step your feet back together-then repeat on the other side.
Warrior Pose II (Virabhadrasana II)
This yoga position is a slight modification of the Warrior I pose. This pose brings you in touch with your divine nature. It will re-awaken your sense of the divine that we often forget in our every day lives. This pose awakens the spiritual warrior within us, reviving qualities of courage, sharp focus, discipline and concentration.
Stand in Mountain Pose (Taadasana).
Take a deep brath and on the exhale, step your left foot back about 3.5 feet.
Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades width apart, with your palms facing down.
Turn your right foot slightly to the right, and extend your left foot out to the left at about a 90 degree angle. Alight the left heel with the right heel.
Firm your thighs and turn your left thigh outward so that the center of the left kneecap is in line with the center of your left angkle.
Exhale, and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring your left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor.
Strech the arms away from the space between the shoulder blades, and parallel to the floor. Do not lean the torso over the left thigh; keep the sides of the torso equally long and the shoulders directly over the pelvis.
Press the tailbone slightly toward the pubic bone. Turn your head to the left and look out over your fingers.
Stay in this position and hold it for about 30 seconds to 1 minute. Inhale when you come back upwards. Reverse the feet, and repeat for the same length of time to the left side.
Bow Pose (Dhanurasana)
This yoga pose will further open up and balance your solar plexus chakra and is a good pose to do after you have done the warrior pose.
Lie flat on your stomach with your chin on the floor and your arms by your side.
Bend your right leg and take hold of your ankle with your right hand.
Bend your left leg and take a hold of your ankle with your left hand.
Gently stretch your legs towards your buttocks.
As you inhale, slowly raise your upper body and your thighs slightly above the floor.
Keep your gaze focused straight and ahead in front of you, and keep lifting your upper body and your thighs slowly.
Maintain your breathing during this position. You should not hold your breath. Your breath needs to be able to flow through.
Release the position.
Downward Facing Dog (Adho Mukha Svanasana)
Begin by kneeling down on all fours while keeping your back flat.
Begin to slowly walk your hands farther forward, while your palms remain flat on the floor. Spread your fingers and establish firm contact with the floor.
Exhale and lift your taibone as your straighten your legs while keeping your feet flat on the floor. Lengthen your tailbone away from the pelvis.
Keep lifting your buttocks towards the ceiling.
Strengthen your knees but make sure to not lock them up.
Keep your hands and arms straight while keeping firm contact with the floor. Press your palms into the mat.
Remain in this pose for about 1 - 3 minutes.
More Solar Chakra Yoga Positions
Boat Pose (Navasana)
Half Twist Pose (Ardha Matsyendhrasana)
Locust Pose (Salambhasana)
Reclining Hero Pose (Supta Virasana)
Sun Salutation (Suryanamaskar)
Upward Plank Pose (Purvottanasana)