Solar Plexus Chakra Yoga Poses

Author: Jessica Tracy

Solar Plexus Chakra Yoga Poses

Healthy solar plexus chakra allows you to be strong, confident, and move towards your goals with full determination.

The third chakra, or 
Manipura in Sanskrit, rules all aspects of your personality, ego, and personal power. Its color is yellow, and it is located in the stomach area.

When your solar plexus chakra is open and balanced, you will be able to manifest all of your dreams into reality and won't be afraid of any challenges life throws at you.

When your solar plexus chakra is healthy, your ego is strong and balanced at the same time. Overcoming difficulties in life and cultivating your personal power will increase your self-esteem and confidence. 

So, what are the healing benefits of yoga for your solar plexus chakra?

Adding yoga to your everyday routine is a perfect way to loosen up and align all chakras of your body.

There are many yoga poses (asanas), which can be used for individual chakras, but please keep in mind that ultimately they will provide many health benefits for your body as a whole.

Balancing solar plexus chakra with yoga asanas involves building strength and flexibility in your core and all of the muscles surrounding your stomach. 

Many experienced yogis believe that having a strong core is the foundation of yoga. Strength developed through doing yoga asanas can be utilized beyond the mat in your daily life.


Some of my favorite yoga poses for the solar plexus chakra are:

Plank Pose | Kumbhakasana

Plank Pose - Kumbhakasana Yoga

Plank pose, or Kumbhakasana, is a great balancing yoga pose, which strengthens your core muscles, arms, wrists, and spine. The word "kumbhak" means "breath retention," and in traditional yoga, this pose is considered to be a transitional asana.

However, feel free to practice this pose on its own to prepare your body for more challenging postures and build your strength and stamina.

If you wish to create more fire in your belly, lift one of the legs. Keep in mind that your hips shouldn't be sinking, and keep your spine in a straight position.

Boat Pose | Paripurna Navasana

Boat Pose | Paripurna Navasana

Boat Pose is a more challenging yoga posture that improves both the front and the back of the body. It focuses on the deep hip flexors in addition to the abdominal muscles.

When you sit for longer periods of time, these muscles start to get weak. 
Paripura Navasana will also help you to build your balance. The effectiveness of the pose requires powerful back muscles as you are supposed to keep your chest lifted.

You can keep your knees bent to keep the forward tilt of the pelvis. Keep your chest raised, and keep your neck long (avoid rounding your back). Make sure that you can breathe comfortably.

Bow Pose | Dhanurasana

Bow Pose - Dhanurasana

The yoga posture of Dhanurasana is named after the shape your body resembles - that of a bow (the word "dhanu" translates to a "bow"). This strong posture works simultaneously on all areas of the back.

The whole body's balance rests on the lower belly. This gorgeous pose provides all the stretch that is needed to the entire back and works well on the abdominal muscles.

Hold this posture for at least 15-20 seconds, don't forget to breathe deeply and sway on your solar plexus while your gaze forward. 

Crescent Pose | Anjaneyasana

Crescent Pose - Anjaneyasana

High Lunge (Crescent Pose) or Anjaneyasana is a great hip opening posture that will test your coordination, strength, and concentration skills.

High Lunge is usually performed in most of the standard yoga flow sequences and it is beneficial for both your solar plexus chakra, and sacral chakra.

Anjaneyasana is a classic whole-body pose with multiple health benefits. It enhances the strength of the knees, thighs, hips, spine, chest, and shoulders. 

Begin with stepping your right foot forward until you feel a gentle stretch in your left hip. Lift the chest, raise your arms, and gaze up towards your hands.

Keep your core engaged, chest lifted, and allow the pelvis to sink. Crescent Pose gives you a chance to remain focused and strong as you are required to keep the balance.

Downward-Facing Dog | Adho Mukha Svanasana

Downward-Facing Dog Yoga Pose - Adho Mukha Svanasana

Downward-Facing Dog is one of the most recognized yoga poses, and it is normally performed many times during standard yoga classes.

Adho Mukha Svanasana energizes and rejuvenates the whole body. It thoroughly stretches out your back, hamstrings, calves, thighs, arches of your feet, hands, and activates your core muscles.

Downward-Facing dog improves your digestion, concentration, releases the tension from your back, and it has many other health benefits.

Your Favorite Yoga Poses for Solar Plexus Chakra

Now, over to you.

  • Have you tried any the poses mentioned in this post?
  • Did I forget to mention some of your favorites?

Don't forget to let us know in the comments below!

Solar Plexus Chakra Yoga Asanas Chart


Yoga Asanas For Seven Chakras

If you enjoyed this article and would like to learn how to balance and heal your other chakras with yoga, feel free to check out one of the posts below:

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