A Yoga Sequence for Your Solar Plexus Chakra

Yoga sequence for your solar plexus chakra

Here is a yoga sequence for your solar plexus chakra. This is the third post in a series of yoga sequences for the chakras.

The solar plexus chakra, Manipura, the ‘jewel city’ is associated with emotions, confidence, will power, decisions, personal opinions, purpose. This chakra governs the emotional body and it is your power and transformation centre.

It is the third chakra located between the navel and the diaphragm.

Its element is fire and the corresponding endocrine gland is the pancreas.

Its colour is yellow and its mantra is RAM.

Yoga Sequence for solar plexus chakra


The ruler of the solar plexus chakra is the sun. It is often associated with absorbing prana (life force) from the sun and food. It is also linked to digestion, the digestive fire (agni in Ayurveda) and is related to how we process (digest) life events and our emotions. It is also related to the psyche and to our gut feelings, our intuition.

Manipura is sometimes called the ‘cosmic door’ as this chakra is of great help on our spiritual development journey.

The animal totem of this chakra is the ram. This male sheep is the symbol of conquest, personal power and new beginnings. The ram leaps and hops effortlessly in a difficult terrain where no one else dares going. Very proud when he succeeds, the ram holds his horns majestically, like a crown.


Unbalanced solar plexus chakra

An unbalanced Manipura can result in:

  • Need for external validation
  • Lack of self-confidence, self-worth and self-esteem
  • Lethargy, passivity, inactivity, depression
  • Sluggishness in digestion and/or binge eating
  • Dogmatic conformity
  • Over confidence


Balanced solar plexus chakra

A balanced Manipura will result in:

  • clear sense of direction
  • determination, will power, taking action
  • great self-belief and self-esteem
  • feeling confident in yourself and your abilities
  • considerable amount of physical and mental energy (dynamic but not overactive)
  • choices and decisions made are in alignment with your essence


Affirmations to balance this chakra could be

  • I am empowered/ strong/ powerful/ courageous/ confident
  • I am worthy of success/ happiness/ love…
  • I take responsibility for my actions, choices, thoughts, emotions and feelings
  • I allow myself to shine – I am more than enough
  • I assert my boundaries – It’s ok for me to say ‘no’
  • I trust and believe in myself- I can do it
  • I have the power to manifest my dreams


Mudra for Manipura chakra

Solar Plexus mudra

Mudra  for opening your solar plexus

Bring your fingertips together, thumbs against each other, forming a triangle.

To learn more about mudras and how you can use them for healing, read the post on ‘Mudras for Healing and Transformation’.


Essential oils to balance the solar plexus

Chamomile, bergamot, cedarwood, rosemary to soothe the solar plexus.

Ginger, cinnamon, lemon, clove, black pepper to open this chakra.


A meditation for your solar plexus chakra

Light a candle and some incense for this fire meditation. Weather permitting, you could also meditate in the sun, as fire is the element of this chakra.

Sit in a comfortable cross-legged position with your spine straight, or lie down in Savasana, Corpse Pose.

Take a few deep breaths through the nose to center yourself and to start calming the mind.

Bring your awareness to the present moment and to the rising and falling of your breath in the abdominal region.

Imagine a little flame or a small ball of fire in your solar plexus. Visualise it grow a little more with each inhale. Watch it expand and radiate its warm energy and glow outwards, as you keep breathing deeply and steadily.

Feel the warmth in the solar plexus area and observe it spread throughout your entire being.

Enjoy this positive, warm, strong, wise and confident radiance as it emanates from your power centre to every single cell in your body. Bathe yourself in this cosmic and nourishing energy for as long as you need to support your growth, self-acceptance, confidence, power and transformation.

After the meditation, inhale lift the arms above head, interlace the fingers, release the index fingers and stretch up towards the sky. Exhale sweep the arms down with a loud sound ‘Aaaahhhh’. Repeat 3 times. Close your eyes and notice what has been stirred or release.

Solar plexus meditation


Journaling prompts to support your Manipura

  • What are my favourite things/qualities/traits about myself?
  • Am I in control of my personal power? What can I do to increase my personal power?
  • When was the time I felt most courageous in my life?
  • What scares me most? Why does it scare me? How can I overcome this fear?
  • Do my intentions and choices make me feel confident and empowered?
  • What new things, poses, languages, skills can I learn?
  • I feel most confident when….


Music for Manipura


A Yoga Sequence for your solar plexus chakra

Before doing this sequence, make sure to do a few Cat Cow pose to warm up your spine and do a few rounds of Sun Salutations to generate heat throughout the whole body and start activating the solar plexus.

Yoga Sequence Solar Plexus Chakra (Click to access pdf)

Yoga Sequence Solar Plexus Chakra pic post

What are your favourite twisting asanas to stimulate your solar plexus chakra? How did you feel after this sequence? What came up for you?

Share your thoughts and sensations in the comments. I love hearing from you!


Catch up on the previous sequences 

#1 Yoga to balance your root chakra

#2 Yoga to balance your sacral chakra


Next chakras

#4 Yoga to open the heart chakra

#5 Yoga for self expression: the throat chakra

#6 Yoga to open your third eye chakra

#7 Yoga for a higher state of consciousness: the crown chakra



Extra tips to balance Manipura

I would also recommend making and drinking golden milk to soothe the digestive system, find comfort and self-care in a warm (remember this chakra is associated with fire) and healthy drink. Check out my recipe here.

Spend time in the sun to recharge your solar plexus.



Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge The Box of Happiness from any and all claims or causes of action, known or unknown, arising out of The Box of Happiness’ negligence.



Sign up to the newsletter to receive my free 5-min meditation to increase your self-awareness and create a deeper sense of inner peace.


Find me here: Nadege Laure- Journey Within www.nadegelaure.com and let’s practise Yoga together online!

All classes are offered on a pay-as-you-can basis, Melbourne AEST time. Information and booking: Click here www.nadegelaure.com/yoga 



Do you want to reduce stress and anxiety, be more present, reconnect with yourself and become more mindful in your daily life?

In my 30-page eBook The Mindful Week Journal, you will find daily mindfulness activities that you can easily incorporate in your routine. They will help you increase your self-awareness and create a deeper sense of inner peace.

You will be guided to reflect on your experience with journaling prompts and inspiring quotes.

Get yours by clicking here.

The Mindful Week Journal eBook


Leave a Reply

Your email address will not be published. Required fields are marked *

Terms, Conditions & Privacy