Solar plexus chakra

About Manipura

Manipura sits at the navel and is associated with fire. It is linked with personal power, confidence, motivation and the inner fire that turns intention into action.

In balance and out of balance

When this theme feels strong, people often describe confidence, clear decisions and steady motivation. When it feels low, it can be hard to start things, say no or trust your own judgement; when it runs hot, it can tip into control or burnout.

Yoga for the solar plexus chakra

Core strength, twists and warming sequences build heat in the centre of the body. Practise with effort, then balance it with rest.

A short solar plexus chakra sequence

Practise the poses in this order for about 10 minutes. Move slowly, breathe through the nose and skip anything that does not feel right today.

1. Chair Pose · 5 breaths
   Sit back as if into a chair and draw the navel gently in to build heat.
2. Plank Pose · 5 breaths
   Hold a long line from head to heels. Lower the knees whenever you need to.
3. Boat Pose · 3 rounds of 5 breaths
   Keep the knees bent and hands behind the thighs if your back rounds. Effort here is the point.
4. Warrior III · 3–5 breaths each side
   Steady the centre of the body to stay level. Rest the hands on a chair or wall for support.
5. Gentle Seated Twist · 5 breaths each side
   Lengthen on the inhale and turn from the upper abdomen on the exhale.
6. Child’s Pose · 1 minute
   Balance the effort with rest so that energy builds without burning out.

A 5-minute solar plexus chakra meditation

Use this after the sequence or on its own. Set a gentle timer for five minutes, or use the meditation timer.

1. Sit upright with your hands resting on your thighs and your shoulders relaxed.
2. Bring your attention to the upper abdomen, between the navel and the bottom of the breastbone.
3. Take a few steady, even breaths and feel the abdomen expand and draw back in.
4. On each exhale, chant RAM slowly, aloud or silently, and imagine a small, steady warmth at your centre.
5. Picture a calm flame that neither flares nor fades. Choose one small action you will take today, then open your eyes.

Breath

Kapalabhati

Open the breathing guide

Meditation

Morning meditation

Open the meditation

Mantra

The bija (seed) mantra for Manipura is RAM. Sit comfortably, bring attention to the upper abdomen, around the navel, and chant it slowly on the exhale, aloud or silently, for a few minutes.

Questions to sit with

• What decision have I been postponing?
• How can I use my energy without burning out?