5 Yoga Practices For Balancing the Solar Plexus Chakra

Hannah Leatherbury
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The Solar Plexus Chakra teaches us about our need to stand true to who we are and what we believe in.
 
When we feel like we have to live up to the expectations of society, our parents, our partners, and others, we can lose site of our core. In such situations, we question our gut instincts and struggle to feel sure of ourselves.
 
When we find it difficult to trust our intuition, it may be due to fear of rejection, oversensitivity to criticism, discomfort with the prospect of failing or looking foolish, and resistance to change.
 
Our ability to trust our instincts while respecting those around us with differing opinions connects us to the energy of the Solar Plexus Chakra.
 
The Solar Plexus Chakra is located in the abdomen and impacts several digestive organs including the stomach, pancreas, upper intestines, gallbladder, and liver. As a center for vitality, strength, and self-actualization, balance in this area results in the courage to take healthy risks and be generous.
 

Our ability to trust our instincts connects us to the energy of the Solar Plexus Chakra.

 
When the Solar Plexus Chakra is imbalanced, it can manifest as digestive issues, feeling helpless (or, alternatively, needing to be praised for the help we provide), and over-concern about body image or appearance.
 
Want to learn more about the Solar Plexus Chakra? Check out Solar Plexus Chakra 101 to understand how the balance of this chakra impacts your life
 
We create Solar Plexus Chakra healing every time we follow our instincts, face our insecurities, and let go of our ego’s need for power over others.
 
During our yoga practice we bring balance to this area by becoming aware of and activating our core muscles (both front and back!) and moderating over-effort with easy breathing and non-competitiveness. Through the following five practices, you can bring more balance to this chakra and activate Solar Plexus Chakra healing.
 
 

Here Are 5 Solar Plexus Chakra Healing Yoga Practices For Inner Strength and Confidence:

These practices include a hand gesture (mudra), a healing sound (mantra), and three yoga postures (asana) for greater Solar Plexus Chakra balance.
 

1. Boat Pose (Navasana)

In Boat Pose, you root down into the earth with your sitting bones and extend up to the sky through the crown of your head and your toes.
 
Boat-Pose
 
Alternate versions of this pose can be done with your knees bent and your shins parallel to the mat (for less intensity), or your arms lifted overhead (for more intensity). Stay in this pose for five to ten breaths to build strength in your core.
 
While in the pose, challenge yourself to take smooth breaths, to refrain from holding your breath, and to honor your body’s limits by coming out of the pose when your gut tells you to.
 

2. Reverse Plank Pose (Purvottanasana)

This pose teaches you what it feels like to raise yourself up (on a physical level) and that you’ve got what it takes! Ground down into the base of your fingers and also into the backs of your heels.
 
reverse-plank-pose
 
To lift your hips off the earth, engage the muscles along the backside of your body – contracting your glutes, hamstrings, and spinal muscles.
 
Hold the position for five to ten breaths with your thighs drawing toward one another and your head extending away from your toes.
 

 
 

3. Sun Mudra (Surya Mudra)

This mudra, or hand gesture, can be done from a seated position with your hands resting easily on your thighs. To form the mudra, fold your ring fingers toward your palms and hold them down with the tips of your thumbs.
 
sun-mudra
 
This mudra can be held for three to five minutes to increase vitality and balance your metabolism. It activates the body’s fire energy. Referred to as the “Sun Mudra,” it encourages radiant health as well as strong digestion.
 
Want to learn more about mudras? Check out these Common Mudras, Their Meaning, and How to Practice Them
 

4. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

This posture provides a wonderful twist for your spinal column. Protect your spine by staying firmly upright on your sitting bones. Stop rotating before you experience labored breathing. Extend through the crown of your head to ensure the twist continues from your neck to the base of your spine in one long line of energy.
 
If you are unable to keep both sitting bones grounded when you bend your bottom leg toward you, then straighten your lower leg out.
 
Hold the pose for five or more slow, deep breaths.
 

 
 

5. RAM (Manipura Bija Mantra)

In addition to body positions and breathing techniques, yoga also gives us sound and vibration to work with imbalanced energy. The Solar Plexus Chakra vibrates with the sound “RAM” (pronounced RA-UHM with a rolled “r” if possible).
 

 
For the greatest impact, chant this sound aloud while you focus your attention on your abdomen. If you are in a public space, try chanting the mantra silently.
 
 

Connect With Your Solar Plexus Chakra to Feel Strong and Confident

You have everything you need inside of you – this is the ultimate teaching of yoga. The glowing light of the sun is radiant and unapologetic.
 
Bringing balance to the fire energy found in your Solar Plexus Chakra will allow you to shine with humble confidence.
 
Connect to this notion whenever you feel overly concerned about how you compare to others and use these practices as you see fit.
 
 
Photo credit: Angelique Raptakis

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Hannah Leatherbury

​Yoga found Hannah in the midst of an existential crisis fifteen years ago. She now teaches in the metro-DC area. Her recorded meditations are freely available on her audio blog and through the Insight Timer app.

HannahLeatherbury.com

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