Solar Plexus Vinyasa Sequence

by | Feb 20, 2022 | Chakras

What is your solar plexus chakra? Known in Sanskrit as manipura chakra, the solar plexus chakra is represented by the fire element. In yoga philosophy, chakras are subtle bodies, or energy centers, located along the base of the spine. Manipura is the third of seven chakras and is the seat of our power and self-worth. The solar plexus chakra is known as the furnace of transformation and is deeply associated with core strength and the ability to know ourselves completely.
Manipura translates to ‘city of jewels’ and represents self-illumination and personal power. The solar plexus chakra is represented by the color yellow and is associated in yoga with the bija mantra seed sound Ram.   
When the solar plexus chakra is balanced we are confident and intentional. We trust our instincts and are free to move with purposeful action. In yoga, we call this energetic state of being sattvic. In this state, we are able to confidently practice discernment and can trust our intuition to inform and guide us. 
An imbalanced solar plexus chakra can contribute to issues around self-worth, procrastination, digestion, and feelings of overwhelm.  
Where is your solar plexus chakra? The solar plexus chakra is located at the navel center. The solar plexus, also called the celiac plexus, plays an important role in the functioning of the stomach, kidneys, liver, and adrenal glands. In yogic philosophy, it represents our ability to thrive, transform, and propel.

What affirmations are good for the solar plexus chakra? Affirmations are positive statements that confirm something to be true. Affirmations are a helpful tool for improving self-esteem and embodying certain qualities we endeavor to possess. Affirmations can be added to any yoga routine or used as an accessible part of many self-care rituals. You can introduce affirmations first thing in the morning, before practice, or anytime throughout the day as a way to connect and reground. Affirmations for the solar plexus chakra include:
I am a conduit for change.
I am powerful and unique.
I am worthy. 
I am courageous and brave.
I am able.
I am strong. 
What poses are good for solar plexus chakra? Poses that bring awareness to the abdominal muscles that encourage strength and presence are great for solar plexus chakra. Poses like wind removing pose, triangle, chair, revolved high lunge, revolved low lunge, and pyramid pose can help develop awareness around the solar plexus chakra. 
Solar plexus chakra vinyasa flow
This solar plexus chakra mini vinyasa flow is wonderful for cultivating inner strength. Try it in the morning after you’ve warmed up before eating or as a midday pick-me-up. Feel free to incorporate yoga props such as blocks for additional support.
Arrive
Begin in child’s pose. Drop into the moment by welcoming ujjayi breath in through the nose, out through the nose, keeping slight constriction in the back of the throat. 
Use the breath to expand the lungs and abdomen fully. Inhale, I am powerful. Exhale, I am strong. Stay for 1-3 minutes. 
Move 
Inhale, gaze forward, and walk the hands to the right. Fold for a lateral side stretch, breathing deeply into the left side. Keep it active by spreading the fingers wide and pressing into the earth. Option to place the left hand on top of the right. Stay for 3-5 breaths. 
Inhale, gaze up. Walk the hands through the center. Exhale for active child’s pose. 
Inhale, gaze forward, and walk the hands to the left. Fold for a lateral side stretch, breathing deeply into the right side. Keep it active by spreading the fingers wide and pressing into the earth. Option to place the right hand on top of the left. Stay for 3-5 breaths. 
Walk yourself back through center and exhale for an active child’s pose.
Inhale to table top. Find your ujjayi breath and allow it to energize you from the inside out. Spread the fingers wide. Press through the heel of the hands and grip into the earth. Hands under shoulders, knees under hips, take a full breath. Lengthen the spine and engage the abdomen by tucking the tail slightly to find an active table top. Stay 3-5 breaths. 
Take a full breath in. Exhale tuck the toes coming into downward facing dog.
Bend the knees a lot and imagine the heels sinking towards the floor. 
Find strength and stability in your downward facing dog for 3-4 breaths. 
Inhale, gaze forward. Exhale, step or hop to the top of your space. Maintain ujjayi as you forward fold. Bend the knees and reach for opposite elbows coming into ragdoll. Inhale, I am powerful. Exhale, I am strong. 3-5 breaths. 
Inhale, rise up. Exhale, tadasana. 
Inhale, chair pose. Option to place a block between the thighs to find strength and connection. 
Exhale the hands to heart center and breathe. Broaden the collar bones and keep the spine long. 
Take a full breath in, exhale twist right placing the left elbow outside the right knee. Stay for a full round of breath. 
Inhale in center, exhale to forward fold. 
Inhale, half lift.
Exhale, plant the hands, take a vinyasa. Come all the way to down dog or child’s pose.
Inhale gaze forward. Exhale, step or hop to the top of the mat. Forward fold.
Inhale to rise up. Repeat chair twist on the left side, moving through an optional vinyasa. 
Come to child’s pose and release the ujjayi breath. 
Be
Come to supine and draw the knees into the chest. Options to place hands on hamstrings or shins. Inhale as the legs move slightly away from the body, exhale and bend the elbows to compress the lower digestive tract. Repeat 3-5 rounds.
Release the legs long coming into savasana. 
Repeat the affirmation- Inhale, I am powerful. Exhale, I am strong. Stay for 3-5 minutes.

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