The solar plexus chakra is all about your inner power, self-esteem and confidence. When your solar plexus chakra is out of balance you are doubtful, insecure, and seeking continuous approval. These five chakra yoga poses will help you unblock and bring balance to your Manipura.

The Sanskrit name for the solar plexus chakra is Manipura which is often translated as “city of jewels” (Mani meaning “gem,” and Pura meaning “city.”).


    1.  Bow pose (Dhanurasana)

      The Sanskrit name for the bow pose is Dhanurasana with Dhanu meaning ”bow” and Asana “pose”.

      Benefits Of Bow Pose

      The bow pose:

      • strengthens back muscles and glutes,

      • stretches hip flexors and hamstrings,

      • helps improve posture (especially after hours of slouching at your desk),
      • stimulates abdominal organs (can be useful to help with stomach discomfort or constipation),

      • opens the rib cage (improving the respiratory system),

      • reduces anxiety, stress, and fatigue,

      • relieves the symptoms of menstruation.

      The video: “Dhanurasana: Bow Pose – Yoga Pose Guide Tutorial” by

      root chakra affirmations poster framed

      Grab your FREE printable cheat sheet cards for each of your seven chakras. A handy reference guide when working with your chakras :).


      2.  Plank pose (Kumbhakasana / Phalakasana)

      The Sanskrit name for the plank pose is Kumbhakasana with Kumbhaka meaning ”breath retention” or Phalakasana with Phalaka meaning “plank”.

      Benefits Of Plank Pose

      The plank pose:

      • strengthens the spine, core, and back muscles,

      • reduces back pain,

      • improves posture,

      • decreases the risk of neck and back injuries,

      • boosts metabolism,

      • improves balance and coordination,

      • improves mental focus,

      • reduces stress,

      • boosts confidence.


      The video: “Plank Pose – Yoga With Adriene” by Yoga With Adriene


      3.  Crescent pose (Anjaneyasana)

      The crescent (the crescent lunge) pose is called Anjaneyasana in Sanskrit and got its name from Anjani (Anjana) – the mother of the Hindu god – Hanuman.

      Benefits Of Crescent Pose

      The crescent pose:

      • stretches and strengthens the lower and upper body,

      • tones the entire body,

      • opens chest and shoulders,

      • increases balance and stability,

      • increases focus,

      • energizes the body,

      • helps with insomnia,

      • boosts self-confidence.


      The video: “How to do Crescent Lunge | Anjaneyasana Tutorial with Briohny Smyth” by Alo Moves – Online Yoga & Fitness Videos

      root chakra affirmations poster framed

      Grab your FREE cheat sheet cards with stones for each chakra. A handy reference guide when working with your chakras :). 


      4.  Downward-Facing Dog  (Adho Mukha Svanasana)

      The Sanskrit name for the downward-facing dog is Adho Mukha Svanasana with Adho meaning ”down”, Mukha: ”face” and Svana meaning “dog”.

      Benefits Of Downward-Facing Dog Pose

      The downward-facing dog pose:

      • strengthens and stretches the upper and lower body,

      • improves circulation,

      • helps prevent osteoporosis,

      • relieves neck and back tension,

      • can help reduce brain fog,

      • relieves stress,

      • boosts energy.

      The video: “Downward Dog: Tutorial, Tips, & Benefits” by DoYou


      5.  Revolved Triangle pose (Parivrtta Trikonasana)

      The Sanskrit name for the revolved triangle pose is Parivrtta Trikonasana with Parivrtta meaning ”revolve” and Trikona  “triangle”.

      Benefits Of Revolved Triangle Pose

      The revolved triangle pose:

      • stretches back, hamstrings and thighs,

      • increases flexibility,

      • strengthens legs and abdominal muscles,

      • opens hips, shoulders and chest,

      • improves balance,

      • stimulates the abdominal organs improving digestion,

      • boosts metabolism,

      • increases focus.

      The video: “How to do Parivrtta Trikonasana (Revolved Triangle Pose)” by Ventuno Yoga

      The reference charts you might find useful. To save or print the printables, just click on the one you like 🙂

      There are many methods to balance and heal your solar plexus chakra; yoga being one of them. Check other tips and practices to unblock and balance your solar plexus chakra.


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      And before you go to grab your yoga mat, make sure to grab your FREE chakra printables to decorate your yoga space with :)!

      Grab your FREE printable Chakra Posters!

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