Manipura Chakra yoga poses & playlist

Over the past few weeks, I’ve been theming my classes around the chakras. We started with the root chakra (safety/security/grounding), then the sacral chakra (expression/creativity/sensuality) and this week we’re on the third chakra — Manipura or solar plexus. This is a biggie. Many of us struggle with balance in No. 3.


What is the manipura/solar plexus chakra and why should I care?

Manipura means “lustrous jewel.” This chakra is located around the navel and involves your digestive organs. It’s associated with the color yellow and the element fire. Oh, and it’s the house of your personal power. Whoa. That’s worth repeating.

Manipura chakra houses your personal power.

When your third chakra is in balance this manifests as:

  • Courage
  • Confidence
  • Strong self-worth
  • Ability to share your unique gifts
  • A sense of control over your life

And when your third chakra is imbalanced this might appear as: 

  • Fear
  • Low self-esteem
  • Body image issues
  • Self-doubt
  • Victimization
  • Digestive issues
  • Addiction

I’m sure you’ve struggled with some if not all of the challenges on this list at some point — which is why I think it’s so important. It is in the third chakra that we are able to truly free ourselves from our illusion and our complexes so we can be the powerful warrior princess (or prince) we were meant to be.


Cool but is yoga really magical enough to help with all that?

Chakras aren’t just about yoga sequences. A lot of the real work happens inside. The yoga postures I’m sharing below cannot replace that inner work such as therapy, journaling exercises and confrontations with the skeletons in your closet. That being said, certain yoga postures can help to support you on your quest for third chakra strength.

Think of it as a good pair of running shoes. You can walk/jog/run for miles barefoot. You can also do it in OK-ish shoes. But when you have a good pair of kicks it sure helps. Yoga can be your good running shoes in the marathon of life.


Yoga poses for manipura/solar plexus chakra

Revolved chair

Revolved chair for third chakra

Downdog to knee to nose

Crow or side crow

Warrior I, II and/or III (Warrior III shown)

Pyramid pose

Half moon

Third chakra playlist

This is the playlist I'm using this week. Lots of fire, some drums, a little chanting and some vulnerable slow jams (vulnerability is power too) to balance it out. I'd also recommend adding a candle to your practice — it's great for drishti plus candle gazing can help ignite your manipura chakra. I'm adding a battery-operated candle (safety!) in front of each student's mat for this class.


All of the yoga poses in this post were are my C2 classes this week, along with some pretty killer core work. But you don’t have to do core work to work your third chakra. If you’re feeling a little less like sweating and more like getting it om, I shared a meditation focused on manipura in an earlier post.


So move, meditate and do that inner work to strengthen your third chakra and get in touch with your inner warrior princess (or prince).