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If you’ve ever had an inner urge to regain your power, reignite your self-worth or take back control over where life is leading you, chances are it’s time for some Solar Plexus Chakra love.
In the ancient system of chakras, this energy centre is concerned with your power, will and sense of self. We’ll dive into what the Solar Plexus Chakra is, how it impacts your life, and provide symptoms of imbalance, along with some tangible tools to help bring balance and strength, so you can be more confident in living with clarity of direction.
Understanding the Solar Plexus Chakra
The Solar Plexus Chakra is the third of the seven primary chakras, and in Sanskrit, this energy centre is known as Manipura, which means “City of Jewels.” Chakra 3, the solar plexus chakra, is located in your upper abdomen between the navel and below rib cage. This centre of identity is about who you are. It’s your centre of self-esteem, personal power and motivation.
Energetically, the Solar Plexus Chakra element is Fire, and this should come as no surprise – I mean, this is your inner flame – your thing that burns motivation into action, right? It is a bright yellow colour — the same as the sun and represents light, clarity and energy. On a physical level, it affects digestion and metabolism as it relates to the stomach, liver, pancreas and small intestine.
When this chakra is in balance, you feel confident and assertive without being aggressive. You can act decisively, decide things with confidence and be firm in your opinion. You possess a solid sense of self and the capacity to establish healthy boundaries while maintaining openness and respect for others.
Why the Solar Plexus Chakra Matters
The Solar Plexus Chakra is the way you relate to yourself at your core. It controls your self-worth and determines how much you believe in yourself. When you’re connected to this power source, it feels like you are the protagonist in your own life story—you are confident and strong with clear values guiding where to go.
This chakra is also responsible for your willpower and discipline. If you’ve ever attempted to stick with a plan, begin working on a project or carry out a commitment, the strength to do so arises from this region. When Manipura is balanced, you are strong-willed and focused.
This chakra, emotionally and mentally, gives clarity and decision-making. It enables you to trust your gut, make aligned decisions and remain resilient in the face of adversity.
Physically, it is closely tied to digestion, both in a literal and metaphorical sense. Your Solar Plexus processes your experiences and emotions much in the same way you digest food, helping you “digest” what life sends your way.
Signs of an Imbalanced Solar Plexus Chakra
The Solar Plexus Chakra is one of many energy centres in the body, and it can also fall out of balance. When it’s blocked or underactive, you may experience issues with low self-esteem, chronic self-doubt, and always needing approval from others.” You may feel that you’re floating through life rudderless and insecure, frequently doubting yourself or shying away from a fight.
On a physical level, this may present itself in the form of digestive concerns, fatigue and sluggish metabolism or disrupted blood sugar levels. Emotionally, this may present itself as: passive attitude lack of motivation. Fear of failure.
On the other hand, an overactive chakra can produce a personality that is too dominating. You may get overly controlling, too perfectionistic or impatient with others. It can result in aggression, snobbery & inflated ego! Physically, this could manifest as ulcers, acid reflux or an overactive digestive system.
The key is in striking a balance — one that makes you feel strong and empowered, but not over-empowered or domineering; confident yet remaining humble.
Restore Your Power: How to Heal the Solar Plexus Chakra
Luckily, there are plenty of soft yet effective ways to restore balance in your Solar Plexus Chakra.
One of the easiest yet most powerful tools is affirmations. Forster says repeating daily empowering solo phrases can help retrain the way you start thinking of (and about) yourself. Encouragements such as “I am confident and capable” or “I stand in my power” can do the work of unrooting negative self-beliefs and building confidence.
Meditation: Meditation is a powerful activity, too. To meditate, Focusing-On-The-Solar-Plexus is to think of a golden yellow sun just below the navel. As you inhale, deeply think of this glowing light spinning and expanding, burning up fear and doubt. You can also meditate on the seed mantra “RAM” silently or out loud to activate this area.
Pranayama: Energise, detoxify and engage your core as you practice breath-work, including techniques like Kapalabhati (Skull-Shining Breath). This dynamic way of breathing awakens the fire element within and gives you a kick start into action. It extracts added benefits from it, too, especially for someone who’s feeling stuck or sluggish or uninspired.
Also Read: Sacral Chakra: Location, Meaning, Balancing, and More
Diet: It all starts with your diet. To balance your Solar Plexus chakra, eat the yellow foods: bananas, maize and pineapple as well as bell peppers. Warming, easily digestible foods like soups, grains (particularly rice and oats), and digestive spices such as ginger, turmeric, and cumin stoke your internal fire.
Yoga: Yoga is a complete way to balance this chakra. Postures that target the core, such as Boat Pose (Navasana), support building strength from your centre. Warriors develop confidence and courage. Bow (Dhanurasana) opens up the area across all of it; Plank missed significantly, in an admirable job at that. And every posture not only tones your body but trains and centres the mind in inner power.
Sunlight: Last but not least, being in the sun is so very nourishing to the Solar Plexus. This chakra, like plants in the sun, certainly loves it. A brief walk out in the sunshine or even just getting a little sun exposure for 10–15 minutes daily can help boost your mood and rejuvenate you naturally.
Awaken the Solar Plexus Chakra Through Targeted Yoga Practices
Solar Plexus Chakra (Manipura), the third chakra, is fueled by movement and core activation. As this is the fire or Agni chakra, to form yoga poses for that specific energy centre, aim at lighting your inner fire and bolstering core strength and willpower on all levels.
All of these yoga asanas are vigorous enough to activate and stimulate the Manipura Chakra:
Boat Pose (Navasana)
Why it works: “Boat Pose directly stimulates the abs, where our Solar Plexus Chakra is located,” says Greenfield. The posture demands firmness of will, sense of balance and core strength – all that Manipura stands for!
How to do it:
Sit on the floor with your legs straight. Lean back, engage your core and lift your legs off the ground to form a “V”, hovering just above the floor. Extend your arms out so they are parallel to the ground. Hold and breathe deeply.
Good for building physical and mental stamina, tones the core muscles and stimulates the digestive system.
Bow Pose (Dhanurasana)
Why it works: Bow Pose stretches the front body, stimulates digestive organs and ignites that inner fire with a strong backbend.
How to do it:
Lying on your stomach, bend and reach back to hold onto the ankles. Inhale, then push your chest and thighs off the floor while pulling up with your ankles. Concentrate your breath into your stomach.
Benefits: Opens the solar plexus area, improves digestion and increases emotional strength.
Warrior III (Virabhadrasana III)
Why it works: This challenging balancing pose requires stability and strength throughout your lower body, upper body (including the core). It helps cultivate focus, determination and confidence.
How to do it:
Start in a high lunge. Transfer your weight to the front foot and bend at the hips, lifting the back leg off the ground so that the body becomes a T shape. Reach your arms forward or hold at your heart centre.
Benefits: Improves coordination, self-control and develops mental concentration—all of which are important traits for a strong Solar Plexus.
Plank Pose (Phalakasana)
Why it works: The plank is one of the strongest core-building poses, and this directly deals with Solar Plexus energy. Plank pose builds both your physical and energetic stamina.
How to do it:
Start in a straight arm plank position with shoulders stacked over wrists and core engaged. Breathe deeply and hold for 30–60 seconds.
Benefits: Tones the abdomen, strengthens your resolve and clears stale energy from the core.
Camel Pose (Ustrasana)
Why it works: A heart and solar plexus opener, this pose stretches the abdomen while promoting vulnerability with strength.
How to do it:
Begin in a kneeling position on the floor, your knees hip-width apart. Place your hands on the small of your back for support, and then reach over backwards toward your heels. Let your chest engage, and take a breath into the space above the navel.
Benefits: Unblocks energy in the abdomen and chest, helps to build self-esteem, promotes emotional release.
Seated Spinal Twist (Ardha Matsyendrasana)
Why it works: Twisting promotes digestion and detoxification—two critical components of Manipura Chakra’s wellbeing.
How to do it:
Sitting, one leg extended, the other crossed. Twisting that torso toward the bent leg, one hand behind your back and the other on the outside of the bend. Keep your spine tall.
Benefits: This is good for digestion, tones the abdominal organs and eliminates mental inertia.
Sun Salutations (Surya Namaskar)
Why it works: This dynamic movement of asanas helps to create internal heat and improve circulation in the body, leaving you feeling energised all over — great for igniting Manipura energy.
How to do it:
A dynamic sequence of forward folds, lunges, upward dog and downward dogs in a cycle with your breathing.
Benefits: Stimulates the fire element, increases metabolism and helps build confidence and clarity.
Susan’s Inner Power Reclaimed: A Solar Plexus Chakra Healing Journey
When Susan, a 42-year-old woman, began her healing journey, she was struggling with deep-rooted feelings of low self-esteem, chronic indecision, and an overwhelming sense of powerlessness. These symptoms reflected a classic imbalance in the Solar Plexus Chakra (Manipura) – the energetic centre responsible for personal power, confidence, and self-worth.
Susan was on a mission to make this stop, and she found her destination in the practice of holistic healing. Her treatment plan was a mix of daily affirmations, Solar Plexus meditations, and learning how to tap into her intuition for decision-making through mindfulness practices. She frequented empowerment workshops, made quantum leaps in her nutrition and exercise lifestyle, and embraced gentle movement to ignite core energy.
Months went by, and Susan witnessed an amazing transformation. Levelling her self-esteem continually, she was increasingly clear about what to decide, and most of all, taking back the power in her life. Susan was able to rekindle her feeling of being alive, vibrant and totally within control of her life by giving love to her Solar Plexus Chakra.
Though significantly longer and a bit less direct, ultimately, this is yet another situation where targeted energetic work coupled with real-life lifestyle changes was able to bring balance back to the Manipura, leading to deep emotional healing.
Final Thoughts
The Solar Plexus Chakra is your fire – it’s what gives you the go-get-em attitude, confidence to get done what needs to be done, and ability to create the life of your dreams. When it is in balance, you feel confident, strong and deeply dialled into your purpose. But when it’s out of whack, life can seem perilous and overwhelming.
The good news is, with easy regular practices – from affirmations to breathwork and mindful eating to yoga – you can start shifting energy in this all-important chakra. As you do, not only will you feel stronger in your body, but passionate, fearless and palpably on track from the inside out.
By taking the time to heal your Solar Plexus Chakra, you’re not only clearing and healing some of your energy, but it’s like stepping back into a part of yourself that is truly powerful.
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