Shifting the balance in your solar plexus is an important concept in yoga. Under the chakra system, the area incorporating your solar plexus, digestive system and navel is called manipura. This chakra is important for self-motivation, self-esteem and energy. It also governs metabolism and digestion. Numerous yoga poses and techniques are used to shift the balance in your solar plexus. Always consult a doctor before trying a new exercise.
Significance
Chakras are located in varying positions in your body. Manipura is located above your svadisthana, or second chakra that incorporates the hips and genitals, and below your anahata, or fourth chakra located at your heart. Under yoga theory, an imbalance in your solar plexus area can cause numerous problems. For example, if you're deficient in this area, you may suffer low self-esteem, whereas if you have an excess, you’re likely to have an inflated ego. Deficiency also can cause mild depression, poor digestion or eating disorders and the feeling that you lack personal power. Excess can lead to feelings of anger or hatred, perfectionism and too much emphasis on status or power. Your solar plexus also is seen as the bridge between your upper and lower chakras.
Increasing Fire or Strengthening
In yoga, numerous poses are used to strengthen or open your solar plexus and thus the build heat and energy that fuel your third chakra. This translates to better confidence, vitality and self esteem. Boat pose and warrior poses are examples. With boat pose, you lift your feet from the floor at a 45-degree angle and raise your torso toward your legs so that your body forms a "V" shape. Your arms are stretched along your legs so that they're parallel to the floor. With warrior one, you stand with your feet about four feet apart and raise your arms so that they're perpendicular to the floor. Your front leg is bent and your front foot faces the same direction as your knee. Your back leg is straight and your back foot is turned to a 90-degree angle.
Cooling Fire and Calming
Other yoga poses are used to correct an excessive third chakra. For example, passive backbends are meant to be restorative and cool the fire in your belly, hence calming the solar plexus area. To perform a passive backbend, roll a blanket into a cylinder shape. Lie on it so that your shoulder blades rest on the rolled blanket. Rest your head and the main part of your shoulders on the floor. Lift your breastbone as you stretch your legs out through your heels. Bring your chin toward your chest to lengthen your neck, then extend your arms over your head and rest them on the ground.
Other Exercises
Breathing exercises, meditation exercises and affirmations -- also called mantras -- also are used in yoga to shift your solar plexus area. Diaphragmatic breathing, or breathing into your solar plexus, is meant to have a soothing effect. “The Pure Heart of Yoga,” by Robert Butera, recommends visualizing a golden light filling your solar plexus as you breathe. Butera also suggests visualizing light radiating from your solar plexus to the rest of your body as a meditation exercise. To use an affirmation, create a phrase such as, “I am strong,” or “I am relaxed.” You may chant it or repeat it aloud or silently to yourself as you practice yoga. Mantras also may be used to bring balance to your third chakra at other times, such as before a presentation.
References
- Yoga Journal: Asanas for the Chakra System
- The Pure Heart of Yoga: Robert Butera
- Your Yoga Bodymap for Vitality; Jenny Beeken
- Yoga Journal: Boat Pose
- Yoga Journal: Warrior 1 Pose
- Yoga Journal: Sequences for Scoliosis
- The Science and Philosophy of Teaching Yoga and Yoga Therapy; Jacqueline Koay and Theodora Barenholtz
