Lauren HollandBy Lauren Holland

Updated November 2026

Yoga poses for solar plexus chakra are postures that engage the core, open the upper abdomen and encourage steady breathing. In yoga tradition, the solar plexus chakra, called Manipura, is linked with personal power, willpower and digestion. This guide gives you six poses, a short sequence and breath cues you can practice in about 15 minutes.

Why the Core Matters for This Chakra

Manipura sits roughly at the level of the navel and upper stomach. Practitioners often describe it as the center of motivation and self-direction. Physically, poses that work the core and front body tend to feel energizing, while gentle backbends and twists help release tension around the diaphragm. These connections are traditional and experiential, so treat them as a framework for your practice rather than medical claims.

Shopping for one? See our guide: Seated Yoga Poses for Beginners: 5 Best Picks Compared (2026).

Six Core Poses for the Solar Plexus

1. Boat Pose (Navasana)

Sit with knees bent and feet flat. Lean back slightly, lift your feet until shins are roughly parallel to the floor, and extend your arms forward. Hold for 5 breaths, then rest. Keep your spine long and avoid rounding.

2. Locust Pose (Salabhasana)

Lie on your belly with arms alongside your body, palms up. Inhale, lift your chest, legs and arms off the mat, and hold for 3 to 5 breaths. Keep your neck neutral by gazing slightly forward.

3. Cobra Pose (Bhujangasana)

From belly-lying, place palms under the shoulders. Press into your hands and lift the chest, keeping elbows bent and close to the body. Stay low, with the lift coming from your upper back, for 3 to 5 breaths.

4. Half Boat Twist (Ardha Navasana Twist)

Sit tall, lift your legs to a comfortable angle, and place one hand on the floor behind you. Gently rotate your torso toward the raised side. Repeat on the other side. Twists are said to support digestion and circulation, so move slowly.

5. Plank Pose (Phalakasana)

Start on hands and knees, step back into a straight line from head to heels, and stack wrists under shoulders. Engage your belly and hold for 20 to 30 seconds. Drop to your knees if your lower back arches.

6. Child’s Pose (Balasana)

Sit back on your heels, widen the knees slightly and fold forward, resting your forehead on the mat. Breathe into the back body for 1 minute. This pose balances the effort of the core work.

A 15-Minute Solar Plexus Sequence

  1. Warm up with 5 rounds of slow cat-cow (about 1 minute).
  2. Boat Pose, 3 rounds of 5 breaths.
  3. Locust Pose, 3 rounds of 3 breaths.
  4. Cobra Pose, 2 rounds of 5 breaths.
  5. Half Boat Twist, 3 breaths per side.
  6. Plank Pose, 2 rounds of 20 seconds.
  7. Child’s Pose, 1 minute of slow breathing.

Breathe through the nose whenever possible. For a beginner-friendly progression, start with the first three poses only. If you are working on more advanced flexibility, our guide to Top Yoga Poses for Flexibility: 8 Stretches That Actually Work is a useful next step, and you can also read Beginner Yoga Poses for Flexibility: 8 Easy Stretches to Start to build a solid foundation.

Common Mistakes and Tips

  • Holding your breath during Boat Pose. Keep breathing steadily.
  • Letting the lower back collapse in Locust or Cobra. Lift from the upper back.
  • Forcing twists. Rotate from the ribs, not the neck or hips.
  • Skipping Child’s Pose. Rest between effort and recovery.
  • Practicing on a slippery floor. Use a non-slip mat for planks and Boat.
  • Non-slip yoga mat: Helps keep your hands and feet steady during Plank and Boat Pose. View on Amazon
  • Yoga blocks: Useful for raising the floor in twists or supporting your hands in Cobra. View on Amazon
  • Yoga strap: Helps you hold extended legs in Boat Pose without strain. View on Amazon

FAQ

Do I need to be flexible to practice these poses?

No. Most of these poses work with modifications, such as bent knees in Boat Pose or a smaller range in twists. Flexibility improves gradually with regular practice.

How often should I practice solar plexus yoga?

Three to four sessions per week is a practical starting point. Listen to your body and rest when needed.

Should I consult a professional before starting?

Yes, especially if you have back, abdominal, digestive or heart conditions, or are pregnant. A qualified yoga teacher or healthcare provider can advise on safe adjustments.

Conclusion

Yoga poses for solar plexus chakra combine core strength, twisting and steady breathing into a short, repeatable routine. Start with the three foundational poses, add the rest as your comfort grows, and keep your breath steady throughout. Consistency will matter more than intensity.

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Lauren Holland

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our yoga guides, checking product details against manufacturer specifications and owner feedback.