Yoga For The Solar Plexus

The Solar Plexus (lustrous gem) is the third chakra and is located at the centre of your belly button and extends up to the breastbone. This chakra is the source of your personal power and where your self-confidence stems from and is all about energy and strength.

When it comes to yoga poses for energy and strength we really are spoiled for choice but here are a few of my personal favourites.

Warrior I (Virabhadrasana I)

• Standing in Mountain Pose with your feet 4/5 feet apart.
• Turn your right foot out to a 90-degree angle and your left foot in at 45-degrees.
• On the inhale raise your arms above your head, keeping them straight and shoulder distance apart, palms facing each other and fingertips pointing to the ceiling.
• On the exhale slowly let your head fall back taking care not to put any strain on your neck and gaze upwards.
• Stay here for a few breaths, breathing normally.
• Repeat on the other side.

Warrior II (Virabhadrasana II)

• Standing in Mountain Pose with your feet 4/5 feet apart.
• Turn your right foot out to a 90-degree angle and your left foot in at 45-degrees.
• On the inhale extend your arms out to the sides at shoulder level with your palms facing downwards and your torso facing forward.
• On the exhale bend your right knee so it’s in line with your right heel and the right thigh parallel to the floor so your leg is at a right angle.
• Your left leg should be straight and the soles of your feet pushed into the floor.

Warrior III (Virabhadrasana III)

• Standing in Mountain Pose, take a step back with your right foot.
• Bring the weight onto your left leg and place your hands on your hips and engage your core.
• Hinge forward with your torso and begin to lift your right leg so it is parallel to the floor.
• Keep your left foot grounded into the mat and when you’ve found your balance extend both arms forward with palms facing each other.
• Push down through your standing leg and out with your raised leg.
• Keep your gaze towards the mat or floor.
• Hold this pose for as long as is comfortable.
• To come out of this pose, slowly lift your hands up over your head and bring both feet down to the mat in Mountain Pose.
• Repeat on the other side.

Triangle Pose (Trikonasana)

• Start with your feet parallel and 3 feet apart.
• Turn your right foot out to a 90-degree angle and your left foot to a 45- degree angle.
• Raising your arms to shoulder level now extend your right arm and bring your right hand down towards the floor or rest it on a block or brick.
• Raise your left arm straight up towards the ceiling and move your torso over your front thigh.
• Keeping your core engaged turn your head toward the palm of your outstretched hand taking care not to put any pressure on your neck.
• Turn your head to look forward and bring your body beck to vertical and stretch your arms out to shoulder level.
• Relaxing your arms down by your sides bring your feet back to parallel and repeat on other side.

Standing Half Moon Pose (Ardha Chandrasana)

• From Triangle Pose bend your left knee and reach your right hand to the floor. If you can’t place your hand flat on the floor used a foam or wooden brick.
• Place your right hand on your right hip and raise your right leg.
• When you have your balance raise your right arm so a straight line extends from your right and left hands and straighten your front leg.
• Extend the heel of your raised foot and turn your chest towards the sky.
• To come out of the pose, bend your front knee and bring the raised leg back down to the mat and come up to standing.
• Repeat on the other side.

Side Angle (Parsvakonasana)

• Starting in Warrior II extend your left side over your forward leg and rest your left arm on your thigh place the fingertips of your left hand on the floor just outside your front leg.
• Reach up with your right arm and rotate your palm forward
• Extend your arm overhead. Keeping your back leg straight and rolling your torso so your chest is open.
• Repeat on the opposite side.

Plank

• Start on all fours with your arms straight.
• Tuck your toes under and step both feet back, straightening your legs.
• Inhale and raise your chin and head so you’re looking straight in front of you.
• Making sure your body is parallel to the floor, engage your core and extend your chest.
• Exhale and push your body weight onto the palms of your hands evenly.
• Gaze towards your fingertips
• Take a few breaths here then bring your knees back down onto the mat so you’re on all fours again.

Boat Pose (Paripurna Navasana)

• Starting in a seated position with your legs bent.
• Keep your spine straight and begin to lean back until your feet float off the floor.
• Slowly begin to straighten your legs and stretch your arms out in front of you parallel to the floor.
• Balancing on your ‘tripod’ (tailbone and sit bones), lift your chest and gaze forward.
• If straightening your legs is too challenging you can keep your legs bent at a 45 degree angle with your shins parallel to the floor.
• Stay in the pose for 10 seconds to begin with and come out of the pose if you feel any pain in your lower back.

Bow Pose (Dhanurasana)

• Lie with the front of your body on your mat
• Rest one side of your head on the floor or rest your forehead on a folded blanket in front of you
• Placing your chin on the floor bend your knees and take hold of the outer edges of your feet or ankles
• Keeping your knees hip-distance apart inhale and raise your chin off the floor and look straight in front of you
• Exhale and push the soles of your feet up towards the ceiling lifting your thighs off the floor whilst pressing your belly to the floor and lifting your chest.