Ways to Exercise the Solar Plexus Chakra

The solar plexus is located in the upper abdominal cavity, approximately two inches above the navel. The solar plexus houses the third chakra which is responsible for willpower. When the solar plexus chakra is unbalanced, you often feel low self-esteem and physically suffer from digestive issues. If the chakra center is closed, you may feel worried and tired. When the center is too open, you often feel the need to control and judge, which can turn into anger. When this area is balanced, you feel empowered and confident, without the need to control. To bring balance to this chakra, you can physically work the muscles and tissues that are housed in and around the solar plexus.

  1. Warrior I and II

    • Warrior I and II stregthen and open the solar plexus.

      Warrior I and II are yoga poses, or asanas, that expand the solar plexus, which has an opening effect on the chakra center. To perform the Warrior I yoga pose, come in to a lunge with the heel of your back foot on the ground. Reach your arms straight up towards the ceiling. Engage the muscles of your core, in the solar plexus, to hold the center of your body steady for five breaths. As you peel open to Warrior II, your arms expand to a "T" shape and your open slightly. Hold in Warrior II for five breaths.

    Bow Pose

    • Bow pose engages and opens the third chakra.

      Bow pose is a yoga pose that helps to open the front of the body and engage the area of the solar plexus. To perform this pose, lie flat on your stomach. Bend your knees and reach your hands to grab the outer edges of your feet or ankles. Draw your knees close together and slowly kick your legs towards the ceiling. As your feet lift higher, your thighs and chest will rise off the ground, opening and stretching into the area of your solar plexus. Hold for five to 10 breaths and release down to the ground.

    Forearm Plank

    • Forearm plank and plank pose strengthen the muscles of the solar plexus.

      The forearm plank also strengthens and engages your solar plexus. Lie on your stomach and prop yourself up on your forearms. Your forearms should be parallel and your elbows under your shoulders. Tuck your toes under and draw your navel into your as you lift your knees and belly off the mat. For a modification, keep your knees on the ground. Lengthen your shoulder blades down your back and keep your core muscles engaged. Hold for five to 10 breaths, then release down to the ground.

    Criss Cross

    • The twisting-core criss cross gives a deep workout for the muscles around the third chakra.

      Twisting core exercises, such as the criss cross, work deeply into the muscles of the solar plexus. Lying on your back, bring your knees to a table top position, with your hands interlaced behind the head. Peel your head and shoulders off the mat and draw the navel into the spine. Press your lower back into the mat. Exhale as you slowly lengthen and extend your right leg and twist your left shoulder and elbow across. Inhale as you come back to center. Exhale as you lengthen and extend your left leg and twist your right shoulder and elbow across. Inhale to return to center. Repeat five to 10 times on each side.