Manipura Chakra Location, Meditation and Yoga Poses
*This website uses affiliate links which may earn a commission for purchases made at no cost to you.*
Your Third Wheel of Energy
As you may know, we have seven chakras in our body. Chakras are “wheels” of energy. There are seven “wheels” with the first beginning at the root, or at the base of your body, and moving up and up to the final one at the crown of your head. Each wheel has a name associated with it.
The Manipura Chakra, also known as the Solar Plexus Chakra, is the third of the seven main chakras in Hindu and Buddhist traditions. The word "Manipura" translates to "city of jewels" or "lustrous gem" in Sanskrit, symbolizing the radiant and vibrant energy associated with this chakra. In other words, the Manipura chakra is responsible for your sense of self.
This chakra is associated with the element of fire and represents personal power, willpower, confidence, self-esteem, and transformation. It is considered the center of dynamism, assertiveness, and motivation. When the Manipura Chakra is balanced and energized, it promotes a sense of personal empowerment and a strong connection to one's inner strength. It is also linked to digestion, metabolism, and the processing of emotions and experiences.
Manipura Chakra Location
The Manipura Chakra is located in the area of the solar plexus, which is the upper part of the abdomen, in the vicinity of the stomach and diaphragm. It is believed to be situated behind the navel, slightly above the physical belly button. To find its location on your body, place your hand about two inches from your belly button. This is your manipura chakra.
I like to think of the solar plexus chakra as the place where your soul bursts through like sunshine through clouds on a rainy day. Try to imagine yourself glowing from the inside out— just like those sun rays. When you do, you’ll likely begin to feel yourself radiating through your belly button area.
Meditation to open your manipura chakra
When life becomes busy or daily activities change due to a new baby, new job, new relationship, a move to a new home, we can suddenly wake up one day and realize that what we used to find pleasurable or enjoyable has gone by the wayside— that we aren’t caring for ourselves emotionally, physically or spiritually the way we used to when life was in stasis. When this happens, we become stressed— it may be that one— or more— of your chakras is either blocked or out of balance.
When the Manipura chakra is impeded, you may feel you’ve lost your will power and self esteem. Opening this chakra will help you make the transformations or transitions you need to make to provide yourself with a life that makes you happy. If you are on the road to change and personal growth, the Manipura chakra must be open.
Yoga is an essential element to ensuring your energy is slowing the way it should be to keep these chakras open and aligned, it’s not the only way to unblock your Manipura chakra. Meditation is a powerful method in its own right.
How to Meditate on the Manipura Chakra
The beauty of meditation is that it can be done almost anywhere— with or without the aid of essential oils, a soft blanket, etc. You can find some meditation essentials here that can help to create a sanctuary for your meditation practice.
Find a quiet place to sit comfortably. This can be on a chair, your bed or on the floor or your yoga mat.
Place your hands over your Manipura chakra— about two inches above your belly button. Close your eyes and take three deep breaths: in through the nose, out through the nose.
With your eyes still closed, gently massage your Manipura chakra.
Continue your deep breathing and begin to imagine a bright yellow light emanating from the solar plexus area. Focus your breath on the light so that your energy goes there.
Keep your mind clear from distractions. Allow the energy you feel from your Manipura chakra to welcome ideas and thoughts about what your soul needs to feel powerful and free. The energy can give you images, words, thoughts or feelings. The more you breathe deeply and remove distractions, the more you might “hear” from your Manipura chakra. Tune into the responses you get.
When you are ready to end your meditation, gently open your eyes and slowly allow your breathing to return to normal. If you’d like, raise your arms above your head, clasp your hands and stretch side to side. Perhaps try a forward fold— this can be done with legs crossed or uncrossed. After you feel your presence return to the world, carefully stand up.
How do I know the meditation worked?
While some individuals report noticing an ache or awareness of their Manipura chakra area (higher abdomen), others may simply feel calmer or more at peace. You may experience something completely different. Give yourself time to recuperate from this energy awakening and repeat the process.
Yoga Poses for the Manipura Chakra
I created a post with a yoga sequence called the 50-Minute Yin Yoga for Your Manipura Chakra. In this post, I have a free yin yoga sequence that opens your Manipura chakra. I also dive a little deeper into the Manipura chakra such as what it represents, the crystals that are associated with it and more.
If doing an entire sequence isn’t what you need, here are some poses you can do while taking a quick break or to start or end your day with.
Cat / Cow Pose
Cat-Cow Pose is a gentle yoga sequence that involves alternating between two poses to stretch and warm up the spine. Here's how to perform the Cat-Cow Pose:
1. Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips. Your spine should be in a neutral position.
2. Begin the Cow Pose: Inhale deeply and gently arch your back, allowing your belly to sink towards the floor. Lift your head and tailbone up, creating a concave shape with your spine. Your gaze should be forward or slightly upward.
3. Transition to the Cat Pose: As you exhale, round your back towards the ceiling like a stretching cat. Drop your head, tuck your tailbone under, and draw your navel towards your spine. Allow your shoulder blades to spread apart and feel a gentle stretch in your upper back.
4. Continue flowing between Cow and Cat: Inhale to come back to the Cow Pose, arching your back and lifting your head and tailbone. Exhale to transition into the Cat Pose, rounding your back and tucking your tailbone. Repeat this fluid movement for several rounds, synchronizing your breath with each movement.
5. Repeat as desired: You can continue flowing between the Cow and Cat Poses for several rounds, focusing on the gentle movement and the sensation of stretching your spine.
The Cat-Cow Pose can help increase spinal flexibility, release tension in the back, and improve overall posture. Remember to listen to your body, move slowly, and avoid any movements that cause pain or discomfort.
Sun Salutation A
Forward Fold (Uttanasana): Slightly bend your knees to allow for more space. The goal is to allow the belly to touch the thighs. The more you practice, the less bend in the knees you’ll need.
Sun Salutation A, also known as Surya Namaskar A, is a foundational sequence in yoga that helps to warm up the body and prepare it for a yoga practice. It consists of a series of postures that flow together. You may need some alone time to do this and likely not at your desk at work. Here's a step-by-step guide on how to perform Sun Salutation A:
1. Mountain Pose (Tadasana):
- Begin standing at the front of your mat with your feet together or hip-width apart.
- Distribute your weight evenly on both feet, engage your leg muscles, and lengthen your spine.
- Relax your shoulders down and away from your ears, and let your arms hang naturally by your sides.
2. Upward Salute (Urdhva Hastasana):
- Inhale deeply and raise both arms out to the sides and overhead.
- Palms can touch or be shoulder-width apart, with fingers pointing upward.
- Lift your gaze gently toward your hands, keeping your neck relaxed.
3. Forward Fold (Uttanasana):
- Exhale and fold forward from your hips, keeping your spine long.
- Bend your knees slightly if necessary to bring your hands to the floor or fingertips beside your feet.
- Allow your head and neck to relax, and engage your abdominal muscles.
4. Halfway Lift (Ardha Uttanasana):
- Inhale and lengthen your spine, extending your chest forward.
- Place your hands on your shins or fingertips on the floor, and keep your gaze forward.
- Your back should be parallel to the ground, or as far as your flexibility allows.
5. Plank Pose:
- Exhale and step or jump back into a high plank position.
- Align your shoulders directly above your wrists, engage your core, and extend your legs behind you.
- Your body should form a straight line from head to heels.
6. Low Plank (Chaturanga Dandasana):
- As you exhale, lower your body halfway down, bending your elbows and keeping them close to your sides.
- Your upper arms should be parallel to the floor, and your elbows should be at a 90-degree angle.
- Engage your core and keep your body in a straight line.
7. Upward Facing Dog (Urdhva Mukha Svanasana):
- Inhale as you roll over your toes, straightening your arms and lifting your chest.
- Keep your thighs off the ground, and press the tops of your feet into the mat.
- Open your chest, draw your shoulders back, and gaze forward or slightly upward.
8. Downward Facing Dog (Adho Mukha Svanasana):
- Exhale and lift your hips up and back, forming an inverted V shape with your body.
- Press your hands firmly into the mat, lengthen your spine, and relax your head and neck.
- Engage your quadriceps and push your heels toward the floor, but it's okay if they don't touch.
9. Step or Jump Forward:
- Inhale and step or lightly jump your feet between your hands, returning to a halfway lift.
10. Forward Fold:
- Exhale and fold forward, allowing your head and neck to relax.
11. Upward Salute:
- Inhale, sweep your arms out to the sides and overhead, coming back to the Upward Salute pose.
12. Mountain Pose:
- Exhale, lower your arms to your sides, and return to Mountain Pose.
To continue with Sun Salutation A, repeat the sequence by flowing from Mountain Pose into Upward Salute and so on. You can perform multiple rounds. Expect to build some heat with this mini sequence.
Boat Pose
Boat Pose, also known as Navasana in yoga, is a seated posture that strengthens the core muscles and improves balance. Here's how to do Boat Pose:
1. Start by sitting on the mat with your legs extended in front of you.
2. Place your hands slightly behind your hips, fingers pointing toward your feet, and engage your abdominal muscles.
3. Lean back slightly while keeping your back straight and lift your legs off the ground. Start by bending your knees and bringing them toward your chest.
4. As you feel comfortable and gain strength, straighten your legs, lifting your feet to create a V shape with your body.
5. Keep your chest lifted, shoulders relaxed, and spine long. Imagine balancing on your sit bones.
6. If possible, extend your arms forward, parallel to the floor, with palms facing each other. This will further engage your core muscles.
7. Find your balance and hold the pose for a few breaths. Focus on keeping your abdominal muscles engaged and your spine tall.
8. If you're a beginner or have difficulty maintaining balance, you can modify the pose by keeping your knees bent and holding onto the backs of your thighs with your hands.
9. When you're ready to release the pose, gently lower your legs and return to a seated position with your feet on the mat.
If you feel any discomfort or strain in your lower back, you can modify the pose or come out of it. Over time, as your core strength improves, you can work toward straightening your legs fully in Boat Pose.
Understanding the Manipura chakra’s power lies within you
The information I’ve written here is a very basic overview of your Manipura chakra location, the meditation and yoga poses to unlock or unlock it. As mentioned above, look into my 50-Minute Yin Yoga for Your Manipura Chakra post where I explain a little more about the Manipura chakra.
Ultimately, you have the power to change your path. If the Manipura / solar plexus chakra’s energy is flowing and unblocked, you’ll feel centered and in touch with your warrior side. Listen to your body and intuition. It always leads you down the right path— and if that path is lead by your Manipura chakra, you’ll be on your way to change in your life.
Namasté
Jen
