Yoga Sequence

Manipura Chakra
Yoga Sequence

Practice for inner fire and willpower

Manipura, the solar plexus chakra, sits above the navel and is the seat of our inner fire: willpower, self-confidence and the strength to act. This sequence works with standing poses and core work to build heat from the center outwards.

Practise every standing pose on both sides. Whether you hold the asanas individually or link them into a flow is up to you.

Manipura Chakra

When it helps

When you feel listless, indecisive or lacking drive, and when you want to strengthen your core and digestion. Best practised in the morning or early in the day rather than late at night.

1. Sun Salutation C – twice

Three-Legged Dog

Eka Pada Adho Mukha Svanasana

01

3 repetitions

Three-Legged Dog

Keep hips level, spread the weight into both hands

Learn more about Eka Pada Adho Mukha Svanasana

Four-Limbed Staff Pose

Chaturanga Dandasana

02

1 breath

Four-Limbed Staff Pose

Elbows close to the body, the core carries the torso

Learn more about Chaturanga Dandasana

Cobra Pose

Bhujangasana

03

1 breath

Cobra Pose

Lead with the sternum, not the chin

Learn more about Bhujangasana

Downward-Facing Dog

Adho Mukha Svanasana

04

5 breaths

Downward-Facing Dog

Sit bones up, spine long

Learn more about Adho Mukha Svanasana

2. Standing Poses – kindling the fire

High Lunge

Anjaneyasana

05

5 breaths

High Lunge

Tailbone descends, lower belly draws in

Learn more about Anjaneyasana

Warrior I

Virabhadrasana I

06

5 breaths

Warrior I

Back foot rooted, chest lifts

Learn more about Virabhadrasana I

Warrior II

Virabhadrasana II

07

5 breaths

Warrior II

Gaze over the front hand, shoulders soft

Learn more about Virabhadrasana II

Extended Side Angle

Utthita Parsvakonasana

08

5 breaths

Extended Side Angle

One long line from heel to fingertip

Learn more about Utthita Parsvakonasana

Triangle Pose

Trikonasana

09

5 breaths

Triangle Pose

The side waist works – do not rest on the hand

Learn more about Trikonasana

Pyramid Pose

Parshvottanasana

10

5 breaths

Pyramid Pose

Keep the hips square to the front

Learn more about Parshvottanasana

3. Center & Strength

Garland Pose

Malasana

11

5 breaths

Garland Pose

Elbows press gently against the inner knees

Learn more about Malasana

Wide-Legged Forward Bend

Prasarita Padottanasana

12

8 breaths

Wide-Legged Forward Bend

Shift the weight slightly into the balls of the feet

Learn more about Prasarita Padottanasana

Extended Hand-to-Big-Toe Pose

Utthita Hasta Padangusthasana B

13

5 breaths

Extended Hand-to-Big-Toe Pose

Standing leg active, eyes on a fixed point

Learn more about Utthita Hasta Padangusthasana B

Half Moon Pose

Ardha Chandrasana

14

5 breaths

Half Moon Pose

Balance from the center, not from the hand

Learn more about Ardha Chandrasana

Side Plank

Vasisthasana

15

5 breaths

Side Plank

Hips lift, shoulder stacked over the wrist

Learn more about Vasisthasana

Boat Pose

Paripurna Navasana

16

5 breaths

Boat Pose

The heart of Manipura – sternum high, spine straight

Learn more about Paripurna Navasana

4. Closing & Integration

Bound Angle Pose

Baddha Konasana

17

1 minute

Bound Angle Pose

Sit tall, guide the breath into the belly

Learn more about Baddha Konasana

Wide-Angle Seated Forward Bend

Upavistha Konasana

18

1 minute

Wide-Angle Seated Forward Bend

Fold from the hips, not from the back

Learn more about Upavistha Konasana

Seated Twist

Ardha Matsyendrasana

19

5 breaths each side

Seated Twist

First lengthen, then rotate

Learn more about Ardha Matsyendrasana

Supine Twist

Jathara Parivartanasana

20

1 minute each side

Supine Twist

Keep both shoulders grounded

Learn more about Jathara Parivartanasana

Corpse Pose

Savasana

21

5 minutes

Corpse Pose

Let the warmth from your center settle

Learn more about Savasana

All sequences

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