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Yogic Practices for Manipura Chakra Activation

3rd chakra

Residing at the solar plexus, the third chakra, or manipurais like the sun of the body. It radiates prana and gives energy, dynamism, and achievement.

Once kundalini, the dormant energy that resides within each of us, has reached manipura, judgment and personal prejudices fade away, and the yogi comes to see things for what they truly are.

About manipura

Manipura is located below the diaphragm and above the navel at the solar plexus, on the inner wall of the spinal column.

Manipura relates to the kidneys, adrenals, mid-spine, spleen, and stomach. With its location at the solar plexus, manipura is closely tied to the digestive fire and heat regulation. Imbalances may be in the form of liver and kidney disorders, diarrhea, indigestion, and other digestive issues.

Manipura is our source of self and personal power. It relates to the ego and not necessarily the bad kind of ego. When out of whack, it can manifest as low self-esteem and distortion in our self-image. It can also affect our perception of others in the form of judgment.

Activating asana

third chakra - boat pose

Boat pose

Sanskrit: Paripurna Navasana

Step by step:

  1. Sit with your legs bent, feet flat on the floor in front of you.
  2. Hold onto the backs of your thighs, just above your knees.
  3. Lift your toes from the ground while leaning back.
  4. Bring your shins parallel to the floor and draw your chest toward the sky to flatten your low back. Stay here or reach your arms straight ahead.
  5. Hold the pose for 20 to 30 seconds.
  6. Exhale and release.

third chakra - bow pose

Bow pose

Sanskrit: Dhanurasana

Step by step:

  1. Lie on your belly.
  2. Bend your legs and reach both hands behind you to grab hold of the outsides of your ankles. Rest your forehead on the floor.
  3. Inhale and push your feet away from you as you lift your head and chest from the floor.
  4. Gaze forward or diagonally downward. Try to balance on your navel.
  5. Hold the pose for 20 to 30 seconds.
  6. Exhale and release.

Awakening pranayama

third chakra - pranayama

Bellows breath

Sanskrit: Bhastrika pranayama

Step by step:

  1. Get comfortable in a meditation posture, eyes closed.
  2. Rest your hands on your lap.
  3. Take a deep breath in through your nose, feeling your belly expand. Then exhale forcefully through your nose, feeling your belly draw in toward your spine.
  4. Forcefully inhale through your nose, again feeling your belly expand. The length of your exhalations and inhalations should match. These breaths will be somewhat exaggerated but should be rhythmic.
  5. Practice nine more rounds, then return to natural breathing.

Massaging mudra

third chakra - madra

Attitude of psychic union

Sanskrit: Yoga mudra

Step by step:

  1. Sit in Lotus pose. If that’s not a comfortable option, come into Thunderbolt pose with your legs folded underneath or Easy pose with your legs crossed.
  2. Bring your hands behind you and clasp your wrist with the opposite hand.
  3. Inhale and grow tall, envisioning the breath rising from muladhara, the first chakra, to ajna, the sixth chakra. Hold your breath for a couple seconds.
  4. Then exhale and fold forward, imagining the breath moving down from ajna to muladhara.
  5. Hold the breath outside for a couple seconds.
  6. Inhale and slowly rise, again feeling the breath moving from muladhara to ajna.
  7. Take a couple of breaths.
  8. Repeat two more times.
  9. Not only do the movements of yoga mudra massage the abdominal organs, but they help to awaken manipura chakra.



  • Saraswati, Swami Satyananda. Asana Pranayama Mudra Bandha. Bihar, India: Yoga Publications Trust, 2008.
  • Saraswati, Swami Satyananda. Kundalini Tantra. Bihar, India: Yoga Publications Trust, 1984.



Gain a better understanding of the chakras as a whole and the yogic practices associated with each as you journey through this ebook.

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Julie Bernier
Julie Bernier helps women to bring their bodies back into balance, whether they’re struggling with hormonal imbalances, period problems, digestive troubles, skin conditions, anxiety, depression, preparing for or recovering from giving birth, or any other dis-ease. This holistic approach to individualized wellness is rooted in ayurveda: a holistic system of healing from ancient India. Julie is a registered Ayurvedic Practitioner and Ayurvedic Yoga Therapist with the National Ayurvedic Medical Association (NAMA) as well as a Certified Massage Therapist. She studied each of these modalities in the US and straight from the source in India. Connect with Julie at or on IG at @juliebernier.
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