Yin Yoga for the Solar Plexus Chakra to Quiet Your Thoughts and Remind You of Your Worth

Yin Yoga for the Solar Plexus Chakra to Quiet Your Thoughts and Remind You of Your Worth

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Yin Yoga for the Solar Plexus Chakra to Quiet Your Thoughts and Remind You of Your Worth

Yin Yoga is a meditative practice that targets the deep connective tissues, making it a perfect tool for balancing the Solar Plexus Chakra (Manipura). Located just above the navel, this energy center governs your self-worth, personal power, and inner fire.

When this chakra is overactive, thoughts become loud, critical, and restless. By using the “Yin” approach—holding poses for 3–5 minutes—we quiet the “doing” mind and settle into a sense of “being.”

🟡 The Practice: Solar Plexus Yin Sequence

Find a quiet space and hold each of these poses for 3 to 5 minutes. Focus on deep, diaphragmatic breathing to massage the solar plexus from the inside out.

1. Sphynx Pose (The Heart-Fire Opener)

This pose provides a gentle compression in the lower back and a soft stretch across the stomach.

  • The Pose: Lie on your belly, propped up on your forearms. Align elbows under shoulders. Let your legs be heavy and relax your glutes.

  • The Intent: Feel the space in your upper abdomen. As you hold, repeat: “I am enough exactly as I am.”

2. Supported Half-Twist (The Detox)

Twists are the most effective way to stimulate the Manipura chakra by “wringing out” stagnant energy and tension.

  • The Pose: Lie on your back, hug your knees to your chest, then drop both knees to the right. Extend your left arm out and look toward the left. Use a bolster or pillow under your knees for support.

  • The Intent: Visualize the twist clearing away racing thoughts and self-doubt.

3. Melting Heart (Anahatasana)

This pose stretches the upper abdomen and rib cage, opening the physical space where the solar plexus resides.

  • The Pose: From all fours, keep your hips stacked directly over your knees. Walk your hands forward until your forehead or chest touches the mat.

  • The Intent: Surrender the need for control. Let your “inner fire” soften into a steady, warm glow.

4. Supported Fish Pose (The Self-Worth Expansion)

By elevating the solar plexus, you physically signal to your nervous system that it is safe to be seen and to take up space.

  • The Pose: Place a yoga block or a rolled-up blanket horizontally under your shoulder blades and another under your head. Lay back and let your arms fall open to the sides.

  • The Intent: Open your solar plexus to the sky. Breathe into the space above your navel.

🧘 Why This Quiets the Mind

The Solar Plexus is often where we store “sympathetic” nervous system energy (Fight or Flight). When we are stressed or doubting our worth, this area physically tightens.

By holding these poses, you trigger the Vagus Nerve, which signals the brain to move from a state of hyper-vigilance to a state of Rest and Digest. As the body softens, the mental chatter naturally loses its volume.

Affirmations for the Practice

Incorporate these into your breathwork while holding the poses:

  • Inhale: I draw in power. Exhale: I release doubt.

  • “My worth is not defined by my productivity.”

  • “I am calm, centered, and courageous.”

💡 Pro-Tip: The Color Yellow

During your practice, imagine a golden-yellow light at your navel. With every inhale, imagine this light expanding to fill your entire body, reminding you of your inherent value.

Would you like me to create a 15-minute guided meditation script that you can record or read to go along with this sequence?

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