Located at the center of the body, behind the navel, manipura chakra is the energy center that represents what Western civilization thinks of as personhood. Here, vitality impacts willpower, personality, and the ego. Who are we, and how do we share ourselves with the world? When manipura is balanced, we experience clarity of thought, physical prosperity, and the strength to go after what we want.
Because of its location, manipura governs the digestive system, but also the way in which we assimilate ideas, information, and the like. Many of us think and emote with our guts in addition to our brains, and so this chakra also impacts our ability to make our way in the world. If we lack confidence or the ability to make things happen in our daily lives, there may be an imbalance in manipura.
Poses that work the core strengthen this chakra, as do twists, and the following practice focuses on both of these. As always, remember the importance of warming up, preparing for poses, and following them with appropriate counter poses in order to make sure that you do not injure your physical being while strengthening the energetic body. The following will give you an idea of a complete practice that can be done at home.
I. Warm Up
I like to start with a few rounds of Cat/Cow, known in Sanskrit as Bitilasana/Marjaryasana. is nice. From here, enlarge the vinyasa by moving to and from these poses to Child’s Pose, Balasana. If Adho Mukha Svanasana (Down Dog) is in your practice, you can bring it into the vinyasa by alternating it with Child’s – this is a great time to ‘walk your dog’ and stretch out the muscles in your calves. When you feel ready, come to your feet and stand in Mountain Pose for a few moments, bringing your attention to your core.
II. Core Practice
Take a half Surya Namaskar, or Sun Salutation. Then move to a full version, whether standard or modified for accessibility. This will strengthen your back, the complement to your stomach muscles; while some people consider this part of a warm-up, I like to spend some time here enjoying the feel of the various muscles working together. Follow this with the “Open Hip” poses: Trikonasana (Triangle), and Uttitha Parsvakonasana (Extended Side Angle) will open the sides of the rib cage and ready the core for deeper work. Practice these on each side, and then take Prasarita Padottanasana (Wide Legged Forward Fold); here, add a twist on each side of the body.
When you are ready, move to the floor and come into Navasana, (Boat), at whatever level works for you. Beginners can practice by alternating legs, while seasoned practitioners can move directly into the full pose. Follow this up with Plank and Vasisthasana (Side Plank), again modifying as necessary. Then counter the poses by moving from Sukhasana (Simple Seated Pose) Baddha Konasana, (Bound Angle).
With this much work on strengthening the core, I like to follow with simple twists that help to elongate the core muscles. Supine “windshield wipers” with your knees are ideal; start by moving your knees from side back and forth a few times before holding the twist on each side. Make sure that you keep your arms extended on the floor to give you a stable foundation, and be very careful to not put any weight or pressure on the knee joint to protect this delicate tissue.
III. Cool Down
Nothing turns on the relaxation response as well as any version of Viparita Karani (Legs Up the Wall), so spend some time here, whether at a wall, using another piece of furniture to brace your legs, or simply placing a block under your rear and lifting your legs above your torso. When you’ve had enough, move away from or remove your props and bring your knees to your chest in Apasana, which translate amusingly as Wind Relieving Pose. You might follow this with “Happy Baby” Pose before stretching your legs out in preparation for Savasana (Final Resting Pose).
This sequence should take you between fifteen and thirty minutes, including at least five minutes each for Viparita Karani and Savasana. The poses will ready you for meditating on Manipura, perhaps visualizing the chakra and sending it light and love. End your practice intentionally, perhaps by chanting, praying, or sending love out into the world. When you are finished, go out and conquer in whatever form fits you best!
Yoga Cielo Stellato 