Manipura min - YogPlan

Solar Plexus Chakra (Manipura)



Upward Plank Pose


Meaning: purva = front part of the body / uttana = stretching


Sit in Dandasana (Staff Pose) with your spine straight and upright, hands at your sides, legs extended forward, feet together. Inhale, exhale, and relax.

Getting into position

Place palms shoulder-distance apart behind hips, fingers pointing toward the feet (if comfortable, point fingers in the opposite direction). Roll shoulders backwards. Activate upper back and bring the shoulder blades closer together. Press bottom of the feet to the floor. Exhale. Inhaling, lift the hips up (activating thigh, glute, and abdominal muscles). Keep the legs as straight as possible; soles (bottoms) of the feet on the floor. Press shoulder blades together to lift the chest. Keep shoulders directly above the wrists (arms perpendicular to the floor). Relax your head backward. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, lift farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, bend elbows and knees and lower the buttocks to the floor. Straighten your legs and come back into Dandasana. Inhale, exhale, and relax.


  • Try to keep the entire front of your body in a straight line, from foot to chest.
  • Roll shoulders backward to lift the chest . Do not allow your shoulders to rise to the ears.
  • Keep your shoulders above the wrists.
  • Press down with the palms, heels, and big toes.



If you have chronic/serious neck or lower back problems.

Be careful

If you have back, hip, knee, or sciatic nerve issues.



  • Stretches the shoulders, chest, and front of ankles.
  • Strengthens the arms, shoulders, glutes, hamstrings, and calf muscles.


Reduces fatigue and mild depression.


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