Agni (Fire) Yoga Poses: Solar Plexus Chakra (Manipura Chakra) Yoga Sequence For Balancing The Fire Element (2024)

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(Tummee Reference Yoga Sequence)

60 mins,Beginner to Intermediate Level

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Overview

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Agni (Fire) Yoga Poses: Solar Plexus Chakra (Manipura Chakra) Yoga Sequence For Balancing The Fire Element: Yoga Poses, Cues, Steps, and Breathing instructions

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• 

  20B

  Inhale-Exhale

  240s

  1. Hero Pose(Virasana)

  CONNECTION AND AWARENESS

  A. Begin seated in Hero Pose, pressing the hips together and seated upright extending the spine.

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  B. Close your eyes and breath out through the mouth making a loud sound of HAaa..........

  C. Then begin deep breathing through both nostrils, filling into the lungs, as you expand the belly and the sides of the abdomen.

  D. Stay connected to your breathing for about 6-8 breaths, going slow and in control.

  E. Release and practice Ujjayi Breathing for about 6 breaths, inhaling and exhaling, creating a deep sound at the back of the throat, soft palate.

  F. Release, and then practice Kapalabhati Pranayama, inhaling and making quick exhalations through the nostrils. Repeat this practice for about 6 rounds of inhalation.

  G. A great way to begin the practice with the throwing out of toxins, thereby giving room for more oxygen to fill into the lungs.

  H. Starting with the connections of the breath and awareness of the body, and with fast exhalation helps to clear the passage or channels, throwing out the unwanted prana (apana) from the body. This clearing and throwing also helps to prepare the body for more prana inflow, bringing balance.

• 

  6B

  Inhale-Exhale

  60s

  2. Plank Pose(Phalakasana)

  THE PRACTICE FOR BUILDING ENERGY AND BALANCING THE FIRE ELEMENT

  A. Moving from the connection of the breath and awareness of the body, release from Hero Pose:
  Inhale - place the hands in front of you extending the torso and lifting the hips
  Exhale - lift the knees off the floor and bring foot on the floor balancing on the toes and the balls of the foot.
  Inhale - push the hips up and move the shoulders in front to come just above the wrists, as you extend the arms.
  Exhale - press the palms and toes and come to balance the body in Plank Pose
  Inhale/Exhale - to stay here for about 6 breaths, breathing slow, deep, and long.

  B. The practice of Plank Pose will help to engage the belly while holding the body in balance. While here, make sure the hips are a bit raised and not collapsing towards the ground.

  C. While here, the shoulders are just above the wrists, the gaze can be in front or down, below. The arms are extended with the shoulders back and chest out.

  D. Breath to stay in balance, and make sure the focus in on the belly, as you pull the muscles in, trying to bring the navel more towards the spine.

  E. A great way to build strength and balance both in the physical body and the mental

• 

  6B

  Inhale-Exhale

  60s

  3. Downward Facing Dog Pose(Adho Mukha Svanasana)

  A. From Plank Pose, moving towards deep lower back stretch, engaging the belly:
  Exhale - press the palm and raise the hips up and come to Downward Facing Dog Pose.
  Inhale/Exhale - to stay for about 6 breaths pressing the palms down and raising the hips up, as you bring the feet firmly grounded.

  B. A great pose to bring the energy moving towards the space, from the first chakra earth, upwards.

  C. This will help to move the excess energy upwards, if that is the cause of imbalance of the Fire Element.

• 

  6B

  Inhale-Exhale

  60s

  4. Child Pose(Balasana)

  A. Moving from the intense Plank Pose to Downward Facing Dog Pose, we come to rest.

  B. From Downward Facing Dog Pose:
  Exhale - to bring the knees and shins on the floor, pressing the chest against the thighs and rest the forehead on the ground.
  Inhale/Exhale - to stay in Child Pose, softening the breath and stay for about 6 breaths.

  C. Relax the arms, shoulders, hips, and legs while in Child Pose, and focus on the breathing being aware of the movement of the body.

  D. Push the belly towards the thighs in deep breathing and be aware of the sides of the abdomen, rib cage, lower back, upper back move with this deep inhalation.

  E. Exhaling to slowly soften the belly and chest, releasing and throwing out the excess, unwanted energy in the form of apana vayu.

• 

  12B

  Inhale-Exhale

  120s

  5. Downward Facing Dog Pose(Adho Mukha Svanasana)

  DEEPER PRACTICE

  A. From Child Pose:
  Inhale - look up lifting your head up and bring your hands stretching them and place the palms on the floor in front of you
  Exhale - raise the hips up and pushing the palms come on the feet to come back to Downward Facing Dog Pose
  Inhale/Exhale - to stay here for about 12 breaths.
  Inhale/Exhale - pull the belly in to feel the tensions and the stretch at the base of the spine as you also raise the hips up.

  B. While here, engage the shoulders, feet (even if the heels don't touch), belly to move deeper into the posture, in order to help conscious breathing for a strong Fire Element awareness.

  C. The longer you stay in this pose, the deeper the Manipura Chakra is engaged keeping the required Fire or energy active and in balance.

  D. For additional benefits, practice Uddiyana Bandha (Abdominal Lock), making sure the breathing is smooth and deep, with inhalation.

• 

  10B

  Inhale-Exhale

  90s

  6. Mountain Pose(Tadasana)

  TRANSITION AND FEELING GROUNDED

  A. From Downward Facing Dog Pose, release and come to stand the Mountain Pose.

  B. Standing straight, press all the ten toes towards the ground, along with the heels, balls of the feet, while you stay focused on keeping the back straight and extended.

  C. Make sure you have your shoulders in alignment with the hips and the chest. Breath slow and deep taking it to about 10 breaths.

• 

  24B

  Inhale-Exhale

  240s

  7. Sun Salutation A(Surya Namaskar A)

  A. From Mountain Pose move towards a more dynamic practice that helps to engage the core and the abdominal muscles for building energy in the body, thereby increasing the Fire Element in the body.

  B. From Mountain Pose
  Inhale - Upward Hand Pose
  Exhale - Standing Forward Fold Pose
  Inhale - Half Forward Fold Pose
  Exhale - Four Limbed Staff Pose
  Inhale - Upward Facing Dog Pose
  Exhale - Downward Facing Dog Pose
  Inhale - Half Forward Fold Pose
  Exhale - Standing Forward Fold Pose
  Inhale - Upward Hand Pose
  Exhale - Tadasana
  Inhale/Exhale - to practice Sun Salutation A
  Inhale/Exhale - repeat this for about 4 rounds taking the breathing to about 20 breaths or more.

  C. A great way to work on both sides of the body taking all the 11 poses as symmetrical poses, thereby working more towards the core or center of the body while the last two chakras equally work to support the third chakra.

  D. Make sure the breathing is deep, slow and long between the pose movements, since this will help in being aware of the body as well as the energy produced.

  E.

• 

  6B

  Inhale-Exhale

  60s

  8. Forearm Plank Pose(Phalakasana Ii)

  A. Releasing from the practice of Surya Namaskar A, stand in Mountain Pose to release and relax.

  B. From Mountain Pose:
  Exhale - to come to Downward Facing Dog Pose
  Inhale - lift the head up and come to support the shoulders on your elbows in Dolphin Pose
  Exhale - bring the hips down and stretch the torso to extend the spine forward to come to Forearm Plank Pose
  Inhale/Exhale - to push the elbows and stay here for 6 breaths.

  C. Stay almost close to the ground focusing on the breath, engaging the belly and shoulders. Stay looking down and in balance with the support of the shoulder strength and core engagement.

  D. For additional benefit, practice Kapalbhati Pranayama, for about 4-6 rounds, exhaling as much as you can.

  E. This pose teaches you to be aware of your Solar Plexus Chakra, as the engaging of the abdominal muscles will help with the balance and stability.

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