Solar Plexus Chakra Practices for Confidence, Inner Strength, and Trusting Yourself

The solar plexus chakra is the energy centre connected to confidence, self-trust, personal power, and the way we show up in the world.

In Sanskrit, it is called Manipura, which is often translated as “city of jewels.” It is located around the upper belly, between the navel and the rib cage. This is the space we often connect to our inner fire, our motivation, our sense of direction, and our ability to make choices that feel aligned.

When this energy feels balanced, we may feel more confident, steady, capable, and connected to our own inner wisdom. Not in a forceful way, but in a grounded way. A way that says, “I can trust myself. I can take up space. I can move forward one step at a time.”

The Solar Plexus Chakra and Self-Trust

The solar plexus chakra is not about pushing harder or proving yourself. It is about remembering your own strength.

Sometimes confidence gets mistaken for being loud, bold, or always certain. But confidence can also be soft. It can be quiet. It can look like listening to your body, honouring your boundaries, making a choice that feels right for you, or coming back to your breath when doubt starts to take over.

This chakra invites us to connect with our centre. To feel the strength that already lives within us. To move from a place of awareness instead of pressure.

Signs Your Solar Plexus Chakra May Need Support

When the solar plexus chakra feels out of balance, you may notice feelings of self-doubt, lack of motivation, difficulty making decisions, or a tendency to give your power away to others.

You may find yourself questioning your choices, shrinking back, or looking outside of yourself for permission.

On the other side, this energy can sometimes become overactive. This may show up as control, perfectionism, frustration, or feeling like you have to constantly do more to prove your worth.

The practice is not about fixing yourself. It is about noticing where your energy feels disconnected and gently coming back to your centre.

Yoga Poses for the Solar Plexus Chakra

Yoga can be a beautiful way to connect with the solar plexus because this chakra is connected to the core, the breath, and the fire within the body.

Here are a few supportive postures to explore:

Mountain Pose
A simple but powerful pose for feeling grounded, steady, and present. Stand tall, feel your feet on the earth, and gently lengthen through the spine. Notice what it feels like to take up space.

Warrior I
This posture connects to strength, direction, and courage. As you root through your feet, allow your chest to lift and your breath to deepen. Let it remind you that strength can be steady and soft at the same time.

Warrior II
Warrior II helps us practice focus and presence. Your gaze is steady, your legs are strong, and your breath keeps you connected to yourself.

Boat Pose
Boat pose gently activates the core and invites us to connect to our centre. This does not need to be intense. Knees can stay bent, feet can stay on the floor, and the focus can be on feeling supported from within.

Twists
Gentle twists can help bring awareness to the belly and support a feeling of clearing and release. Think of it less as forcing and more as creating space.

Constructive Rest with Hands on Belly
Sometimes the most powerful practice is the simplest one. Lying on your back with knees bent, place your hands over your belly and breathe into this space. Notice your centre. Notice the warmth of your hands. Notice that you are already held.

Breathwork for Inner Strength

The breath is one of the most accessible ways to connect with the solar plexus chakra.

A simple practice is to place one hand on your belly and one hand on your heart. As you inhale, feel the belly gently expand. As you exhale, feel the body soften.

You might silently repeat:

I am steady.
I am capable.
I trust myself.

You can also explore a gentle version of three-part breath, allowing the inhale to move into the belly, ribs, and chest, then exhaling slowly from the chest, ribs, and belly.

Let the breath become a reminder that you do not have to force confidence. You can build it slowly, breath by breath.

If you ever feel lightheaded or uncomfortable with breathwork, return to your natural breath and let the practice be simple.

Crystals for the Solar Plexus Chakra

Crystals can be a lovely way to create intention around your practice. They do not need to be complicated. You can place one near your mat, hold one during meditation, or keep one on your altar as a reminder of the energy you are calling in.

Some crystals often connected to the solar plexus chakra include:

Citrine for confidence, abundance, and joy
Tiger’s Eye for courage, focus, and grounded strength
Yellow Jasper for steadiness and support
Pyrite for motivation and inner fire
Clear Quartz for clarity and intention

Before using your crystal, take a moment to hold it in your hands and set an intention. It could be as simple as:

May I trust myself today.

A Simple Solar Plexus Ritual

This ritual can be done in the morning, before teaching, before a difficult conversation, or anytime you need to come back to your centre.

Find a quiet space and sit comfortably. Place your hands over your upper belly. Close your eyes or soften your gaze.

Take a few slow breaths into your hands.

Imagine a warm golden light glowing at the centre of your body. With each inhale, the light becomes a little brighter. With each exhale, you soften any pressure to be anything other than who you are.

Repeat silently or out loud:

I trust the wisdom within me.
I am allowed to take up space.
I can move forward with softness and strength.

Stay for a few breaths. When you are ready, open your eyes and notice how you feel.

Journal Prompts for the Solar Plexus Chakra

Journaling can help bring awareness to where you may be giving your power away, where you are growing, and where you are ready to trust yourself more deeply.

Here are a few prompts to explore:

What does confidence feel like in my body?

Where in my life am I ready to trust myself more?

What choices feel aligned with who I am becoming?

Where am I shrinking or holding back?

What does inner strength mean to me right now?

What is one small step I can take today from a place of self-trust?

Coming Back to Your Centre

The solar plexus chakra reminds us that confidence does not have to be loud. Strength does not have to be hard. Power does not have to come from pushing.

Sometimes your power is found in pausing. In breathing. In choosing yourself gently. In trusting the small inner voice that says, “This feels right for me.”

You do not have to have it all figured out to be strong. You do not have to be fearless to move forward.

You can begin exactly where you are.

One breath.
One choice.
One small act of self-trust at a time.