Yoga Flow to Tap Into Personal Power: Core & Breath
If you want to feel super confident and charge up your aura to attract positive experiences, this is the article for you. Through some simple core-strengthening yoga poses paired with yogic breathing techniques, you’ll find this quick yoga flow will build your swagger, optimism, and motivation quickly.
This yoga flow targets your Solar Plexus chakra which is located at the upper stomach area. This chakra is linked to your personal power and strengthening the muscle bands in this area while breathing deeply brings more life force to the chakra to activate it. It’s pretty simple really!
In addition to feeling ready to take on life and follow your biggest dreams, research shows having a strong core can help reduce back pain by strengthening the muscles that hold the vertebrae in place so they are less likely to slip out of place. Core strengthening also allows your organs to function more efficiently and aids in digestion and elimination which improves your mental clarity, skin complexion, and overall energy levels.
Yoga Flow To Tap Into Personal Power
This sequence will only take fifteen minutes a day and you can sneak it in on your lunch break or while you’re streaming your favorite show!
Cat-Cow Pose - 3 Minutes
Start on hands and knees with your knees hip-distance apart and fingers spread. As you inhale lift your chin and drop your navel towards the ground to arch your back to come into cow pose. Then exhale and round your spine bringing your chin to chest and navel towards your spine.
Moving from the navel and breathing in and out like this, continue moving back and forth at a pace that feels good to you for three minutes. The more you breathe, the more you will charge up your energy field. Breathe just in and out of your nose.
Down Dog Splits
Tuck your toes underneath you and then straighten your legs and lift your hips coming into downward facing dog. Your body will make a triangle shape with the ground. Press your heart towards your thighs and your heels toward the ground. As you inhale, lift your right leg up as high as you can while keeping your hips square.
Breathe and feel one line from your wrists to your right ankle. Hold this for ten seconds as you continue to breathe and keep your front ribs tucked in by engaging your core. Lower your right leg and on an inhale lift the left leg keeping it up for ten seconds as you did with the right and then lower it.
Come into a high plank position and bring your right knee to your nose and then bring your right foot under and through to the left side placing the right side of your foot on the ground. With your right palm under your right shoulder turn your torso open to the left lifting your left arm straight up in line with your right arm with both legs straight.
Keep your core engaged as you breathe and hold the pose for ten seconds. Bring the left hand back to the ground and your right leg back to high plank position. Repeat the same thing on the other side.
Drop your knees and walk them forward and swing them in front of you so you’re sitting with your legs out in front of you. Bend your knees and grab the backs of your knees as you keep your chest lifted and spine straight. Lean back so your feet come off the floor and bring your arms to the sides as you straighten your legs.
Hold the position for ten seconds as you breathe in and out of your nose and then slowly bend your knees and bring your feet back to the ground. Hold the outside of your knees and round your spine for five seconds and then repeat boat pose raising your legs back up again for ten seconds and then lowering them.
Plant your palms on the ground next to your hips and zip your legs together in front of you pointing your toes. Lift your hips up as you inhale and bring your ankles, hips, and shoulders in one line. Engage your glutes, core, shoulders, arms, and legs.
As you drop your head back to bring your neck in line with your spine, touch your toes to the ground. Hold the pose for ten seconds as you breathe in and out of your nose slowly and then lower back to a seated position. Rest for five seconds and then repeat reverse plank one more time.
Star Pose Side Plank
In a seated position with your legs together in front of you, plant your right palm on the ground next to your hip and roll your torso to the right so you’re in a plank position resting on the side of your right foot and your right hand. Raise your left arm up straight up in line with the right arm.
Be sure to keep the base of your right hand under your shoulder. After five seconds lift the left leg up separating it from the right leg so your body makes a star shape and hold this position for five seconds then slowly come down to a seated position and repeat the same thing on the left side.
Breath of Fire - 3 Minutes
Sit in a cross-legged position with a straight spine and pull your chin in slightly so your neck is in line with your spine. Exhale forcefully out of your nose as you snap your belly in and then allow your inhale to happen naturally without forcing it.
As the air enters your lungs your belly relaxes and expands back to its normal position. Create a steady rhythm focusing on your exhale for three minutes. Make the breath powerful and it will help clear your energy field and mind. After three minutes take a deep inhale and hold your breath for ten seconds and then powerfully exhale through your mouth.
Lay down for five minutes on your back to completely relax your muscles. This will allow the prana you generated from the breathing exercise to spread throughout your body and rejuvenate you. Allow your hands to be face up with your arms slightly away from your body.
Allow your ankles to fall away from each other. Close your eyes and allow your breath to happen naturally. Relax and let your thoughts go. You’ll be tempted to skip this part of the flow but it will help bring balance to your mind and reduce the tension that can cause anxiousness or aggression.
Read this next: Flow & Let Go: A Yoga Practice To Activate Your Intuition
Depending on your schedule, budget, and whether you’re an introvert or extrovert, you may find you enjoy practicing at home or in a studio more. And hey, depending on the day, that could change too right? If you’re wanting to get into yoga but don’t know quite where to start, we invite you to peruse some of our articles that will help you get to know some of the basics.
There are quite a few different types of yoga and if you’re familiar with the styles before you go to class, you’ll be able to choose the type that seems to resonate with what you want and where you are in your life.
Continue Your Practice
Check out our Beginner’s Guide to Vinyasa Yoga if you’re looking for more of a workout, if you really want structure and physical challenge, check out All You Need To Know About Ashtanga Yoga, for a calming strengthening practice, read our Beginner’s Guide To Hatha Yoga. If you’re looking for more creativity and positive emotions, read about What Kundalini Yoga Can Do For You.
Have fun activating that Solar Plexus chakra and be sure to dig deeper into other ways to bring your confidence out and feel the radiance of the sun with tools like specific herbal teas, foods, and crystals that will help you activate your Solar Plexus chakra.
Related Article: Don’t Give Up: These Yoga Types Will Help You Reach Your Goals