The third chakra, or manipura chakra, is the chakra located at the level of the solar plexus. The organs responsible for digestion are connected to this energy center and therefore the asanas dedicated to the third chakra help improve digestion, fight nausea, stomach heaviness and gastritis. Not only that, yoga exercises for the manipura chakra increase self-confidence and strengthen the immune system.
You are standing, inhale and raise your right arm with the palm facing up, at the same time lower your left arm with the palm facing down. Exhale and change your arms. Continue like this, you are stretching the stomach meridian.
Stretch your arms upwards, inhale, exhale and bent forward until you touch the ground with your hands. Move your hands forward and enter the downward facing dog yoga pose. Go to your tiptoes, bend your right knee and bring your foot between your hands. Take your right hand off the ground and stretch your arm upwards. Then return to the downward facing dog yoga pose and repeat with the other leg.
Bring yourself seated. The elbows are resting on the ground, the hands are under the buttocks and the torso raised. The legs are bent. Take the feet off the ground, the knees form a 90° angle. Lower your right foot, touching the ground with the toe. Raise your foot and touch the ground with the tip of your left foot. Raise your foot and touch the ground with the toes of both feet. Place your hands behind your back, straighten your elbows and stretch your legs in the boat yoga pose.
Lie on your stomach, bend your knees and grab your ankles with your hands. Lift your torso and at the same time point the ceiling with your legs, lifting your thighs off the ground. This is the yoga position of the bow.
Sit on your heels, the right hand grasps the left wrist. Your arms press down. Inhale, exhale by contracting the diaphragm. The next inhalation will happen naturally, then by exhaling contract the diaphragm, and so on.