The sun rises slowly over the horizon, painting the sky in shades of gold and amber. The sound of waves rolling gently onto the shore sets a calming rhythm, and the sand beneath your feet is still cool from the night air. This is Day 10 of the 30 Day Beach Yoga Challenge, and today’s practice is dedicated to the Solar Plexus Chakra—the center of personal power, confidence, and inner fire.
Located just above the navel, the Solar Plexus Chakra, or Manipura, governs self-esteem, motivation, and the ability to take action. It is the energetic core that fuels our sense of purpose and willpower. When this chakra is balanced, we feel confident, capable, and energized. When blocked or weakened, self-doubt, indecision, and fatigue can take over. Today’s beach yoga session is designed to awaken that inner sun, strengthen the core, and reconnect you with your personal strength.
As you begin, stand tall at the edge of the mat, feet rooted firmly into the sand. Close your eyes and take a deep breath in through your nose, filling your lungs completely. Exhale slowly, releasing tension from the shoulders and jaw. Feel the warmth of the rising sun on your skin, mirroring the warmth you are about to cultivate within.
Start in Mountain Pose, allowing your spine to lengthen and your posture to become proud yet relaxed. Bring one hand to your heart and the other to your belly, just above the navel. With each breath, imagine a soft golden light glowing in this space. This light represents your confidence, your clarity, and your personal power. Allow it to grow brighter with every inhale.
Begin moving gently into Sun Salutations, flowing with the rhythm of the waves. Reach your arms overhead, stretching upward as if drawing energy from the sky. Fold forward, releasing the head and neck, then step back into Plank Pose. Here, engage the core muscles, feeling the strength of your center. Lower down with control, then lift into Cobra or Upward-Facing Dog, opening the chest and activating the abdominal area.
As you flow through several rounds, notice the heat building in your body. This warmth is intentional. The Solar Plexus Chakra thrives on fire, on movement, on action. Allow the dynamic flow to awaken your inner strength, reminding you of your capability and resilience.
Next, settle into core-focused postures that challenge stability and endurance. Move into Boat Pose, lifting your legs and extending your arms forward. The sand may make this pose more challenging, but it also demands deeper engagement and presence. Breathe steadily, keeping the chest lifted and the gaze forward. Feel the muscles working, and instead of resisting the effort, embrace it as a symbol of your power.
Transition into Forearm Plank, grounding your elbows into the mat. The ocean breeze brushes against your skin as you hold steady, activating your abdominal muscles. With every exhale, draw the belly in toward the spine, strengthening your center. Stay here for several breaths, building both physical and mental resilience.
From plank, gently lower down and rest briefly, then rise into Bow Pose. Grasp your ankles, lift your chest, and kick your feet back, creating a strong arch through the body. This pose stimulates the Solar Plexus Chakra by opening the front of the body and igniting energy through the core. As you breathe here, imagine that golden light shining brighter, fueled by your effort and focus.
After the intensity, balance the practice with grounding standing poses. Step into Warrior II, feet firmly planted in the sand, arms extended wide. Gaze over your front fingertips, embodying strength and determination. The wind, the sun, and the vast ocean remind you that you are supported by something greater, even as you stand in your own power.
Flow into Warrior III, hinging forward and lifting one leg behind you. This pose requires focus and confidence. Wobbling is part of the process. Each time you steady yourself, you reinforce trust in your abilities. The Solar Plexus Chakra is not about perfection—it is about perseverance and self-belief.
Move into Chair Pose, sinking low with the arms raised. Feel the fire building in your thighs and core. Stay with the sensation, breathing deeply. This discomfort is temporary, but the strength you build lasts far beyond the mat. Smile gently, knowing that you are capable of holding more than you think.
As the practice begins to slow, transition to seated poses that integrate the work you’ve done. Sit cross-legged, spine tall, hands resting on your thighs. Begin Kapalabhati breathing, if appropriate for your body—short, powerful exhales that stimulate the abdominal muscles and energize the Solar Plexus Chakra. Keep the breath controlled and focused, stopping if you feel dizzy.
After breathing, lie back on the mat for a gentle twist, allowing the spine and core to release tension. The sand molds to your body, offering natural support. Let the effort soften, but keep the awareness of your center alive.
Now comes the most important part of Day 10: reflection and rest. Move into Savasana, stretching out comfortably. The sun is higher now, and its warmth envelops you. Place one hand on your belly and return your awareness to the Solar Plexus Chakra. Visualize that golden light once more, steady and strong.
As you rest, repeat a silent affirmation: I am confident. I am capable. I trust myself. Let these words sink into your body, aligning with the energy you’ve cultivated through movement and breath.
Stay here for several minutes, listening to the waves and feeling your heartbeat slow. This is integration—allowing the physical practice to transform into inner understanding. The Solar Plexus Chakra thrives when action is balanced with awareness.
As you slowly rise, carry this sense of confidence with you beyond the beach. Day 10 is not just about yoga poses; it’s about remembering your inner fire. Throughout the rest of the day, notice how you stand, how you speak, how you make decisions. Let them come from a place of self-trust and clarity.
The ocean continues its endless rhythm, and the sun shines brightly above. With your Solar Plexus awakened, you step forward into the next day of the challenge stronger, more centered, and ready to continue the journey—guided by the light within.
