HPS Pythia posted some years ago of doing wheel pose with breath of fire for 54 breaths, then working on the solar chakra with a mantra. Here are some other asanas that work the solar chakra. You can do any of these, as long as they feel comfortable for you. Go with however many breaths is comfortable, and then however many reps of a solar mantra you think is best for you. 36 is good for newer people, as 36 is a number of the Sun. Suryae or Raum, or the name of any God associated with the Sun.
Solar Chakra: https://templeofzeus.org/Solar666Chakra_Meditation.htmlExternal ↗
This will help with health, confidence, power, willpower, success, and inner strength.
Most asanas that strengthen your core will work your solar chakra.
For all asanas, you can do long deep breathing while focusing on your Solar chakra, or breath of fire. You can also alternate, a few rounds of BoF then regular breathing then long deep breathing, whichever feels best for you at your level.
Chakrasana (Wheel). Tip: lift mainly your hips first, balancing onto the crown of your head, and then push up with your arms. If you can’t get into it, then lie back sideways across a chair that does not have arms. Have your arms up and over your head to touch or nearly touch the floor behind you, with the seat of the chair under your lower back.
Bridge, a good modification of wheel for those less flexible. Make sure your weight is on your shoulder blades, not your neck. Your neck should not feel pressed upon, so do not tense up your neck.
Boat (Navasana). With this one, you can go up and down into it. Lie flat on your back with arms above you. Inhale. On the exhale, come up into this asana, hold comfortably, and then inhale as you lie back down. Do as many rounds as you are comfortable with. Make sure to use your abs in this one and not your back. You can keep your legs parallel to the floor to make it easier.
Bow pose balances the solar chakra, when you are able to fully come into it. Start easy, just hold your ankles with your hands. Do not force it. Breath of Fire is best with this, feel the pulsing at the Solar. Even if you can’t come up into the full pose right away, it is still good to practice, and helps with the Heart/Center chakra as well.
Ustrasana aka Camel.
Warriors I and II, and Peaceful Warrior. Here is a flow sequence, you do them all on one side then repeat on the other side. (Any Warrior flow sequence helps increase energy, for those who want to look any up online.)
This next one is good to do after other asanas. Long deep breathing while focusing on the solar chakra brightening. Make sure legs are straight up, and try to relax your abs so the energy goes to the chakra.
It is very important to stretch the core after working on it. Cobra asana is very effective. You can have your legs wide, or shoulder width. I prefer to do both, as both work slightly different areas of the core. You can hold with long deep breathing, or exhale up, inhale down, slowly. Relax while in this asana to really feel the stretch.
If you ever feel out of balance, Downward Facing Dog is great for balancing. Make sure equal weight is distributed on each palm and foot. Long deep breathing. Feet do not have to be flat on the floor.
Completed:
BaseFull site ↗, SacralFull site ↗, Heart/CenterFull site ↗, ThroatFull site ↗