vishuddha min - YogPlan

Throat Chakra (Vishuddha)

anahata chakra

Heart Chakra (Anahata)

Manipura min - YogPlan

Solar Plexus Chakra (Manipura)

Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)


Prone Asanas


cobra Pose


Meaning: bhujanga = snake (cobra)

Table of content

Spinal Movements:


Lie facing down on the floor, arms by your sides, feet hip distance apart. Forehead or chin resting on the floor. Inhale, exhale, and relax.

Getting into position

Place your hands (palms down) under your shoulders, keeping your elbows close to your torso. Then, beginners should perform the following three steps. Regular practitioners can go straight to step three:

Step 1. Inhale. Exhaling, slowly lift your head, chest, and abdomen while keeping your navel on the floor. Keep the elbows fully bent and close to the torso. Hold for a few moments to allow the body to adjust.

Step 2. Inhaling, open the chest arch to the middle/upper back. Keep your hips and lower abdomen on the floor. Keep the elbows slightly bent. Hold for a few moments to allow the body to adjust.

Step 3. Exhale. Inhaling, gently straighten your elbows, with shoulders backward and relaxed, head back and looking upward. Keep thighs on the floor. Bring the shoulder blades closer together to fully open the chest. Arch the upper and middle back as much as possible. Hold for a few moments to allow the body to adjust. Then, inhale and exhale, arch more to stretch farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, bend the elbows, bring the abdomen, then the chest to the floor. Inhale, exhale and relax.


  • Activate the glute muscles to take pressure off the lower back if you feel pain.
  • Relax the glute muscles to allow the back to arch farther.
  • Press the tops of the feet firmly into the floor.
  • Before lifting, roll the shoulders backward and bring the shoulders down and away from the ears.



If you have a herniated (slipped) disc or overactive thyroid.

Be careful

If you have high blood pressure, abdominal hernia, neck, abdominal, or wrist issues.



  • Opens the chest, shoulders, and neck.
  • Stretches the throat and abdomen.
  • Strengthens upper and lower back and shoulders.
  • Increases overall blood flow.


Helpful for people with respiratory disorders, such as asthma.


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