Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)

Inversion Asanas


wheel Pose


Meaning: chakra = wheel

Table of content

Spinal Movements:


Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax

Getting into position

Step 1. Bend your knees and place the feet on the floor, toes pointed slightly outwards, heels at a hip distance or more apart. Bend your elbows and spread your palms on the floor beside your head, shoulder distance apart, fingers pointing toward your shoulders. Inhale. Exhaling, press your feet into the floor and activate the glutes to lift off the floor. Keep the thighs parallel to each other. Press the hands into the bottom and lift onto the crown of your head, arching the back. Hold for a few moments to allow the body to adjust.

Step 2. Keep the elbows parallel. Press your feet and hands onto the floor. Exhale. Inhaling halfway, lift your head off the floor and straighten your arms. Open your chest and bring your shoulder blades together. Let the head hang or get the head slightly back, looking at the floor. Inhale. Exhaling, lifting your chest and abdomen, carefully bring hands and feet closer under your body, one hand/foot at a time, within a safe and tolerable range for your body. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, slowly bend your elbows, lowering the head and shoulders to the floor. Bending your knees, bring your spine and hips to the floor. Straighten the legs and get your arms down to your sides, returning to the starting position. Inhale, exhale and relax.


  • To further arch the back, try to look at your heels.
  • Lift your heels to bring your legs closer to your hands.
  • Focus on lifting from the center of your body.
  • When holding the pose longer, focus on maintaining stability and comfort.
  • If you cannot lift your head off the floor, try practicing on a sloped surface with hands on the high end.

Mental & Emotional Health:



If you have back injuries or chronic heart problems.

Be careful

If you have Carpal Tunnel Syndrome (chronic wrist/hand issues), wrist or shoulder pain, diarrhea, headache, minor heart problems, and high or low blood pressure.



  • Stretches the entire front of the body (toes to hands).
  • Strengthens the whole back of the body (toes to hands).
  • Stimulates the abdominal organs, lungs, and thyroid.
  • Improves digestion.
  • Relieves menstrual discomfort when performed supported.
  • Reduces stress, anxiety, backache, headache, high blood pressure, and sinusitis.


Relieves mild depression, insomnia, and asthma.


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