sahasara min - YogPlan

Crown Chakra (Sahasrara)

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


Bow Pose


Meaning: dhanu = bow

Table of content

Spinal Movements:

Pain Management:


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

Getting into position

Exhale. Inhaling, bend your knees, and grab the tops of the feet with your hands (from the outside of the foot) near the ankle. Relax the feet and hamstrings. Exhale. Inhaling, straightening your arms, raise your head, chest, and thighs simultaneously. Opening the chest, bring your shoulder blades closer together. Push your legs against your hands to gain height. Relax your lower back and buttocks. Look slightly upward without overstraining the neck. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, gently bring your legs and chest to the floor. Lower your body to the floor. Release the hands. Gently lower your feet to the floor. Inhale, exhale and relax.


  • Keep the knees hip-distance apart.
  • To extend farther, push more through the legs against hands while exhaling.
  • Do not over-stretch. Move carefully.



If you are recovering from abdominal surgery.

Be careful

If you have high or low blood pressure, herniated (slipped) disc, neck or back issues, headache/migraine.



  • Opens the chest, neck, and shoulders.
  • Stretches throat, abdomen, hip flexors, thighs, ankles.
  • Strengthens arms, back, abdominal muscles, and legs.
  • Stimulates the abdominal and reproductive organs.
  • Relieves menstrual discomfort and constipation.
  • Re-centers the solar plexus (center of chest).


It helps cure diabetes and relieves constipation, respiratory problems, anxiety, and fatigue.


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