vishuddha min - YogPlan

Throat Chakra (Vishuddha)

anahata chakra

Heart Chakra (Anahata)

Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)

Muladhara Chakra

Root Chakra (Muladhara)


Seated Asanas


Cow Face Pose


Meaning: go= cow / mukha = face

Pain Management:


Sit in Dandasana (Staff Pose) - spine straight and upright, hands at your sides, extend legs forward, feet together. Inhale, exhale, and relax.

Getting into position

Step 1. Bend and overlap the right leg over the left, with heels touching the opposite buttocks (knees on top of each other). If knees are not overlapped, place hands on the feet, lift the hips off the floor, overlap your knees, place heels about hip-distance apart, and lower both buttocks back onto the floor. Keep spine straight. Look straight forward.

Step 2. Inhaling, lengthen your spine. Raise right arm up and bend the elbow to lower the hand (palm facing in) between the shoulder blades. Reach left arm behind the back, keeping elbow close to the side. Place hand (palm facing out) between the shoulder blades. Hook the fingers. Keep spine straight or slightly arched. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, stretch farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, unhook the hands, release the right arm down, slowly slide left hand to your lower back, and release the arm. Carefully uncross the legs and straighten them in front of you. Inhale, exhale, and relax. Repeat on the other side.


  • Placing your hands on your feet while getting into position helps to keep the knees overlapped while adjusting your hips.
  • To overlap knees, twist feet from the ankle to have tops flat on the floor.
  • To stretch thighs and hips, bend forward for a few seconds first, then sit back up.
  • If it is difficult to hold hands behind the back, use one hand to adjust the other arm.
  • To hold hands, slightly arch upper back, open chest, and keep your top elbow straight upward; do not hunch, which creates more distance between the hands.
  • Use a strap between the hands if they do not reach, if none of the other tips help.

Mental & Emotional Health:



If you have chronic/serious knee, hip or shoulder problems.

Be careful

If you have abdominal hernia, or shoulder, wrist, knee, or hip issues.



  • Stretches shoulders, upper arms, chest, back, hips, thighs, sciatica (nerve on outside of thighs/knees), and ankles.
  • Strengthens shoulders, hip flexors. Relieves back stiffness.



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