sahasara min - YogPlan

Crown Chakra (Sahasrara)

vishuddha min - YogPlan

Throat Chakra (Vishuddha)

anahata chakra

Heart Chakra (Anahata)

Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)



Shoulder Pose


Meaning: kandhara = Shoulder

Table of content


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

Getting into position

Bend the legs at the knees and bring the heels close to the buttocks, hip-distance apart. Grab the heels with hands to maintain correct distance. Exhale. Inhaling, lift your lower back off the floor. Bring your shoulder blades closer together, opening the chest (keeping pressure off the neck). Push your hips up as high as you can, arching your upper and lower back, and activating your glutes. Once comfortable, lift your heels and walk your feet slightly closer to the shoulders to stretch more and stabilize. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther.

Option 1. Support your lower back with your hands, allowing you to arch more.

Option 2. Interlock hands on the floor under your back, arms straight pushing against the floor.

Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, release your hands and slowly lower the hips and back to the floor with control. Straighten the legs back into starting position. Inhale, exhale, and relax.


  • Keep the throat open by creating space between chin and chest. Avoid excess pressure on the neck.
  • Arch the upper back to open the chest.

Reproductive Health:



If you have chronic/serious back or neck problems.

Be careful

If you have wrist, spine, or shoulder issues.



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


Relieves mild depression, asthma, insomnia.


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