Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)

Muladhara Chakra

Root Chakra (Muladhara)



Garland Pose


Meaning: mala = garland

Table of content

Pain Management:


Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Separate your feet a little more than hip-distance apart, toes pointed slightly outward. Inhale. Exhaling, and keeping your spine straight and upright, lower your hips as close to your heels as you can. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, place your fingers under the fronts of your feet, straighten the spine and open the chest to bring the hips farther down. Then, bring your hands together in Namaste Mudra (Prayer Seal), and press your knees outward with your elbows (keeping palms together, touching chest). Hold with normal breathing for 30 or more seconds.

Coming out of position

Slightly relax the body. Release your hands and place your upper arms on your knees, and place fingers under the front of your feet. Slightly hunching your back, lift hips up by straightening legs, and roll your torso back up. Bring legs together, and stand into starting position. Inhale, exhale, and relax.


  • If it is difficult to keep your heels on the floor, first lean your torso forward, place heels down, then try straightening your torso up. If it is still difficult, use folded towel under the heels.
  • Inhaling, open the chest and press knees out slightly with elbows to keep the spine straight and lower the hips more.
  • If there is discomfort in the hips, legs, or ankles, try with different distance between feet and switch the angle of your feet.
  • When coming back up, if your legs are tired or strained, use hands on the lower thighs to come up more easily.

Mental & Emotional Health:

Awareness Spiritual:



If you have sciatic nerve problems .

Be careful

If you have back or knee issues.



  • Opens hips, pelvis.
  • stretches back, pelvis, buttocks, inner thighs, and Achilles tendon (back of ankle).
  • Strengthens back, legs, and front of ankles.
  • Relieves stiffness in the back. Relieves constipation.



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