sahasara min - YogPlan

Crown Chakra (Sahasrara)

Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)


Seated Asanas


Frog Pose


Meaning: manduk = frog

Muscle and Joints:


Sit in Vajrasana with both palms on your knees. Keep neck and spine straight. Adjust the knees, calf muscles, and ankles to avoid leg pain. Inhale, exhale and relax.

Getting into position

Create a fist with each hand, placing thumbs inside. Exhale. Inhaling lengthens the spine. Place fists on the navel, and flatten your abdomen. Exhaling, pushing the chest out and bending forward from the hips. Bend fully forward and down towards the thighs. Relax the head to the floor, then raise it slightly, looking on. Keep head above spinal height when in position. Relax your elbows and lower the hips back onto the heels. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, raise the torso to the upright position. Release hands. Inhale, exhale and relax.


  • Keep the spine straight and buttocks in contact with the heels.
  • Keep the head slightly raised to minimize excess blood pressure in the head and face.



If you have chronic/serious knee, abdominal, or back problems.

Be careful

If you have high blood pressure, stomach ulcers, diarrhea, or headache/migraine.



  • Stimulates the abdominal organs, digestive system, and intestines.
  • Helps with cardiovascular diseases.


It helps kidney issues and diabetes by activating pancreas.

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