vishuddha min - YogPlan

Throat Chakra (Vishuddha)

Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)


Seated Asanas


Pose Dedicated To Sage Marichi


Meaning: marichaya = sage named Marichi

Spinal Movements:


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

Bend the left knee and place the heel near the left buttocks. Place right palm by right hip. Inhale. Exhaling, bend your torso forward and stretch the left arm with palm facing out (thumb down). Bring the left shoulder near the left knee, and wrap the left arm back around the left shin, bending the left elbow around the back. Straighten spine and open chest toward the right and slightly upward. Bring the right arm around the back and hook fingers together. Exhale. Inhaling, lengthen the spine. Exhaling, roll the right shoulder backward, twist the torso toward the right. Look over the right shoulder, towards the distance. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, twist farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, release the arms back to your sides and slowly untwist the spine. Straighten the left leg and come back to the starting position. Inhale, exhale, and relax. Repeat on the other side.


  • Twist your abdomen along with your torso. Suck the abdomen in to move it past the knee.
  • Keep both buttocks and the whole foot of the bent leg on the floor for balance.
  • Place heel as close to hips as possible. Your heel can be a little outside of your hip if that’s more comfortable.
  • Try to have the leg bent enough so the calf and thigh are touching.
  • If needed, bend forward slightly before reaching your arm around.
  • To twist farther, do so while exhaling.
  • If none of the other tips help to join the hands behind your back, use a strap.

Mental & Emotional Health:



If you have chronic/serious knee or shoulder problems.

Be careful

If you have knee issues, asthma, diarrhea, or if you are menstruating.



  • Stretches shoulders, back, spine, hips, and hamstrings.
  • Strengthens shoulder blades and abdomen.
  • Stimulates abdominal organs, digestive system.
  • Improves lung capacity.


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