anahata chakra

Heart Chakra (Anahata)

Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)

Muladhara Chakra

Root Chakra (Muladhara)


Standing Asanas


Lord Shiva Pose


Meaning: nataraj = dancing gesture of Lord Shiva

Spinal Movements:

Pain Management:


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

Getting into position

Shift your weight to the left leg. Lift your right heel towards your buttocks. Reach right hand back and grab the outside of right foot or near the ankle. Using your arm, lift your right foot up and backward behind you, pressing backward with your foot. Keep your left hip, knee, and ankle in-line with each other. Raise your left arm up over head, palm facing backward (or inward). Inhale. Exhaling, open your chest, arch your entire back, push your abdomen out, and look upward slightly. Keep hips square, and supporting leg straight. Inhale. Exhaling, bend forward from the hips, lift your right foot farther up, pushing backward behind you. Stretch your left arm farther out in front of you. Look forward through your hands. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, bring your torso back up. Exhaling, lower your left arm to your side, relax your right leg, gently release the right hand, and lower your right foot and arm back to starting position. Inhale, exhale, and relax. Repeat on the other side.


  • Focus the eyes on a fixed point in front of you for balance.
  • Avoid pushing your bent knee outward.
  • Keep the hips and shoulders square to protect the spine.

Mental & Emotional Health:



If you have a herniated (slipped) disc, or chronic/serious back problems.

Be careful

If you have high blood pressure; get dizzy easily; or have neck, shoulder, back, hip, or knee issues.



  • Opens the chest.
  • Stretches entire front of body (feet to throat).
  • Stretches fronts and backs of legs and ankles.
  • Strengthens arms, shoulders, upper and lower back, leg and foot muscles.
  • Improves balance and concentration.
  • Improves rounded shoulders and flat feet.


Helps to reduce the symptoms of joint pain and hunched back and prevents calcium deposition.


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