sahasara min - YogPlan

Crown Chakra (Sahasrara)

vishuddha min - YogPlan

Throat Chakra (Vishuddha)

anahata chakra

Heart Chakra (Anahata)

Muladhara Chakra

Root Chakra (Muladhara)


Inversion Asanas


Mountain Pose


Meaning: parvat = mountain

Table of content


Sit in Vajrasana, then come into tabletop position – hands shoulder-distance apart, knees together, feet together. Inhale, exhale, and relax.

Getting into position

Spread and activate your fingers. Place your toes on the floor. Inhale. Exhaling, lift knees up, straighten your legs, and press the heels and palms down into the floor. Flatten shoulder blades and press shoulders away from your ears. Straighten your arms, raise hips up, keep spine straight, keep your arms and spine aligned as much as possible (head between upper arms). Use hands to push torso backward toward your heels and hips up. Your body should be in as much of a triangle shape as possible. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, push farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, raise hips up slightly. Exhaling, lower your knees back down to tabletop position, then sit back into Vajrasana. Inhale, exhale, and relax.


  • Be careful with any excess shoulder pressure. When first practicing this pose, try to find what shoulder position feels stable and comfortable.
  • Try to move your body weight onto the heels and away from your shoulders.
  • If you need, separate your feet slightly, and keep them parallel to each other.

Reproductive Health:

Mental & Emotional Health:



If you have chronic/serious shoulder or back problems .

Be careful

If you have Carpel Tunnel Syndrome (wrist/hand issues), diarrhea, high blood pressure, heart disease, neck issues, or headache/migraine.



  • Stretches buttocks, hamstrings, calf muscles, and Achille’s tendon (backs of ankles).
  • Strengthens wrists, arms, shoulders, abdominal muscles, hip flexors, front thighs, and front of ankles.
  • Improves blood flow to the spine, head, and brain.
  • Stimulates the nervous system.
  • Improves alertness/wakefulness, digestion, and flat feet.
  • Relieves stiffness in shoulder blades and heels, fatigue in back and legs, headache, insomnia, mental fatigue, menstrual discomfort.


Beneficial for asthma, sciatic nerve issues, sinusitis.


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