vishuddha min - YogPlan

Throat Chakra (Vishuddha)

anahata chakra

Heart Chakra (Anahata)

Manipura min - YogPlan

Solar Plexus Chakra (Manipura)

Muladhara Chakra

Root Chakra (Muladhara)


Standing Asanas


Tree Pose


Meaning: vriksha = tree


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

Getting into position

Focus your gaze ahead and shift your weight to the right foot. Exhale. Inhaling, raise the left foot and place the bottom of the foot on your upper right thigh with toes pointing down toward the knee. Press the knee back and activate your glute and thigh muscles so the leg is directly to your side. Exhale. Inhaling, raise arms above the head from the sides, and join palms together. Relax your shoulders down. Focus on a fixed point or, for a greater challenge, close the eyes. Hold with normal breathing for 30 or more seconds.

Coming out of position

Slightly relax the body. Slowly lower your arms, and use your hands to release your right foot, bring the knee in, and lower the right foot to the floor. Inhale, exhale, and relax. Repeat on the other side.


  • Keep the hips square. Do not slouch to the side.
  • Press the foot of the bent leg into the thigh to prevent the foot from slipping.
  • Activate the toes and sole of the supporting leg to maintain balance.
  • Keep the shoulders away from the ears to avoid overstraining.
  • Avoid twisting your body to either side.

Reproductive Health:

Mental & Emotional Health:



If you have chronic/serious hip or knee problems .

Be careful

If you have high or low blood pressure, ankle issues, or get dizzy easily.



  • Stretches the shoulders, chest, abdomen, hips, pelvis, and inner thighs.
  • Strengthens arms, abdominal muscles, thighs, and calf muscles.
  • Improves balance, concentration, and flat feet.


Helps to reduce the risk of sciatica.


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