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Susheel kumar
Susheel kumar

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20 Yoga Exercises for All Seven Chakras

Full Sequence:

Root Chakra (Muladhara)

  1. Mountain Pose (Tadasana)

    • Stand tall, feet together, shoulders relaxed.
    • Benefits: Grounding and stabilizing.
  2. Warrior I (Virabhadrasana I)

    • Step one foot back, bend front knee, raise arms overhead.
    • Benefits: Strength and grounding.

Sacral Chakra (Svadhisthana)

  1. Goddess Pose (Utkata Konasana)

    • Feet wide apart, toes turned out, squat down.
    • Benefits: Opens hips, stimulates creativity.
  2. Pelvic Tilts

    • Lie on your back, knees bent, feet flat. Tilt pelvis upward.
    • Benefits: Flexibility in the lower back and hips.

Solar Plexus Chakra (Manipura)

  1. Boat Pose (Navasana)

    • Sit, lift feet, balance on sit bones, extend arms forward.
    • Benefits: Core strength, boosts confidence.
  2. Plank Pose (Phalakasana)

    • Hold a push-up position, body straight.
    • Benefits: Full-body strength, core stability.

Heart Chakra (Anahata)

  1. Camel Pose (Ustrasana)

    • Kneel, place hands on lower back, arch back, reach for heels.
    • Benefits: Opens chest, promotes compassion.
  2. Bridge Pose (Setu Bandhasana)

    • Lie on back, bend knees, lift hips.
    • Benefits: Opens chest and heart area.

Throat Chakra (Vishuddha)

  1. Shoulder Stand (Sarvangasana)

    • Lie on back, lift legs, support back with hands.
    • Benefits: Stimulates throat area, improves communication.
  2. Fish Pose (Matsyasana)

    • Lie on back, arch upper back, lift chest.
    • Benefits: Opens throat and chest.

Third Eye Chakra (Ajna)

  1. Child's Pose (Balasana)

    • Sit on heels, extend arms forward, rest forehead on mat.
    • Benefits: Calms the mind, enhances intuition.
  2. Eagle Pose (Garudasana)

    • Wrap one leg over the other, arms wrapped similarly.
    • Benefits: Focus and concentration.

Crown Chakra (Sahasrara)

  1. Headstand (Sirsasana) (for advanced practitioners)

    • Balance on forearms and head, lift legs up.
    • Benefits: Spiritual connection, balance.
  2. Corpse Pose (Savasana)

    • Lie flat, arms by sides, palms up, close eyes.
    • Benefits: Deep relaxation and spiritual connection.

Full-Body Engagement

  1. Downward Facing Dog (Adho Mukha Svanasana)

    • Hands and feet on the floor, hips lifted.
    • Benefits: Full-body stretch, energy balance.
  2. Warrior III (Virabhadrasana III)

    • Stand, lean forward, lift back leg, extend arms forward.
    • Benefits: Balance, stability, and strength.

Strength and Endurance

  1. Crow Pose (Bakasana)

    • Squat, place hands on floor, lift feet off the ground.
    • Benefits: Arm strength, core stability.
  2. Chair Pose (Utkatasana)

    • Stand, bend knees, raise arms overhead.
    • Benefits: Strengthens thighs, boosts endurance.

Flexibility and Relaxation

  1. Seated Forward Bend (Paschimottanasana)

    • Sit, extend legs, reach forward, touch feet.
    • Benefits: Stretches the spine, calms the mind.
  2. Lotus Pose (Padmasana)

    • Sit cross-legged, place feet on opposite thighs.
    • Benefits: Meditation and relaxation.

Suggested Routine:

  1. Mountain Pose (Tadasana)
  2. Warrior I (Virabhadrasana I)
  3. Goddess Pose (Utkata Konasana)
  4. Pelvic Tilts
  5. Boat Pose (Navasana)
  6. Plank Pose (Phalakasana)
  7. Camel Pose (Ustrasana)

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