Full Sequence:
Root Chakra (Muladhara)
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Mountain Pose (Tadasana)
- Stand tall, feet together, shoulders relaxed.
- Benefits: Grounding and stabilizing.
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Warrior I (Virabhadrasana I)
- Step one foot back, bend front knee, raise arms overhead.
- Benefits: Strength and grounding.
Sacral Chakra (Svadhisthana)
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Goddess Pose (Utkata Konasana)
- Feet wide apart, toes turned out, squat down.
- Benefits: Opens hips, stimulates creativity.
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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)
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Boat Pose (Navasana)
- Sit, lift feet, balance on sit bones, extend arms forward.
- Benefits: Core strength, boosts confidence.
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Plank Pose (Phalakasana)
- Hold a push-up position, body straight.
- Benefits: Full-body strength, core stability.
Heart Chakra (Anahata)
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Camel Pose (Ustrasana)
- Kneel, place hands on lower back, arch back, reach for heels.
- Benefits: Opens chest, promotes compassion.
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Bridge Pose (Setu Bandhasana)
- Lie on back, bend knees, lift hips.
- Benefits: Opens chest and heart area.
Throat Chakra (Vishuddha)
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Shoulder Stand (Sarvangasana)
- Lie on back, lift legs, support back with hands.
- Benefits: Stimulates throat area, improves communication.
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Fish Pose (Matsyasana)
- Lie on back, arch upper back, lift chest.
- Benefits: Opens throat and chest.
Third Eye Chakra (Ajna)
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Child's Pose (Balasana)
- Sit on heels, extend arms forward, rest forehead on mat.
- Benefits: Calms the mind, enhances intuition.
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Eagle Pose (Garudasana)
- Wrap one leg over the other, arms wrapped similarly.
- Benefits: Focus and concentration.
Crown Chakra (Sahasrara)
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Headstand (Sirsasana) (for advanced practitioners)
- Balance on forearms and head, lift legs up.
- Benefits: Spiritual connection, balance.
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Corpse Pose (Savasana)
- Lie flat, arms by sides, palms up, close eyes.
- Benefits: Deep relaxation and spiritual connection.
Full-Body Engagement
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Downward Facing Dog (Adho Mukha Svanasana)
- Hands and feet on the floor, hips lifted.
- Benefits: Full-body stretch, energy balance.
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Warrior III (Virabhadrasana III)
- Stand, lean forward, lift back leg, extend arms forward.
- Benefits: Balance, stability, and strength.
Strength and Endurance
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Crow Pose (Bakasana)
- Squat, place hands on floor, lift feet off the ground.
- Benefits: Arm strength, core stability.
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Chair Pose (Utkatasana)
- Stand, bend knees, raise arms overhead.
- Benefits: Strengthens thighs, boosts endurance.
Flexibility and Relaxation
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Seated Forward Bend (Paschimottanasana)
- Sit, extend legs, reach forward, touch feet.
- Benefits: Stretches the spine, calms the mind.
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Lotus Pose (Padmasana)
- Sit cross-legged, place feet on opposite thighs.
- Benefits: Meditation and relaxation.
Suggested Routine:
- Mountain Pose (Tadasana)
- Warrior I (Virabhadrasana I)
- Goddess Pose (Utkata Konasana)
- Pelvic Tilts
- Boat Pose (Navasana)
- Plank Pose (Phalakasana)
- Camel Pose (Ustrasana)
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