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)