Body
Yoga sequences
Sound opens. The body keeps. Each chakra has three poses — with breath counts and a modification — and there is a full-center flow for days when you want the whole map.
Seven-Center Sound & Body Flow
40–50 minutes. Move slowly. Play the tone at the start of each stage, or after.
- 1
Root · 396 Hz · 5–7
Mountain Pose · Chair Pose · Child's Pose · mudra: Prithvi Mudra
- 2
Sacral · 417 Hz · 5–7
Bound Angle · Cat–Cow · Pigeon Pose · mudra: Varun Mudra
- 3
Solar Plexus · 528 Hz · 5–7
Boat Pose · Revolved Chair · Warrior III · mudra: Rudra Mudra
- 4
Heart · 639 Hz · 5–7
Cobra Pose · Bridge Pose · Camel Pose · mudra: Padma Mudra
- 5
Throat · 741 Hz · 5–7
Fish Pose · Lion's Breath · Supported Shoulderstand · mudra: Granthita Mudra
- 6
Third Eye · 852 Hz · 5–7
Child's Pose (brow to earth) · Downward-Facing Dog · Eagle Pose (gaze) · mudra: Hakini Mudra
- 7
Crown · 963 Hz · 5–7
Easy Seated Meditation · Tree Pose · Corpse Pose · mudra: Dhyana Mudra
Chakra 1 · Muladhara
Root
Chakra 2 · Svadhisthana
Sacral
Chakra 3 · Manipura
Solar Plexus
Chakra 4 · Anahata
Heart
Chakra 5 · Vishuddha
Throat
Chakra 6 · Ajna
Third Eye
Chakra 7 · Sahasrara
Crown
Move within the range of a kind body. These sequences are wellness tools, not physical therapy. Skip what the joints refuse. Child's pose is always a complete practice.