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A balanced third eye chakra is one that allows you to see the world around you clearly, without being blinded by the light or overwhelmed by the darkness. It's a state of mind where you can see things as they truly are, and not how your emotions might otherwise make them appear.

1. Downward-Facing Dog | Adho Mukha Svanasana

Downward-facing dog is also known as Adho Mukha Svanasana. In this pose, you bend your knees and lift your hips up and back, resting on your feet, shoulders and head. You should feel a stretch in the backs of your legs and in your shoulders.


  • Start in a plank position, with palms on the floor and hands shoulder-width apart. Pull your abdominals in and up, and lengthen your tailbone toward the floor.

  • Bend your knees until they're at a 90-degree angle, or as close to that as you can comfortably get them. Then straighten your legs and lift your hips off the ground so that your body forms an inverted "V," with your heels reaching toward the ceiling.

  • Contract your abs and glutes to keep yourself stable in this position, then hold it for as long as you can hold it without compromising form or balance.

Benefits of Downward-Facing Dog | Adho Mukha Svanasana:

Downward facing dog is a great way to get your blood flowing and stretch your lower body.

It's also a good warm-up for more advanced yoga poses, like warrior II, trikonasana, and tree pose.

2. Child’s Pose | Balasana

Child's pose is a yoga pose that allows you to stretch your back, hips, and shoulders. It also helps relieve stress and fatigue.


  • Sit on the floor with your knees bent and feet flat on the floor, hip-width apart.

  • Lean forward, placing your chest on your thighs and reaching your arms out in front of you.

  • Rest your forehead on the ground or a bolster if you have one nearby, and close your eyes.

Benefits of Child's Pose:

Child's pose is a great way to relax your body, especially after a long day. It also helps you to get in touch with your inner child, which can be very relaxing and healing.

3. Supported shoulder stand | Salamba Sarvangasana

Supported shoulder stand is a yoga pose that builds strength, increases flexibility, and helps you develop the ability to relax your muscles.


  • Make sure to keep your neck relatively straight, and don't push your head too far back.

  • Place your hands on the floor in front of you, then lower yourself down onto them.

  • When you're in position, make sure your shoulders are parallel to the ground and that your neck is straight. If it's not, gently lift up a bit until it is.


A supported shoulder stand is a posture that can help you with your balance, and it helps you to gain strength in your shoulders, arms, and upper back.

4. Hero | Virasana

Hero Pose, or Virasana, is a simple but effective exercise that strengthens your thighs and hips while also increasing flexibility in your ankles and feet. It's great for the beginner yogi looking to start their practice, or for those who want an easy way to warm up before a more rigorous workout.


  • Start in child's pose. Bring your right foot forward between your hands, then place your left hand on the floor in front of you.

  • Bend your right knee and bring it toward your left hip until your right thigh is parallel with the floor. Straighten your right leg so that it forms a 90-degree angle with the floor.

  • Lower yourself onto your forearms, keeping them shoulder-width apart and directly under your shoulders. Engage your abdominal muscles so that they support you as you lower yourself toward the floor.

  • Bring your chin to rest on top of your sternum; gaze at a fixed point on the floor in front of you or down toward your knees (not up).

  • Hold for 30 seconds or longer if comfortable before repeating on other side; repeat again for a total of three times each side."


Hero pose, also known as Virasana, is the ultimate stretch for your legs. It's easy to get into and hold, so you can spend a little extra time relaxing in this pose. If you're feeling stiff or sore, Hero pose will help alleviate some of those aches and pains.

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