It seems like you might be referring to the concept of a "magic 12-pose sequence" for stress relief, pain management, and promoting balance in yoga. While there isn't a universally recognized set of 12 poses that can be considered a "magic" remedy, you can create a well-rounded yoga sequence by incorporating a mix of poses that address these concerns.
Mountain Pose (Tadasana): – Stand tall with feet hip-width apart, arms by your sides. This pose promotes grounding and posture awareness.
Downward-Facing Dog (Adho Mukha Svanasana): – From a plank position, lift your hips towards the ceiling, forming an inverted V-shape. This pose stretches the entire body, particularly the hamstrings and shoulders.
Warrior I (Virabhadrasana I): – Step one foot back, bend the front knee, and reach the arms overhead. This pose builds strength in the legs and opens the chest.
Warrior II (Virabhadrasana II): – Open the hips and shoulders by extending your arms parallel to the floor in a lateral position. Warrior II helps to improve balance and focus.
Tree Pose (Vrikshasana): – Stand on one leg and place the sole of the opposite foot on the inner thigh or calf. This pose improves balance and concentration.
Seated Forward Bend (Paschimottanasana): – Sit with legs extended and reach toward your toes. This forward bend stretches the spine and hamstrings, promoting relaxation.
Child's Pose (Balasana): – Kneel with toes touching and sit back on your heels, reaching arms forward. Child's Pose helps to release tension in the back and shoulders.