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.
Bridge Pose (Setu Bandhasana): – Lie on your back, bend your knees, and lift your hips towards the ceiling. This pose strengthens the back, glutes, and hamstrings.
Corpse Pose (Savasana): – Lie on your back with legs extended and arms by your sides. Savasana is a pose of complete relaxation, helping to reduce stress and promote a sense of calm.
Cat-Cow Stretch (Marjaryasana-Bitilasana): – On your hands and knees, inhale arching the back (Cow Pose) and exhale rounding the back (Cat Pose). This dynamic movement releases tension in the spine.
Legs Up the Wall (Viparita Karani): – Lie on your back with legs extended up against a wall. This restorative pose promotes relaxation, improves circulation, and relieves fatigue.
Sun Salutation (Surya Namaskar): – A dynamic sequence that includes forward bends, downward dog, and lunges. Sun Salutations increase blood flow and warm up the body.
Seated Forward Bend (Paschimottanasana): – Sit with legs extended and reach toward your toes. This forward bend stretches the spine and hamstrings, promoting relaxation.
Listen to your body, and if you have specific health concerns, it's advisable to consult with a healthcare professional or a certified yoga instructor for personalized guidance.