Yoga For The Crown Chakra

The Crown (Sahaswara) chakra, is the seventh chakra and is located at the top of the head. This is the chakra of enlightenment and spiritual connection.

It is closely connected to the brain and the nervous system so when it comes to yoga for this chakra we focus on poses that stimulate and balance the nervous system and focus the mind.

Padmasana (Lotus Pose)

• Sit on the floor with your legs stretched out in front of you.
• Bend your right knee and place your right foot on your left thigh with the heel of your foot close to your abdomen.
• Bend your left knee and place your left foot on your right thigh with the heel of your foot close to your abdomen.
• Place your hands on your knees, palms facing upwards.
• Sitting up tall with your head straight take a few breaths and relax your body and still your mind.

Salamba Sarvangasana (Shoulder & Supported Shoulder Stand)

• Lie flat on your back with your hands by your sides.
• Lift your legs, buttocks and back up in one movement until you come up high on your shoulders.
• Bring your hands up to support your lower back and hips.
• Keeping your legs straight bring your walk your hands further down your back and keeping your elbows on the mat. This will help you support and elevate your hips
• Lift your chin and gaze towards your navel.
• The weight of your body should be supported by your shoulder not your neck, so if you feel any pain your neck come out of the pose.
• To further support your back and neck, place two blankets folded twice under your back and shoulders but ensure that your neck is not on the blanket but placed on the floor.

Sirsasana (Headstand)

• Using a blanket for additional support for your head and shoulders, fold the blanket into a rectangular shape and place it between you and the wall
• Kneel on all fours and bring your elbows and forearms down onto the blanket.
• With your elbows shoulder width apart interlace your fingers and place the back of your head in the space between your elbows, ensuring that it is the crown of your head that touches the mat/blanket and not your forehead
• Take a moment to check in where you’re at today, some days we feel more flexible than others.
• Press down into the mat and lift your shoulders up and away from your ears and see how this feels for your neck. If it feels ok start to lift your hips and straighten your legs.
• If when you lift your hips you feel your shoulders ‘collapse’ stop here.
• If you can maintain the natural curve of the neck when your legs straighten you can tuck your toes under and stand on tiptoes.
• Walk your feet in until you can go no further and continue to press your forearms down and your shoulders up.
• Firming up your abdominal muscles, bend your knees and allow your feet to float
• Bring your knees in towards your abdomen.
• At this point the majority of your weight should be on your arms and not your head.
• When you feel ready come all the way up. Start by straightening the tops of your legs.
• When you are up, ensure that your hips are symmetrical and your shoulders are away from your ears.
• Stay here for around 30 seconds if comfortable. As you get used to the pose you can hold for longer but start off slow and build yourself up.
• To come out of the pose reverse the steps you took to come into the pose and then rest in Child’s Pose.

Balasana (Child’s Pose)

• Sitting on the heels of your feet, fold your torso over your thighs and rest your forehead on the floor in front of you.
• Stretch your arms out in front of you or by your sides (wherever you feel comfortable) and stay here for a few breaths.

Meditation

Meditation or mindfulness is another term for living in the moment and concentrating on the here and now. Meditation not only allows you to help focus your mind but staying calm and focused in the moment can help bring your nervous system back to balance which is great for eliminating stress and negative energy.

All you need for mindfulness meditation is a quiet environment, somewhere where you feel comfortable and can relax. Start in a comfortable position, sitting with your legs crossed, in lotus position or just sitting in a comfortable chair. Try to avoid lying down as this could make you fall asleep.

Have a point of focus. This could be an internal thought or something external such as a candle flame, your favorite photograph, a meaningful word or phrase or you could focus on any object in the room you’re in.

If you find it challenging to focus on an object try focusing on your breathing and don’t feel bad if your mind starts to wander, this will happen and when it does just turn your focus back to your breath.

Nadi Shodhan Pranayama (Alternate Nostril Breathing)

• Sitting in a comfortable position, place the thumb of your right hand on your right nostril and your ring finger on your left nostril, resting your index and middle finger between your eyebrows.
• Slowly inhale through the left nostril closing the right with the thumb.
• Close the left nostril with your ring finger and release the thumb from your right nostril.
• Exhale through your right nostril.
• Repeat 3 times to begin with then gradually increase to 9/10 times as you become more comfortable with the technique.