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The Crown is the most subtle of all the chakras. It is your connection to the universe, where you realize you aren’t in control, and find a deeper power.
Use these 7 short sequences to connect to the wholeness of life. The first 6 are Vinyasa style, and the final is a Yin series.
1. Reclined – Start in Savasana, the best pose to connect to the crown chakra. Expand out, taking deep breaths, and thinking about your connection to the crown and all that it represents. Draw your right knee in to your belly. Use your left hand to take the right knee across the body. Extend the right arm out to the side. Keep the chest facing up. Allowing this twist to release tension from the hips and low back. Return to center. Then switch legs.
2. Kneeling – Come up to table top, starting with a few rounds of Cat/Cow. Inhale to drop the belly and lift the gaze. Exhale to round and contract the spine. Sit back on the heels, interlacing the fingers behind you. Bring the crown of the head down to the mat in front of you. Reach the knuckles up and over. Avoid putting too much weight on the top of the head. Lift the shoulders away from the ears. Release arms down to the sides, as you sink hips to the heels in Child’s Pose.
3. Mountain – Start in downward dog, sending the hips up and back. Walk the hands back to meet the feet and come in to Rag Doll forward fold. Clasp opposite elbows, and sway gently side to side. Slowly roll up to standing. Shine the palms forward, reach the crown of the head up and close your eyes. Find an internal point of focus. Shift the weight forward in to the toes. Then to the right. Back in to the heels. To the left. And finally settle in the true center. Blink the eyes open.
4. Wide-Legged – Face the long edge of the mat, taking the feet wide. Turn the toes out and heels in slightly. Open the arms up and out in Star Pose. Inhale to stretch out through the limbs. Exhale to bend in to the knees and elbows. Move between Star and Goddess with the breath. After a few rounds, exhale and fold forward at the hips. Relax the neck and let the head be heavy.
5. Standing – Return to Downward Facing Dog. Kicking the right leg up, then stepping it through between the hands at the front of your mat. Keeping the hands down, kick the left foot up to the sky in Standing Splits. Bend in to the right knee to return the left toes to the mat (some distance back). Keeping the hips square to the front, fold over the right leg in Pyramid Pose. Push in to the feet to lift back up. Extend the left leg up and back, bringing the chest forward in to Warrior 3. Focus on stretching the crown of the head forward. Take a Vinyasa flow and then repeat on the other side.
6. Inversion – Lower down to kneeling. Option to take Rabbit again (from sequence 1). If headstand is a part of your practice take either tripod variation, or clasp hands together with elbows under the shoulders and forearms down. Placing the head down and lifting up the legs.
7. Reclined Leg Stretch Series – For the Yin wind down come down on to the back with a yoga strap. With one hand on either end of the strap, loop it around the ball of your left foot. Rest your upper arms on the mat, as the left leg extends up over the hip. Keeping the hips square. Hold for a couple of minutes. Next, take both sides of the strap in the left hand as you open the leg to the left side. Keeping the right side of the body grounded down. Hold for a couple of minutes. Then lift up to center, taking the strap in to the right hand, and guiding the leg across the body to the right side. The hip may lift up here, but keep the left shoulder rooted down. Release and repeat on the other side.
Prefer to be guided through with your yoga instructor? Practice along with me in the video below.
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