The crown chakra is our connection to something greater, to the rest of the world, our true sense of belonging, wisdom and spiritual truth.
This sequence uses a combination of gentle inversions and upright poses to send the flow of energy and blood towards the crown and then back down again.
1. Rag Doll – Turn towards the long edge of the mat, with a stance slightly wider than hip width. Inhale the arms overhead. Interlace the fingers and flip the palms up. Stretch and extend. Then exhale to fold all the way down. Soften, maybe holding the elbows. Let the head get heavy as you sway side to side for a few breaths. Inhale to rise up. Repeating this through a few times.
2. Functional Forward Fold – While still folded, bend the knees gently and widen the feet. Keeping them parallel to the short edges of the mat. Stretch the arms as far forward as you can, coming on to the finger tips. While also rocking the weight back into the heels, curling the toes up. Stretch through spine. As if someone is pulling back on your hips, while someone else is pulling forward on your wrists.
3. Malasana – Heel toe the feet to just wider than the hips. Turn the toes in and heels out. Bend the knees and sink the hips. Use the elbows to push the knees open. Lift the crown of the head up. Feeling the energy shift going from crown of head to the base of the spine. Press the shoulders down.
4. Rabbit Pose – Turn to face the top of the mat. Come to kneel with the toes untucked. Grab hold of the back of the feet. Bring the forehead down, rocking onto the crown of the head. Bringing not too much weight on the head. Stretching all of the spine.
5. Down Dog to Low Lunge – Bring the hands down a bit ahead of the shoulder, tuck the toes and lift the hips up to downward dog. Step the right foot forward to the top of the mat. Bring back knee down. Inhale to lift the chin up to the sky. Exhale to tuck chin to chest and step back to down dog. Repeat on other side.
6. Supported Head Gentle Back Bend – Lower the knees down, sit back on the heels and lift the torso up. Interlace the fingers behind the head to support the base of the skull. Scoop the elbows forward. Lifting up finding a gentle back bend with the head supported. Hold for a few breaths.
7. Meditation – Bring hands to the lap, and find length in the spine. Reaching the crown up. Take time to think about your intention for the day while imagining a bright white or violet light.
These poses come from a 10 minute morning practice for crown chakra. Check it out below.