Crown Chakra Exercises - Prone shoulder stretch & Wide leg forward bend

Basic exercises for awareness, concentration, and focus

Exercises: Prone shoulder stretch and Wide-leg forward bend
Training type: Flexibility Training
Element: Air
Chakra: Crown Chakra Exercises
Subtle body: Mental Body

Requirements

Prone shoulder stretch and Wide-leg forward bend are two exercises for the whole body. They are advanced exercises where you need a certain degree of mobility and where your head is in an upside-down position, which can be at first an uncomfortable sensation.

Outcome physical

With these two practices, your head is in an upside-down position, and the blood can flow freely in your head, which is very good for the brain’s functioning. But there are other benefits with these two activities, like a shoulder and inner thighs stretch.

Outcome spiritual

These two exercises clear up your mental body on a spiritual level by focusing on posture, coordination, and the upside-down pose. The mental body is part of your aura, where you generate your thoughts. If you focus on posture, alignment, and keeping your poses right, your mind focuses on the task and not on the mind’s usual chatter. These two practices train awareness and concentration and are part of the number one crown chakra exercises.

Best ways to do

Beginner Circuit: Alternate 15-30 seconds of Prone shoulder stretch & Wide-leg forward bend for 3 circuits.

Flexibility Circuit: Alternate 15-30 seconds of each activity with other flexibility exercises such as Feet to sky stretch, Prone spine stretch, Forward bend, and Sitting forward bend.

Flexibility/Relaxation Circuit: Alternate 15-30 seconds of these two exercises with relaxation exercises, such as Connecting to heaven, Grateful to spirit, Praying, and Insight.

Guidance

1. Prone shoulder stretch

Come down on your knees. Put the top of your head on the ground. Fold your hands behind your back and stretch your arms up to a straight position. Then pull them to the front. Feel the mobility of your shoulders. Breathe through the nostrils.

Keypoints:

Keep the back straight
Push the arms to the front

Crown chakra exercises - prone shoulder stretch & wide leg forward bend

2. Wide leg forward bend

Stand with your legs 4 feet apart. Slowly bend forward and down as far as you can and put your hands on the ground. The aim is for the head to touch the ground. Open the feet more if you need to. Feel the mobility of your spine. Breathe through the nostrils.

Keypoints:

Your weight is on the thighs
Keep your knees soft
The feet are wide apart