Basic exercises for awareness, concentration, and focus

Exercises: Sitting forward bend and Forward bend
Training type: Flexibility Training
Element: Air
Chakra: Crown Chakra Exercises
Subtle body: Mental Body

Requirements

Sitting forward bend and 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 an intense shoulder, hamstring, and spine 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 Sitting forward bend and Forward bend for 3 circuits.

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

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. Sitting forward bend

Sit on the floor with a straight back and slowly lean forward. Try to reach your knees with your head. Put your palms together in front of your head and the elbows touching the floor. Feel the mobility of your spine. Breathe through the nostrils.

Keypoints:

• Push your hips to the front
• Breathe through the nostrils.

2. Forward bend

Stand in an upright position. Slowly bend forward, lowering your head towards your knees. Feel the mobility of your spine. Breathe through the nostrils.

Keypoints:

• Lower the head towards the knees
• Bend the knees slightly