Crown Chakra - Feet to sky stretch & Prone spine stretch

Basic exercises for awareness, concentration, and focus

Exercises: Feet to sky stretch and Prone spine stretch
Training type: Flexibility Training
Element: Air
Chakra: Crown Chakra Exercises
Subtle body: Mental Body

Requirements

Feet to sky stretch and Prone spine stretch 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 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 Feet to sky stretch and Prone spine stretch 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, Forward bend, Sitting forward bend, and 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. Feet to sky stretch

Lay down on the floor on your back. Slowly lift your lower back and legs up until they are in an upright position. Your hands are supporting the lower back. Then lower your legs over your head and put your knees down beside your ears. Feel the mobility of your spine. Breathe through the nostrils.

Keypoints:

Come up straight
Support your lower back
Put the knees beside the head

Crown chakra exercises - feet to sky stretch & prone spine stretch

2. Prone spine stretch

Come down on your hands and feet with your legs 3 feet apart. Extend your shoulders and keep your head aligned with your spine. Then raise and lower your head slowly up and down. Feel the mobility of your spine. Breathe through the nostrils.

Keypoints:

Keep your back straight
Open your shoulders
The feet are wide apart