Kundalini Yoga – Crown Pose (7th)

The Kundanlini yoga version of Crown pose (as demonstrated by Ana Brett in Kundalini Yoga: A Journey Through the Chakras) works on your seventh center or Sahasrara (crown) chakra. If you are not familiar with the chakra system, please read the Yoga article before attempting to do this pose.

Tips: To see a larger image of any picture below, click the picture. It is not necessary to look exactly like the picture shown. Approximate a pose as best as you can, or follow the modified version of the pose (if available) if a pose is too difficult. Poses should get easier over time with regular practice. The goal is to eventually look like the pictures below.

1. Interlace your hands. Women should have the right little finger on the bottom, left thumb crossed over the right. Men should have the left little finger on the bottom, right thumb crossed over the left. Now unfold just your thumbs and press the thumbs together thumbprint to thumbprint.
2.  Raise your interlaced hands with thumbs together and position them up above your head with your arms rounded. Close your eyes and turn your eyes all the way upward as if you can see to and through the top of your head. Do Long Deep Breathing in this pose for about 2 minutes.
3. Now inhale deeply, hold the breath and try to pull your hands apart, contract the lower muscles: rectum, sex organs, and navel while in the same pose as above for as long as you can hold your breath.
4. Then relax and lower the wrists to the knees, fingers in chin mudra position. Close your eyes and focus them up towards the center of your eyebrows. Meditate for a minute in this pose.