Sahasrara-Crown Chakra Exercises

Do not perform any exercise without first consulting a physician to ascertain your physical ability to do so safely. 

The exercises contain hyperlinks that I have inserted. These go to demonstrations of how the poses should be done to insure safety. They also contain precautions that need to be considered before performing the pose, and may contain alternative and aides for safe performance.

Beginning Yoga Poses

Sitting Mountain  This link also includes other seated poses that work well for beginners, and people who may need more support with poses.

Child’s Pose  This is a good beginner’s pose; however, if you have problems with your knees do not perform this pose.

Alternate Nostril Breathing

Short Meditation

 This is the one I’m sure you have all been waiting for, NOT.  hehehe.  This meditation uses the mantra OM. 

In the Rg-veda  we find the following information;

om ity etad brahmano nedistam nama yasmad uccaryamana

eva samsara-bhayat tarayati tasmad-ucyate tara iti

om asya jananto nama cid-viviktan mahaste visno

sumatim bhajamahe om tat sat

tato 'bhut trird-omkaro yo 'vyakta prabhavah svarat

yat tal-lingam bhagavato brahmanah paramatmanah

The English translation is; "One who chants om,  which is the closest form of Brahman, approaches Brahman.  This liberates one from the fear of the material world, therefore it is known as tarak brahman.

"O Vishnu your self-manifest name, om, is the eternal form of cognizance. Even if my knowledge about the glories of reciting this name is incomplete, still, by the practice of reciting this name I will achieve that perfect knowledge.

"He who has unmanifest potencies and is fully independent, manifests the vibration om kara, which indicates Himself. Brahman, Paramatma, and Bhagavan  are the three forms He manifests."

It is not necessary to have a belief in any religion to benefit from the chanting of OM as a mantra.

Short Meditation

First you need to ground and relax.  Use whichever methods you have found that suits you best.  (There are many examples in the previous chakra posts on this site). Shut your eyes and visualize the crown chakra connecting you to the universe.  See graphic at the beginning of this article to get a visual of the vortex that is at the crown of the head. Feel the spin of this chakra as it draws in the natural energy around it, and releases the universal energy that connects it to the universe.  Take a deep inhale and vibrate the verbalization of the mantra OM slowly and end it with the end of the exhalation.  This OM should vibrate your whole body.  It should vibrate similar to the chimes of an old floor clock.  Take another deep breath and repeat the Mantra OM.  This should be at evenly spaced intervals similar to the regular chiming of the clock.  Repeat this seven times.  Focus your attention on your crown chakra as you perform this Mantra.  Most times when I perform this mantra, I can see the violet of this crown chakra swirling in my mind.

Further study on the OM mantra

4. Sound Vibration of the Universe-follow this link to a good article on the chakra http://swamij.com/om-mantra.htm#sound

The article of this link deals mainly with the origins of the universe as defined by the Hindu religion, but as many of the origin stories go, it begins with the verbalization of sound by the source energy. That sound is OM. http://www.omsakthi.org/worship/mantra.html

Consider This, Do Something Different

• Do you follow the familiar thought and behavior patterns?   Try something different.  If you keep doing what you’re doing you will keep getting what you got.
• Does your personal identification begin and end with your job or economic status?  List words describing the essential you.  Add to the list daily.
• Can you find time to meditate daily?  This is key to enlightenment.
• Do you have a spiritual context to hold the painful experiences of life? It is not just a religious thing that needs to be considered. Many people do not claim any religious affiliation, but have a very close relationship with their source energy. Whichever path you have chosen should support you during times of spiritual need. If you don't presently have one it is time to consider examining the many paths that are available, and you will find one or a combination of many that will lead you to a closer relationship with that which is your source.
• Do you need anything to happen to make you feel blissful, or does the mere thought of your source produce a blissful state?  There are many ways to reach your bliss, I hope that we have discussed many of them during this process that have shown you were and how to find your bliss.

Vishuddha-Throat Chakra Exercises

Opening the Chakras—The linked website will give you instruction on opening all of your chakras including the Throat. 

Yoga Neck Exercises

Head Raise—Lie flat on your back.  Relax.  Lift your head slowly leaving the shoulders on the floor and look at your toes.  Hold the position until you feel the energy move into your throat.

The following yoga poses are described on the linked websites better than I can, so go there for proper performance.  These are designed for all age groups and physical conditions.

Neck Roll

Advanced Yoga Postures for Throat Chakra

The next set of exercises is designed for the more experienced practitioner who is in decent shape.  If you are not in good physical condition do not attempt these poses.  Be sure to observe all of the precautions described on the website.  As with any exercise program you should check with your physician prior to starting the program.  No one should perform exercises that will hurt or injure them. Please see contraindications on the linked site before performing a pose.

Dandasana (Staff Pose)

Sphinx Pose

Bhujangasana (Cobra Pose)

Setu Bandha Sarvangasana (Bridge Pose)

Viparita Karani (Legs-Up-the-Wall Pose)

Non-physical Exercises

Play charades with a friend.  Try to communicate for one hour without making any sounds, only hand gestures, facial expressions, and body movements.  What was the most difficult thing, and did it get any easier after a while?

Vow of Silence—Don’t use your voice for an hour.  By avoiding verbal communication one can open up other means of communication, namely with higher self.  Try extending the time to a couple hours, then by another hour, and shoot for a day.

Voice Recording—Record you voice during a normal conversation.  See how much you say and how much you listen.  Do you interrupt, or falter in speech?  What is your tone of voice?  If you didn’t know this person what would you think about them?

Aromatherapy Oils

Benzoin (Styax benzoin, S. tonkinensis)

Bergamot (Citrus bergamia) Earl Gray Tea has begamot in it and tastes marvelous

Blue Chamomile (German) (Matricaria chamomilla or M. recutia)

Frankincense (Boswellia thurifera or B. carteri)

Oil diffuser, on a low wattage lamp bulb itself.  In simmering (not boiling) water.

Activities for the Throat

Sing (even off key if you must), in the shower, in the car, when you’re alone, karaoke.   Record your affirmations and play them back to yourself while you sleep.  Chant.  Read Poems.  Just Five minutes of these activities helps.  Start a journal to express your feelings safely.  Quit using addictive drugs, including cigarettes, sugar and coffee.

Light Meditation

Get comfortable.  Take three minutes and study the picture of the Himalayan Blue Poppy.   Absorb the color.  Now lie down or recline in chair or bed, and relax.  Feel that vibrant blue color moving through you eyes to your throat… Feel is mix with the energy of your throat chakra…  Feel that blue color mingle with the motion of the chakra… How does the swirling of this chakra feel…  Is it moving fast enough?  Or is it whirling out of control?...  Ask the higher power to adjust any imbalance of this chakra…  Feel it fall into a natural, comfortable vortex that draws in energy for your use… End of meditation.

The Wisdom Tidbit

When you feel that you are not being heard by someone, imagine that wonderful blue energy filling your throat chakra.  Now speak your carefully chosen words, which may help the other person hear you.  You may also try flooding the other person’s throat chakra with that vibrant blue energy and that may help them hear you better.On the other side of the communication is how we perceive others communication.

This Chakra is about how we communicate, and this is how we interact with other human beings and many animals. It is always a good, helpful activity to learn the power of good communication. It will hold you in good stead regardless of you chosen path. May favorite book on this subject is "The Dance of Connection" by Harriet Lerner Ph. D., but is directed mostly for women. There are many books on communication, and it is one of the best skills you can learn to advance your career, and your connection with your family.  It will help you understand what others are "Really" saying to you, and, in turn, help you convey information to them in a way that helps them understand what you wish to communicate. You will avoid misunderstandings that lead to anger, hurt or other negative emotions.

I hope you enjoy this.

Namaste

I AM Communication
I AM the Listener
I AM that I AM