Crown-based pose


  • Stand with the feet as wide apart as comfortable.
  • Bend forward from the hips and place the hands on the floor in front of the feet.
  • Press down through the palms to help lengthen the spine then lower the crown of the head to the floor.
  • Raise the arms behind the back and either interlock the fingers or take hold of one wrist.
  • Hold for as long as appropriate, then release by returning the hands to the floor, engaging the abdominal muscles and raising the torso upright.
  • Practice up to 3 times.


  • Exhale while bending forward.
  • Breath naturally while holding the position.
  • Inhale while returning to standing.



  • Back conditions.
  • Heart conditions.
  • High blood pressure.
  • Inflammations of the ear.
  • Weak eye capillaries.
  • Problems in the pituitary or thyroid glands.
  • Weak spine or vertigo.


  • Stimulates circulation.
  • Calms the brain and helps relieve stress and mild depression.
  • Improves digestion.
  • Therapeutic for those with low blood pressure.