Pada Shirsha Chalana

Pada Shirsha Chalana is a Kundalini Yoga exercise that creates deep opening and mobility through the hips, spine, shoulders, and neck. Holding the foot while moving between the lifted chest position and bringing the foot toward the forehead stretches the hips, ankles, lower back, and upper spine while improving flexibility and coordination throughout the body. The movement also helps release tension stored in the pelvic area and supports greater mobility in the hips and spine.

Bringing the foot toward the forehead stimulates the Ajna Chakra, supporting concentration, inner awareness, and mental focus. The grounding seated position and deep connection through the hips and legs also activate the Root Chakra (Muladhara), creating stability and connection to the body. At the same time, the movement guides energy upward from the Sacral Chakra (Svadhisthana) through the Solar Plexus Chakra (Manipura) and Heart Chakra (Anahata) all the way into the Throat Chakra (Vishuddha), supporting emotional release, openness, and energetic flow throughout the spine.

To practice:

Sit in a comfortable cross legged position and hold one foot with both hands. Exnhale and bring the foot upward toward the forehead while gently rounding the upper body slightly inward. Then Inhale and lower the foot slightly again, lift the chest, and gently tilt the head back to create openness through the throat and heart space.

If bringing the foot toward the forehead feels too intense, hold the ankle or shin instead and keep the movement smaller while maintaining a relaxed and steady breath.