Vajra Shirsha Namana

Vajra Shirsha Namana is a Kundalini Yoga exercise that strengthens and mobilizes the spine, shoulders, neck, and core while creating a deep connection between grounding and expansion. Moving between the upright kneeling position and the forward bow helps stretch the back, shoulders, and hips while improving posture, circulation, and flexibility throughout the spine. The movement also supports deeper breathing and helps release tension stored in the upper body and nervous system.

The bowing motion creates humility, grounding, and inward awareness, while the upward position opens the chest and throat, creating a feeling of lightness and expansion. The exercise stimulates the Root Chakra (Muladhara) through the stable kneeling base and guides energy upward into the Heart Chakra (Anahata) and Throat Chakra (Vishuddha) through the opening of the chest, neck, and upper spine. The movement can create a calming yet uplifting effect on both body and mind.

To practice:

Sit on the heels in a kneeling position and interlace the hands behind the head. Fold forward from the hips and bring the upper body down while keeping the elbows open. Then slowly rise back up into an upright kneeling position, open the chest, and gently lift the chin. Continue moving slowly and rhythmically with the breath. Inhale when moving upward and Exhale when moving forward.

If sitting on the heels feels uncomfortable, place a cushion between the heels and hips or reduce the depth of the forward bow while keeping the spine long and relaxed.

You can also spread the legs a little bit apart, if it feels more comfortable for you.