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Foundational Exercise 2

crown – root

The second exercise coordinates the crown and root chakras. This means that the exercise helps to connect deeper notions of values and ethical and spiritual insights with the material and social aspects of existence. In addition, it helps to illuminate to what extent such values and insights are or are not expressed in daily life. The exercise helps to build a bridge between these two dimensions in a person’s life.

This exercise resembles the first (pineal – hara). Here, too, energy and attention are moved in a straight line, downward with the inbreath and back up with the outbreath. However, the starting point is now the top of the head, the crown chakra, and the end point is the root chakra, located in the perineum, between the anus and the sexual organs. Inhale downward from the crown to the root and exhale from the root to the crown.

Ensure that there is sufficient air for the entire movement. Use your normal breathing rhythm and carry out the exercise for about five minutes.

Before you start the exercise:

Find a peaceful place to sit comfortably in a chair or on a cushion on the floor. Take a moment to sense your body, your breathing. Let the mind gently settle and prepare yourself to begin the exercise.
End your exercise by focusing your attention on your whole body and get a sense of how it feels to be present right now, this very moment.

Use your normal breathing rhythm and carry out the exercise for about five minutes.

Variation of the exercise:

If pressure builds up in your head (physical pressure, too many thoughts, a feeling of discomfort in your head) this exercise can be done as follows:

Crown – root: breathe in from the crown chakra to the root chakra and breathe out while your attention remains in the root chakra.


The five foundational exercises move or circulate respiratory energy along specific pathways in the body. Four of the exercises use a traditional mapping of energies in the body, while one exercise uses two channels described in traditional Chinese medicine.

Four of the exercises were formulated in this form by Jes Bertelsen, while the pineal-solar plexus-throat exercise stems from Bob Moore’s teachings. The exercises have been used in the past fourty years by literally thousands of people in connection with teachings at the Vaekstcenter.

The full programme of exercises is normally done in the following order: 1) pineal—hara, 2) crown—root, 3) pineal—solar plexus—throat (also called the double C), 4) the yin-yang circulation, and 5) essence—heart. For a beginner it is possible for a period of time to train only two of the exercises: 1) pineal—hara, and 2) essence—heart. If one wishes to add just one more exercise, one can use 1) pineal—hara, 2) yin-yang circulation, and 3) essence—heart.