Kundalini Yoga Poses for Beginners

Kundalini yoga is a form of yoga which involves meditation, chanting and poses aimed at raising the kundalini energy or shakti. Kundalini is spiritual energy which is present at the base of your spine.Each kundalini class starts with a chant and is followed by stretching exercises for the spine.

The sequential practice of Hatha, Laya, and Kriya yoga channels focus from all the seven chakras aligning the spine and reaching the optimum concentration of the human body.

Main parts of a Kundalini Yoga class

• An Opening Chant (known as Tuning in)
• Brief warm-up for your spine
• Kriya (Sequence of postures paired with breathing techniques
• Closing Meditation or chant

What to expect in your first Kundalini class?

1. Important Kundalini Mantras

A mantra is a sacred chant or utterance of a syllable or a group of words in Sanskrit which is believed to have spiritual and/or psychological powers. While mantras are generally chanted in Sanskrit, but Kundalini Mantras are chanted in the language of the Sikhs: Gurmukhi.

Some of the most common Kundalini Mantras are:

EK ONG KAR, SAT NAM, KARTA PURKH, NIRBHAO, NIRVAIR,

AKAL MOORT, AJUNI, SAI BHANG, GUR PRASAD, JAP,

AD SUCH, JUGAD SUCH, HABHE SUCH, NANAK HOSI BHEE SUCH – Mul Mantra (Root of all Mantras)

AD GURAY NAMEH, JUGAD GURAY NAMEH, SAT GURAY NAMEH, SIRI GURU DEVAY NAMEH – Mangala Charn Mantra (Protection Mantra)

SA TA NA MA  – Panj Shabad ( 5 primal sounds of the universe- Most frequently used Mantras)

ONG NAMO, GURU DEV NAMO – Adi Mantra (Always precedes Kundalini Yoga Practice, tuning one into higher self)

SAT NAM – Beej Mantra ( Most widely used Mantra , chanting this mantra awakens soul)

2. Kriyas

The word Kriya means ‘action’. In Kundalini yoga, Kriya is a series of postures, breath, and sound that work towards a specific outcome. There are kriyas that give energy, make you radiant, cleansing your mind and body, increase the flexibility of the spine, boosting your creativity, digestion, and many more.

Every Kriya has a specific effect. For example, Kundalini Yoga for love is opening the Heart Chakra which is the center of love,compassion, and kindness. Our hearts hold both our joy and pain. With Kundalini yoga, we can heal our pains and open our hearts so we can receive love without fear, anger, or resentment and experience compassion.

3. Pranayama

All Kundalini Kriyas include Pranayam which is nothing but different breathing techniques. This is essential to reap the benefits of the kriya. There are a variety of breathing techniques like Long Deep breathing, Breath of Fire, Suspending the breath, Segmented breath, Alternate Nostril Breathing, and many more that you may learn in a Kundalini Yoga class.

4. White Attire

The first thing you will notice when you go to a Kundalini Yoga class is your teacher dressed in white and wearing a Turban.

This is because according to Yogi Bhajan, the master of Kundalini Yoga, believed colors have an effect on consciousness. Wearing white is a meditation in itself, as it takes more mindfulness and care to keep white clothes clean.

The most difficult thing on this planet is to wear white from top to bottom; white, it is the greatest therapy

Yogi Bhajan

Although it is best to wear white during class, it is not necessary for a beginner student.

5. Meditation

This is the last step that is followed after completing the kriya. The meditation itself maybe a kriya or is followed by the meditation depending on the Kriya.

There may or may not be a vocal mantra at the end of the kriya.

Kundalini Yoga Poses for Beginners

1. Malasana / Garland Pose

2. Chaturanga Dandasana / Four Limbed Staff Pose

3. Utthita Trikonasana / Extended Triangle Pose

4. Crescent Pose/ High Lunge Pose

5. Viparita Karani/ Legs up the wall pose

6. Parivrtta Utkatasana

7. Ego Eradicator Exercise

1. On a yoga mat, sit cross-legged and raise your arms up to a 60-degree angle out to the sides, keeping the elbows straight and the shoulders down.
2. Move your head back in space to create a neck lock.
3. Curl your fingertips into the base of your fingers, stretch your thumbs back, and point them toward each other. Keep your eyes close and your focus above your head.
4. Begin the breath of fire, keeping your breath rapid and rhythmic.
5. Inhale deeply and raise your thumb tips to touch overhead. Then, open your thumbs out.
6. Exhale and relax your arms down by your sides.

Is Kundalini yoga hard?

Personally, I feel that yoga and simple breathing exercises are not that hard. If you are familiar with Hatha or one of its derivations (such as Vinyasa, Iyengar, Bikram, or others), you will have a basic understanding of some of the aspects of Kundalini yoga.

In fact, Hatha and Kundalini share some common ground as they are both practices that use postures and breath to create union of mind, body, and soul.

What makes Kundalini different is that it approaches yoga like a “technology” through a sequence of movements called a kriya. Kriyas include:

• Asanas (postures)
• Mantras (sound vibration)
• Bandhas (body locks) – also known as bandhs in the Kundalini tradition
• Pranayama (breathing techniques)
• Mudras (energy seals with hand gestures)
• Meditation

 
Kriyas are also said to work on the endocrine system by using mantras and eye focus. This is believed to stimulate the pituitary gland and the pineal gland. Each gland is associated with a different chakra of the body.

The pituitary gland is associated with the Third Eye Chakra and the pineal gland is associated with the Crown Chakra. In this practice, this is a key factor to bring awareness to the mind and body.

Key tips to be followed for Kundalini Yoga

1. Avoid eating 1 hour before and after the Kriya yoga session/ Deep breathing exercises.
2. Don’t rush into breathing exercises immediately
3. Learn each step carefully, don’t force and consciously control breath, it can be dangerous.
4. Search for good chants and prayers that calm your mind first.
5. Start by drinking only two or three gulps of water and normal, relaxed breathing.
6. Check the sequence of asanas, breathing and meditation exercises with mentor first. Avoid these exercises with self-guidance.

Kundalini Yoga for Weight Loss? Is Kundalini Yoga a good workout?

People often equate weight loss with strenuous aerobic exercise only and don’t really understand how an ancient technique such as yoga can possibly yield results. But this is why it’s been around for so long: it works!

While Cardio workouts are quick fixes to lose weight, a dedicated yoga practice can help you slim down and give other benefits as well!

According to yoga, when energy flows are unimpeded, then so-called “problem areas,” can be reduced. While the goal of Kundalini yoga isn’t necessarily to improve strength and flexibility like other types of yoga, it’s still a good workout because it has unique variations of popular yoga poses that can challenge your body in new ways. Most Kundalini yoga classes are also more than an hour-long—sometimes 90 minutes—so you’ll be active for quite some time!

To sum it all up, Kundalini Yoga is a powerful yoga technique to heal your mind , body and soul. If done right, it has many benefits that you do not want to miss out.

Have you ever tried Kundalini Yoga yet? If so, let us know your experiences in the comments below!

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