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What is Kundalini Yoga

kundalini yoga kriyasThe word “Kundalini” comes from the Sanskrit word for “coiled up” and refers to the coiled energy at the base of your spine. This energy is thought to be blocked by various traumas and insecurities that we experience in life. 

However, through yogic practices such as pranayama or meditation, the energy can be awakened and used positively on both an individual level as well as on a collective level.

Commitment is the most important thing that you need for this type of yoga. This is because you need to be willing to set aside time every day or at least a few times a week for meditation, contemplation and breathing exercises.

See more: Different Types Of Popular Yoga And Their Benefits Explained


Why is Kundalini Yoga so powerful

The purest form of Kundalini Yoga was taught by Yogi Bhajan in 1969 to a small group of students who were interested in learning how to meditate and increase their energy levels.

This ancient system has been practiced for over 5,000 years in India and is now used by millions around the world to improve their quality of life.

The benefits of Kundalini Yoga have been known for centuries. An ancient yogic tradition, it is a form of meditation that helps individuals to cultivate awareness, improve their emotional health and lead a more spiritually fulfilling life.

1. Increased strength and metabolism

Yoga is a great way to strengthen and tone your muscles. In Kundalini Yoga, each posture is held for an extended period of time (2-5 minutes in general). The combination of pranayamas and asanas focused on the core and diagram will improve digestion and metabolism as a result.

2. Spiritual enlightenment

Kundalini Yoga is a powerful yoga practice that can help you release stagnant energy, awaken your awareness, and connect to the deepest core of yourself. It is a spiritual method of awakening the full potential of the body, mind, and soul so you can expect to feel more at peace and bliss.

3. Improved mental wellbeing

This 2018 study carried out on a group of school students showed that Kundalini Yoga helped improve stress and resilience levels. This means it could be an effective treatment option to relieve stress and other mental health issues.

Regular practice of Kundalini Yoga also increases the secretion of serotonin in your brain, which is essential for brightening your mood. 

4. Enhanced cognitive function

Researchers also discovered that Kundalini Yoga can impact cognitive functioning among participants with mild cognitive impairment. The results showed short and long-term improvements including memory retention, reasoning, problem-solving, etc among participants who had performed the yoga practice. 

The benefits of Kundalini Yoga are many, but it is important to note that this practice might not be for everyone. Kundalini Yoga requires a very strong mind as it involves breathing exercises, meditation, and chanting mantras.

Anyone who practices Kundalini Yoga should do so under the supervision of an experienced instructor.


What are Kundalini chakras

The yogic philosophy teaches that there are seven chakras (meaning spinning disks or wheels) in our body:

  • Root Chakra (Muladhara)
  • Pelvic Chakra (Svadhisthana)
  • Navel Chakra (Manipura)
  • Heart Chakra (Anahata)
  • Throat Chakra (Vishuddhi)
  • Third-Eye Chakra (Ajna)
  • Crown Center (Sahasrara)

These seven chakras represent the main energy centers of the body. Kundalini Yoga aims to unblock these chakras through the right breathing techniques and asanas so that energy can flow freely to bring harmony between the physical body, mind, and spirit. 

See more: How To Unblock Chakras For Astounding Energy (Must Know!)


What are Kundalini kriyas

Kriyas are the quick, repetitive movements practiced in Kundalini Yoga. It is said to be over thousands of kriyas in this form of yoga. 

A kriya typically consists of asana, pranayama, mantra, bandhas, and mudra. They are meant to facilitate releasing of the kundalini energy coiled at the bottom of the spine.


Is it safe to practice Kundalini Yoga

Some people reported having experienced feeling “high” and blissed out after performing certain kriyas. On the other hand, some people thought Kundalini Yoga was provoking and confronting. 

Kundalini is a healing and enlightening energy. People who practice it often might naturally experience the release of energy also known as a Kundalini awakening. 

It is often reported that physical sensations such as warmth, tingling, and some fleeting discomfort had been experienced during this process. This might come as an overwhelming experience if you do not know what to expect. 

Since deep breathing and slowed breathing exercises are involved in this practice, it is natural that people who are not used to these exercises may feel dizzy or lightheaded.

To minimize the unpleasant feelings, remember to take breaks in between practices and drink plenty of water before and after the meditation. 


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When to practice Kundalini Yoga

It is recommended to practice Kundalini Yoga in the morning for added energy throughout the day, ideally before sunrise.

Of course, you can also practice in the evening to rejuvenate your tired body after a busy day and relax your body entirely before heading to bed.


How to awaken kundalini energy

Want to enjoy the benefits of Kundalini Yoga but not sure where to start? Here is a Kundalini Yoga sequence for beginners that you can start practicing right away.


1. Easy Pose (Sukhasana) with Adi Mantra

How to do it:

  • Come into a simple cross-legged sitting asana 
  • Bring your hands to prayer pose in front of your heart
  • Close your eyes to relax your body and mind
  • Utilize the Adi Mantra (Ong Namo, Guru Dev Namo) as a tool to enter sacred space within yourself
  • Chant the mantra out loud three times

Ong Namo, Guru Dev Namo translates to I bow to the subtle divine wisdom, I bow to the teacher within.


2. Ego Eradicator with Breath of Fire

Breath of Fire (Kapalbhati) is a detoxifying Kundalini breathing technique that builds heat within you by pumping fresh, oxygenated blood throughout your body.

This simple exercise combined with the Ego Eradicator asana strengthens and cleanses the lungs, opens the heart, and brings the brain hemispheres to a state of alertness. 

Who should avoid doing Breath of Fire: Pregnant women and those who are menstruating. Anyone with abdominal ulcers. Anyone suffering from a respiratory issue (like asthma) and high blood pressure should only do it at a slower rate.

How to do it:

  • Stay in easy pose or move into any other meditative pose
  • Curl your fingertips inward and extend your thumbs outward
  • Lift your arms up to a 60 degree angle
  • Close your eyes and relax your whole body
  • Inhale deeply through both nostrils and push your stomach outward gently
  • Expel your breath with intentional force by pulling your stomach toward your spine
  • Continue active exhalation and passive inhalation for 30 rapid breaths
  • Inhale deeply and exhale slowly


3. Seated Straddle Pose Holding Big Toes

How to do it:

  • While seated, extend your legs in front of you in a V-shape as wide as you can
  • If possible, fold forward to grab your toes or modify by grabbing your shins
  • Exhale to bring your forehead to the floor
  • Then, slowly inhale to lift your body up 
  • Continue doing this for 1-3 minutes

4. Seated Cat-Cow Pose

How to do it:

  • Return to easy pose and grab your knees with both hands
  • With your eyes closed, direct your awareness to the heart’s center
  • Inhale and pull your heart forward for cow pose
  • Then, exhale to round your spine for cat pose
  • Continue doing this for 1-3 minutes


5. Rock Pose (​​Vajrasana)

How to do it:

  • Start by kneeling on the floor and slowly sit back on your heels on an exhale
  • Rest both hands flatly on the thighs
  • Straighten your spine and keep your shoulders relaxed
  • Continue doing this for 1-3 minutes


6. Kundalini Frog Pose

How to do it:

  • Come into a squatting position with your heels lifted off the ground
  • Spread your fingertips on the ground between your knees and lift your head so your gaze shifts toward the ceiling
  • Slowly inhale and straighten your legs while keeping your fingertips on the ground
  • Heels should remain off the ground
  • Allow your head to relax and hang low naturally
  • Exhale and return to the original squatting position
  • Continue doing this in a steady rhythm for 26 repetitions


7. Corpse Pose (Savasana)

How to do it:

  • Lie on your back with your legs straight and arms at your sides
  • Relax your entire body and breath naturally



kundalini yoga kriyasKundalini Yoga is the yoga of awareness and energy. It is a spiritual as well as a physical practice that opens up consciousness in order to find our true selves. 

This type of yoga has been acknowledged by many mental health professionals for its ability to release emotional and physical tension while improving mood and increasing focus. 

If you are interested in learning more about awakening your coiled kundalini energy, Yoga Download offers plenty of beginner-friendly online Kundalini Yoga classes at affordable prices. 

Their yoga lessons cover a wide range of interests, from achieving mind clarity to acquiring emotional balance.


What do you think?

What are your thoughts on Kundalini Yoga? Are you excited to experience true spiritual enlightenment as many have claimed? Let us know in the comment below


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1 Comment

  1. This seems soo energetic exercise. Well I heard many of times about this Kundalini Yoga but never tried of practicing it. As it feels little scary to me, is it? Should I try this or not?

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