Simple Kundalini Yoga Practice - Kundalini Yoga for Beginners

This simple Kundalini Yoga practice will give you a taste of what to expect in a Kundalini Yoga class. It is a 10-minute sampler that includes movement, pranayama, and meditation. 

This is a great option for daily practice. I recommend trying it every day for a week and noticing the changes in your mind-body system. 

First exercise: 3 minutes of Cat-Cow

1. Come to hands and knees 
2. The wrist should be under the shoulders, knees under the hips, and toes touch 
3. Inhale dip that back, open the chest, tilt the chin up
4. Exhale arch the back bring the chin towards the chest 

Repeat 3 mins 

Movement should come from the low back 

Upgrade: mentally chants Sat on the inhale, Nam on the exhale. 

Second Exercise: 3 mins of Breath of Fire 

1. Sit with legs crossed and a straight spine 
2. Place the fingers into the pads of the palm at the base of each finger
3. Leave the thumb extended out 
4. Raise arms up making a “V” shape overhead
5. Stick the tongue out and pant like a dog 
6. The low belly should have a soft even pumping flow  
7. Once you have got the rhythm down - close the mouth and breath through the noise 
8. Close the eyes and roll them in and up towards the 3rd eyepoint

 Repeat 3 mins  

Third Exercise: 3 mins of Addiction Meditation 

1. Sit with legs crossed and a straight spine 
2. Place the fingers into the pads of the palm at the base of each finger
3. Leave the thumb extended out placed on your temples - to check if this is correct lightly squeeze back molars together and check to see that you feel a movement under the thumb 
4. Mental recite Sa - Ta - Na - Ma 
5. With each sound lightly squeeze back molars together 

Closing: Bring palms together and chant Sat Nam 

If you want to learn more and dive into the fundamentals of kundalini yoga. I created a Kundalini Yoga Course that teaches you everything you need to know to start safely and confidently practicing kundalini yoga. A quick and easy-to-follow method so you can start practicing on your own and get even more out of this practice.