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Beginners' Yoga Sequences

30-Minute Kundalini Practice to Rev Up Your Metabolism

Think of Kundalini Yoga as a technology you can use to activate your innate vitality and health through movement, mudra (ritual gesture), and mantra (sacred sound).

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Prep work
Say or chant Ong namo guru dev (rhymes with “save”) namo three times. This means “I bow to the Creative Wisdom” or “I bow to the Divine Teacher within,” and is used at the beginning of every Kundalini practice to tune into the divinity and knowledge in each of us.

See also Yoga Style Profile: Kundalini Yoga

Fists of Anger

guru jaget, fist of anger

3 minutes

Take a comfortable seat, touch the tips of your thumbs to the pinky-finger mounds on each hand, and close your fists. Alternate swinging each arm overhead, as if doing the backstroke. Take powerful and even inhales and exhales through an O-shaped mouth. To end, stretch your arms above your head, hands interlaced and palms facing up. Inhale, imagining a white light around you, then exhale. Repeat this ending breath 3 times.

See also Kundalini Yoga: The Key to Kicking Bad Habits for Good

Baby Pose, with Head Up

guru jaget, baby pose, head up

1.5 minutes

Sit on your heels and bring your forehead toward the ground and your arms alongside your body, palms up. Keeping the hands on the floor, lift your neck to your comfort level and bring your gaze straight ahead. Hold here. Begin Kapalabhati Pranayama (Skull Shining Breath or Breath of Fire), pumping the stomach as you breathe powerfully in and out through the nose. If you start to feel uneasy with any alternative-breathing practices, revert to normal breathing.

See also 8 Detoxifying Poses + Kundalini Kriyas

Seated on Heels, with Back 
on the Ground

guru jaget, Seated on Heels, with Back 
on the Ground

1.5 minutes

From Baby Pose, sit up and gently ease onto your back, remaining on the heels. Place your arms next to you, turning palms up; if you can’t make it all the way down, face your palms downward for support. Close your eyes, rolling them up and in toward the center of your forehead—your “third eye”—and practice Breath of Fire. In Kundalini Yoga, this posture is said to help with blood flow to the organs and with removing waste that may slow metabolism.

See also Kundalini Yoga: 13 Poses to Help You Break Bad Habits

Kundalini Chair Pose, with Lion’s Breath

Lion laughter.

1.5 minutes

Come to standing, feet a little more than hip-width apart and toes turned out 45 degrees. Bend forward, keeping your back parallel to the floor. Then bend your knees deeply and reach your arms between them, bringing the hands to the tops of the feet. Try to keep the hips at knee height. For Lion’s Breath, stick out your tongue and breathe in and out through your mouth. Exhale to come out.

See also Quiet + Focus Your Mind: Kirtan Kriya

Sukhasana (Easy Pose), 
with Arms Stacked

guru jagat

3 minutes

Come into Easy Pose. Bring your arms to shoulder level, bend your elbows, and stack your forearms, right over left, with your palms facing down, parallel to the ground. Close your eyes and roll them up and in toward your third eye. Breathe long and deeply, silently reciting a mantra for creation: Hari (rhymes with “buddy”) on the inhale and har (pronounced “hud”) on the exhale. (Hari means “yellow” and is used here to invoke a higher power.) Repeat as many times as possible in 3 minutes.

See also Kundalini Yoga for Better Digestion

Cat Pose 
and Cow Pose

guru jaget, cat pose, marjaryasana

Marjaryasana and Bitilasana

2 minutes

Come onto your hands and knees, bringing your shoulders over your wrists, and your hips over your knees. Take a deep inhale, stretching the neck up and dropping the belly for Cow Pose; on the exhale, press into the floor, bringing the head down, and pull the navel in as the spine arches up for Cat Pose. Continue this movement for 3 minutes. The movement between the two poses is said to activate cerebrospinal fluid and “wash” the brain and face, creating clarity in the mind and a natural anti-aging effect in the skin.

See also Kundalini Yoga: Nabhi Kriya to Balance the Third Chakra

Sarbang Dandes

guru jaget, downward dog pose, ado mukha svasana

2 minutes

Begin in Adho Mukha Svanasana (Downward-Facing Dog Pose). On an exhalation, descend into Plank Pose, then Chaturanga Dandasana (Four-Limbed Staff Pose), with the body parallel to the ground and elbows bent. Inhale to push up into Bhujangasana (Cobra Pose): Arch your back, straighten your arms, and lift your head. Exhale back to Down Dog, and inhale as you hold the posture and begin the sequence again. This exercise builds strength, focus, and cardiovascular endurance.

See also Need a Flow? Try These 8 Vinyasa Yoga Sequences

Ego Eradicator 

guru jaget, Ego Eradicator

2 minutes

Come back to Easy Pose. Roll your fingers into the pads of your palms, keeping the thumbs out. Bring your arms up to form a 60-degree angle, pointing the thumbs toward each other. Focus on your third-eye point. Begin Breath of Fire, breathing powerfully and evenly through the nose for almost 2 minutes. To end, inhale and hold for as long as you can. Bring your thumbs to touch over your head, spreading the fingers. Exhale your arms down.

See also Kundalini Yoga: Deep Meditation for Positive Transformation

Easy Pose, with Gyan Mudra

guru jaget, Easy Pose, with Gyan Mudra

1 minute

Remain in Easy Pose. Bring your hands to your knees with the index fingers pressing the tips of the thumbs in Gyan Mudra, which is said to bring the brain into a natural state of peaceful clarity. Breathe long and deeply, eyes closed and rolled up and in. Focus on your third-eye point, in the center of your forehead.

See also Energy Rising: Two Kundalini Meditation Techniques

Cat-Cow, variation

guru jaget, Cat-Cow, variation guru jagat

1.5 minutes

Sit on your heels, with your palms pressing into the floor in front of your knees. Keep your arms as straight as possible and inhale, extending the spine by lifting the chest and dropping the belly; exhale, flexing backward. Focus on the low spine and navel. In Kundalini Yoga, this exercise is used to cleanse the body by increasing blood flow through the lower spine and organs, especially the liver.

See also Is a Kundalini Awakening Safe?

Yoga Mudra on heels

guru jaget, Yoga Mudra on heels guru jagat

1.5 minutes

Remaining on your heels, interlock your hands behind you; keep the arms straight, raising them as high as possible. Continue with long, deep breathing for 2 minutes. By stimulating blood flow through the upper spine and neck, and flushing the face and throat area with new oxygen, this exercise is said to work as a natural anti-aging skin-care regimen for the face.

See also The Gong Show: An Interview with Kundalini’s Gurmukh

Boat Pose, variation

guru jaget, boat pose, navasana

Navasana, variation

1.5 minutes

Sit with your legs straight out in front of you, heels together. Bring your palms beside the body, just behind the hips. Inhale, and leaning backward as little as possible, slowly raise the legs up to a 60-degree angle and hold. Take long, deep breaths. Focus the mind by silently chanting Sat (rhymes with “what”) on the inhale, and Nam (rhymes with “Tom”) on the exhale (“My name is truth”).

See also Cross-Heart Kirtan Kriya Meditation

Knees to Chest, Balanced 
on Sitting Bones  

guru jaget, Knees to Chest, Balanced 
on Sitting Bones

1.5 minutes

From Boat Pose, bring your knees toward your chest, keeping your feet 6 inches off the ground. Pull your lower belly in to protect your lower back. Balance on your sitting bones and begin Breath of Fire. Again, if this alternative breath starts to make you lightheaded or uncomfortable, revert to a normal breathing pattern.

See also L.A. (Yoga) Story: Kundalini Star Gurmukh Kaur Khalsa

Straight-Leg Spinal Stretch

guru jaget, Straight-Leg Spinal Stretch

2 minutes

Sit up with your legs stretched in front of you. With a long spine, grab your toes. Focus at your third-eye point. Breathe deeply for 1 minute. This exercise works on the sciatic nerve, which Kundalini practitioners relate to the balance of brain chemistry and feel is important to stretch daily. For the second minute, hum the mantra Hum. It may relieve tension and stimulate metabolic function through vibration of the upper palate.

See also Q&A with Gabrielle Bernstein: Kundalini + Meditation

Corpse Pose

guru jaget, Corpse Pose guru jagat


Completely relax on the ground, with your eyes closed and your palms facing up. Allow your body to circulate and integrate the energy you just opened up through your practice.

See also Wake Up + Revive: 3 Sun Salutation Practices