Kundalini Yoga for Beginners with Benefits & Poses

Kundalini Yoga for Beginners: Kundalini meditation yoga is a system of spiritual practices that aims to activate the Kundalini energy. It is a path of awareness, personal responsibility and self-healing. It is not dependent on beliefs or ideologies.

Kundalini Yoga

Kundalini meditation yoga has been practiced since ancient times, but it first came into widespread public attention in the West through Yogi Bhajan’s teachings in 1967. Yoga is an ancient system of knowledge and wisdom that has maintained a deep and important place in the traditions of the world’s religions. Kundalini meditation yoga, or the awakening of the life-force, arrived at a time when soul–searching was reaching a peak in Western culture.

Kundalini is a Sanskrit word for coiled up energy or vital force. Yoga is a Sanskrit word that means “union” or “yoking” and refers to the state of being where the mind is still, yet fully aware. In Kundalini meditation yoga, this union is with the infinite energy of the universe.

A system of moving exercises called kriya yoga, which includes asanas (poses or postures), was one of several paths used to awaken the Kundalini and spent thousands of years in India. Originally, its purpose was to purify the body and still the mind and emotions so seekers could experience higher states of consciousness. Yogi Bhajan found a kriya yoga teacher, Guru Rattana, who told him that his soul was his real teacher. Yogi Bhajan continued his studies with this master until he could trace the Kundalini energy through all the chakras to its source in a space above the head. This final step is what completes the awakening process and leads to self-realization. Kundalini meditation yoga is based on a set of exercises (kriya) and techniques (pranayama) that have their roots in the yogic traditions of India. The goal of these exercises is to channel and purify the energy of the body, so one can experience higher states of consciousness. In this way kundalini yoga differs from many other forms of Tantric Yoga.

The traditional methods used to awaken Kundalini are collectively referred to as “the science of breath.

# Kundalini Yoga Benefits:

1) to help you connect with your higher self or the universe;

2) to teach you how to tap into this energy that is all around you;

3) helps you tap into a power supply of unlimited supply and limitless potential.

In Kundalini Meditation Yoga, students learn to sit still and be still in order to experience a peaceful, joyful mind.

# Kundalini Yoga for Beginners:

Experienced yoga practitioners are encouraged to try Kundalini yoga because of its unique approach to the body and mind. A beginner Kundalini Yoga class will help you learn the physical aspect of kundalini yoga, including exercises and breathing techniques, while also presenting a philosophy that teaches you to harness your life-force energy.

# Kundalini Yoga Poses:

The first step in Kundalini Yoga is the awakening of the Kundalini. After this initial awakening, practices are introduced that are a combination of yoga and kriya yoga, or “the science of breath”.

“Upward Facing Dog Pose”, in which you lift your legs into the air. It’s really a rest pose that allows your spine and legs to relax. Please don’t strain yourself doing this pose, for safety’s sake.

“Cow Face Pose”, in which you lie on your belly with arms outstretched to the sides, head and chest above the lifted legs.

“Third Eye,” in which you sit slumped forward with your head between your legs. The intention is subtle — to get more oxygen flowing to the brain to calm it.

“Kundalini Yoga Prayer Pose,” in which you sit on a bolster to help your body relax.

“Ego Eradicator” or “The Garbage Truck,” in which you lie on your back and bring attention to the feeling of stress or anxiety in your body.

“Standing Meditation” is where you stand up and experience the energy around yourself. You will be standing still with your arms extended out to the sides, palms down. After a while, you should feel warmth around you and in your body. The feeling will change from heat to coolness as time progresses.

“Sufi Grind Pose” is where you sit on the floor with your legs crossed and hands resting on your knees. You try not to move or make any sound until you feel this grinding sensation in your body.

“Moon Salutation” is an exercise that involves raising one arm over one’s head, then the other, and then both together. This is done while moving from side to side in a slow and graceful manner–the idea is to feel like a swan moving across the water–until it feels repetitive and rhythmic.

# Kundalini Yoga Mantras: Mantras are sacred chant syllables that can be used to help you become more aware of the energy flowing through you. They can be used in any of the Kundalini Yoga poses. The three primary mantras are “Aum Mani Padme Hung”, “Sat Nam”, and “Wahe Guru”. To learn them, ask your mentor to teach them to you.

* How is Kundalini Yoga different?

For many years, the physical asana exercises of kundalini yoga have been the main focus of this practice. However, this traditional approach has become a bit stuck in its ways – it has not evolved much in recent years and many teachers continue to teach these same posture-based forms with little variation. Practitioners are encouraged to try the new classic approach of kriya yoga

The first step in Kundalini Yoga is the awakening of the Kundalini.

* Why is Kundalini Yoga dangerous?

The kundalini is the source of your life energy. The more you maintain control of your energy, the more you keep life in balance. If you allow this force to flow freely, it can heal and transform your life in positive ways. However, if you are not yet ready for this force to flow within you, Kundalini Yoga can be dangerous. You may focus too much on the form and not be able to feel what the energy feels like inside.

* Is Kundalini Yoga for Beginners?

Yes. Many people have tried and failed to awaken Kundalini through meditation. It is not easy to do it with a mind that is not fully focused on it. But everyone can learn the process of Kundalini Yoga from a strong, experienced Guru who can guide you through this important life-transforming work. This is not yoga for “experts”.

* How does Kundalini Yoga work?

Once you have realized that you are able to awaken Kundalini, you begin the process of practicing kriya yoga. This involves various methods of spiritual discipline and physical postures for meditation. It is important to be fully committed to this process before beginning it. And it’s not easy, because there will be many forces at work within you and your mind will constantly try to sabotage your efforts.

* How does it feel when Kundalini awakens?

The first time Kundalini awakens, it usually feels like a huge vibration in your body – a lot of energy rushes through you and there is a great feeling of bliss and lightness. It is not the same as when you become nervous or upset.

* What are the symptoms of Kundalini arousal?

The symptoms change over time, so that each person awakening the kundalini experiences it differently. Some people experience increased vitality and physical strength (some even develop super-human powers for a short period).

* Why is kundalini dangerous?

Most people think kundalini is dangerous, but actually it is not. It’s very healthy and has many positive effects in our lives:

Kundalini is the transcendental power within each of us which can remove our suffering and help us to evolve more towards the full expression of our true nature. However, when it awakens, it begins to be influenced by outside forces, which often brings great danger into our lives.

* What happens when Kundalini is awakened?

After the kundalini awakens, you see the world in new and different ways. You feel as though something has changed in your life. Some people may experience changes in their vision and perception of everything around them. These changes may seem overwhelming at first, for even though they are very real, they also feel like they are happening to someone else.

* How do you know your kundalini is awakened?

You may have felt a tingling or the knowing that your kundalini is awakened. Your higher self may be speaking to you. You may feel as though you are being pulled in different directions at once, and it takes intense focus to stand firm in your intention. You also may feel emotionally overwhelmed, and it has taken everything in you not to give up.

* What does Kundalini do to the body?

The kundalini is a force which can have very dramatic effects on our bodies. It can heal, transform and awaken the body, mind and spirit. The following are some of the effects it may have:

Kundalini Yoga is a system of spiritual practices that aims to activate the Kundalini energy. It is a path of awareness, personal responsibility and self-healing. It is not dependent on beliefs or ideologies.

* Can Kundalini cause psychosis?

No. There is absolutely no scientific evidence that kundalini can cause psychosis.

* Do you have to do certain breathing exercises or physical postures?

The path of kriya yoga is not easy, especially if you are trying to awaken the kundalini. To begin with, awareness and focus are needed more than ever before, and this can be difficult in the beginning.

* Is Kundalini good for you?

Yes. Kundalini Yoga is the path of self-awareness and inner evolution. It is the path of knowledge – not belief, creed or dogma, but insight and understanding.

* What is Kundalini Psychosis?

It is a mental condition characterized by abnormal thinking, paranoia, and hallucinations. It is not a form of schizophrenia or psychosis.

* Can you lose weight doing Kundalini Yoga?

It can help. Anyone who is regular with yoga will find they will lose weight. It is not just the yoga that helps with weight loss, but also the diet and mindset that will change after yoga practice.

* Can you do Kundalini yoga everyday?

Yes. You always need to practice the meditation techniques with your Guru.

* How long does Kundalini Awakening take?

It can take a very long time, depending on the person. Some people have been practicing for years and have not really seen much of anything or even felt anything at all. Others have had experiences within weeks of beginning their spiritual journey with Kundalini Yoga.

* Can Kundalini Yoga get you high?

No. It does not make people high. The most common question of how to get high from Kundalini Yoga is the result of minds that are conditioned by synthetic substances or alcohol.

The kundalini is a powerful energy which can be dangerous when awakened without control. Many people have died from the release of this energy. When a person experiences kundalini energy, they can either experience great enlightenment or get stuck in their delusions and suffer greatly while attempting to awaken this power within them.

* How can I practice Kundalini yoga at home?

Most people who practice this yoga don’t need to have a teacher. You can practice as much as you want by following the steps of kriya yoga. The more experience you gain, the better your practice will be by the time you reach a teacher.

There are no rules for Kundalini Yoga; it’s all about personal experience and responsibility. For the most part, standards and qualifications can’t be imposed on Kundalini Yoga because it is a spiritual path, not merely a physical exercise program or health-oriented dietary regime.

* What do you wear to Kundalini Yoga?

Anything you want. It doesn’t matter whether you are wearing your best clothes or your humblest outfit. Kundalini Yoga is not about materialistic appearances.

* Are there different levels of Kundalini Yoga?

No, there are no levels or ranks in any yoga system. However, each path has different techniques and goals, and this is the way it should be. So don’t be surprised if you see different movements in various books and classes, because they are all valid for the path you are practicing.

* Why do Kundalini yogis cover their heads?

It’s a personal choice. Covering the head just shows that you are taking responsibility and you are honoring the spiritual path you want to walk on.

* Why do yogis do so many pranayama and mudras?

In Kundalini Yoga, it is not necessary to cover your head or do asanas for everyday activities. There is no need to wear nice clothes when you sit down for meditation.

* Is Kundalini yoga a good workout?

We don’t recommend that you do kundalini yoga for exercise. It is not necessary, and there is no need to cover your head at all times.

* Why do you wear white for Kundalini Yoga?

White symbolizes spiritual purity.

* What is most important in Kundalini Yoga?

The process of awakening the kundalini. This is the most important step.

According to Shaktivadi tradition, Kundalini is awakened through serving and worshiping the divine, not through challenging and controlling it—as happens in many other yoga approaches.

Kundalini Yoga has been around for thousands of years and has been practiced all over India and all over the world for thousands of years.

* Is Kundalini yoga hard?

No, depending on how you go about it. There are many different ways to awaken the kundalini. Some do brief practices, while others spend many years in meditation and service.

Kundalini Yoga is not the only way to awaken the kundalini, but it is one of the best ways—the most complete and advanced form of Kundalini Yoga.

* Does Yoga Burn Belly Fat?

Many people go to a Yoga class, do the asanas, and bounce right out of the class. They put on their tightest jeans and go out to lunch or the movies. Then they come home and eat their favorite junk food because they haven’t exercised in months.

That’s not healthy. But regular Kundalini Yoga is not about weight loss, it’s about transformation—transforming your life. You have to exercise your body while you’re doing the yoga for highly effective results.

* How do you get kundalini energy?

Kundalini energy is always there, it’s just a matter of whether we awaken it or not.

The kundalini is awakened by the process of kriya yoga—a spiritual discipline involving meditation, pranayama (breathing techniques), and understanding your connection to a higher power.

* How do you focus on Kundalini not turning negative?

This all depends on the person’s view on spirituality and religion.

* Why is Kundalini yoga so powerful?

Kundalini Yoga is a powerful path because it helps you to improve your consciousness and your relationship with God. You can listen to the inner voice God has given you or ignore it. You can speak with God, or not speak at all.

There are many different paths you can take if you want to awaken the kundalini, and there is no one way that will suit everybody—that’s why so many people don’t have any problem in awakening their kundalini energy.

In conclusion, Kundalini Yoga is a path of individual consciousness and evolution. It is a way to discover who you really are, to achieve the highest level of happiness and spiritual perfection.




Tantric Yoga Benefits, Poses & Method

Tantric Yoga is a practice that aims to unite the spiritual and physical aspects of a being. Its goal is to help practitioners recognize the false separation between their body, mind, and spirit. Tantric Yoga poses are typically held for at least five breaths, and often much longer than that.

Tantric Yoga

​In this post, you’ll learn about some common Tantra Yoga poses along with what each one does for your body and energy levels. You’ll also find an example sequence that could be practiced on its own or as part of a larger flow.

Note: This sequence is intended to be an example only. Poses may need to be modified depending on your abilities, and you can always substitute other poses you enjoy.

You can learn more about Tantric Yoga here: What Is Tantric Yoga? Everything You Need to Know.

Tantra Yoga Poses

1) Tantra Chair Pose (Utkatasana)

Description: This pose strengthens and stretches your thighs, pelvis, spine, knees, hands, and chest. It stimulates the thyroid, adrenal glands, and kidneys. It also helps relieve rheumatism, anemia, muscle stiffness, and fatigue.

How to: Stand with your feet hip width apart. Bend your knees and place your palms on the tops of your thighs (your fingers should be pointing down). Squeeze the tops of your thighs with your hands to ground them into the pose. Press down through you heels and pull back through your knees so that they stay behind your heels. Lift your chest and push your hips forwards and upwards. Draw your shoulder blades back so that they’re in line with your spine.

Make it easier: If you can’t straighten your legs, try coming up onto the balls of your feet so that you’re on tiptoes. This will take some of the pressure off of the knees, which will make the pose easier. You can also bend forward from the waist.

Make it harder: If you feel like you have a nice length in your spine, try walking your feet forwards until you’re in a high lunge. Your arms should be long and in line with your torso, and your palms should be flat on the tops of your thighs.

2) Rising Moon (Chandrasana)

How to: From standing, step one foot forwards between the hands. Bend both knees slightly so that the knee of the back leg is a few inches behind the heel. Lift the heel of the front foot off the floor, and wrap your hands around your ankles. Press down through your heels and pull back through your knees to straighten your legs. Turn the top of your foot out as if you were looking up at the moon.

Make it easier: If you can’t straighten your legs, try coming up onto the balls of your feet so that you’re on tiptoes. This will take some of the pressure off of the knees, which will make the pose easier. You can also bend forward from the waist.

Make it harder: If you feel like you have a nice length in your spine, try walking your feet forwards until you’re in a high lunge. Your arms should be long and in line with your torso, and your palms should be flat on the tops of your thighs.

3) The Swan (Svarga Dvijasana)

How to: Start in a high lunge with your right foot forward. Keep your front knee bent, and press the top of your right foot downwards. Hinge at the hips as you reach forwards with both hands. Allow the chest to sink down towards the floor until you feel a good stretch in your hips and hamstrings. Rest on your elbows if it feels comfortable, and lift your head up to look out at the open palms of your hands.

Make it easier: If you can’t go all the way down, try bending your front knee and resting your chest on the tops of your thighs.

Make it harder: If you have a longer hamstring, you could try taking hold of your right foot with both hands. Press down through the left heel as you lean forwards.

4) Eagle (Garuda Boddhiksana)

How to: Start in a high lunge with your right foot forward and right hand on the floor. Bend your right knee, and wrap your left arm around it. Lean forwards, and reach your right hand out to the side.

Make it easier: If you need to, you can try sitting down in a chair with your feet parallel. Try leaning forward from this position while keeping your feet on the floor and knees bent.

Make it harder: If you can straighten both legs comfortably, go into the full pose by reaching both arms out in front of you as far as they go without straining. If you’re struggling with the full pose, try bending one leg at a time until you can get into the bird.

5) Cobra (Bhujangasana)

How to: Start in a low lunge with your right knee bent and your left foot flat on the floor. Straighten your right knee, and lift your chest up as you reach forwards with both hands. Keep your fingertips on either side of your right foot, and don’t let it touch the floor. Keep your elbows in by your sides.

Make it easier: If you need to, you can place a block or book under your right hand so that you don’t have to straighten it all the way out.

Make it harder: If you feel like there’s a nice length in your spine and your hamstrings are stretching nicely, try raising up on to the balls of your feet. If not, rest on the tops of your feet as you lift up into the pose.

6) The Locust (Salabhasana)

How to: Start in a low lunge with your right knee bent and your left foot flat on the floor. Straighten your right leg, and lower your upper body towards the floor. Keep your hands close to your body, and don’t let them touch the floor.

Make it easier: If you need to, you can place a block under your right hand so that you don’t have to straighten it all the way out. Make sure your toes are pointing forward and not turned in or out.

Make it harder: If you can keep your toes actually touching the floor without straining too much, try lifting up on to them as you keep your hands close by. If you’re having trouble, try lowering your chest closer to the floor.

7) The Cobra (Bhujangasana)

How to: Start in a low lunge with your right leg straight and your left foot flat on the floor. Straighten your right leg, and lower your upper body towards the floor as you thrust it forwards as if creating a cobra’s hood between each hand. Try not to touch the floor with your head while you’re doing this. If you’re having trouble keeping your toes off the floor, try moving your hands out in front of you rather than pulling them in.

Make it easier: If you need to, you can place a block or book under your right hand so that you don’t have to straighten it all the way out. Try looking over your right shoulder as you do this pose.

Make it harder: If there’s a nice length in your spine and your hamstrings are stretching nicely, try raising up on to the balls of the feet. To increase the stretch in your arches, straighten your spine.

8) Bridge Pose (Setu Bandha Sarvangasana)

How to: Start in a low lunge with your right foot flat on the floor and knee raised, and left toes touching the floor. Lean back so that you rest on the front of your thighs. You can either lie down flat or keep your torso elevated at an angle. Either way, try not to let your back arch too much as you do this pose.

Make it easier: If your shoulders are resting on the floor, try lifting up your hips and arching back with them. To ease into the pose, you can lie down or elevate your torso.

Make it harder: If you’re missing out on the shoulder-release benefits of this pose by resting on your thighs, you can hold a block between your feet if needed.

Benefits: Opens the hips and chest, enhances abdominal strength

Instructions: Start on your hands and knees with your knees directly below your hips and your forearms to the floor. Slowly lower your right hip toward the floor. Try to keep your pelvis in line with your shoulder. To make it easier, lift up on the front of your left thigh. If you like, you can try placing a block between both feet for even more support.

3. Hold for 1 to 3 minutes. Slowly return to the starting position. Switch sides and repeat.


This move strengthens your shoulders, chest, and abdominals. It also stretches your hip flexors, the muscles in the front of your hip that can shorten when you sit for long periods of time. If you’ll be doing a standing balancing pose such as Tree, you might want to practice this move to open up your upper body.

Benefits: Strengthens shoulders, chest, abs; stretches hip flexors

Instructions: Lie face down on your yoga mat with a mat or folded blanket underneath your torso. Exhale and lift your head, shoulders, and upper back off the floor. Stretch your arms out in front of you or reach them toward the ceiling. Point your toes and press into the floor with them.

Variation: To focus on your chest and shoulders, straighten your arms, bend your elbows, and press the backs of your hands together. To target your hips and thighs, reach the bottoms of your feet back in toward each other.


This move strengthens your obliques (the muscles on either side of your abdomen) and improves your posture. It’s also great for opening up those chest and shoulder muscles that are tight due to typing.

Benefits: Strengthens obliques; improves posture; stretches chest, shoulders, abdominals

Instructions: Lie on your right side with your legs extended and your top arm resting on the floor beneath you. Your bottom arm should be in front of you, reaching toward your right foot. Straighten your right leg so that you are balanced on your bottom hip and forearm. Your left leg should be bent, with the heel resting on the floor.

Variation: Place a book beneath the elbow of your upper arm to increase the intensity of the stretch.


This move not only strengthens your back muscles but also works to improve posture, enhance digestion, and relieve stress. It’s also especially good for alleviating lower-back pain caused by weak ab muscles.

Benefits: Strengthens back; improves posture; relieves stress

Instructions: Lie on your stomach with your chin on the mat and the tops of your feet on a rolled-up towel. Exhale and slowly roll up so that you’re resting on your upper back. Reach down and grab one end of the towel in each hand, and then straighten both legs so that they are perpendicular to the floor. Point your toes toward the ceiling, breathe deeply, and hold the position for 30 seconds to 1 minute. Return to the starting position.

Variation: To increase the intensity, try placing your hands on your heels as you roll up. You can also interlace your fingers behind your neck and look up toward the ceiling as you roll back and forth.


This move is perfect for relaxing stiff shoulders and letting go of feelings of stress, anxiety, or anger. It’s also a great way to stretch out tight hips before sitting in Lotus Pose (Padmasana).

Benefits: Relieves stress; strengthens shoulders, spine, and abdominals; stretches hips

Instructions: Sit with legs out in front of you with your right leg bent at the knee. Bend your left knee, and bring the sole of your left foot as close to your right thigh as possible. Exhale and lean to the right side until your left shoulder is resting on your right leg. Place a pillow or block beneath your head if desired. Hold for 1 to 3 minutes, breathing deeply. Switch sides, and repeat.

Variation: To increase the intensity of the stretch in your hips, try placing a block or book beneath your right knee.


This move allows you to open up tight shoulders, neck, and chest muscles while also giving you a chance to relax deeply. It’s great for relieving stress and fatigue.

Benefits: Opens up those tight muscles in your shoulders, neck, and chest; relieves stress and fatigue; stretches hips and abdominal muscles

Instructions: Lie on your stomach with your arms extended straight out to the sides. Extend one leg straight out as well. Try to keep your hips in line with your shoulders. Press down through the sole of your extended foot as you press into the floor by pressing into the heel of that foot as well. Relax your face and breathe deeply. Hold for 1 to 3 minutes, relaxing as you do so. Switch sides, and repeat.

Variation: To increase the intensity of this move, try straightening both legs and extending them straight out.


This move strengthens the muscles in your shoulders and neck as well as those in your chest. It’s also a great way to alleviate stress, increase mental clarity, and invigorate the mind. If you have a desk job, do this move every day at work for 5 to 10 minutes to prevent stiffness in your shoulders and neck.

Benefits: Strengthens shoulders; increases mental clarity; relieves stress

Instructions: Sit in a chair with your feet flat on the floor and your arms raised above your head. Raise them to shoulder height, shoulder height plus a bit, or overhead. Straighten your arms while keeping them parallel to the floor, and then relax them. This is great for opening up your chest and shoulders after doing lots of typing at work or in school. You can also do this move lying down on your back.

Variation: If you don’t have a chair or can’t get up to your feet, you can hold a block between your feet, placing them flat on the floor with the top of it resting on your inner thighs. You can also try placing both hands on either side of your head and arching up into an upward bow from your upper back.


This work out improves mobility in your hips, thighs, and spine. It also increases your stamina and strength for back bends. If you don’t have a yoga mat you’re comfortable practicing on, you can use a wooden plank or thick rug instead.

Benefits: Increases stamina and strength for back bends; improves hip mobility; increases lung capacity

Instructions: Stand with your hands down by your side. Keeping your gaze lowered, inhale and jump up. Bring your hands into prayer position above your head, and then exhale and jump back to the starting position. Repeat 10 times.

Variation: As you get more adept at this move, try standing on one foot while doing it or placing both feet on a block so that you can be off the ground a bit more.

* What is the goal of tantric yoga?

The goal of tantric yoga is to reach a state of heightened awareness and become one with the divine through meditation, breathing exercises, and sexual union.

* How do you practice tantra yoga?

The practice of tantric yoga is basically a series of techniques that are all centered on the goal. So, for example, we start with the posture called savasana (which means “corpse pose”). This is a deep relaxation in which we learn to distance ourselves from our mind, from our physical body, and from our thoughts. Then we move to pranayama (breath control), which is another key aspect of this tradition.

* What are the pillars of Tantra Yoga?

According to the Tantric tradition, there are eight pillars that a practitioner must follow in the quest to spiritual enlightenment. The first one is called Yama, which refers to self-restraint. So you have five ethical practices within this pillar: the first one is nonviolence towards all living beings; the second one is following your own teachings; the third one is honesty; and the fourth one is non-stealing—not taking anything that doesn’t belong to you.

* What is the Tantric Yoga method?

A tantric yoga practice involves breathing exercises and meditation. It also includes sexual rituals (to facilitate the connection between individuals). In yoga, the focus is on achieving inner peace through the control of desire. And then you can achieve liberation from your physical and mental conditioning through this process of purification.

* What do you mean by “yoga elixir”?

The yoga elixir is a state of mind or a feeling that’s achieved by practicing yoga and meditating.

In conclusion, Tantric Yoga is a great way to achieve spiritual enlightenment, relaxation, and a carefree childhood.