Kundalini Yoga For Beginners

Yoga Pro’s Guide To Kundalini Yoga For Beginners

With time, yoga has transitioned from an ancient art to a global phenomenon owing to its variations. There is Hatha yoga, Vinyasa yoga, Ashtanga yoga, and Iyengar yoga among others. One style that stands out from the rest is Kundalini yoga. If you have no idea of what Kundalini yoga is, enroll in a certified Kundalini yoga for beginners class to learn everything about this yoga style.

The name of this yoga style comes from the dormant serpent energy lying at the base of your spine, this energy is known as the Kundalini energy. Under the guidance of an experienced yoga teacher and with the help of various yogic techniques, you can activate this energy. However, know that doing Kundalini yoga without proper knowledge is dangerous due to the involvement of subtle energies.

Yoga experts have come up with the information on how you can start a Kundalini yoga practice as a beginner.

Kundalini Yoga – A Brief Intro

Learning Kundalini yoga is a bit hard as it is more spiritual in comparison to other forms of yoga like Hatha, Iyengar, and Bikram yoga among others. Therefore, you must get familiar with some Kundalini yoga terms.

1. Mantras

A major part of Kundalini yoga for beginners is chanting mantras. There are several mantras you recite during a Kundalini yoga session and these are recited in English and other languages. For example, Ong So Hung, which means “Creator, I am Thou”.

2. Mudras

Mudras are the hand gestures you make when practicing Kundalini yoga. Every Mudra sends out a different message to your body and mind. For example, the Anjali Mudra calms down your mind and balances both sides of your body.

3. Kriyas

All Kundalini yoga poses sequences are known as Kriyas. Each Kriya consists of a preset series of poses you do with the breathing technique. Some Kundalini yoga Kriyas are a bit rapid while others are held for several minutes. However, you should learn this yoga style from a highly skilled yoga teacher.

4. Chakras

There are seven chakras present in your body. These are energy centers that keep your mind-body aligned and improve your overall well-being. Every Kriya of Kundalini yoga is associated with one particular Chakra.

Do you know that Kundalini yoga for beginners offers your body and mind several benefits? Yoga experts have come up with three major benefits of Kundalini yoga.

3 Benefits Of Kundalini Yoga For Beginners

Given below are three major benefits of Kundalini yoga;

1. Builds Strength

Since you hold every Kundalini yoga pose for an extended period of time, Kundalini yoga offers you a major way of strengthening your core muscles. There are numerous breathing techniques that strengthen your core and abdominal muscles.

2. Lowers Blood Pressure & Heart Rate

Numerous studies have shown how Kundalini yoga, especially the breathing techniques used during its practice decreases the risk of hypertension. Moreover, the long and slow breathing you do in Kundalini yoga for beginners session reduce your mental stress and calm down the autonomic nervous system.

3. Improves Memory & Focus

Kundalini yoga is highly beneficial when it comes to improving your cognitive functioning, thereby boosting your concentration and memory power.

However, for you to reap these wonderful benefits, you must practice the right Kundalini yoga poses. Yoga experts have come up with three such asanas.

Kundalini Yoga Poses For Beginners

If you want to learn Kundalini yoga for beginners in India, these are the poses you should practice.

1. Lotus Pose For Beginners

The Lotus Pose opens your hips. If you have a problem in the hip area, move slowly or avoid this yoga asana.

Steps To Practice Lotus Pose

  • Sit on the yoga mat/floor with your legs extended in the front. Keep your spine completely straight.
  • Bend your knees outwards. Bring your feet towards your body as you sit in a cross-legged position.
  • Bring your left foot on top of your right thigh.
  • Next, place your right foot on top of your left thigh.
  • Inhale and exhale.

2. Cobra Pose For Beginners

If you want to activate the Kundalini energy, do the Cobra Pose.

Steps To Practice Cobra Pose

  • Lie down on your stomach on the floor/mat. Keep both your legs pressed together.
  • Keep the top of your feet placed firmly against the mat.
  • Bring your palms underneath your shoulders. Keep your fingers pointing forward and elbows parallel to the floor.
  • Inhale. Raise your head and torso.
  • Press your lower body into the mat.
  • Straighten your arms and lift your chest and stomach.
  • Keep your shoulders back and down.
  • Hold this position for 30 seconds.

A question that is asked by those new to Kundalini yoga is – Is Kundalini yoga safe? We will let yoga gurus answer that.

Is Kundalini Yoga Safe?

Kundalini yoga is safe like every other yoga style, however, there are a few precautions you should follow;

You should use Kundalini yoga for beginners if;

  • Suffer from breathing issues
  • Suffer from an injury
  • Have balance problems
  • Are pregnant
  • Have joint pain

There it is! Your guide to Kundalini yoga for beginners. Following the points mentioned in this guide would help you reap all the benefits without any risk.


Kundalini yoga is one such yoga style that is a bit more spiritual than others. Therefore, you must learn Kundalini yoga for beginners only under the tutelage of a highly skilled Kundalini yoga teacher.