Featured Article - Kundalini Yoga Explained

Kundalini Yoga Practice Basics

Adapted from the Yoga Journal, an article by Brittany Deanda and Tara Schulenberg are certified Kundalini yoga and meditation instructors and the co-founders of the popular mind/body/spirit podcast, Elevate the Globe.

We live a highly vibrational lifestyle: all life on Earth is filled with vibrant energy—everything and everyone we interact with is energy.  Throughout our lifetimes, we’ll all face triumphs, wins, hardships, and challenges. Kundalini guides us in reacting to the ups and downs from a more neutral headspace. This ancient healing practice was the first yoga ever created, and its technologies have been scientifically proven to activate specific parts of your brain that increase awareness and generate more balanced control. Through breath, specific movements, and timing, this practice works to increase the nervous system on a cellular level and increase your energetic awareness.

What does kundalini mean?

In Sanskrit, kundalini means “coiled snake.” Ancient yogis believed that divine energy was created at the base of the spine. It’s energy we are born with, and Kundalini practice works to “uncoil the snake” and connect us to this divine energy within.

In its early creation, Kundalini was a study of the science of energy and spiritual philosophy, and in ancient times, royalty would sit with Kundalini Masters to hear the ancient scientific teachings of Kundalini and spiritual visions.

The color white was thought to expand our aura, not only providing more protection from the harmful energy surrounding us, but projecting positive energy out into the world as well. 

Those who practice Kundalini Yoga also often wear white turbans or other head coverings. These optional head coverings are thought to focus your energy at the third eye or Ajna Chakra and create a sense of calm, as well as symbolize your devotion to the practice which consists of breathwork, meditation, chanting mantras and physical asanas called Kriyas.

Mantras

Chants and sound, = mantras, have the power to signal a chemical reaction in the brain and body, positively affecting our mood. The moods we feel—like happiness, joy, and sadness—all vibrate at a specific frequency. By chanting a mantra, we are channeling the positive power of that mantra, whether it’s peace, abundance, or prosperity.

Chanting a mantra helps our body to vibrate at that frequency, elevating our mood to higher vibrations, creating a more abundant and high-vibe state of mind. We don’t always have to be sitting in meditation to use mantras; we can also use mantras in our sleep or when we’re driving — the energy of the tones and sounds will fill our space and attract that energy into reality.  

At first, chanting can feel weird, but come to the practice with an open mind.

Kriyas

When we put breath, posture, and sounds all together, we have a kriya—or a set of exercises. Kriya means “action,” and it is through a specific set of actions and commitment where manifestation can begin to take place. Kriyas work on all levels of our mind, body, and spirit, creating an overall healthy and abundant life full of vitality. 

Mudras

Mudras are hand positions that lock and direct energy into different parts of our brains. Thousands of years ago, yogis mapped out the hands and how they are connected to different parts of the brain and body through specific hand placement. We always use a finger to finger placement and press down to activate the energy.

Kundalini meditations

Meditations in Kundalini Yoga have releasing and healing results. During meditation, we can feel entirely awakened, heightened, and moved by the energy we’re releasing or creating. The meditations in Kundalini yoga are practiced at specific lengths to achieve different results. A 3-minute meditation affects the electromagnetic field and circulation of blood in the body, while an 11-minute meditation begins to alter the nervous and glandular systems of the body. A 31-minute meditation affects all cells, rhythms of the body, and clears out the subconscious mind.

The following 3-minute meditation is simple and easy, one that you can practice on your own to get a feel for how Kundalini can affect you mentally, physically, and emotionally. This meditation gives you a boost of energy, making it a great practice for when you wake up in the morning or during the middle of the day if you’re feeling drained and depleted. This meditation can bring in new, vibrant energy and can rejuvenate your focus, coordination, and spirit. If you’re feeling tired, do this meditation and then take a simple Savasana.

A step-by-step Kundalini meditation:

1. Sit comfortably with legs crossed and your spine straight. Place your palms together in prayer pose at the center of the chest with the fingers pointing up.
2. With eyes closed, you’ll focus your gaze at the brow point where your third eye or 6th chakra is located, which is the point between your eyebrows and up a bit.
3. Your breath will be divided into four equal parts as you inhale.
4. After you breathe in four equal parts, you will hold the breath and exhale, breaking the outgoing breath again into four equal parts and then hold out for a few seconds.
5. On each inhale and exhale, pull your navel point toward your spine. Each breath cycles takes about 7–8 seconds.

We love to add the mantra Sa Ta Na Ma to this meditation, and we encourage you to play this mantra if your mind is anxious or your thoughts are distracting you. Sa Ta Na Ma means “Infinity, Life, Death, and Rebirth.” This mantra will help you focus your mind and ultimately connects you to your highest and most true self.