Kundalini Yoga For beginners

Kundalini Yoga For Beginners: A Complete Guide

Energy is the essence of life. From a needle to the biggest rocks in the world, anything that you come across is energy. Kundalini yoga is one of the best forms of yoga that helps you to awaken the hidden energy. However, it could be a little complicated for beginner yoga practitioners to understand and practice it. So, we have pointed out some of the important elements of Kundalini yoga for beginners.

Therefore, make sure you check out each element to know how to start your Kundalini yoga practice. Furthermore, do not forget to check out the major elements of Kundalini yoga for beginners. With that said, let us move further and learn about Kundalini yoga. Read on.

What is Kundalini Yoga?

What is Kundalini Yoga

Kundalini came from the Sanskrit language. It is roughly translated to ‘coiled snake’. In ancient mythology, the base of the spine was believed to be the home of divine energy.

Every human being takes birth in the form of energy that takes on the human form. It is the Kundalini energy that helps in the formation of the body and mind.

Thus, the art of Kundalini yoga for beginners helps us to uncoil the snake resting at the base of the spine. For that, you use different techniques and practices of Kundalini energy.

The great spiritual master Harbhajan Singh Khalsa Yogiji spread the teachings of Kundalini yoga in the Western world. He was also known as Yogi Bhajan.

Before moving on to different elements of Kundalini yoga for beginners, you should check out the following elements. Mastering them is going to take you one step closer to mastering Kundalini yoga.

5 Elements of Kundalini Yoga For Beginners



One of the most important elements of Kundalini yoga for beginners is mantra chanting. When you chant mantras, a chemical reaction takes place inside your brain. This positively affects your overall mood.

Hence, with positive moods, you vibrate on a higher frequency rather than feeling grumpy or sad. Moreover, it helps in channeling the energy hidden inside your mind and body towards something bigger in life.

Mantra chanting helps in raising the frequency of your body. It helps in attracting the best things in your life. In short, Kundalini yoga practice helps you in creating a higher state of mind that helps you move through other intense yogic practices.



The art of conscious breathing in a certain way, perfect posture, and making sounds is known as Kriya. It signifies ‘action’ that makes use of a particular set of instructions, commitments, and actions.

The execution of a different set of Kriyas creates an overall healthy life. Practicing Kriyas work on all the dimensions of your life.

For instance, Kriyas for balancing the aura is used to heal your energy. Moreover, it builds your stamina, endurance, and boosts the level of energy in your body.



The hand signs, also known as locks or Mudras are a vital part of Kundalini yoga for beginners. Practicing Mudras help in directing the flow of energy into different parts of your brain.

The hands and feet are connected to different parts of the brain through neurotic connections. Pressing fingers or thumbs against each other helps in activating a particular set of neurons. Hence, it signals the brain to direct the flow of energy into a targeted area of your body.

One of the most common Mudra in Kundalini yoga for beginners is the Gyan Mudra. This improves your overall concentration that becomes helpful while practicing Kundalini meditation.

Kundalini Meditations

Kundalini Meditations

The role of Kundalini meditations is to heal and release energy from your body. While practicing meditation, you become aware and conscious of your mind and body. Not just that, you also feel the effects of energy on your overall being.

Different time durations of Kundalini meditation define different roles and functions of Kundalini meditation for beginners. Some work on your electromagnetic fields while others enhance the functioning of your nervous system.

Thus, practicing meditation helps you feel how the energy works. Moreover, it boosts the energy levels that help you wake up early to practice additional elements of Kundalini yoga for beginners.

Breathe of Fire

Breathe fire

One of the widely used breathing techniques is the Breath of Fire. It is also known as Long Deep Breathing. In this breathing technique, you practice long and deep inhale that inflates your stomach.

While exhaling, you squeeze your stomach to pump as much air as possible out of your body. This is a rapid breathing technique that forces the flow of oxygen in your body. Hence, it improves the consumption of oxygen in your body that boosts your overall performance.

So, the above-given were some of the most important elements of Kundalini yoga for beginners. Now, let us have a look at ways to practice Kundalini yoga. Keep reading.

How to Practice Kundalini Yoga?

How to Practice Kundalini Yoga

1. Sit on the floor or on a yoga mat with your legs crossed.
2. Ensure that the spine is straight. It should be erect but not too stiff.
3. Bring your hands in front of your chest. Join your hands in a prayer gesture.
4. Close your eyes and bring your attention to the center of your eyebrows.
5. This is a point of the Third Eye. Hence, it works towards the activation of the Third Eye chakra.
6. While inhaling, make sure your breath is divided into four equal parts.
7. Hold your breath after inhaling completely. On the exhale, break the breath into four equal parts.
8. Once you breathe out fully, make sure you hold your breath out for a few seconds.
9. With every inhale and exhale, make sure you pull your navel towards your spine. This helps in the activation of the Solar Plexus chakra.
10. Make sure every breathing cycle of your body lasts for at least 6 to 8 seconds.

Along with this Kundalini meditation, you should add mantra chanting. For instance, adding Sa Ta Na Ma to your meditation practice session is going to soothe your senses. It means ‘Infinity, Life, Death, & Rebirth’.

Benefits of Kundalini Yoga For Beginners

Benefits of Kundalini Yoga For Beginners

Stress Release

Just like any other form of yoga, Kundalini yoga for beginners helps in eradicating stress and anxiety out of your body. Anyone who practices Kundalini yoga experiences immediate release of mental tension.

So, you feel a lot lighter in your head, no heaviness in the body, and you feel pure on the spiritual level. In short, this single yoga practice is enough to keep you on track in life.

Better Cognitive Functioning

With regular practice of Kundalini yoga for beginners, your mind becomes better at processing things. You become smarter, intelligent, and better at multi-tasking.

Furthermore, your mind has more control over your body. In other words, you have a stronger mind-muscle connection that encourages you to be conscious of how your body moves over time.

This helps you while practicing other intense forms of yoga or exercises or Kriyas.

Improves Perception

How you perceive the world has a wide and deep impact on your overall health. If you perceive things negatively, you are going to look at the world in the same sense.

However, Kundalini yoga for beginners helps in expanding your awareness. You become alert and your senses are heightened with consistent practice of Kundalini meditation.

This brings joy and happiness into your life since you are no longer bound to age-old beliefs and thinking mechanisms.

Spiritual Enlightenment

Every charka point has a specific role in your life. With the activation of each chakra, you move one step closer to your goal. When your chakras are activated, it leads to spiritual enlightenment.

You become one with the higher being or Universe. Not just that, you form a stronger bond with yourself. Hence, you become conscious of things going in your mind.

Also, you become more empathetic, charismatic, creative, and energetic with spiritual enlightenment.

Improves Mood

Energy gives you a ‘high’ like any psychedelic out there. You feel complete and on cloud nine after every Kundalini yoga session.

Further, a better mood helps you take better decisions in life. You become better at managing things and do not feel any frustration or irritation when you incorporate Kundalini yoga into your life.

Enhances Creativity

Kundalini meditation practice helps you get in touch with the deepest cores of your mind. This brings you into the realm of infinite creative power.

So, you get the perfect opportunity to create masterpieces after having the access to creative power. Moreover, you know how to understand subconscious signals that your mind gives.

Awakens Intuition

In simple language, intuition is a gut feeling that warns you if anything might harm you. This helps you become conscious about a person, situation, or anything else. In short, intuition is like an alarm that ensures you stay safe.

Kundalini yoga practice helps in sharpening the warning of intuition. Not just that, you become more attuned with your gut feeling. Hence, you learn how to read signals so that you stay away from unwanted things.

Kundalini Yoga Poses For Beginners

Lotus Pose

Lotus Pose

It is one of the best Kundalini yoga poses for beginners. Mostly, you practice this pose while practicing meditation.

The erect posture of your spine ensures that the energy flows freely through your body. Hence, sitting crossed-legged while practicing this posture is going to benefit you a lot in the long run.

Cobra Pose

Cobra Pose

Another crucial Kundalini yoga poses is the Cobra pose. It stretches your spine and lowers your back. Moreover, the upward motion of your body works on your shoulder joints.

In short, your arms and legs gain an immense amount of strength that helps you practice intense yoga poses. So, you should practice this pose if you want to improve the flexibility and mobility of your spine.

Archer Pose

Archer Pose

One of the best poses of concentration and focus is the Archer pose. The sideward motion of your body while standing erect on your feet works on your whole body.

It makes your legs stronger and stretches your inner thighs. The best thing about this pose is that it also works on your arms.

Moreover, while practicing this pose, you become one with your body that makes you mindful in the present moment.

Frog Pose

Frog Pose

Are your knees weak? Do you find it hard to squat or sit down? If so, you should practice the Frog pose. It is one of the most crucial poses of Kundalini yoga for beginners.

This helps in the activation of the root chakra. With the activation of the root chakra, the hidden energy moves upward in your body.

When you practice this consistently, the root chakra activates that helps in keeping the sexual energy in check. This is one of the strongest energies in the world that helps you create anything in life.

Also Read:- Moon Salutation Yoga for beginners

Bow Pose

Bow Pose

The backward bending of your body while practicing the Bow pose stretches the front part of your body. It helps in the easier flow of energy in your body.

Moreover, the Bow pose practice helps in strengthening your lower back, hip joints, and core muscles. With regular practice, you gain control over your breathing while practicing the Bow pose.

Camel Pose

Camel Pose

If you wish to work on your chest and hip muscles at the same time, this is one of the best yoga poses for you. The Camel pose increases the range of motion of your shoulder joints.

Moreover, placing your hands over your ankles strengthens your feet. Moving your hips forward while holding your ankles is going to stretch your chest, shoulders, and core muscles.

Also Read:- Yoga Gurus of India

Wrap Up

As you can see, Kundalini yoga for beginners has many elements that play a crucial role in your overall journey. Just make sure you learn these skills from a venerable yoga master.

Hence, you should join a Yoga Alliance certified course that helps you earn the certification after the completion of the course.

Furthermore, practicing Kundalini yoga for beginners has so many gifts that uncover themselves once you make it a part of your life.

Just make sure you do not rush through the practice. Be involved in every single Kriyas and witness your life-changing for the best.

Read More:- RYT Certification