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Kundalini Yoga | Kundalini Yoga Benefits | What is Kundalini Yoga

Kundalini yoga refers to a kind practice of yoga that involves singing breathing exercises, singing, and repetition of postures.

Its goal is to stimulate the Kundalini energy, also known as shakti. This is a form of spiritual energy believed to be situated in the lower part of your spine.

As Kundalini yoga is a way to awaken the energy that it’s believed to increase your awareness and assist you to get past your self-centeredness. The practice can often be referred to as “yoga of awareness.”

What Is Kundalini Yoga?

Kundalini Yoga is a combination of breath, movement ( pranayama) as well as meditation, and singing. The goal of the practice is not just to strengthen your body and more active, however, it also helps increase the level of self-awareness and awareness.

The Kundalini is an untapped energy source that is coiled around the back at the bottom. 1 This energy can be drawn throughout the body and bring forth the chakras of each. The full enlightenment happens when this energy enters the crown chakra on high above the head.

Kundalini energy is often depicted by a snake strung in the lower part of the spinal.

Since Kundalini Yoga is more spiritual and spiritual, it’s different from the yoga that is based on exercises like Iyengar Yoga, Bikram Yoga, and Power Yoga. While Hatha Yoga also includes some form of self-reflection and self-reflection but it’s not as intense as the chanting that is part of Kundalini Yoga.

While practicing Kundalini it is important to understand what specific terms refer to. This includes mudras, kriyas mantras, chakras, and mantras.


Kundalini Yoga asana sequences are referred to as Kriyas. Each kriya is a sequence of poses performed using specific breathing techniques and blocking the flow of energy to specific areas in the body (called bandha). bandha) to increase the effectiveness of the pose.

Certain kriyas could be composed of a series of fast repeated moves. In other cases, the poses are held for a few minutes. In a group-based class, the teacher will generally select an assortment of kriyas that will be useful to all people.


Mudras are the movements you use when practicing yoga, usually using your hands. Each gesture conveys a distinct message to your body and mind.

The Anjali mudra may be the most popular. It is also known as the prayer pose and involves putting your hands’ palms in a row while your thumbs rest against your chest. This posture calms your mind and brings balance to each side of your body.

The Gyan mudra is the most common Kundalini Yoga mudra. To perform it, apply your index finger and thumb together, pressing them, while the other fingers are stretched. This mudra can help promote understanding and improve receptivity.


One aspect of the Kundalini ritual is singing mantras or affirmations that are positive. The majority of these mantras are performed using Gurmukhi but they may also be spoken in English. The mantras that you could employ during the course of a Kundalini Yoga session include:

  • Sat Nam, which means “I am the truth” or “Truth is my identity”
  • Ong So Hung, which means “Creator, I am Thou”
  • Guru Guru Wahe Guru Guru Ram Das Guru, which means “Wise, wise is the one who serves Infinity”
  • Ong Namo Guru Dev Namo, which means “I bow to the Creative Wisdom, I bow to the Divine Teacher within”


Each kriya is linked to specific chakras. Seven chakras, or energy points, within our bodies. 2 Opening these chakras will help keep the body and mind well-balanced, which leads to optimal physical and mental health and overall well-being.

History of Kundalini

Kundalini yoga was introduced to the western world in the year 1968 when Yogi Bhajan started teaching in California. He created 3HO (the Healthy, Happy, Holy, Organization) in 1969 to bring Kundalini yoga and meditation to a wider audience. 

Prior to this, Kundalini was only taught in India and was handed through the guru-student tradition. Even though this type of yoga has never been made available to the general people, Yogi Bhajan felt that everyone should be able to experience its benefits.

Kundalini yoga offers a variety of scientifically proven and unproven benefits. Let’s take a look in detail.

Benefits of Kundalini Yoga

Relief from anxiety and stress

As with other types of yoga, Kundalini Yoga can ease anxiety and stress.

In a tiny 2017 study participants felt immediate relief from stress following Kundalini yoga. This effect lasted for a while when they continued to practice for 3 months.

In the same way, a study from 2018 found that 8 days of Kundalini yoga decreased anxiety levels in participants. Researchers found that Kundalini yoga could be an effective option to treat those with an anxiety-related disorder that is generalized.

Enhances the cognitive function

A controlled trial in 2017, conducted by Researchers studied 81 people who had moderate cognitive impairment. The participants were split into two different groups. One group was engaged in Kundalini yoga while the other received training in memory enhancement for 12 weeks.

Both groups showed significant improvement in their memory by the conclusion of the study However, it was only the Kundalini group demonstrated both short- and long-term improvements in their executive function. This includes abilities like thinking, problem-solving, and cognitive flexibility, to name a few.

Alongside cognitive enhancements, The group who took part in Kundalini yoga also showed less depression-related symptoms at the conclusion period.

Enhances self-perception

A smaller study in 2017 discovered that Kundalini yoga can enhance the body’s positivity and self-esteem. The benefits were seen in nine women who were diagnosed with anorexia nervosa or bulimia nervosa.

According to researchers, Kundalini yoga may help combat eating disorder by improving perception as well as self-esteem.

Spiritual enlightenment

It is believed that when your Kundalini energy is awakened it makes you more spiritually connected to your own self and with others.

These benefits are not confirmed by science but instead are proven by anecdotal evidence.

The purported benefits could comprise the following:

  • greater empathy
  • Increased creativity
  • Improved charisma
  • an increase in energy
  • Peace in the inner sphere

Kundalini poses for beginners

If you’d like to experience Kundalini yoga for the first time, then you might prefer to begin by attempting these basic poses.

Lotus pose

Lotus is a fundamental sitting pose. It assists to to open your hips which is why it can feel uncomfortable if you’re experiencing tightness in this region. Be gentle and avoid the position when you are experiencing hip pain.

To do lotus pose:

  1. Place your feet on the floor and keep your legs spread. Maintain a neutral spine.
  2. Then, bend your knees inwards and bring your feet towards your body, as if you were about to lie down in a cross-legged stance.
  3. Put your left leg on the right side of your thigh. After that, put the right leg on the top of your left thigh.
  4. Inhale deeply and exhale when you are sitting in Lotus, except if your instructor asks you to do pranayama.

Cobra pose

The purpose of this pose is to stimulate it to activate your Kundalini energy. Here’s how you can do it:

  1. Lay on your stomach and keep your feet and legs press together. Place the feet’s tops against the floor.
  2. Place your palms under your shoulders. Make sure that your fingers are facing towards the front while your arms are parallel with each opposite.
  3. Inhale. Bring your head up and raise your body, pushing your lower back down to the floor.
  4. Straighten your arms, and then lift your stomach and chest. Lower your shoulders and bring them to the side.
  5. Maintain Cobra for 30 to 60 minutes, breathing deeply. Inhale, then return to the original position.

Archer pose

Archer is believed to boost confidence as a warrior. Do this pose:

  1. Straighten up, and keep your feet close. Turn your right foot inwards at about 45 degrees.
  2. Step your right foot back, straightening your leg. Lean your left knee forward, but be sure that it does not go beyond your left foot.
  3. Reach your arms out until they reach shoulder height. Bring both hands together and then point your thumbs upwards.
  4. Move your upper body towards the left. While you bend your right elbow, simultaneously bend it and raise your right fist towards your left armpit.
  5. Take a deep breath and look forward as you hold the position for between 2 and 3 minutes.
  6. Switch sides, and then put your left leg in the back while your arm is bent to the left and continue to hold it for two to three minutes, taking deep breaths.

Also Read :

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  2. How to Cure Depression with Yoga
  3. Best ways to start your day positively
  4. 15 Tips to Make Your Diet Healthier
  5. Benefits of walking daily

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