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Guide to Kundalini Yoga for Beginners

Yoga has been a part of human history for thousands of years. It has helped millions unlock their hidden physical and mental potential. Add to that, there are numerous yoga techniques and exercises that help you stay away from many health problems.

This ancient art has transitioned into different styles like Hatha, Vinyasa, Ashtanga, Iyengar, and Yin yoga among others to suit the needs of modern yogis. However, among all these, it is Kundalini yoga for beginners that stands out.

To help you understand this yoga style in detail, yoga experts have come up with a guide. Let us start by understanding what is Kundalini yoga.

Kundalini Yoga – An Intro

The Kundalini yoga for beginners is a combination of body movement, Pranayama, meditation, and chanting. However, the only goal of this yoga style is not to make your body stronger and energetic. Kundalini yoga improves your level of self-awareness and consciousness.

Do you know what is Kundalini? It is the untapped energy coiled at the base of your spine. You can draw up this energy throughout the body and awaken all the chakras in the process. When all the chakras are filled with this sacred energy, it leads to enlightenment.

Kundalini yoga is spiritual and is different from the exercise-based yoga styles like Hatha, Iyengar, Bikram, and Power yoga.

To understand Kundalini yoga, you must understand the different terms associated with this yoga style.


The asana sequence you practice in Kundalini yoga for beginners is known as kriyas. Each kriya is preset of poses that you practice with a specific breathing technique. Some kriyas involve rapid and repetitive movements and some are held for a longer time.


Mudras refer to the hand gestures which you make while practicing yoga. Every gesture offers your mind and body a different benefit.


A major part of Kundalini yoga for beginners is mantra chanting or positive affirmations. Often, the mantras are chanted in the Gurmukhi language and at times in English.


Did you know there are a total of seven chakras in the body? Yes! Every Kundalini kriya is linked to one of these seven chakras. Opening these chakras keeps the mind and body aligned, which gives you an optimum level of mental and physical health and well-being.

However, if you are a beginner at Kundalini yoga for beginners, then you might be confused about what to expect during the first session. Don’t worry! Let yoga experts help you out with that.

What to Expect During First Kundalini Session?

Typically, the Kundalini yoga class starts with a short chant followed by a warm-up to prepare your spine for the practice ahead. Then you slowly move into the Kriyas before ending the session with meditation.

If you are someone who wants a personal session of Kundalini yoga, then expect to go under an analysis of which of the seven chakras are blocked. The teacher would also provide you with the specific Kriyas to find a perfect balance and move prana through all the seven chakras.

Needless to say, this yoga style does come with some impressive benefits. Yoga experts have compiled a list of the best of these.

Benefits of Kundalini Yoga Practice

Given below are four major benefits of Kundalini yoga for beginners.

Develops Strength

There are some Kundalini yoga asanas you hold for extended periods. These tones and strengthens your muscles. Moreover, there are intense breathing techniques that help you develop solid core strength to engage the abdominals.

Lowers Blood Pressure & Heart Rate

Did you know that Kundalini yoga for beginners has deep breathing techniques which decrease your risk of hypertension? In the long run, doing long and slow breathing calms your autonomic nervous system and minimizes stress. It lowers your blood pressure and pulse rate.

Improves Mood

The ‘high’ you experience after a Kundalini yoga session increases the production of serotonin (the feel-good hormone) in the brain. In the long run, this keeps your mood light and happy.

Improves Memory & Focus

Kundalini yoga has a good impact on your cognitive functioning. Daily practice of Kundalini yoga for beginners improves your concentration and memory power.

Yoga lovers! This is what Kundalini yoga does to help you improve on a mental, spiritual, and physical level.


Do you want to evolve on a mental and spiritual level? Want to connect with your divine self? You should practice Kundalini yoga for beginners under the watchful eye of an experienced Kundalini yoga teacher.

Read More:- Yoga For Hamstrings


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