Kundalini Yoga was brought to the West by Yogi Bhajan in 1969 and claims to be the most powerful yoga known. Kundalini Yoga allows people to utilize their creative powers for elevating healing and consciousness. The power to do this is called shaki and is thought to lie latent in the lower end of one’s spine; it is often pictured as a serpent, coiled and sleeping. Kundalini is described as the latent energy inside of us that increases awareness. This force can be awakened spontaneously or by yoga techniques. Once awakened, this force arises to unite with the Universal Energy, Prana.
Kundalini Yoga does not rely on difficult poses, but consists of lifting the Kundalini energy up the spine through energy centers called Chakras. This occurs with Kundalini Yoga by the pressure to force the Kundalini to rise through the mixing and bringing together of cosmic energy called Prana and eliminating energy called Apana. This is created in Kundalini Yoga by breathing exercises (Pranayama) and body locks (Bhandas), in exercise sets (Kriyas), using postures (Asanas), gestures (Mudras), and chants (Mantras).
One of the reasons Kundalini Yoga claims to get results fasters is due to its basis on Kriyas. It shows the benefits of doing these sets of exercises instead of just postures. Kundalini Yoga is more precise, allowing one to focus on specific benefits and work on those facets that need attention at that moment.
Here are two examples of Kundalini Yoga exercises: one is a basic breathing series and the other is a Sat Kriya.
Kundalini Yoga Basic Breath Series
This Kundalini Yoga breathing exercise opens the pranic channels and balances breathing in the two sides of the body. It is frequently done prior to a more demanding Kundalini Yoga exercise.
- Sit in the easy pose (cross your legs comfortably at the ankles or both feet on the floor while pressing your lower spine forward in order to keep your back straight). Then make antenna with the right hand fingers sticking straight up and together and use your thumb to block your right nostril. Start long, deep breathing through the left nostril for three minutes. Inhale holding for 10 seconds. Repeat the entire exercise using the left hand breathing through the right nostril.
- Alternate nostril breathing. Use long, deep breath to inhale through the left nostril, exhale through the right using your thumb and little finger to close left and right nostrils as needed. Repeat exercise inhaling through the right nostril and exhaling through the left.
- Sit in the easy pose with your hands on your knees, thumbs and forefingers touching with your elbows straight. Then start the breath of fire (a common Kundalini Yoga breathing exercise in which you inhale and exhale rapidly through your nose with no pauses while using the abdomen as a bellows). Continue with regular powerful breath for 2 to 7.5 minutes, then chant long “Sat Nam’s” for at least 3 minutes (up to 11 minutes if desired). (Sat Nam is a common mantra in Kundalini Yoga that means “truth is my identity” and is used to stop mind babble through making a rhythm to produce higher consciousness).
Kundalini Yoga Sat Kriya
This is a basic set to Kundalini Yoga and is suggested to be done every day for a minimum of three minutes.
- Sit on your heels and stretch arms overhead with your elbows hugging your ears, fingers interlocked, index fingers straight up, and chant “Sat Nam” (the same Kundalini Yoga chant from the previous exercise) in rhythm, eight times every ten seconds. Chant Sat from the navel pulling in to the spine and on Nam relax your belly. Continue for a minimum of three minutes.
- Inhale and squeeze muscles tightly from the buttocks up to your back allowing energy to mentally go up the spine to the top of your head. You should do this relaxing for about twice the time you practice.
By Lauren Culliton