The Best Kundalini Yoga Guide You Will Ever Read

Kundalini yoga is a form of yoga that involves singing, chanting, breathing, and repeating poses. It intends to activate your kundalini energy or shakti. This is a spiritual energy that is said to be at the base of your spinal cord. As Kundalini Yoga awakens this energy, it should improve your consciousness and help you move past your ego. The practice is sometimes also called “the yoga of awareness.”

Read more about the benefits of Kundalini yoga and how it differs from other types of yoga.

What is Kundalini Yoga?

Kundalini yoga is practiced worldwide, although its origin is unknown. The concept of Kundalini energy has been around for centuries and is present in ancient Vedic texts from 1,000 B.C. Kundalini yoga is most associated with Yogi Bhajan, a yoga teacher from Pakistan. He introduced the practice to Western countries in the 1960s.

The term “Kundalini” comes from the Sanskrit word “kundal,” which means “circular.” It also refers to a coiled snake. According to practitioners, Kundalini energy is like that coiled snake: It sits at the base of your spine, sleeping and untouched. Kundalini yoga helps activate this energy, allowing it to move up and through the chakras along your spine. 

In yoga, chakras are your body’s seven energy centers. They include:

  • Root chakra
  • Sacral chakra
  • Naval, or solar plexus chakra
  • Heart chakra
  • Throat chakra
  • Third eye chakra
  • Crown chakra 

As the energy of Kundalini rises, it helps to balance these chakras and help your spiritual well-being. Kundalini yoga is said to lead to spiritual enlightenment with regular practice. It is also called “the awakening of Kundalini.”

How Does it Differ From Other Types of Yoga?

Kundalini Yoga is more spiritual like the original forms of yoga. It still involves physical movements, but the main focus is not on them. It is different from, for example, Hatha or vinyasa yoga, which both revolve around physical poses.

Kundalini yoga is more accurate and repetitive. Whereas other types of yoga flow with your breath, Kundalini yoga combines chanting, singing, movements, and breathing in specific patterns.

Six Main Components of Kundalini Yoga

Kundalini yoga consists of six main components, which comes in the following order:

  • Opening chant: Every class begins with an opening chant, also known as tuning in.
  • Pranayama or warmup: You’ll do breathing exercises, called pranayama, and sometimes also movements to stretch your spine. The goal of pranayama is to practice breath control.
  • Kriya: A kriya is a sequence of postures, pranayama, mudras (hand positions), sounds, and meditation. The length and intensity of the kriya depend on your instructor.
  • Relaxation: It allows your body and mind to absorb the effects of a kriya.
  • Meditation: Your instructor guides you through meditation to cultivate awareness.
  • Closing chant: The class ends with a closing chant.

What are the Benefits of Kundalini Yoga?

Kundalini yoga has several scientific and anecdotal advantages. Let’s take a closer look at them.

Stress and anxiety relief

Kundalini yoga can help relieve stress and anxiety-like other forms of yoga. In a small 2017 study, Trusted Source, volunteers experienced immediate stress relief after doing Kundalini yoga. This effect continued after three more months of practice.

Similarly, a 2018 study determined that eight weeks of Kundalini yoga lowered participants’ anxiety levels. The researchers concluded that Kundalini yoga could be an effective treatment for people with widespread anxiety disorder. The researchers concluded.

Improves cognitive function

In a 2017 controlled trial, researchers studied 81 participants with mild cognitive impairment. The participants were randomly divided into two groups. One group was involved in Kundalini yoga, while the other received 12 weeks of memory improvement training.

While both groups demonstrated significant improvements in their memory at the end of the study, only the Kundalini group showed short-term and long-term improvements in their executive functioning. This includes skills such as reasoning, problem resolution, and cognitive flexibility.

In addition to cognitive improvements, there were fewer symptoms of depression in the group practicing Kundalini yoga at the end of the study.

Boosts self-perception

Another small 2017 study found that Kundalini yoga may improve body positivity and self-acceptance. These benefits were observed in nine women diagnosed with anorexia nervosa and bulimia nervosa.

According to the researchers, Kundalini yoga may help by improving self-perception and self-appreciation.

Spiritual illumination

It’s believed that you become more spiritually connected with yourself and others as your Kundalini energy awakens. These benefits are not scientifically proven, but anecdotal evidence supports them. The purported benefits may include the following:

  • More empathy
  • Enhanced creativity
  • Improved charisma
  • Increased energy
  • Inner peace

Kundalini poses for beginners

If you’d like to try Kundalini yoga, you may want to start with these beginner-friendly poses.

Lotus pose

Lotus is a seated basic pose. It helps open your hips, so it could feel difficult if you have tightness in the area. Move slowly and avoid posture in case of hip difficulties. To do lotus pose:

  1. Sit on the floor with extended legs. Keep a neutral spine.
  2. Bend your knees to the outside, bringing your feet to the body as if you were going to sit in a cross leg position.
  3. Place your left foot on top of your right thigh. Then, place your right foot on top of your left thigh.
  4. Inhale and exhale deeply while in Lotus, unless your instructor has you do pranayama.

Cobra pose

This pose helps to activate your Kundalini energy. Here’s how to do it:

  1. Lie down on your stomach, with your legs and feet pressed together. Rest the tops of your feet against the floor.
  2. Put your palms beneath your shoulders. Make sure your fingers point forward, and your elbows are parallel to each other.
  3. Inhale. Lift your head and torso, pressing your lower body into the floor.
  4. Straighten your arms and lift your chest and stomach. Bring your shoulders down and back.
  5. Hold Cobra for up to 30 seconds, breathing deeply. Exhale and return to the starting position.

Archer pose

Archer is thought to make you feel confident, like a warrior. To do this pose:

  1. Stand up straight, with your feet together. Turn out your right foot approximately 45 degrees.
  2. Step your right foot back, straightening your leg. Bend your left knee, but make sure it doesn’t go past your left foot.
  3. Extend your arms to the height of your shoulder. Curl both hands into fists and point your thumbs up.
  4. Rotate your upper body to the left. Simultaneously bend your right elbow and bring your right fist toward your right armpit.
  5. Look forward and take a deep breath while you are in this position for 2 to 3 minutes.
  6. Then change the sides of your left leg, bend your left arm, and hold for another 2 to 3 minutes while breathing deeply.

Is Kundalini Yoga Safe?

Kundalini yoga, like all yoga, needs practising with safety in mind. Please use caution if you have:

  • Breathing problems
  • Joint pain
  • An injury
  • Balance problems
  • Pregnancy

If you are not sure if Kundalini is safe for you, talk to your doctor to determine if you should take any precautions or if a safer exercise option is available.

The Bottom Line

Kundalini yoga combines yoga flow with breathing, much more like traditional yoga. Kundalini yoga helps to activate kundalini energy with the combination of singing, movement, and breathing in unique patterns. The aim is to promote spiritual enlightenment and connection to the body.

Kundalini yoga has several scientific advantages. Research shows that it helps relieve stress and anxiety, improved cognitive function, self-perception, and enhanced self-appreciation.

Our safety tip is to talk to your doctor if you are pregnant, have breathing difficulties, injury, joint pain, or balance issues to ensure kundalini yoga is safe for you. Also, make sure you wear comfy clothes.

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How to Understand Kundalini Energy Under 10 Minutes

Are you new to subtle energy or want to learn more? Many people have heard of the term Kundalini, but their understanding of this concept is unclear. Each of us has the energy of spiritual transformation called Kundalini or Kundalini Shakti. Kundalini comes from Hindu tradition and means “coiled” or “power of the serpent,” and metaphorically means “power of consciousness.” Most spiritual practices in the world mention this, even the Bible and Buddhism.

In this article, I’ve gathered information to help you better understand and answer your questions on Kundalini energy.

What Kind of Energy is Kundalini?

Kundalini has often been depicted as a serpent curled up at the base of the spine at the root chakra. It is believed that there are unwoken people who have the serpent’s head located at the second chakra, Swadishtana.

The snake comparison is by no means a coincidence. А snake’s poison can take a life, but it can save one from significant sickness if adequately prepared. 

Kundalini is the ultimate strength of life. This energy is there since birth and lies dormant in most of us. In some ways, it is like a cable with a plug-in point that could not find its power connection. Today, many people are looking for this through Kundalini Yoga, Hatha Yoga, and Tantra.

Upon activating the Kundalini energy, it flows within us like the wavy shape of a snake, curving from the spinal base into the gut, heart, and head.

As energy flows through this ‘pipe,’ it passes through all our chakras, giving every chakra a ‘boost’ as energy activates them (both Kundalini and Chakra live in the subtle body), all the way to our head, the crown chakra. It passes through our nadis (energy pipes, which allow energy to flow in our bodies). It results in an expanded awareness state.

What’s so Special About Kundalini Energy?

In Tantra, where Kundalini is often called Shakti, the goal of practice is to raise energy to the head. For Hindu tradition, the power of Lord Shiva resides in the head. The union of feminine and masculine energy leads us out of duality and into our state of divinity. It’s the purest union in ecstasy. 

As kundalini energy moves upward, activating each chakra expands our mystical, spiritual experiences and transforms us. It changes us so that the more energy rises and our chakras are activated, the more we merge with the universe and cosmic consciousness. Kundalini’s energy awakening effects include a greater sense of life, creativity, and support in reaching our full potential.

“The great goddess Kundalini, the primordial energy of the self, sleeps in the sexual region of the body. She has a form rather like a serpent, having three and one half coils. As long as she remains asleep, the individual soul (Shiva) is limited and true knowledge does not arise. But just as the right key unlocks a particular door, so Hatha Yoga unlocks the door of Kundalini, allowing the self to experience Brahma and obtain Liberation.” Gheranda Samhita

Dangers and Pitfalls

The ultimate strength of life, Kundalini’s energy, is pure creative power. But what it is created from can destroy it too. Kundalini is often portrayed as a snake, and no wonder the poison can kill us too. However, it can also save us from disease when we discover its purposes.

Working with Kundalini is crucial for seekers of spiritual mysteries within sexuality. Yet, sex works as a snake that can take us into rehabilitation or empowering us. After all, we are in the plane of duality, where all extremes coexist. Discernment and humility in any energy work are necessary if we are not to get in danger.

Kundalini Energy Awakening and Passion go Hand-in-hand

The awakening of kundalini energy does not happen gradually. No, one day after another, Kundalini is not a little by little being awake. It is a quantum leap in pure consciousness. If you feel something gradual and mild, here and there a bit of spark, it’s probably some other energy than kundalini energy.

There is no shortage of energy in the body. The energy sometimes flows to prepare for a future increase in Kundalini. We are all human. Occasionally, we say that our Kundalini is rising as we feel that we are progressing. It fills us with pride and makes us even feel better.

Unfortunately, spirituality often does not go hand in hand with personal development.

Many people rush to say that they have a kundalini awakening after feeling a new rise in energy. The human body has several energy channels, and there can be a lot of activity in our Nadis without the kundalini awakening. Again, we are asked not to jump to conclusions and watch our egos.

Again, the metaphor of the serpent has a precise meaning: it forces the awakening to shed our skin and reveal our innermost self. 

“Before awakening the kundalini, you must have deha suddhi (purity of body), nadi suddhi (purity of the nadis), manas suddhi (purity of mind), and buddhi suddhi (purity of the intellect).” Swami Sivananda

Dissolution of an Individual Self

Are you ready to welcome the destruction of our self-image, the dissolution of an individual self? It can be frightening and even devastating for those who are not prepared. Kundalini’s awakening can cause an internal earthquake and havoc. Different levels of change are significant: physical, emotional, spiritual, and psychological abilities.

For some, what is blissful is a nightmare for others. Once the awakening comes, it will be impossible to avoid those parts of us that we had left under the carpet. Moreover, when the awakening occurs, it is beyond our control. It means that it can happen without your will or when you are far from ready.

People who have never heard of kundalini energy and have no spiritual practice before can experience awakenings. Even for those who want to rise and prepare willingly, it can be not easy. The awakening can stress the body as the energy penetrates. It can bring various sensations such as shaking, vibrating, spontaneous movement, visions. 

Fundamental practices are essential. Kundalini’s energy can take us too far by removing our delusions of a separate self. Yes, it could be a lovely journey. But we live on Earth, in the material world, and here we must function. It is necessary to know how to return to Earth and anchor the received energy. The vastness of expanding our awareness can be overwhelming.

Again, when it happens, it might not be in the safety of our home or the bedroom with a loved one. Practices can support us to prepare ourselves, yet the maxim holds: there is no such thing as control. Our sense of control has to do with fear, pride, self-image, and destroying these are Kundalini’s tasks.

How Can One Awaken Kundalini Shakti?

Taking the kundalini energy from the base of the spine up to the crown chakra is a lifetime challenge. Sometimes we can start with Muladhara, the root chakra, and perhaps get it right up to the third chakra Manipur. But until we connect it with Sahasrara, the crown chakra, we don’t stabilize the energy.

Yogis and Tantric devotees spend years preparing for this energy in case there will be dangers and pitfalls. I do believe that we can stimulate its rise, but when (and if) it awakes, it is indeed out of our control.

The energy could spontaneously awaken for some. However, for most of us, conscious awakening requires a strong mind, a balanced body, and awareness of the movement of this raw energy. Physical strength is essential, and a healthy diet and exercise can be a great help.

Clarity of intentions and willingness to do the work is crucial when it comes to mental strength. Modalities such as Hatha, Tantra, Kundalini yoga, Breathwork, and intonations can significantly support you.

You will find various perspectives when you Google “How to awaken your Kundalini energy.” Some focus on certain foods, claims, distractions, and music. I refrain from discussing how much that stimulates the awakening. Instead, I will focus on what works better than others.


There has been a lot of confusion in recent years over what Tantra is. Tantra is easily mistaken for sexual empowerment in the West. Tantra relies greatly on triggers as a pathway to wisdom. Traditionally, Tantra is an esoteric part of Hinduism and Buddhism. The Tantras are scriptures from esoteric traditions rooted in Hinduism and Buddhism. Anyhow, they teach many methods of “awakening.” 

There are numerous tantra scriptures, and unfortunately, most have not been translated. There are many Hindu and Buddhist lineages, which results in endless Tantra. Each of these belongs to its group of writings. A famous translated script is “The Vijñāna Bhairava Tantra.” which has 112 methods of tantric meditation in it. However, this scripture is very atypical in comparison to most tantric scriptures.


Sexual contact can stimulate and awaken the Kundalini energy. Just as the poison of a snake can kill us or help us recover from disease, sex can hold us or set us free. The Kundalini energy can turn biological instincts into the urge to transcend.

Energies can achieve new levels of convergence by making love, which leads lovers to experience awakening spontaneously. A couple can learn to channel this energy into timeless bliss consciously to avoid risking. 

Breathing is the key to energy circulation: deep breathing and breathing synchronization with your partner through convergence and vital breath exchange. Pelvic movement and grunting also play an essential role.

Sitting love positions work best in these practices, as they provide the right way to increase energy.


Shaktipat is the transmission of spiritual energy from the teacher to the student. In addition to providing the student with new energy, it also helps them to remain active and stable.

The transfer most often occurs by touch. For example, the teacher can touch the third area of the student’s eye. However, there are other ways: the transfer can occur by sight, a mantra, or a word.

The guru cannot transmit their energy but rather an ancient member of its incarnate spiritual lineage.

Movements: Shaking and Dancing

Engage your hips. Make sounds. Your body is the field of energy. Chakra dancing, shaking your body, feeling the shake coming from Earth, freestyle dancing, and belly dancing are great ways to stimulate energy.

I did Everything to Wake it up, But it Doesn’t Seem to Work. What’s Wrong?

We have minor energetic blockages sometimes. More straightforward practices can be sufficient in such cases. Other times, we have significant energetic blockages in our subtle bodies that need regular practice to free them. 

Our subtle body has not just not one, but many. There are seven in many traditions (although you will find traditions stating more or fewer layers). Whatever our numbers, the practical implications of a block in the subtle body are identical. Kundalini energy can rise superficially through somebodies but can’t do the entire work.

When we do extensive work to clear old blockages, we are working on kundalini energy, and cleaning karma, which you will find out is fascinating on its own. In a way, we are returning to our original state, our divinity.

Would you like to know more about kundalini energy and how to awaken it within your body? Please keep visiting our blog for more clarity, self-connection, and empowered living by reading similar articles on kundalini energy and meditation techniques in upcoming posts. 

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