Kundalini Yoga For Beginners: A Complete Guide 2021

Kundalini Yoga For Beginners

Kundalini Yoga For Beginners -Many believe that the art of harnessing energy in your body is only experts’ or yoga masters’ ability. However, not many know that there are simple variations of various yoga forms that can help you walk the same path as great yoga masters. In short, you can harness an unlimited amount of energy by practicing Kundalini yoga for beginners.

Before moving on to how to practice Kundalini yoga for beginners, let’s first understand what is Kundalini yoga. This will help you explore a little and enhance your basic understanding of this yoga form. Later, make sure you check various Kundalini yoga benefits and simple poses of Kundalini yoga for beginners. Read on.

What is Kundalini Yoga For Beginners?

The origin of Kundalini yoga is unknown. However, Vedic texts dated back to 1,000 B.C. have a brief mention of Kundalini energy. As per sources, all the credit of Kundalini yoga goes to Yogi Bhajan, a Pakistan-based yoga teacher. He introduced this ancient art to the western world around the 1960s.

Kundalini is derived from the Sanskrit word ‘Kundal’ that means ‘circular’. Basically, Kundalini energy is situated at the base of the spine and is often signified as a coiled snake. Mostly, the Kundalini energy is sleeping or inactivating, resting at the base of the spine.

The practice of Kundalini yoga is to activate the Kundalini energy and to move it towards your Crown chakra. Furthermore, the Kundalini yoga practice aims to activate all the energy centers in your body that facilitate the proper flow of energy in your body.

Kundalini yoga

Before you learn about various Kundalini yoga benefits, here are the seven chakras that get activated with the consistent practice of Kundalini yoga. Give them a read.

1. Root Chakra
2. Sacral Chakra
3. Solar Plexus Chakra
4. Heart Chakra
5. Throat Chakra
6. Third Eye Chakra
7. Crown Chakra

The flow of energy moves through each chakra and leads a path to spiritual awakening or Kundalini awakening.

Kundalini Yoga Benefits

Kundalini Yoga Benefits

Stress Reduction

As per a study in 2017 that included participants practicing Kundalini yoga, it has been seen that there was instant relief from stress and anxiety. Not just that, a practitioner who regularly practiced Kundalini yoga for three months experienced major health benefits.

Regularly practicing Kundalini yoga lowers your mental mechanisms that ensure you are not always stressed out. Rather, it helps you calm down and live the moment. Hence, people suffering from generalized anxiety disorder can benefit a lot from consistent yoga practice.

Better Cognitive Function

Problem-solving is one of the essential skills that every person has to master to live and survive life. Researches show that people who practice Kundalini yoga for beginners have higher cognitive function than those who do simple mental enhancement training.

Moreover, Kundalini practitioners have more long-term and short-term benefits compared to any other mental activity. Further, it improves your ability to sense the danger or problem and to look for immediate solutions without any hassle.

Control on Urges

Kundalini yoga teaches you how to focus on different chakras or energy centers. The very first step revolved around focusing on the root chakra that is the source of unlimited energy. This energy then powers sexual energy.

So, practicing Kundalini yoga for beginners means you learn to harness the powerful energy and aim towards controlling your sexual urges. Not just sexual but plenty of other urges and desires in your mind come under your control with consistent Kundalini yoga practice.

Also Read:- What are the Seven Chakras

Enhance Perception

Whether it is about the world around you or how you see yourself, Kundalini yoga for beginners changes your self-perception. Moreover, you see the world differently after including Kundalini yoga practice into your routine.

As far as you are concerned, practicing yoga helps you become aware of your body, its shortcomings, and its positive points. Thus, you no longer feel a burden but carry yourself in a much better way. It teaches you about body positivity and helps you move towards liberation from any negative thoughts about yourself.

Spiritual Awakening

Spiritual Awakening

Spiritual awakening or enlightenment is the final stage of Kundalini yoga. It talks about becoming one with your inner being, consciousness, or the higher Divine power. Practicing Kundalini yoga for beginners moves you towards having a strong spiritual connection with your soul.

It leads to better productivity, empathy for others, a pure aura, enhanced charisma, boosted energy, and an inner solace for the rest of your life. Practicing Kundalini yoga keeps you away from various vices in life that can hamper the easy functioning of your life, mind, and spirit.

Also Read:- Best Yoga Mudra Asanas 

There is a path of Kundalini yoga for beginners. One of the best and simplest methods is to practice Kundalini yoga poses for beginners. Check out the following poses that you should include in your routine to gain a deeper understanding of the matter.

Kundalini Yoga Poses For Beginners

Lotus Pose

Lotus Pose

One of the best-seated yoga poses is the Lotus pose. This pose helps in opening your hip bones and inner thighs. Moreover, the Lotus pose improves the mobility of your ankles and eradicates hip problems.

How to Practice Lotus Pose:

  • Sit on a yoga mat
  • Cross your legs
  • Place your left foot on the top of your right thigh and your right foot on your left thigh
  • Breath in and out deep to have better results
  • Be in that position for as long as you can
  • Change the position of the leg that was on top
  • Place the other leg on top and practice for as long as you can

Cobra Pose

Cobra Pose

Another crucial asana that you can do while practicing Kundalini yoga for beginners is the Cobra pose. It stretches out your chest and shoulder muscles along with contracting your lower back. Moreover, it releases any chronic back pain by relaxing the smaller spinal joints.

How to Practice Cobra Pose:

  • Lie down on your stomach
  • Balance your palms under your shoulders
  • Push your upper body to raise it above the ground
  • Ensure your legs are placed in close contact with the ground
  • Engage your scapula muscles to strengthen your neck and upper back

Archer Pose

Archer Pose

Do you want to feel like a warrior? If yes, practice the Archer pose. It strengthens your thighs, hips, and lower back; and helps in the activation of lower body chakras.

How to Practice Archer Pose:

  • Stand on your feet and keep your spine straight
  • Position your right foot to an angle of 45 degree
  • Shift your left foot back
  • Bend your right leg a little
  • Shift your weight on the other leg
  • Repeat the same on the other limb

Seated Cat-Cow Stretch

Seated Cat-Cow Stretch

Another important pose of Kundalini yoga for beginners is the seated cat-cow stretch. It is one of the variations of the normal cat-cow stretch pose.

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How to Practice Seated Cat-Cow Stretch:

  • Cross your legs after sitting down
  • Position your hands in front of your body
  • Breathe in and push your spine back
  • Let your spine form a circular stance
  • Push your scapula muscles far away from each other
  • Breath out and let your spine form a neutral stance
  • Push your hips out and contract your scapula muscles
  • Try to contract your spine as much as you can

Alternate Leg Lift

Alternate Leg Lift

Kundalini yoga for beginners includes another major yoga pose that works on the internal thighs, hips, and lower back.

Also Read:-Yoga Alliance Certification

How to Practice Alternate Leg Lift:

  • Lie flat on your back
  • Extend your legs
  • Engage your abdomen and hip muscles
  • Raise your left leg slowly
  • Straighten your left leg
  • Keep your right leg attached to the ground
  • Repeat on the other leg

Downward Facing Dog

Downward Facing Dog

The Downward Facing Dog is one of the most important poses of Kundalini yoga for beginners. It works on the entire body and helps with the easy flow of energy throughout the body. Further, practicing the Downward Facing Dog keeps your whole body in focus.

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How to Practice Downward Facing Dog:

  • Stand on your feet
  • Fold your legs a little and bend forward
  • Let your hands touch the ground
  • Point your hips towards the ceiling
  • Stiffen and straighten out your legs
  • If this is too much, move your hands away from your feet

Boat Pose

Boat Pose

To consciously activate your core, you should practice the Boat pose. Moreover, this is one of the best Kundalini yoga poses to activate the Solar Plexus chakra.

How to Practice Boat Pose:

  • Lie on your back
  • Extend your legs
  • Engage your stomach muscles and lift your legs
  • Stiffen your legs for better muscle contraction
  • Raise your upper back
  • Balance your weight on your waist

As you can see, the above-mentioned are some of the best poses of Kundalini yoga for beginners. It could be the first step that you can take to get started with your Kundalini yoga practice.

However, choosing the right place to practice yoga can have a huge impact on your overall practice. Keeping that in mind, there are plenty of reasons that justify why you should join a registered yoga school in India to practice Kundalini yoga.

Check out some of the best reasons why you should enroll in classes of Kundalini yoga in India.

Also Read:- Morning Yoga For Beginners 

Why Practice Kundalini Yoga in Rishikesh, India?

Kundalini Yoga in Rishikesh,

Serene Location

Rishikesh, India is like heaven on earth and a culturally rich place for yoga practitioners. Therefore, nothing comes at par when it comes to practicing yoga in Rishikesh, India. It is covered in mountain ranges on one side and the river on the other side.

Hence, you get an opportunity to practice yoga in an enriching environment. It enhances your practice by improving your mental focus.

True Yoga Experience

Not everything you come across online is genuine. Similarly, yoga practice has various subdomains that might not be of any value to you. However, the basics are always important whether you are a beginner or an advanced yoga practitioner.

Joining a yoga school in Rishikesh helps you access genuine yoga. Not just that, you learn what has been coming from generations without any moderation or hybridization.

Also Read:- Become A Yoga Instructor

Cultural Amalgamation

A different set of energies revolves around you. Therefore, rich cultural knowledge is needed to handle different types of energies. That is only possible when you practice yoga among people coming from different cultures or backgrounds.

Rishikesh is a hub for yoga practitioners. Hence, you learn about a different perspective in life that helps you tackle different energies in life. Not just that, you get to learn about how to handle different thinking in life.

The abundance of Spiritual Energy

Rishikesh has been home to yoga practitioners for centuries. Great venerable yoga masters have practiced yoga there and attained Samadhi or spiritual awakening. Because of this, mere stepping into the land of mystics is enough to calm you down.

When you join a yoga school to practice Kundalini yoga for beginners, you are going to be present in the place where yoga masters have practiced. It has a positive effect on the way you practice. Moreover, it changes the way you think or perceives yoga in your life.

Also Read:- Yoga Nidra For Insomnia


Kundalini yoga for beginners has mental, physical, emotional, and psychological benefits in your life. From making you mindful to harnessing positive energy in your body, Kundalini yoga has so much to offer to you.

In a nutshell, Kundalini yoga is different from other yoga forms. It combines different techniques like singing, movements, or mantra chanting along with various breathing patterns. Moreover, the primary concern in Kundalini yoga is the activation of chakras. Only then there will be a free flow of energy for which you have been practicing yoga.

Just make sure that people having any injury, breathing issues, or pregnant women should not practice Kundalini yoga. Otherwise, anyone can practice Kundalini yoga without any hassle.


Ques 1) Is Kundalini Yoga good for beginners?

Ans) Kundalini yoga has various physical and mental benefits for beginners. It might be a little intense at first. However, once your body and mind become accustomed to the intense yoga routine, it is going to boost your overall growth.

Furthermore, Kundalini yoga for beginners keeps their physical growth at the maximum. The body is always pushed to the maximum that improves its flexibility and agility. In short, Kundalini yoga is perfect for beginners.

Ques 2) How do I start practicing Kundalini Yoga?

Ans) To begin with the Kundalini yoga practice, you should first choose a location. Make sure you know where you want to go. Then, look out for a Yoga Alliance registered yoga school. Further, do not forget to join a yoga teacher training course.

Once you are enrolled in a yoga course, make sure you practice Kundalini yoga consistently. Furthermore, clear your doubts from the certified and experienced yoga teacher. This is surely going to take your practice to the next level.

Ques 3) How often should you practice Kundalini Yoga?

Ans) It depends on person to person. Some people have great genetics. That means their bodies have a better resting phase and can heal themselves pretty soon. So, people with such bodies can practice Kundalini yoga every day.

However, people who need more time to heal and rest might have to tweak their routine. In that case, you can practice Kundalini yoga on odd days. This helps you give a break to your body rather than pushing your body further.

Ques 4) Why is Kundalini yoga so powerful?

Ans) The art of Kundalini yoga has so much to offer you. Also, it helps in harnessing pure energy in your body. So, that makes it powerful. Having so much intense energy flowing through your body makes it easier for you to practice different yoga poses.

Hence, you become strong, flexible, and agile along with better concentration and focus. Practicing Kundalini yoga makes you aware of various elements of your body. In short, you stay fit and energetic throughout the day.

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