Kundalini yoga poses for beginners

Kundalini Yoga is a dynamic blend of exercises, postures, breath and meditation to fulfill what you need to improve, expand, refresh and rejuvenate in a fast paced world that is in constant change.

This easy and simple set is good for general well-being and overall health and flexibility. It will help you to develop resilience (the ability to bounce back from the demands of life), a half hour well worth it.
It is best not to force the yoga exercises, but let the exercises release the force from inside.
I bet you would love it- Kundalini yoga poses for beginners

TUNE IN:
Sitting with Easy Pose (sukh-asan).
Hands palms pressed together in center of chest in "pranam mudra", eyes closed and rolled up to “3rd eye point” (sambhavi mudra) focus on space between eyebrows.

Inhale deep and chant (3 times):
 "ONG NAMO GURU DEV NAMO"-I bow to the Divine within.
TIPS: Always breathe through your nose, mouth closed, as you inhale... think the sound "Sat”, as you exhale... think the sound "Nam".
The sound "Sat Nam" is a tool you use to keep your mind focused in the "Now", and on the flow of the breath. It connects you with your deep inner self, your essence as truth (beyond pain, suffering, stress...).

 Maintain your eyes closed, so as to internalize the energy, we usually dissipate outwards.

1. EASY POSE (sukhasana): To awaken the energy of the lower spine, hands grab knees, begin to rotate abdomen in a complete circle from the waist. (1 minute each direction, clockwise then counter-clockwise.).Relax sitting in stillness.

2. CAMEL RIDE: E.P., with your hands grabs your shins, flex lower spine forward, as you inhale. Exhale as you flex back. Smooth flow tilting the pelvis (1 minute), relax and fell how you feel.

3. SPINAL TWISTING (active): Hands on the shoulders, fingers in front, thumbs in back... inhale twist to the right side from waist, exhale as you twist to the left side, in a continuous flowing motion from the waist to top of head (1 min.) Re-center to sitting till and breathe softly from abdomen-Kundalini yoga poses for beginners.

4. SPINE FLEX in Rock Pose (vajrasana): on your heels... same movement as Camel Ride but sitting on one's heels. Ride the rhythm. (1 min.)

5. RELAX deeply on your back in Shavasana (Corpse pose) (1 min.)... Let your energy re-balance.

6. ROCK ON SPINE: (always on soft surface) wrap your arms around your knees... just like a rocking chair ... keep your back rounded for a complete spinal massage (3-5 times)
Inhale back exhale forward.

7. CAT-COW Exercise: On your hands and knees (open hip wide) ... Focus on smooth flow from one pose to the other...... until it becomes one exercise ...start slowly at first and increase speed gradually. When done faster, it is a good introduction to Breath of Fire. Move the entire spine. This is the best one from the exercises in Shushumna. (1-2 min.)- Kundalini yoga poses for beginners.
Inhale “COW”- Exhale “CAT”

8. RELAX IN ROCK POSE (Vajrasana) (1 min.) ...keep your awareness on the breath.

9. FROG POSE: Come squatting on the balls of the feet, heels touching, knees apart.
Inhale straightening the legs, head down, exhale back down knees folded, and head up. Keep the arms straight, fingertips touching the ground throughout movement. (1-2 min.)
STARTING POSE: Inhale UP-Exhale Down

10. RELAX IN ROCK POSE (30 sec.) (Same as #8)

11. SEX-NERVE STRETCH: Sitting with legs spread wide apart. Inhale up center and exhale down to each side, forehead towards knees. Gradually stretch further down. (1-2min.) (Sex-nerve runs on the inside of both inner thighs)

12. DEEP RELAXATIONS in CORPSE POSE (10 min.)...Let the breath and heartbeat settle down...let all tension from your body sink into the floor ... Release...Relax...Float in the bliss...

13. Slowly return, rub hands and feet, rock on spine a few times and become sitting up.

14. EGO ERADICATOR: To recharge your Aura...Easy Pose arms 60 degrees thumbs straight up fingers on mounds , begin with Breath of Fire (Bellows Breath/Agni Pranayam) (1-2min.) (BoF is a rapid rhythmic breath through the nose, equal inhale and exhale, movement of navel is in and out with the breath).

Inhale and then stretch the arms up, touching tips of thumbs together above the head, exhale and release the pose, bring the arms down, wrists resting on the knees in Gyanmudra (tip of index fingers touching tip of thumbs, forming circle, fingers straight)

 15. MEDITATE (establish yourself in your own infinity...) (5-10 min.)

 May the longtime sunshine upon you all Love surround you and the Pure Light within you guide your way on...