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Kundalini Yoga: What It Is and How It Can Benefit You

Kundalini Yoga: What It Is and How It Can Benefit You

Kundalini Yoga:

Kundalini yoga is a type of yoga that includes chanting, singing, breathing exercises and repetitive poses. Its goal is to activate Kundalini energy, also called shakti, which is believed to be located at the base of your spine.

When Kundalini yoga awakens this energy, it is supposed to increase awareness and help you move past your ego. This is why it is often called the “yoga of awareness.”

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Read on to learn more about Kundalini yoga, its potential benefits and how it is different from other types of yoga.

What is Kundalini Yoga?

Kundalini yoga is practiced all over the world, but its exact origin is unknown. The concept of Kundalini energy has existed for centuries and was first mentioned in ancient Vedic texts from around 1,000 B.C.

This form of yoga is closely linked to Yogi Bhajan, a teacher from Pakistan who introduced it to Western countries in the 1960s.

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The word “Kundalini” comes from the Sanskrit term “kundal,” which means circular or coiled. It is often compared to a coiled snake resting at the base of the spine, waiting to be awakened.

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Kundalini yoga is practiced to activate this energy, allowing it to rise through the chakras in the spine. In yoga, chakras are seven energy centers in the body:

Seven energy centers (chakras)

  1. Root chakra: Muladhara

  2. Sacral chakra: Svadhishthana

  3. Solar plexus chakra: Manipura

  4. Heart chakra: Anahata

  5. Throat chakra: Vishuddha

  6. Third eye chakra: Ajna

  7. Crown chakra: Sahasrara

Kundalini Yoga: What It Is and How It Can Benefit You

As Kundalini energy rises, it is believed to balance the chakras and improve spiritual wellness. With regular practice, Kundalini yoga is said to lead to spiritual enlightenment, known as a Kundalini awakening.​

How is it Different from Other Types of Yoga?

Compared to other yoga styles, Kundalini yoga is more focused on spirituality rather than just physical movement.

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While yoga styles like Hatha yoga and Vinyasa yoga focus on poses and movement, Kundalini yoga follows a specific sequence that combines chanting, singing, breathing techniques and postures in precise and repetitive patterns.

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Breathing, Mantras, Kriyas and Mudras in Kundalini Yoga

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A typical Kundalini yoga session includes six main components:

  1. Opening chant – A session begins with a chant called "tuning in."

  2. Pranayama or warm-up – Breathing exercises (pranayama) and spinal stretches are done to improve breath control.

  3. Kriya – This is a sequence of postures, breathing techniques (pranayama), mudras (hand gestures), sounds and meditation. 

  4. Relaxation – The body and mind absorb the effects of the kriya.

  5. Meditation – Guided meditation to improve awareness.

  6. Closing chant – The session ends with a final chant.

Benefits of Kundalini Yoga:

Kundalini yoga is known for its many benefits, some of which have been backed by scientific studies.

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1. Stress and Anxiety Relief:

​Like other forms of yoga, Kundalini yoga can help reduce stress and anxiety.

  • A 2017 study found that people felt immediate stress relief after practicing Kundalini yoga.

  • A 2018 study showed that practicing Kundalini yoga for eight weeks helped lower anxiety levels in people with generalized anxiety disorder.

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2. Improves Cognitive Function:

A 2017 trial with 81 participants tested how Kundalini yoga affects memory and brain function.

  • Both groups showed better memory, but only the Kundalini yoga group had long-term improvements in executive functioning (such as problem-solving and reasoning).

  • The Kundalini yoga group also had fewer depression symptoms by the end of the study.

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3. Boosts Self-Perception:

A 2017 study on nine women with eating disorders found that Kundalini yoga helped them feel better about their bodies and improve self-acceptance.

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4. Spiritual Enlightenment:

Many practitioners believe that awakening Kundalini energy makes them more spiritually connected.

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These anecdotal benefits include:​

  • More empathy

  • Increased creativity

  • Improved charisma

  • Higher energy levels

  • Inner peace

Kundalini Yoga Poses for Beginners:

If you want to start Kundalini yoga, try these beginner-friendly poses:

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1. Lotus Pose:

This is a basic seated posture that opens the hips.

Steps:

  1. Sit on the floor with legs extended and back straight.

  2. Bend both knees outward into a cross-legged position.

  3. Place your left foot on your right thigh, then your right foot on your left thigh.

  4. Breathe deeply and focus on your breath.

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2. Cobra Pose

This pose is believed to activate Kundalini energy.

Steps:

  1. Lie on your stomach with legs together and feet flat on the floor.

  2. Place palms under your shoulders and keep elbows parallel.

  3. Inhale and lift your head and chest, keeping the lower body on the floor.

  4. Hold for up to 30 seconds, then exhale and lower yourself back down.

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3. Archer Pose

This pose is said to boost confidence and make you feel like a warrior.

Steps:

  1. Stand with feet together, then turn your right foot outward (about 45°).

  2. Step your right foot back and bend your left knee.

  3. Stretch both arms forward, making fists with thumbs up.

  4. Rotate your upper body left, bend your right elbow and bring your fist toward your armpit.

  5. Hold for 2-3 minutes, then switch sides.

Is Kundalini Yoga Safe?

Kundalini yoga is generally safe, but be cautious if you:

  • Have breathing issues

  • Experience joint pain

  • Have an injury

  • Struggle with balance

  • Are pregnant

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Note: If you have any health concerns, talk to your doctor before trying Kundalini yoga.

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Kundalini Yoga: What It Is and How It Can Benefit You
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