Kundalini yoga is regarded by practitioners as the mother of all yoga practices, and this is something that any interested individual can perform. It involves various physical postures, breathing techniques, chants, meditation, and singing.
Over the last few years, this branch of yoga has grown popularity that even the most famous celebrities are enjoying it. For good reasons, too, because kundalini yoga is gentle and it comes with a plethora of health benefits. It can help improve strength, mood, focus, memory, and metabolism, just to mention a few.
As a beginner, you can start practicing the following:
Breath of Fire
This right here is one of the fundamental pranayama techniques used in Kundalini yoga as well as other styles. It is very powerful and detoxifying. As you inhale and exhale through your nose, you should be able to expand your lung capacity and release toxins and deposits from it, as well as from the other parts of your respiratory system. It can also support the nervous system.
To practice the breath of fire, inhale as you give your stomach a gentle force. Expel your breath using the same soft, intentional force.
The ‘ego eradicator’ is another super easy but very effective Kundalini yoga meditation exercise. It clears your lungs while expanding their capacity. It also increases your vital energy while keeping the balance between the sympathetic and parasympathetic nervous systems.
Starting with a cross-legged sitting position, flex your fingers at the middle knuckle and point your thumbs upwards. Extend your arms above the head (about 160 degrees). Close your eyes and start doing the breath of fire.
As the term implies, this pose basically assumes the position of an archer getting ready to shoot or release an arrow. Doing it correctly allows you to strengthen your legs, knees, quadriceps, hips, shoulders, as well as your intestines. It helps promote determination and willpower too.
If you feel like you are stuck in your mind or the energy is not flowing right in your body, the Kundalini yoga frog pose would be of great help. As it opens the hips and groin muscles, it improves circulation as well as your posture. Most importantly, it stimulates the kidneys to transform energy into a vital fluid that sustains the body.
Make sure to do powerful breathing so you will be able to get the most out of this stance.
Seated Cat-Cow Pose
This is another pose that anyone can perform. Simply grasp your knees with both hands as you bring awareness to your heart’s center. While your eyes are closed, breathe in and out slowly.
The seated cat-cow pose targets your lower spine or the lumbar region.
Sufi Grind Pose
Put simply, this stance involves various torso movements while in a sitting position. You just have to rotate your upper body clockwise and counterclockwise directions while coordinating with your breathing. Its benefits include raising energy from the lower to the higher, releasing serotonin, and relieving stress and anxiety, as well as promoting relaxation.