Kundalini yoga is an ancient practice that can help energize the body and mind. With its combination of chanting, singing, breathing exercises, and repetitive poses, it can help awaken the Kundalini energy located at the base of the spine, resulting in better physical, mental, and spiritual health.
In this article, we’ll discuss 10 Kundalini yoga poses for beginners that can help energize the body and mind.
An age-old technique that can help you harness strong energy and change your life is kundalini yoga.
Kundalini Shakti that stays inert at the base of the spine in the root chakra can be awoken by performing kundalini yoga poses for beginners. It also encourages the free flow of prana energy, which aids in improving self-awareness.
You will hold poses longer when practising kundalini yoga in addition to repeating asanas. The ability to regularly repeat poses in an organized flow requires both mental and physical toughness.
Kundalini yoga poses for beginners include Archer Pose, Breath of Fire, Bow Pose, Camel Pose, Child’s Pose, Cobra Pose, Ego Eradicator, Shoulder Stand, Lotus Pose, Breath of Fire Variation, Reverse Corpse Pose Head Sideways, Standing Fist Punches, Seated Cat Cow Pose, Alternate Leg Lifts, Cross Crawl, Downward-Facing Dog Pose (variation), Yoga Crunch, Stretch Pose, Piston the Legs and Bow Pose.
You can follow along with Yoga Journal’s 6-week online course, Kundalini 101: Create the Life You Want, which offers mantras, mudras, meditations, and kriyas that you can practice every day.
How to do kundalini yoga poses for beginners?
Kundalini Yoga is an ancient practice that combines breath, movement, and sound to bring vital energy up the spine and out through the crown of the head.
This type of yoga is often considered more spiritual than other forms of yoga, as it emphasizes chants, mantras, meditation, and breathing techniques.
It has grown in popularity in recent years due to the numerous health benefits it provides, such as improved mood and lowered stress levels.
For beginners, the following 10 Kundalini yoga poses for beginners can be used as a great starting point:
Tadasana or Mountain Pose: Start by standing straight with your feet together and your arms relaxed by your sides. Turn your right foot 45 degrees and take your right arm up and over your head, palm facing outward.
Uttanasana or Standing Forward Bend: Keeping your right foot turned, bend forward at the hips and reach your hands to the floor in front of you.
Ardha Chandrasana or Half Moon Pose: Step your right foot back and turn your right toes out to the side. Reach your right arm up towards the sky and your left arm down towards the ground.
Parsvottanasana or Pyramid Pose: Step your right foot back to come into a low lunge, with your right knee bent and your left leg straight behind you. Reach your arms up and over your head, palms facing each other. You can follow this kundalini yoga poses for beginners with our detailed guide.
Bhujangasana or Cobra Pose: Lie down on your stomach and place your hands on the floor beside your shoulders. Press your hips into the ground and use your arms to lift your chest off the floor.
Ustrasana or Camel Pose: Get down onto your knees with your thighs and calves touching and your hips directly above your knees. Reach your right arm behind you and grab your right foot, then do the same with your left arm and left foot.
Balasana or Child’s Pose: From a kneeling position, sit back onto your heels and lower your torso to the ground. Reach your arms out in front of you and rest your forehead on the ground.
Setu Bandha Sarvangasana or Bridge Pose: Lie down on your back and bend your knees, bringing your feet towards your buttocks. Reach your arms out to the sides and press your feet into the ground as you lift your hips and.
Benefits of Kundalini yoga poses for beginners
Kundalini yoga is an ancient practice that focuses on breath and postures, along with chanting, meditation, and singing. It is an uplifting blend of spiritual and physical practices, incorporating movement, dynamic breathing, and mantra.
The benefits of practicing kundalini yoga poses for beginners are numerous, from improved cognition and mood, to increased flexibility and stronger core and willpower. Here are some of the poses that can help you reap the full benefits of Kundalini yoga.
Cobra Pose: This pose helps to strengthen the spine and is great for building core and back strength. It also helps to awaken the Kundalini energy within you.
Ego Eradicator: This pose helps to release tension in the body and helps to balance the mind. It also helps to open the chest and clear the lungs.
Breath of Fire: This kundalini yoga poses for beginners is an energizing breath technique that helps to strengthen the nervous system and build willpower. It is also a powerful tool for clearing the mind and increasing concentration.
Navel Chakra: This pose helps to strengthen the core and improve posture. It is also used to help release emotions and open the mind to greater intuition.
Kundalini Meditation: Like kundalini yoga poses for beginners this is a powerful meditation practice that helps to awaken the power of consciousness. It helps to release trauma from the energetic body, open the mind to greater clarity, and create a sense of acceptance and openness.
These kundalini yoga poses for beginners and practices can greatly improve your life and help you to gain insight and wisdom. With regular practice, you will notice a shift in your physical, mental, and emotional health that can help you to live a more meaningful and fulfilling life.
1. Alternate Leg Lift
This pose is great for stretching and strengthening the lower back and abdominal muscles. To do this pose, start in a standing position and then lift one leg straight out in front of you.
Keep the other leg slightly bent and your arms at your sides. Hold this pose for 10-15 seconds, and then switch legs.
Easy Steps to perform this kundalini yoga poses for beginners
- Lie down on your back.
- Keep your hands beside your body, palms facing down. Alternatively, place your hand under your buttocks if you need extra support.
- Inhale and lift your right leg upwards. Lift until your leg makes a 90-degree angle with the ground.
- Flex your feet such that your toes are pointed towards the ceiling.
- Exhale and slowly bring your leg down.
- Repeat the same process with the left leg.
- Practice this movement on both legs for 3 minutes.
2. Cross Crawl
This kundalini yoga poses for beginners helps to increase blood flow and circulation, and can also help to strengthen the spine and core. To do this pose, start in a seated position with your legs crossed.
Then, reach one arm across your body and the other leg straight out in front of you. Hold this pose for 10-15 seconds, and then switch sides.
Steps to perform
- Keep lying on your back with your hands beside your body.
- Inhale and bend your right knee. Bring the knee as close to the chest as possible.
- Simultaneously, lift your left arm and take it back to the ground as you would while swimming backstroke.
- Bring your leg and arm to the original position and rest for 2-3 seconds.
- Repeat the same process with the left leg and right arm.
- Practice this movement alternatively for 3 minutes.
3. Downward-Facing Dog
This kundalini yoga poses for beginners is great for stretching and strengthening the entire body. To do this pose, start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.
Then, press into your hands and feet and lift your hips towards the ceiling. Keep your legs straight and your arms slightly bent. Hold this pose for 10-15 seconds.
Steps to perform
- Stand straight with your feet spread shoulder feet apart.
- Lengthen your spine and bend down from your hips.
- Place your hands on the ground with your arms spread slightly narrower than shoulder width.
- Spread your fingers and make the tips of the thumbs of both hands touch each other, if possible.
- Lift weight off of your shoulders by drawing your hips up and back while maintaining core stability.
- Keep your elbows and knees straight but do not lock these joints. Let your head hang freely.
- Hold this pose for 3 minutes while taking deep breaths.
4. Cobra Pose
This pose helps to open the chest and shoulders and can also help to strengthen the back. To do this pose, start lying on your stomach and then press your hands firmly into the ground.
Then, slowly lift your head, chest, and arms off the ground. Keep your legs and feet together and hold this pose for 10-15 seconds.
Steps to perform this easy kundalini yoga poses for beginners
- Lie down on your stomach.
- Place your forearms beside your ribs and your legs joined together. The top of the feet should be placed flat on the ground.
- Put your chin on the ground and bring your hands to be placed below your shoulders. Spread your fingers to create a firm base to spread the weight evenly.
- Inhale and lift your head, chest, and spine upwards while keeping your pelvis and legs on the mat.
- Keep your shoulders away from your ears and shoulder blades pressed towards the back. Make sure your arms are shoulder-width apart.
- Your lower body, from the pelvis to the toes will remain in contact with the ground.
- Stay in this pose for 2 minutes while practising Breath of Fire.
5. Yoga Mudra
This pose helps to open the chest and shoulders and can also help to increase awareness and concentration. To do this kundalini yoga poses for beginners, start in a seated position and place your hands together in front of your chest.
Then, bring your hands to your forehead and cross your thumbs together. Hold this pose for 10-15 seconds and then release.
Seated Spinal Twist: This pose helps to stretch and open the spine and can also help to relieve tension.
Steps to perform
- Turn over onto your back, bend your knees, and put your feet hip-distance apart on the ground.
- Widening your elbows, entwine your hands behind your head.
- As you raise your head off the floor, use your hands to brace it. Avoid pulling with your hands or arms.
- Maintain a straight lower back throughout the workout.
- Take a slow breath in, then slowly curl up while contracting your abdominal muscles while exhaling to the count to six.
- Inhale and as you move back, gradually relax your abdominal muscles.
- Continue with this movement for 2 minutes.
6. Stretch pose
This kundalini yoga pose is used to stretch the entire body in a supine position. It revitalizes and cleanses the blood while also refreshing the nervous system and strengthening the abdominal organs. Stretch pose is part of kundalini yoga poses for beginners.
The third eye chakra, which calms the mind and boosts self-esteem, is another area that the stretch posture concentrates on.
The strengthening of the reproductive organs in this pose makes it especially beneficial for women.
Steps to perform
- To perform this kundalini yoga poses for beginners lie down on your back.
- Lengthen the back of your neck and lift your shoulder and upper back off the ground.
- Lift your lower leg approximately 6 inches from the ground. Keep your lower back on the ground and fix your gaze on the tips of your toes.
- Keep your hand stretched out in front of you with palms down but not touching your body. You can also place them beside you, with palms facing inwards and slightly lifted from the ground.
- If you feel any discomfort in your lower back, place your hands under your buttocks for support or lightly rest the heel on the ground.
- Practice Breath of Fire in this pose.
- Practice this pose for 3 minutes.
7. Leg Thrusts simple kundalini yoga poses for beginners
This pose is a variation of the cross crawl. The energy of the navel and lower chakras are brought into harmony by this pose.
Steps to perform
- Keep lying on your back and raise both knees up to your chest.
- Bring your knees to your chest. Keep your hands beside your body, palms facing down. Alternatively, place your hand under your buttocks if you need extra support.
- Inhale and straighten your left leg so that it is only a few inches off the ground. Switch your legs as you exhale.
- Continue this cycling motion for 2 minutes while taking deep powerful breaths.
8. Bow pose
With this pose, we are able to direct the energy we have been developing toward the heart chakra, giving us a sense of brightness and openness. By generating energy in the navel region, this pose also stimulates the energy in the spine and enhances digestion.
You can easily do this kundalini yoga poses for beginners.
Steps to perform
- Turn around and lie on your stomach.
- Lift your lower leg while bringing the feet close to the buttocks. The soles of your feet will be down such that the toes should be pointed towards the head.
- Take your hands to the back and grasp the ankles or tops of the feet.
- Push out your shins as you lift your head and upper torso. Pull in your arms to maintain balance in the pose.
- Keep your elbows straight and lengthen the back of your neck.
- Hold this pose and breath long deep breaths.
Practice it for 2 minutes.
9. Rest on stomach
Just as the name suggests, kundalini yoga poses for beginners is a relaxing pose to help your body take the time to absorb the energy generated till now. It will also help you sustain till the end of the sequence.
Lay on your stomach with your head turned to the side and your arms next to your body. Spend 1-minute breathing and relaxing.
With this pose, we are able to direct the energy we have been developing toward the heart chakra, giving us a sense of brightness and openness.
How to kundalini yoga poses for beginners easy Steps to perform
- Rise up until your torso is straight and you are standing on your shins and knees. Hands should be placed on hips.
- Pull in your stomach to support your lower back. Roll your shoulder blades back and down to open your chest.
- Take a deep breath in and raise your chest.
- Gradually tilt back till you are able to hold your heels.
- If you lack flexibility, keep your hands on your hips with your chest open wide towards the sky.
- Lift your head back if you find it suitable for your neck.
- Hold the pose for 1 minute.
10. Deep relaxation in Shavasana
The deep relaxation method used in kundalini yoga poses for beginners is comparable to how we finish a hatha yoga practice with Savasana (Corpse Pose). Its goal is to allow the body to experience and embrace the transformations that the kriyas bring about.
All you have to do is get on your back and keep your arms by your side with your palms up. For 5 to 7 minutes, rest while keeping your eyes closed.