Kundalini yoga was brought to the United States by Yogi Bhajan in 1969. He taught yoga to people to help them deal with the turbulent political changes of that time. Today, Kundalini yoga is taught in group classes by teachers. Unlike the more athletic form of power yoga, Ashtanga or hot yoga based on the sun salutations, Kundalini yoga is based on mantra, meditation, breath work (pranayama) and poses that are done in a gentle, non-aerobic way.
As with most forms of yoga, Kundalini yoga is best learned from a teacher or a DVD or videotape to learn the specific details. You can learn some basic concepts of Kundalini yoga doing some foundational spine work in yoga sets.
Learning the Spinal Flex
Step 1
Sit on a sheepskin cloth or a comfortable blanket or towel. Prepare for some basic spinal work that is believed to help free up the kundalini, or creative energy that is described as a serpent coiled at the base of the spine. Sit in easy pose with legs crossed and spine straight.
Step 2
Holding your ankles with your hands. Inhale through your nose and bring the breath to the top of your sternum. Here your chest will be inflated with your breath and in a flexed position.
Step 3
Exhale and bring your navel toward your spine. Repeat this for five rounds slowly. Rest for a minute and repeat five to 10 more rounds. Over time, regular Kundalini yoga students work up to doing 108 rounds. The idea is to strengthen the brain waves to bring a calmness to the central nervous system, or shushumna.
Step 4
Lie down on your back and close your eyes. Cover your body with a light blanket and a pillow under your neck. Rest, breathing softly for at least five to 10 minutes. Gradually come up to sit.
Tips and Warnings
- Unlike the popular vinyasa or power yoga taught in yoga studios and gyms, Kundalini yoga practice is challenging for different reasons. One reason is that the spinal work can be difficult to do so many repetitions and the breath work and mantra work is often completely new. Attend classes or view DVDs or videos to learn this form of yoga gradually.
- If you are pregnant, have low or high blood pressure or have glaucoma, check with your physician before starting a Kundalini yoga practice.
Things You'll Need
- Sheepskin rug or blanket or towel (optional)
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