Kundalini yoga integrates movement, breath, meditation and mantra. Yogi Bhajan introduced this practice to the United States in the late 1960s. The word "kundalini" is Sanskrit for "coiled," which refers to the feminine energy, or the unlimited potential, that coils up like a snake at the base of the spine. A regular Kundalini yoga practice helps you tap into that unlimited potential as you balance the body and mind and shed unwanted pounds.
Step 1
Find a Kundalini yoga teacher who can show you the proper way to do the poses, mantras and breathing techniques (see Resources). Check with a physician before starting your yoga practice.
Step 2
Meditate daily to help relieve stress and calm your nervous system. Kundalini yoga offers various meditation practices, such as Sodarshan Chakra Kriya, which combines breathing exercises and chanting.
Step 3
Take a brisk 20-minute walk before you begin your practice.
Step 4
Learn the Breath of Fire. Sit in a comfortable, cross-legged seat (Easy Pose) on your yoga mat. Rest your wrists on your knees, palms facing upward, and lightly touch your thumb to your forefinger on each hand. Begin to breathe in and out rapidly with equal emphasis on your inhalation and exhalation. Your diaphragm pulsates on its own; make sure you're not controlling its movements. Keep the abdomen relaxed.
This breath technique enhances the benefits of your poses as it raises your body heat, oxygenates your blood and synchronizes your organs and glands to help you lose weight.
Step 5
Sit in Easy Pose and interlace your fingers behind your head at the base of your skull. With your elbows out to the side, inhale and twist to the left, exhale and twist to the center; inhale and twist to the right, exhale and twist to the center. Continue twisting to each side for nine minutes. This exercise helps thin your waistline.
Step 6
Sit in Easy Pose and place your hands on the outer part of your knees. Using your hands, lift your knees up toward each other and then lower them. This will take one second. Make sure your spine is straight and match your movement to your breath. Continue for six minutes. This exercise tones your abdomen.
Step 7
End your practice by lying on your mat and focusing on your breath for five minutes.
Things You'll Need
- Yoga mat
- Comfortable clothing
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