Beginner Practices For Kundalini Yoga

Kundalini Yoga And Its Symbolism

Kundalini yoga symbolizes the awakening of human awareness. The term kundalini refers to a potential power that is latent and resides at the base of the spinal column in humans.

Nonetheless, the most popular representation of kundalini is that of a sleeping, three-and-a-half-spiral snake. Even though there isn’t a snake in any chakra, the serpent has long been associated with consciousness.

If you have ever seen any representations of Lord Shiva, you would have noted that his arms, neck, and waist are girded with serpents. Lord Vishnu also rests upon a big coiled snake. This snake power represents man’s unconscious.

To unite with cosmic consciousness at the highest plane of existence, man’s unconscious awareness must go through several stages. This ultimate seat is referred to as hiranyagarbha, the womb of awareness, in both the Vedas and the Tantras. It is a representation of the pituitary body, the brain’s master gland.

Kundalini yoga is an aspect of the tantric tradition. Tantra asserts that it is possible to expand one’s mental experience. There may exist an experience that falls under the parameters of space, time, and object, yet it can also occur outside of these parameters.

Tantrics and yogis have understood that there is a potential power within this physical body from the beginning of existence. Kundalini is the name for the dynamic potential power within the material body; it is neither psychological, intellectual, or transcendental. 

How To Practice Kundalini Yoga

Yoga Nadis

The word “Nadi” originates from the root ‘nad’ which signifies “motion.” The pranic circulation, or vital energy, passes through these nadis or channels. These nadis are very distinct from the normal nerves, arteries, and veins that anatomy and physiology describe.

The tantras claim that there are at least 72,000 of these networks or channels, via which the stimuli go from one place to another like an electric current.

There are 10 primary channels in this network of Nadis, and three of them are the most significant because they regulate the movement of prana and awareness via the body’s other nadis. We refer to these three nadis as sushumna, pingala, and ida.

Chakras are the centers that regulate these nadis. In addition to functioning as a center of control within each dimension, a chakra facilitates interchange between the causal and astral dimensions and between the physical and astral realms.

When Kundalini awakens, she will go via Sushumna Nadi, and only then will the Nadis be clean. Thus, cleansing the Nadis is the first step in Kundalini Yoga. A thorough understanding of the nadis and chakras is necessary.

Chakras

The Sanskrit term chakra means ‘wheel or circle’. The chakras are perceived and seen as circular flows of energy; they are vortices of psychological energy at specific vibrational rates.

There are many chakras, but just a few main ones are used in yoga activities. The entire range of a man’s existence, from the gross to the subtle, is represented by these chakras. Every chakra has a function and control over a specific gross bodily center. The naked eye is unable to notice them.

The chakras are both physiological and mental centers. They are present in the astral body. The astral body is made up of 17 Tattvas. Five Jnanendriyas (ears, skin, eyes, tongue, and nose); five Karmendriyas (speech, hands, legs, genitalia, and anus); five Pranas (Prana, Apana, Vyana, Udana, and Samana); manas (mind); and buddhi (intellect).

Mooladhara, Swadhisthana, Manipura, Anahata, Vishuddhi, Ajna, and Sahasrara are the seven major chakras. Kundalini awakens and travels through all of the chakras from Mooladhara to Sahasrara.

At every chakra center, a yogi experiences the acquisition of unique knowledge and psychic abilities. He experiences ultimate bliss when Kundalini reaches the Sahasrara. When the chakras are balanced one experiences calm and awareness and sufficiently opens for the Kundalini to rise without any hindrances. 

Also read: Kundalini Chakra Symbols

Kundalini Yoga Poses

The Kundalini yoga asanas are preparatory exercises that lead to chakra awakening.

The first set of asanas is designed to balance the flow of prana.

The second series of asanas focuses on strengthening the Sushumna nadi. They assist the passage of prana through the Sushumna and aid in the correction of misplaced vertebrae or spine.

The third category consists of poses designed to focus attention on the chakras. There are a varied range of poses to practice. Among them following are some of the poses to try.

Group 1: Balancing The Flow Of Prana

Savasana 

Savasana, when performed at the end of asana practice, helps to soothe the central nervous system. It restores the body to a state of deep relaxation and maintains equilibrium. Lie down in the back on your yoga mat by extending your feet and arms. 

Ankle Rotation

1. Sit in the Dandasana pose. Extend the leg. 
2. Rotate both ankles clockwise and anticlockwise.
3. Repeat 10 times.

Knee Bending

1. Sit in Dandasana. Extend the leg in front 
2. Interlock your arms underneath the thigh for support
3. Raise the legs off the floor and bend the right knee,
4. Straighten the leg, maintaining the leg off the ground
5. Perform for 10  rounds with each leg.

Shoulder Rotation

1. Place the right palm on the right shoulder and the left palm on the left shoulder.
2. Raise both arms to roll the shoulder backward and forward.
3. Perform it to roll the shoulders 10 times forward and 10  times backward.

Butterfly

1. Come to a seated position. Pull your feet’ soles together, letting your knees fall to the sides. 
2. Hold onto the outsides of the feet. Bend slightly forward from the hips and lengthen the spine. 
3. Now, flap the thighs like the wings of the butterfly. Perform the butterfly pose for 20 rounds 

Group 2: Strengthen The Sushumna Nadi

Hasta Uttanasana 

• Stand with feet apart
• Inhale to raise the arms and interlock the fingers together
• Raise your heels off the floor to balance your full weight on your toes.
• Stretch your body to gently bend backwards
• Hold this posture for twenty to thirty seconds, or for as long as it feels comfortable.
• Exhale lower your heels
• Repeat 10 times

Pada Hastasana

1. Stand on the mat with the spine lengthened
2. Inhale. Raise your arms.
3. Exhale, contract your belly, and bend forward from the hips.
4. Flatten your palms on the mat or hold onto your ankles.
5. When you inhale, extend your back, and as you release the breath, go deeper into the position.

Paschimottanasana

1. Sit with the legs extended in front.
2. Contract the belly inward and gently press your sitting bones into the floor.
3. Inhale and extend your back.
4. Exhale and bend forward from the hips. 
5. Maintain a straight back and avoid overstretching.
6. Hold your big toes if your hands reach your feet as you glide across. 
7. Keep your elbows bent, extending them outward, and keep your shoulders away from your ears.
8. To extend the position further, raise your head slightly and lengthen across the front of your chest with each inhale. 
9. Try to fold farther into the posture with each exhale.
10.  Release the feet gradually, and take a breath to exit the pose.
11.  As you release, slowly take a seat upright.
12. Hold the pose for 30 seconds

Bhujangasana 

1. Lie face down on the mat. Bring your legs to a hip-width distance by firmly pressing your legs and the tops of your feet on the yoga mat.
2. Place your hands, palms down, just below your shoulder blades. Stack your elbows and wrists on the floor next to your ribs while bending your elbows.
3. As you breathe, start raising your spine into spinal extension by pulling your chest away from the floor.
4. To raise the upper body, press through the hands. Be careful not to put too much weight on your hands.
5. To lift higher, use your lower back muscles. Then, use your abdominal and back muscles to lift yourself into a deeper backbend as high as possible.
6. Maintain comfortable inhalation and exhalation and hold for 15-30 mins. 

Group 3: Concentration And Meditation 

Padmasana 

1. Sit on the mat with the spine elongated
2. Bend your knee and place the left foot on the right thigh
3. Now take the other foot to place it on the left thigh
4. Place your hands on top of the knees in a mudra
5. Take deep breaths to hold the pose

Why Is Kundalini Yoga Dangerous?

Generally while reading about Kundalini yoga, some people decide to give the practices a try, all without proper guidance and preparation of the body, mind, and energy system. But going through this process by oneself may turn out poorly.

Kundalini awakening might occur naturally or as a result of consistent practice. Even while practicing, Kundalini yoga isn’t always dangerous, it’s advisable to have a trained instructor and avoid pushing for an awakening. Knowledge and guidance are essential for navigating the Kundalini exercises safely.

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