How to Do Common Kundalini Meditation Asanas

All of the common meditation asanas in Kundalini yoga are actually quite easy to perform, yet still possess a number of benefits for the practitioner. It is said that these asanas will quiet the busy mind, stimulate the organs of the body and apply a certain amount of acupressure to the nerve endings. Any skill or fitness level can use these postures to achieve balance and overall relaxation.

Things You'll Need

• Yoga mat
• Loose, comfortable clothing

Instructions

EASY POSE

1. Take a seat on the yoga mat, drawing the heels of your feet toward the pelvis so your ankles cross and the outsides of your thighs rest on the ground.

2. Straighten your back as if a string is running through your spine and lifting your upper body toward the sky while pressing the lower back forward, letting it arch naturally.

3. Roll back your shoulders, allowing the chest to open up.

4. Let your hands fall to your knees, and your forefinger of each hand curl under its thumb.

5. Pick a focal point in front of you where your eyes naturally fall, and soften your gaze so that you are looking through the point. Breathe.

PERFECT POSE

1. Take a seat on the yoga mat, drawing the heels of your feet toward the pelvis so the outside of the right foot is on the ground with the heel of the left foot positioned directly on top of the heel of the right foot. The sole of the left foot should be firmly pressed against the right thigh, and the toes of the right foot should be tucked between the calf and thigh of the left leg.

2. Gently press your knees toward the ground until they touch, but do not force them into this position.

3. Straighten your back, pressing the spine toward the navel so a natural arch forms.

4. Roll back your shoulders and open your chest.

5. Let your arms fall comfortably to your sides with the palms of your hands cupping your knees.

6. Pick a focal point in front of you where your eyes naturally fall, and soften your gaze so that you are looking through the point. Breathe.

LOTUS POSE

1. Take a seat on the yoga mat, drawing your feet toward your pelvis and keeping your knees close to the ground.

2. Position the left foot onto the inside of the right thigh so that the sole of the foot slightly faces the sky and the heel is close to the body.

3. Draw the right leg over the left, positioning the foot onto the inside of the left thigh so the sole of the foot slightly faces the sky and the heel is close to the body.

4. Straighten your back, pressing the spine toward the navel so a natural arch forms.

5. Roll back your shoulders, allowing your chest to open up.

6. Let your hands fall to your knees, and let the forefinger of each hand curl under the thumb.

7. Pick a focal point in front of you where your eyes naturally fall, and soften your gaze so that you are looking through the point. Breathe.

ROCK POSE

1. Kneel on the mat, making sure the legs are in line with the hips and the feet are under the buttocks.

2. Sit back on the heels of the feet, pressing the tops of the feet firmly into the ground.

3. Straighten your back, pressing the spine toward the navel so a natural arch forms.

4. Roll back your shoulders and open your chest.

5. Let your arms fall comfortably in front of you with the palms of your hands cupping your knees.

6. Pick a focal point in front of you where your eyes naturally fall, and soften your gaze so that you are looking through the point. Breathe.

Tips & Warnings

• In the lotus pose, the right leg must always be on top of the left.

• The lotus pose is considered a locked posture and is said to enhance deep meditation.

• The rock pose presses the heels of the feet into the nerves in the buttocks which is said to help digestion.

• If you suffer from knee or back injury, study under the guidance of certified instructor.

Resources

• Yoga Alliance
• Kundalini Yoga