How to Sequence Kundalini Yoga Poses

How you sequence Kundalini yoga poses is determined by your ultimate goal for the Kundalini session. In Kundalina yoga, there are many different sequence sets that you can try, each one focusing on the area of your body and energy that needs work. These sequences are called kriyas. A kriya combines yoga poses with flow movement, breathing, vocalized mantras and hand positions, also called mudras. Here is a Kundalini yoga sequence that you can use to wake up the body.

Things You'll Need

• A yoga mat
• An open mind
• Comfortable clothing
• A sitting pillow
• Exercise band (optional)

Instructions

Good Morning

1. Start your morning Kundalini Yoga sequence with the Breath of Fire. Sit comfortably on a pillow or a yoga mat on the floor. Cross your legs and keep them near the body. Sit with a straight back, aligning your spine from the bottom of your head to your tailbone. Close your eyes to help you focus on the breath. Breathe rapidly through your nose, not your mouth. With the Breath of Fire, you should inhale and exhale at the same quick rate. Breathe this way for 30 seconds to one minute.

2. Stretch your legs out in front of you in preparation for the next asana in the Kundalini Yoga sequence, the Boat Rowing exercise. Elongate your arms in front of you as well, keeping them straight. Rest your hands on your legs. Lean the body back until most of your back, but not your shoulders, touch the floor. Roll back up, stretching arms overhead. Continue forward and touch the toes, or your shins. Move slowly back and forth about five to 10 times, or for about four minutes.

3. Re-position yourself when you are done with the Boat Rowing. Shake out the legs. Rock gently back and forth on the buttocks until you are comfortable. The next asana in the Kundalini Yoga sequence is a single leg stretch. Grab the bottom of the foot with your hands and lift it slowly off the ground, with a straight leg. Bend the other leg for back support. If you cannot reach, use a towel or exercise band to wrap around the bottom of the foot. While stretching the leg, do one minute of the Breath of Fire. Repeat with the other leg.

4. Move into the Bridge Pose for this Kundalini Yoga sequence. Stretch your arms so they are close to the body. Bring your feet close to your buttocks, with knees bent. Lift up your thighs, buttocks, lower and middle back. The shoulders, neck and head stay on the ground. Incorporate the Breath of Fire for one minute. Release.

5. Counter pose with a body hugging pose. While on your back, bring knees to the chest. Wrap arms around the knees, hugging them. Practice your Breath of Fire one more time. Gently roll the body to the left, with knees tucked. Roll to the right. Rest for a moment before finishing the Kundalini Yoga sequence with the Corpse pose.

6. Finish your Kundalini Yoga sequence with the Corpse pose, for meditation. In the Corpse pose you are flat on your back. The knees and thighs should not be touching. Your arms should be stretched away from your body. Imagine yourself as a starfish sinking in warm, wet sand, under the sun. Relax from your toes to your head, naming each body part as you think about it. Relax in this final pose of the Kundalini Yoga sequence for eight to 10 minutes, or more if you have the time.

Tips & Warnings

• Keep water nearby, as you would with any form of exercise.

• Try to practice Kundalini Yoga in the morning.

• Remember to focus on the breath while practicing this Kundalini Yoga sequence.

• Do not eat two hours before practicing Kundalini Yoga.

• Do not wear shoes while practicing Kundalini Yoga.