Kundalini Yoga is often referred to as the “Yoga of Awareness.” It is a technology designed to rapidly awaken and harness the body’s latent energy, often symbolized as a coiled serpent at the base of the spine. The systematic application of physical postures, breath control, and sound current stimulates the nervous and glandular systems. This precise method is intended to expand consciousness and bring about inner balance and vitality.
Defining the Core Components
The practice is built upon several foundational tools combined to create specific effects on the body and mind. The most comprehensive of these tools are Kriyas, which are prescribed sets of postures, breathing patterns, and sounds designed to achieve a singular outcome. The total effect of the sequence is greater than the sum of its individual components.
Mantras are sacred sounds or phrases used to elevate consciousness through vibration. The sound current, such as “Sat Nam” or the opening chant “Ong Namo Guru Dev Namo,” focuses the mind and stimulates the nervous system via the tongue’s reflex points. Mudras, or seals, are specific hand and finger positions that direct the flow of energy, such as Gyan Mudra, where the index finger and thumb touch to integrate the practice.
To contain and direct the energetic effects, Bandhas, or body locks, are employed. These locks involve muscular contractions that redirect the flow of prana (life force) into the central channel of the spine. There are three main locks: Mula Bandha (Root Lock), Uddiyana Bandha (Diaphragm Lock), and Jalandhara Bandha (Neck Lock).
Structuring a Typical Session
The formal practice begins with “Tuning In,” chanting the Adi Mantra, “Ong Namo Guru Dev Namo,” usually three times. This sound current connects the practitioner to the “Golden Chain” of wisdom and separates the practice time from the rest of the day. Hands are pressed together at the chest, which is thought to balance the brain’s hemispheres by stimulating nerve endings in the palms.
A brief warm-up is performed next to stretch the spine and major muscle groups in preparation for the main sequence. The core of the session is the Kriya, a specific sequence of exercises, breathwork, and sound. These postures are performed for a set duration, often between three to eleven minutes each.
After the Kriya, the practitioner moves into Deep Relaxation, resting in Savasana for seven to eleven minutes. This segment is essential for allowing the nervous and glandular systems to integrate the energy and physical changes. The session concludes with a specialized Meditation to seal the practice, followed by “Tuning Out,” which is the chanting of the Long Time Sun song.
Mastering Essential Breathing Techniques
The breath, or pranayama, is central to regulating energy flow. Long Deep Breathing is a foundational technique involving a slow, controlled inhale and exhale, filling the lungs completely from the abdomen up to the chest. This breath is used for grounding, calming the nervous system, and preparing the body for more intense breathwork.
The Breath of Fire is a rapid, rhythmic, and continuous breath with an equal inhale and exhale, performed through the nose. The movement is powered by the navel point, where abdominal muscles pulse inward on the exhale and relax on the passive inhale. This technique is used to cleanse the body, strengthen the nervous system, and stimulate the solar plexus.
Sitali Pranayama is a cooling technique used to reduce excess heat and calm the body. To perform this, the practitioner curls the tongue lengthwise into a tube and inhales deeply through the “straw.” The breath is then slowly exhaled through the nose, creating a cooling sensation.
Preparation and Safety Guidelines
For beginners, seeking instruction from a certified teacher is essential for guidance on proper form and technique. Due to the intensity of the practice, listen closely to the body and be willing to modify or stop any exercise if pain or dizziness occurs. Start with shorter durations and gradually build up stamina over time.
Logistically, wear loose, comfortable clothing to allow for a full range of motion. A light head covering is often worn to help contain the energy generated during the practice. The most serious contraindications involve intense breathwork and abdominal engagement, such as the Breath of Fire or vigorous Bandhas.
Individuals with certain health conditions must approach the practice with caution and modify or avoid specific techniques:
- High blood pressure or glaucoma.
- Recent surgery, especially abdominal.
- Exercises requiring breath retention or forceful abdominal contractions.
- Pregnant individuals must avoid the Breath of Fire, all abdominal locks, and any pose that places pressure on the abdomen.
Consulting a healthcare provider before beginning is the safest approach.