Kundalini Yoga: The Benefits and 4 Yoga poses For You to Try

Bajaj Finserv Health
April 25th, 2022
9 mins read

Key Takeaways

  • Kundalini yoga poses helps quiet your mind and make you more self-aware
  • Improved mood and reduced stress are common benefits of kundalini yoga
  • To make the most of yoga exercises, consistent practice plays a vital role

Kundalini is the untapped energy, coiled at the base of your spine [1]. Kundalini yoga is a spiritual practice which helps quiet your mind.  It opens up the 7 chakras inside you so that they flow freely throughout your body. It also helps rejuvenate your body and mind. This style of yoga benefits both old and young practitioners. Kundalini yoga poses are a combination of movements, meditation, breathing, and chanting. The goal of kundalini yoga is to make the body stronger and more energetic while increasing your level of consciousness and self-awareness. Read on to learn some of the yoga poses you can try and their benefits.

Benefits of Kundalini yoga

Kundalini yoga offers various benefits for both mental and physical health. They include:

  • Improvement in cognition and your mood [2] 
  • Healthier levels of blood sugar 
  • Reduced stress and anxiety [3, 4]
  • Increased flexibility [5]

Additional Read: 5 Top Poses of Yoga for Heart Health

Kundalini yoga

Kundalini yoga poses for you to try

Here are some simple poses of kundalini yoga for beginners.

Sufi grind pose

One of the seated yoga poses, this pose focuses on your spine and helps balance your root chakra. It also aids in digestion. You can perform this pose by following these steps: 

  • Sit cross legged on a mat and relax your body 
  • Put your hands on your knees and rotate your spine in a circle while sitting for at least 60 seconds 
  • Keep your head upright and take deep breaths 
  • Inhale as you circle forward across your knees. Exhale when you rotate back to the starting position
  • Keep your eyes closed and meditate while performing this pose
  • After 60 seconds, move in the opposite direction. If you were rotating clockwise, do it anti-clockwise

when should not do Kundalini yoga

Archer pose

This is one of the kundalini yoga poses that help create stability in the body. It also helps make you feel confident like a warrior. To perform this pose, follow these simple steps: 

  • Stand straight, with your feet touching each other side by side 
  • Rotate your right foot about 45 degrees outward. Step back while straightening your leg 
  • Make sure to bend your left knee in a way where it doesn’t go past your left foot 
  • Extend your arms to your shoulder height 
  • Make sure to curl both your hands into fists pointing your thumbs upwards 
  • Rotate your upper body towards the left side while bending your right elbow  
  • Bring your right fist inwards toward your armpit 
  • Look straight ahead and take deep breaths  
  • Hold this position for 1 to 2 minutes 
  • Then try the opposite side with your left leg on the backward side and the left arm bent

Kundalini yoga poses you can try

Lotus pose 

Lotus pose is one of the basic seated yoga poses which helps open your hips. It can be a little difficult for you to do this pose if you have tightness in your hip area. Try it slowly to avoid bad posture. You can perform lotus pose by following these easy steps: 

  • Sit down on a mat with your legs extended forward 
  • Bend your knees outward and bring your feet towards your body. The position should resemble as if you were about to sit in cross-legged position 
  • Place your right foot on your left thigh and left foot on top of your right thigh  
  • Take deep breaths. Hold this position for as long as it feels comfortable and then switch legs

Frog pose

Also known as Mandukasana, this kundalini yoga pose helps open up the flow of energy in your body. Here are the steps to perform frog pose: 

  • Kneel down on the floor while keeping your knees as wide apart as possible. Make sure you do not strain your knees or your hips 
  • Flex your feet strong enough to let the inner edges of your feet touch the ground. The angle in the ankles and knees should not be more than 90 degrees 
  • Once you get comfortable in this position, lower down toward your forearms 
  • Look down and stretch your neck. Relax your heart and stomach. This will help you draw your shoulder blades inwards, towards one another 
  • Push your hips downward and back. Remain in this pose for a few minutes and take deep breaths

Additional Read: 6 Top Yoga Nidra Benefits

This is not a conclusive list of kundalini yoga poses as there are various other yoga exercises you can try at home. Practice and consistency will help you enjoy the benefits of performing kundalini yoga. If you face any difficulties or have any health concerns, talk to a doctor. To get doctor consultation, you can book an appointment on Bajaj Finserv Health. The healthcare professionals on the platform can help create a yoga routine specific to your body. With their expert guidance, you can also practice yoga for eyes, weight-loss, and more, and benefit your overall health. 

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