I wrote this for my YTT-200hr class and plan to update via blogs
Kundalini Yoga Intro
Kundalini is the spiritual energy, or life force, at the base of the spine. Kundalini yoga is the practice of awakening the sleeping kundalini energy, it’s also known as the Yoga of Awareness. If awakened, one is to reach enlightenment. Our practice is to move the Kundalini energy from the lower chakras (1st & 2nd focused on primal human needs) to the higher ones (6th & 7th third eye and enlightenment) and back again so we can use this higher awareness to manifest in the physical world.
The practice of Kundalini yoga has five parts to every session: movement (warm-up & kriya), breath (pranayama), sound (mantra and song), bandhas (locks) and meditation. When practicing, yogis have their eyes closed and focused on their third eye while repeating a silent mantra in unison of their breath—unless instructed to do otherwise. One common mantra is Sat Nam (see below for explanation), with this mantra we silently say “Sat” on the inhale and “Nam” on the exhale. Kundalini is a personal practice shared with others; the instructor is the guide. Your purpose in practice is to “keep up” with your capacity and move beyond the limits your mind has created.
Movement
Kriyas are taught in class. Each kriya has a set of specific movements with a specific purpose such as moving lymph throughout the body, stimulating digestion, releasing anger, increasing mental focus, strengthen a chakra, removal of tension, attracting prosperity, etc. These kriyas were brought to the western world by Yogi Bhajan in the 1960’s, first in Toronto—kicked out and then LA—became a hippie “guru.” You can spot Kundalini yoga being practiced in Woodstock 1969 footage.
Movement is typically dynamic & repetitive and in unison with the breath.
Breath
Rhythmic breathing is incorporated in movement and meditation. For example, while performing spinal flexes (easy pose, hands on knees—chest out/ chest in) we breathe-in while the chest is out and exhale when collapsed. In Kundalini yoga if we twist from left to right, we breathe-in when we move to the left and breath-out on the right.
There are numerous breath practices in Kundalini yoga such as alternate nostril breathing (various techniques used based upon a specific kriya or meditation) and the end-all-be-all of Kundalini breathing, breath of fire—a fast paced inhalation and exhalation powered by the belly that is to energize the blood with new oxygen.
Sound
We chant mantras, listen to music, and sometimes sing when practicing Kundalini yoga. This is to raise the vibration of our physical and energetic bodies, clear the subconscious mind, create divine thoughts, and hear messages from the soul.
Fundamental Kundalini Yoga Mantras
Ong Namo, Guru Dev Namo
Translation: I bow to the Creative Wisdom, I bow to the Divine Teacher within.
This mantra is used to connect us with the community of yogis and gurus past, present and future. We chant this at the beginning of each class three times together.
Sat Nam
Translation: Truth is my identity.
This mantra reinforces the divine consciousness in everyone. It is used as a greeting as well as the mantra for Kundalini Yoga exercises, inhaling Sat (truth), exhaling Nam (name, identity).
It’s our Aloha. It’s everything.
Wahe Guru
Translation: Ecstasy or Whoo Hoo!
In this mantra we call to our soul and the divine ecstasy it contains.
Bandhas
Bandhas are energetic locks used to contain the kundalini energy you are trying to raise through practice. The locks below help contain and build upon the kundalini energy.
Mula Bandha (root lock): draw in the rectum, perineum, and pelvic floor muscles upward. Most common lock in Kundalini yoga.
Uddiyana Bandha (navel lock): draw the upper abdominal muscles in towards the spine and up towards the heart. Accessible on the exhale only.
Jaladhrara Bandha (throat lock): slide head back to block the throat and lifting the chest up toward the chin.
Maha Bandha: all three locks at once, aka “the great lock.”
Meditation
Meditation is typically done after a kriya, some kriyas dictate a mediation, and some do not so one is chosen by the instructor based upon the kriya, time of year, or world/astrological events. Meditation is silent or chanting or signing, is still or dynamic, and with or without a mudra (hand posture) to create or maintain a specific flow of energy.
Classic Kundalini Meditations
Sa Ta Na Ma
One of the most important meditations in Kundalini yoga. Also sometimes simply called kirtan kriya, sa ta na ma is said to help reorient the mind and prepare it for transformational change.
Sa — birth, beginning and the totality of the cosmos
Ta — life, existence, and creativity manifest
Na — death and transformation
Ma — rebirth, regeneration, and consciously experiencing the joy of the Infinite
Mantra and Mudra: Chant Saa, Taa, Naa, Maa. With each sound, alternate through four mudras:
On Saa, touch the first (Jupiter) finger; Gyan Mudra (knowledge)
On Taa, touch the second (Saturn) finger; Shuni Mudra (wisdom, intelligence, patience)
On Naa, touch the third (Sun) finger; Surya Mudra (vitality, energy of life)
On Maa, touch the fourth (Mercury) finger; Buddhi Mudra (ability to communicate)
Chant in three languages of consciousness:
Human: normal or loud voice (the world)
Lovers: strong whisper (longing to belong)
Divine: mentally; silent (Infinity)
Healing with the Siri Gaitri Mantra
This meditation captures the radiant healing energy of the Cosmos as a gem captures the light of the sun.
Mantra: Ra Ma Da Sa Sa Say So Hung
This mantra stimulates the kundalini energy for healing and activates the neutral mind. This is my favorite mantra in weird times. It’s used to heal. A good thing to do after this mediation is to send healing energy to the world, to someone you love, to someone you might not love, and of course to you.
Ra – Sun
Ma – Moon
Da – Earth
Sa – Impersonal Infinity
Sa Say – Totality of Infinity
So – Personal sense of merger and identity
Hung – The infinite, vibrating and real
This meditation attunes the Self to the Universe and brings balance. It taps into the energies of the sun, moon, earth, and the Infinite Spirit to bring deep healing. It can be used to project healing energy to others and for oneself.
All of my knowledge comes from my wiser-beyond-her-years reality-based Kundalini Immersion (2016) teacher, Ashley Litecky Elenbaas, my Kundalini Beginners (2010) teacher Deva, and so many teachers I’ve had class with but mostly Tracy (not me), Lauren, Mehtab, Guru Karam, Siri Bahadur, and Kendra. Anything that was lifted can be contributed to Ashley Litecky Elenbaas and 3OH Foundation.
Yoga Alliance ID: 370246
Designation: RYT® 200RYS, 2021
Kundalini Immersion 30 hours, 2016
Restoritive Yoga 12 hours, 2024
I am currently working on my 200-hour Meditation Certification 2024
