How to Perform Kundalini Yoga at Home

Kundalini is yoga focusing on postures, breathing, chanting and meditation. It affects the body's lymphatic system, helping to release toxins and improve circulation. Kundalini teachings have their basis in Yogi Bhajan traditional practices. You should first consult a guru or knowledgeable person on the right way to do the kriyas, or movements with chants and breathing exercises (prana).

Things You'll Need

  • Yoga mat
  • Blankets
  • Quiet space
  • Bolster pillow
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Instructions

  1. Expert Advice

    • 1
      A guru can help enlighten you.

      Find a local studio, or ask for references regarding Kundalini. An important part of any yoga practice is building a relationship with a teacher. A literal translation for guru is "one who brings light to the darkness." The Adi mantra and guided meditations can be found online, as well as through your guru.

    • 2

      Follow the Kundalini format in your home practice. The format includes tuning in with the Adi Mantra, pranayam or breath awareness, kriya, relaxation, meditation and the blessing song, "May the Long Time Sun Shine Upon You." Each of these elements in the Kundalini format purifies your mind, as you learn to witness your body in its current state.

    • 3

      Begin by adjusting your seat. Use blankets, bolsters or blocks to support the spine in its natural alignment. Recognize any discomfort as you sit in meditation. Pay attention to any resistance of your will to stay seated. Begin chanting with sounds. Sounds like Lam, Vam, Ram, Yam, and Om can be repeated for cycles of 11 or 17 breaths.

    • 4

      Raise the arms overhead to detoxify the spine in a seated twist. Lift up the arms in an inhale, twisting from left to right on your exhalations. Practice other kriyas taught by your guru. Some examples are moving with the breath from seated to table position, then rolling the spine as you bend your hips and shoulders. Move from table position to down-dog position with the hips high, hands and feet on the ground. Practice flowing from this down-dog position to table position, and then to child's pose (hands extended forward and hips over the heels). Stay focused on your breath as you move.

    • 5

      Write in a journal about your experiences in meditation. Note any mental or physical barriers to your practice. Review the practice at different intervals such as a week, one month, three months, or six months. Take your attention to each element of the practice fully, and then release any attachment to the practice. Meditation and sound are healing components to the Kundalini practice.