Early-Morning Kundalini Yoga Poses

Early-morning Kundalini poses are part of Sadhana, which is a form of self-care for Kundalini yoga practitioners. The Sadhana can begin anywhere between 3:30 a.m. and 6:30 a.m., according to Rachel Hill’s book “Nursing From the Inside-Out.” A typical session starts at 4:30 a.m. A two- to five-minute cold shower, or Ishnaan therapy, is taken prior to morning Sadhana to awaken the body. By engaging in the Sadhana, you develop self-discipline as well as improve your physical and spiritual health.

  1. The Central Image

    • In Kundalini yoga, the prana, or your fundamental energy, reigns over the quality of your inner life. The channel for this energy resides in your spine. In your normal state of being, this energy is not consciously controlled and hibernates as potential energy at the base of your spine. It is expressed in an unconscious way in your lower centers, or the navel, rectum and sex organs. By practicing Kundalini yoga, you can express this energy in a conscious way and raise it to the upper centers of your body: top of your head, brow, throat and heart.

    Breathing

    • The Sadhana typically begins with a few minutes of pranayama, or controlled breathing. For example, you can start with alternate-nostril breathing, which is deep breathing that employs your diaphragm. Follow with Breath of Fire, or bellows breathing. In this type of breathing, you use your diaphragm as a pump, rapidly pushing air in and out of your lungs. Breath of Fire fills your body with pranic energy. In contrast to other forms of yoga that aim to gradually break down blocks in the body, Kundalini yoga uses powerful flows of energy and effort to remove barriers in your mind and body.

    Purposes of the Poses

    • In the Sadhana, there are two categories of poses that serve different purposes, according to Charles Glock’s book “The New Religious Consciousness.” The first type of pose is designed to strengthen and cleanse your aura, or the biomagnetic field that surrounds your body. For example, doing a forward and backward arm swing while breathing deeply stimulates your aura. Another exercise is to hold your palms a few inches apart to feel the forces of attraction between your hands.

      The second type of pose aims to build up your internal organs. An example is a progressive leg lift in which you lie supine and begin by raising your legs about six inches from the floor and hold for 30 seconds. Gradually increase the height of the lift as follows: 12 inches, two feet, 45 degrees, 60 degrees and 90 degrees. Each angle of your legs will put stress on different nerve channels, which charges your energy flow.

    Example of Morning Set

    • Begin the set by charging your electromagnetic field. Stand and extend your arms in front of you. Raise your arms overhead until your thumbs meet. Perform a forward bend to touch your toes. On the second step, sit and spread your legs apart. Lower your head to one knee and hold the stretch. Perform the Breath of Fire, or bellows breathing, for two minutes and repeat on the other side. On the third step, move into the Locust pose, in which you lie on your stomach with your palms under your thighs. Inhale and raise your legs, holding the leg lift as long as you can. Repeat the exercise for three minutes. On the fourth step, lift your torso up and arch back into the Cobra pose. Hold this pose as long as possible and repeat for three minutes. Next, raise your hips and legs into a Shoulder Stand and breathe deeply three times. Kick your buttocks quickly, alternating legs, for three minutes. Finish the set with an Easy pose, in which you lie back with your legs crossed and hands locked with fingers intertwined on your belly.