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Remain in Rock pose, place your palms on your thighs and begin turning your head only to the left on the inhale and to the right on the exhale. Keep your chin tucked in a little so your head does not wobble all over. Do not twist at the waist or turn your shoulders. This is a good workout for your throat chakra. 3 minutes.

Move to Easy Pose and bring the hands up to the face with the thumbs pressing on the temples. The fingers will be about 2 inches from the face as though you are shielding your eyes from the sun. Roll your view so it is gazing up to the Third Eye Point. You should feel some pressure in the eyes and above the bridge of your nose.

Now chant aloud or mentally Har Wahe Guru, Har Sat Nam. The translation is roughly joy in the teacher within, joy in living the truth. This mantra is said to relieve all physical pains. 3 to 5 minutes.

Celibate pose

Sit in Celibate pose, knees spread, buttocks between heels. Relax down towards the floor with your back, hands on the floor at your sides or between the thighs to support you so you do not go too far/collapse backwards. Hold the pose as long as you can, but not so long that any part of your body falls asleep. 3 to 5 minutes is plenty for beginners, up to 11 minutes.

Release yourself from the pose carefully and shake out your legs. Then relax on the back in corpse pose for. 11 minutes.

This should align all your chakras and give you great strength and vitality. As a beginner, you can aim for the lower end of the suggested time, but as you get stronger, you should be able to do each pose for the full duration of the upper limit suggested.

Since this is a very powerful kriya, you should only do it every few days. Alternate with the other kriyas to give your muscles a rest. You can also do long deep breathing and Sat Kriya for a few minutes each day as your yoga session.

Reminder, always tune in and shake yourself out/cool down, then tune out. Above all, be respectful to your body and listen to it. Don’t try to force yourself or think, “No, pain, no gain.” Pain is the body’s warning sign, so pay attention to it rather than trying to impose your will and ending up with an injury that might force you to halt your practice for several days.


There are many forms of yoga available, from traditional Hatha to the more modern inventions of Bikram. Yogi Bhajan may have brought Kundalini yoga to the West in the late 1960s, but it is a traditions stretching back more than thirteen hundred years. It has lasted this long because, quite simply, it works. Best of all, it works for anyone, young or old, in good health or with health issues. Everyone can do the best they can and go at their own pace as needed. Just accomplish what you feel you can in each of the suggested time frames per pose or kriya.

Kundalini yoga is the only form of yoga that is specifically designed to awaken the power within, physical, mental and spiritual. Everyone who practices it can gain a healthier body, a more perceptive mind, and deeper understanding and wisdom. This wisdom understands no man is an island (or woman either), but that we are all connected to each other and to every living being.

It is through the asanas, mediation and breath work that we can achieve mindfulness and the appreciation of all we have, and begin to move towards being all that we can be. The energy released can also be the gateway to higher realizations on the Tantric path to enlightenment, in which the material world can be used to gain spiritual attainments.

There is no need to feel ‘stuck’ in your life when a few simple Kundalini yoga poses or kriyas can unblock your energies and lead to powerful transformations of body, mind and spirit. Try the kriyas in this guide and see what a difference they can make to your health and vitality.