with Anastasia Akasha Kaur






Be sure to always tune in with the Adi Mantra before you practice Kundalini Yoga. 

It is important before each Kundalini yoga session to take a moment to create sacred space. The Adi Mantra "Ong Namo Guru Dev Namo" is always chanted before a practice of Kundalini Yoga or Meditation, and is referred to as Tuning In. The literal meaning is "I bow to Divine Wisdom, I bow to Infinite Creative Consciousness." It is recited 3 times, sitting in prayer position. Repeating this mantra three or more times before each session helps you acknowledge your connection to all and the divine wisdom within you. Tuning In with the Adi Mantra provides the foundation for transformation and healing.



Age is measured by the flexibility of the spine; to stay young, stay flexible. This series works systematically from the base of the spine to the top. All 26 vertebrae receive stimulation and all the chakras receive a burst of energy. This makes it a good series to do before meditation.
Many people report greater mental clarity and alacrity after regular practice of this kriya. A contributing factor is the increased circulation of the spinal fluid, which is crucially linked to having a good memory.




This kriya is named after the energy of the sun. When you have a lot of “sun energy,” you do not get cold; you are energetic, expressive, extroverted and enthusiastic. It is the energy of purification. It holds the weight down. It aids digestion. It makes the mind clear, analytic and action-oriented. The exercises systematically stimulate the positive pranic force and the Kundalini energy itself. This should occasionally be in your regular sadhana practice to build the strength of your body and your ability to focus on many tasks.


Meditation for a Calm Heart

Meditations are generally practiced either on their own or after you rest in savasana after a Kundalini Yoga Kriya (set).


The entire posture induces a feeling of calmness. The left hand is for receiving. In this meditation the left palm is placed at the natural home of the prana (pure energy from God). Create a deep stillness at that point. The right hand is for giving, for projecting, for throwing you into action and analysis. It is placed in a receptive, relaxed mudra and put in the position of peace.
Emotionally, this meditation adds clear perception to your relationships with yourself and others. If you are upset at work or in a personal relationship, sit in this meditation for 3 to 5 minutes before deciding how to act. Then act with your full heart. This meditation also opens your awareness of breath and conditions the heart and lungs.
Try it for 3 minutes. If you have more time, try it for three periods of 3 minutes each, with one minute rest between them, for a total of 11 minutes.



Meditation to Overcome Self-Animosity

Meditations are generally practiced either on their own or after you rest in savasana after a Kundalini Yoga Kriya (set).


Oftentimes we are our own worst enemies when we do not accept ourselves.  Use this Kundalini Yoga meditation to bring you back into your birthright - into the knowledge and experience of your Divine Self.

Practice this meditation for 3-11 minutes 


Seven Wave Sat Nam Meditation

Meditations are generally practiced either on their own or after you rest in savasana after a Kundalini Yoga Kriya (set).


Sat Nam is a bij (seed) mantra meditation. Bij mantras such as "Sat Nam" are the ony mantras which can totally rearrange the habit patterns of the subconscious mind.

We all have habit patterns, and couldn't function without them. But some patterns we have created are unwanted. You have changed, so you want the habit patterns to change. By vibrating the sound current "Sat Nam" in this manner, you activate the energy of the mind to erase them and establish new habits. Consequently this meditation is a good introduction to Kundalini yoga. It will open the mind to the new experience.


Breath of Fire

Pranayama is an integral part of Kundalini Yoga Kriyas but can also be practiced on their own.


Breath of Fire is one of the foundational breath techniques used in the practice of Kundalini Yoga. It accompanies many postures, and has numerous beneficial effects. It is important to master this breath so that it is done accurately and becomes automatic.

* Breath of Fire is rapid, rhythmic, and continuous. It is equal on the inhale and the exhale, with no pause between them (approximately 2-3 cycles per second).

* It is always practiced through the nostrils with the mouth closed, unless stated otherwise.

* Breath of Fire is powered from the navel point and solar plexus. To exhale, the air is expelled powerfully through the nose, by pressing the navel point and solar plexus back toward the spine. This feels automatic if you contract the diaphragm rapidly.

* To inhale, the upper abdominal muscles relax, the diaphragm extends down, and the breath seems to come in as part of relaxation rather than through effort.

* Begin practicing Breath of Fire for a duration of I-3 minutes. Some people find it easy to do Breath of Fire for a full 10 minutes right away. Others find that the breath creates an initial dizziness or giddiness. If this happens, take a break.

* Some tingling, travelling sensations and lightheadedness are completely normal as your body adjusts to the new breath and new stimulation of the nerves. Concentrating at the brow point may help relieve these sensations. Sometimes these symptoms are the result of toxins and other chemicals released by the breath technique. If you are really dizzy please stop - build endurance slowly. 



Sitali Pranayam

Pranayama is an integral part of Kundalini Yoga Kriyas but can also be practiced on their own.


Sitali Pranayam is known to have a powerful cooling, relaxing effect on the body, while maintaining alertness. It is known to lower fevers, and aid digestion. You may notice the tongue tasting bitter at first. This is a sign of detoxification and will pass. 


Kriya for Morning Sadhana

Yogi Bhajan taught this class during morning sadhana in 1971. It is a stellar all-around Kundalini Yoga workout including cat-cow, spine flex, spine twists, front bends, life nerve stretch, butterfly, pelvic lifts, cobra pose, yoga mudra, Sufi grind, shoulder shrugs, neck rolls, and pranayam.


This set will prepare you for a blissful Aquarian meditation.