How to Use Kundalini Yoga to Set Intentions for the New Year – Organic Authority

As 2018 comes to a close, we love to reflect on all the growth we made over the year and look toward a more energetic and vibrant year ahead. We’re excited to share more about our process and inspiration for creating intentions to set you up for an epic, elevated 2019! A new year gives us the opportunity to continue to help bring a community together and elevate the vibration of the planet. It starts with each of our commitments + intentions for the year!

Around this time, we love to create space to really look at what we want the next year to look and FEEL like – clarity is such an important part of manifesting and Kundalini yoga is our manifesting superpower! After connecting to our breath with this powerful practice of yoga and meditation we can better align with our truth and set smart + aligned intentions to start the year off more connected and abundant than the last.

Why Kundalini?

Kundalini Yoga allows you to tap into a meditative mind. With this mind, you can be intuitive and proactive and receive guidance from your higher self, and your guides and angels. You are able to pick up on energetic signs and look at the bigger picture of your life and the circumstances you face. In this frame of mind, you can better pick up on the flow and create “commitments” or “intentions” that align with your highest path.

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When we set “resolutions” we often aren’t aligning with our highest, elevated selves but our ego or what society tells us we should aspire for. We’re asking to heal surface level issues whether that’s our fitness, career or relationship. We like to dig deeper and get to the root of what our true self wants for our deepest experience of life and happiness. Kundalini Yoga helps us tap into our own truth so we can commit to new practices or release anything that no longer serves us in the new year. Mantras, breath-work, Kriyas (sets of exercises) and meditation help us heal and connect to higher frequencies, our true selves and most importantly – our intuition.

Kundalini Yoga is the yoga of awareness and it works fast to help you relax and be clear with your intentions in the best way!

Try the following Kundalini meditation – Beaming and Creating the Future – it’s a perfect practice to align your energy to set the highest intentions for 2019.

The best way to practice this is on an empty stomach first thing in the morning for this specific meditation.

Sit in Easy Pose. Stretch the spine up and become very still. Close your eyes.

Relax your hands Gyan Mudra (thumb and index finger touching) on the knees.

Part One

Inhale in a single, deep, long sip through a rounded mouth. Close the mouth and exhale through the nose, slowly and completely. Continue this for 7-15 minutes.

Part Two

Inhale and hold the breath comfortably. As you hold the breath in, meditate on zero. Think in this way: “All is zero; I am zero; each thought is zero; my pain is zero; that problem is zero; that illness is zero.”

Meditate on all negative, emotional, mental and physical conditions and situations that cross your mind – every thought. As each thought crosses the mind, bring it to zero—a single point of light; small, insignificant non-existence.

Exhale and repeat. Breathe in a comfortable rhythm. Continue this for 7-11 minutes.

Part Three

Think of the quality or condition you most desire for complete happiness and growth. Summarize it in a single word like “wealth,” “health, “relationship,” “guidance,” “knowledge,” “love.” Lock on that word and thought. Visualize facets of it. Inhale and hold the breath as you beam the thought in a continuous stream. Lock onto it. Relax the breath as needed. Continue for 5-15 minutes.

To End: Inhale and move the shoulders, arms and spine. Then stretch the arms up, spread the fingers wide, and breathe deeply a few times.

This meditation will clear the mind so you’ll be able to focus ahead to the future and your relationship with yourself and the world. In this state of mind, you’ll be able to connect with what you hope to release or commit to in the new year!

Share with us on Instagram @elevatetheglobe your intentions and when you do this meditation and any questions you have!

Elevate the Globe: Founders Britt Deanda and Tara Schulenberg created Elevate the Globe, a spiritual and wellness hub where you can find tools and guidance one needs to raise the vibration of their energy. High vibrations attract powerful thoughts, positive emotions, good health and strong spiritual awareness, and the ETG mission is to empower others to have a ridiculously healthy mind and body. With their easy to follow resources, one will feel so much peace, clarity, and happiness. The planet needs more people who are happy, healthy, and aware, who are living a high vibrational lifestyle. When a person decides to do the inner work, they will RISE UP and ELEVATE the GLOBE.

Related on Organic Authority

The Power Of Kundalini Yoga

Kundalini is known as the Energy Yoga which empowers us to release any stagnant energy sitting at the base of our spine, which is connected to the chakra system. When we are feeling anger or fear, Kundalini Yoga can release this tension with quick movements. The intention is to let go.

Typically, more sedate forms of the Yoga discipline is promoted in modern day practice, which tend to focus on deep breathing, flexibility and stretching of the muscles and joints. Kundalini is the polar opposite of this approach. It combines meditation with cardiovascular and muscle strength building exercises.

There is a major caution with this kind of Yoga, since it is best to avoid it if you have any serious back, brain, neck or shoulder conditions. Also, do not do Kundalini if your pregnant, unless the session is specifically geared towards this under the guidance of a reputable teacher. Always consult with a doctor if your unsure and be aware of what your body can do and can’t do in the present moment.

To find resources, local metaphysical stores often carry books and DVDs to get you started. Your local library usually has great resources for free, or shop via the internet. There are also Kundalini classes or videos available on YouTube, which you can do in the comfort of your home.

Your body structure is not based on what vitamin you eat, what vegetable you eat, what protein you take in. Your pranic body and your auric body must coincide to keep you young and alive. That’s where youth is. If you take half an hour to forty-five minutes to do a good set of Kundalini Yoga, that will keep you going ~ Yogi Bhajan

For those who are new to this kind of Yoga, it is important to take your time and don’t give up! It can be challenging at first, but it will be worth the effort. It is a transformational activity that offers clarity and a spiritual breakthrough which removes fear. I have been at a crossroads many times, frustrated with my life and the world. Kundalini helped me out of those blockages, both internally and externally.

If this yoga is overwhelming at first, begin with a slower moving routine like Sun salutations to get your body flowing and then transition step by step to more advanced movements. Results won’t happen overnight, so start where you feel comfortable.

About The Author: Laura

Attracting people from all walks of life, Laura has always been the type others come to for advice and direction. An initiated shaman, she’s helped others to transcend fear and resolve dark aspects to achieve greatness in life and overcome limitations from the past.Spiritually, she’s a mixed bag of traditional meets mystical, blending the best parts of Christian, Jewish and Muslim faiths with intuition and magic. She’s been referred to as a witch, but considers herself a shaman. She uses her psychic gifts and divination tools to help you see the truth, awaken your spirit and overcome any problem. Contact Laura for a psychic reading at

Boost Your Immunity with Kundalini Yoga

Our new Kundalini Yoga teacher, Elisabeth Mitterrutzner, writes how Kundalini Yoga can help us stay warm and well this Winter…

It’s getting nippy and dark out there: cold and flu season is upon us again. But not to worry, there is a lot you can do to skip that low energy beat this year – and that’s without drugs or natural supplements. The magic formula is Kundalini Yoga: an ancient system that combines dynamic physical movement, specific breathing exercises , meditation as well as mantra chanting to promote optimum health. So how and why does it work?

  1. It keeps you warm – on the inside. the sets of exercises in Kundalini Yoga, known as Kriyas, tend to make you sweat. The foundational breathing technique used is Breath of Fire: a rapid, belly-pumping breath pattern.  It generates great heat and oxygenates the blood thus helping the body to detoxify.
  2. It works the organs of the immune system, e.g. the spleen. The spleen purifies the blood by removing old blood cells and producing lymphocytes or white blood cells.  These lymphocytes are the body’s defense against chemicals, microorganisms, and cancer (e.g. “Kriya to make you enchantingly beautiful”)
  3. It helps you let go. At this time of year, we can learn from the trees how beautiful it is to let go. Many Kriyas and meditations in Kundalini Yoga focus on eliminating, detoxifying and cleansing (e.g. “Kriya for the Lower Spine and Elimination”) by specifically working on the relevant organs (stomach, liver, pancreas, intestines).
  4. It stimulates your glands. Two paramount glands for a well-functioning immune system are the thymus gland (involved in maturing white blood cells) and the adrenal glands (which produce the stress hormone cortisol which can cause infections and inflammation).
  5. It supports stress management – in a study carried out by a Swedish university, Kundalini Yoga was just as effective as Cognitive Behavioural Therapy in reducing stress.  All of the practices – movement, breath, meditation and mantra – work to increase the activity of the parasympathetic nervous system which regulates the rebuilding functions of the body, slows the breath, relaxes the nerves and coordinates the recovery period from stress.

So why not bypass the chemist this year and join Elisabeth for a 4 week course in Kundalini Yoga for Immunity, starting Monday 14th November, 7.00-8.15pm at Om Yoga.  Cost: €60.  Drop-in trial class on Monday 7th November, 7.00-8.15pm.  Cost: €16.

Call 085 2766695 for more info or book online.

The post Boost Your Immunity with Kundalini Yoga appeared first on Omyoga.

Christ-Centered Kundalini Yoga

For me, stepping into the end of pregnancy is like stepping into another dimension. It’s like you’re inhabiting the same space as everyone else, but you’re not really all there. It is simultaneously isolating and comforting to inhabit this otherworld. I find myself retreating often, pulling inside, wanting space. Lately, I want to be home, to relax, read, care for my plants, sit in silence. When I have to leave my nest and venture into public, I’m dissociated from it. I don’t really want to talk to people. I want to be invisible.

So I’ve been wondering… is this common? Do other women feel more introverted, retreating into their nests, at the end of pregnancy? I don’t know whether it’s common, but a little Internet perusal has demonstrated that I’m definitely not alone in my isolation:

Now I find myself much more introverted than I ever used to be. The growing symptoms of pregnancy demand it in some ways. We get tired quicker, and our body doesn’t want to do the things it used to. There is so much going on inside, you can’t help but draw in on yourself during these last few months. The Daily Soul Sessions

During the last month or so of pregnancy I become a severe cave woman.  I nest to the extreme.  I clean things that should never be cleaned, like ALL of my son’s toys or the bathroom mirror. . . . I avoid the phone, and I spend as much time alone as possible. . . . Now is my time to savor as much ‘me’ time; not engaging, interacting. Trail of Crumbs

Anyone else start to feel almost reclusive in their third trimester? So I’ve always been a homebody, but lately I just want to shut out the whole world and only focus on myself and my husband. . . . Is that weird? . . . I wish I could just seal my whole world in a bubble and not let anyone in until I am ready. BabyBumps Reddit Forum

I just don’t want to see anyone right now. Is this abnormal? Maybe the hormones are making me antisocial? I am generally a private, introverted person and visits take a lot out of me.Alpha Mom

I have a few theories about why this happens for some women. One of those theories is based in our olfactory systems. I’ve written before that during the mate-selection process, women are naturally drawn toward the scents of men whose major histocompatibility complex (MHC) genes are different from their own. This ensures that offspring will have greater variation in their immune systems and gene pools which prevents miscarriage, autoimmune problems, and other issues. During pregnancy (or while taking birth control pills), however, this olfactory preference is reversed. Pregnant women actually prefer the smell of kin. Jenna Pincott explains:

Suddenly we’re no longer drawn to people who smell different from ourselves. We like smell-alikes–people with body odors that resemble our own. . . . Pregnant women may be more attracted to people who smell like kin and are more motivated to strengthen their relationships with them (Do Chocolate Lovers Have Sweeter Babies?: The Surprising Science of Pregnancy, p. 11).

It makes sense to me that our biology would drive us to pull away from “strangers” and surround ourselves with family during the vulnerable end-of-pregnancy period. We need support, and family members are those generally best-suited to provide that support and protection.

Another theory I have about this isolationism relates to the late-pregnancy surge in prolactin levels. I’ve written before that I suspect prolactin is largely responsible for what we call the “nesting urge.” During the last weeks of pregnancy, prolactin surges above progesterone and estrogen. It takes the lead.

I suspect that there is something about the combination of hormones and neurotransmitters at the end of pregnancy that leads to a steep decrease in dopamine. High dopamine levels will inhibit prolactin. So it makes sense to me that dopamine levels would be low at the end of pregnancy. High prolactin and low dopamine would naturally result in a significant reduction of sex drive–no surprise to any woman in her third trimester.

So what does dopamine have to do with my topic of the day? Apparently, introversion and extroversion are also connected to dopamine:

Dopamine is a chemical released in the brain that provides the motivation to seek external rewards like earning money, climbing the social ladder, attracting a mate, or getting selected for a high-profile project at work. When dopamine floods the brain, both introverts and extroverts become more talkative, alert to their surroundings, and motivated to take risks and explore the environment (Source).

If dopamine makes us more motivated to go outside of our comfort zones and be talkative, and if my dopamine levels are currently lower than usual, it would make sense why I don’t feel like venturing out or talking much. Ordinarily, I’m more introverted than extroverted, but sort of in the middle of the spectrum. I suspect that right now, I’ve moved much further toward the introverted side of the spectrum.

It’s all fascinating to me–how slight changes in our brain chemistries can lead to such giant shifts in behavior.  So if I seem stand-off-ish lately, it’s totally not you. It’s me and my third-trimester brain chemistry. xoxo

Do you find yourself seeking solitude at the end of pregnancy? I’d love to hear about your experience. 

Kundalini Yoga and the Turban | Mystic Yogini

turbanI am a turban lover.

I became a turban lover after my first set of teacher training classes.

On the Sunday of my training I did all of my practices with a white scarf tied around my head, and I was shocked at the difference in my practice. I was curious about experimenting with the turban because of what was spoken about in our class on the Saturday.

Guru Raj Kaur explained to us that she doesn’t wear her turban because she is Sikh. She wears a turban because she’s a kundalini yogini.

The turban is actually an energetic practice. The turban when is tied properly on the head connects the arcline of the person strengthening it and acting as a container of the energy that is being raised in their practice.

The arcline is a meridian that runs from earlobe to earlobe and gives you the ability to focus, concentrate and also facilitates your radiance. It connects and balances your connection between the Universe and Physical realms. When its not strong you will find yourself easily influenced and overprotective.

When we practice kundalini yoga with a turban on what happens is the energy that we are inviting and pushing up from the base of our spine through our crown chakra gets captured and contained. It creates a strong arcline. Its not just going through our crown and being dispersed everywhere.

It is said that the skull contains 26 bones. When we wear a turban we are massaging and relaxing the skull, allowing the bones in our cranium to remain free to move instead of hardening in place. The bones in our cranium are meant to move; as we grow up they become locked in place and the pineal gland begins to calcify which has a direct relationship to how old our body is. Each of the 26 bones in our skull controls the entire nervous system of our brain.

There are many practices that I’ve come across this summer that work on creating movement in the bones around the skull. The more that they move, the less the pineal gland becomes calcified, and the longer life we live. The turban helps to keep these bones moving and in harmony with each other especially as we work with the energy system.

I decided to experiment. And I fell in love.

microcosmic-orbitThe turban totally contained the energy shifting in my practice. I had been experiencing for a few months at the time of trying a turban on what felt to be leaky energy, especially in my yoga and meditation practices. As soon as I did the practice with the turban the flow energy changed. It didn’t feel like it was leaking. It felt like it was flowing in the micro-cosmic orbit of my field instead.

And I felt much more high. I felt much more positively affected by the meditation and practice, like it had a stronger influence on me.

I highly recommend that you give it a try. For me, it is now what I wear whenever I do my practice.

It doesn’t have to be a turban either. I’m saving up to purchase 7 yards of fabric for a true turban so right now I wear a white head covering. My first experience was with a purple scarf. The key of whatever head covering you choose to use is that it covers the crown of your head and extends across your arcline for best results.

The turban is also closely related to the hair. It’s recommended that the hair gets put up into a pony tail and coiled on the crown chakra as the hair is one hundred percent protein and acts as energy sensors for our electromagnetic field. When its coiled on the crown it helps to keep the energy “in”. It helps raise the kundalini.

The hair has been revered in many societies due to the way it effects the intuition and our connection with the Universe around us. There is a study that Native Americans who kept their hair long were better trackers and much more intuitive until enlisted in the army and forced to cut their hair. There is the story where Samson lost all of his strength when Delilah cut his hair.

I have half a head of hair (one side is shaved and one side is past my shoulders) so I typically will put up the half of hair and put it in a bun since I don’t have enough hair to coil.

What are your experiences with a turban? Have you noticed a shift covering your head verses not in your practice? How about noticing a difference in a hair cut and your intuition?

How to Tie A Turban
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Kundalini Yoga

Reduce Stress and Improve Wellbeing with Kundalini Yoga

  • Are you looking to improve your happiness, health and wellbeing this year?
  • Would you like to learn new ways to reduce stress and create inner calm and wellness?
  • Are you willing to trying something quite different and transformative to get you there?

If so, Kundalini Yoga could be for you.

Kundalini yoga is a transformative and powerful yoga that works on the mind, body and soul.  It is “yoga of awareness” and combines physical exercises with meditation, mantra, relaxation and breath work to give the student a complete experience of inner wellbeing and connection.

Kundalini yoga is the yoga for the average householder and can be practised by anyone.  It is often seen as a powerful catalyst for personal change and development.   It is a complete science handed down through a lineage and legacy of teachers originating in India, thousands of years ago.   It was brought to the West in the 1960s by Yogi Bhajan, a spiritual leader and teacher from India who decided the time had come for this sacred technology to be available to everyone.

Kundalini yoga differs from other yoga in that it is taught in specific sets. This is to ensure you benefit from the desired effect and change of state.  In this way it supports full integration of mind, body and spirit. 

In Kundalini Yoga, each yoga set has key benefits which allow you to work on key aspects of yourself.  Many of these also target specific health and wellness issues, such as:

  • Reducing stress
  • Enhancing positivity
  • Developing self-esteem
  • Reducing negativity
  • Developing intuition and higher awareness
  • Tackling addictions
  • Developing emotional balance

Kundalini yoga sets always include meditation, sometimes silent, or sometimes with mantra and music.  This enables you to have a complete experience of connecting to your inner self in a new and elevating way and will complement the Kriya.   In particular, for meditations with mantra, the power of the Naad and sound current, allows you (without trying, thinking or doing anything) to elevate your thought patterns and enhance your overall experience.  The mantras can be spell-bounding and truly transformative with the power to quieten and transcend even the most active of minds!

Kundalini Yoga focuses specifically on the flow of energy through the body and includes many physical, mental and energetic perspective benefits. It also works across the 7 chakras and aura as well as the ten bodies as identified in yogic philosophy.  Some key benefits include: strengthening the immune system, creating a stronger and healthier body, balancing emotions and the glandular system, strengthening the nervous system, as well as bringing clarify of mind. All of these things together promotes a sense of peace and inner tranquillity and wellness.

And remember Kundalini Yoga is so much more than just an exercise routine to keep you healthy.  It is a complete experience for the mind, body and the soul and a platform for personal transformation and elevation.   When practised regularly it can affect your perspective and perception of life and your role within it.  It can bring conscious awareness, intentions and truth to our world.

So if you are looking to elevate your experience for this year and unlock your creative potential, come join us for a local class!

Enquiries to or 01273 252656

You can also sign up directly on our Kundalini Yoga Bookings Page

The Role of Women in Kundalini Yoga

Women’s Importance Through Yoga’s History

Written by AYC Instructor, Sierra Hollister

We all know that a regular yoga practice offers multiple benefits for the body, mind and spirit. These benefits include increased flexibility, enhanced physical strength, clarity and calm for the mind, better circulation and so much more.

For women specifically, yoga can support wellness through every stage of life, from child to child-bearing years, prenatal and postnatal, and beyond.  Of all the yoga’s offered, Kundalini Yoga in particular has rich, deep and specific teachings for those that identify as women. The man who brought the teachings of Kundalini to the United States, Yogi Bhajan, was incredibly inspired by women, beginning with his mother and grandmother. More than half of the legacy of teachings that Yogi Bhajan shared were dedicated to spreading the ancient sacred teachings of yoga with women specifically. The motivation to reach women with these teachings was based on his deep belief that the world would never know harmony or peace until women had their rightful place of recognition and respect in the world.

According to the teachings of Kundalini, “Woman is the embodiment of God’s creative power, Shakti. Woman embodies the feminine aspect of God, through which the world was created. That primal power is called the Adi Shakti and has been worshipped for centuries in the form of various goddesses. Every woman has that divine goddess power in her own being, waiting to be recognized.”

While students of Kundalini are immersed in this rich understanding of the role and power of women, many more students in this country are told that as far as women and yoga go, the history is recent. This story has been created by western teachers and unfortunately, yet somewhat reliably, centers a white woman, Eugenie Peterson, as one of the first women to practice yoga. Eugenie Peterson went on to be known as Indra Devi, and while Indra Devi did contribute greatly to the story of yoga in this country, by no means was she the first woman to practice yoga.

Feminist artist, scholar and teacher, Vicki Noble, suggests that women invented the practice of yoga. Noble’s research proposes that there was a widespread female-centered yoga practice dating all the way back to the Paleolithic and Neolithic ages. This early yoga was ritual based and celebrated the blood mysteries of women, birth, healing and death. Graduate student Agi Wittich points to archeological findings that suggest women were a significant part of spiritual life all the way back to the earliest evidence of classical yoga – the Paśupati Seal, dated to 2500 BCE. As support for this thesis, Gates Janica, California Yoga Research and Education Center faculty, says, “women’s inclusion in rituals was considered auspicious, even necessary for the presence of the divine, and women were positively associated with fertility, growth, abundance, and prosperity.” Gates goes on to point out that there are numerous references in the Vedas to female scholars, teachers, mystics, priestesses, and philosophers and as many as twenty-seven female sages.”

Wittich continues to point out in her paper, “Yoga and Women: A Possible History,” that later texts, ones that many of us are much more familiar with, including several of the Upaniṣads and the Mahābhārata, mention wise spiritual women and go so far as to define some as “yoginis”.

Local tantric scholar Ramesh Bjonnes writes that “women have been gurus, healers, yoginis and goddesses since the beginning of time.”

All of which to say, isn’t it time that we stop centering Indra Devi in the story of women and yoga and reach back through time, as yoga itself does? Not only does it feel more powerful to acknowledge that women, especially dark-skinned women, have been practicing, shaping and creating yoga for as long as yoga has been around, but it is also true and gives yoga back its roots and truth.

The practice of yoga, for women by women, is deep, profound and a celebration of the nature of women, our monthly cycles as well as our life cycles. By practicing this way, we open ourselves to the flow of energy rather than achievement of a posture. The journey, rituals and experience of the practice, rather than the physicality of the practice, are paramount.

If you’d like to learn more about women’s role in Kundalini, here are a few resources for you.

Sierra Hollister offers a weekend immersion each year for women that wish to understand more about their unique yogic path, “The Moon Path” at Asheville Yoga Center. Dates this year are April 26-28. If you’d like to attend this weekend workshop, please click here to register.

Sierra will be offering a “Rejuvenation Meditation with Gong” workshop on March 22. This evening will be comprised of some gentle movement, breathwork and then meditation with the gong. If you’d like to attend, please register here.

Sierra also teaches Gentle Kundalini on Mondays at 10am and HOT Kundalini Flow on Thursdays at 7pm.

The post The Role of Women in Kundalini Yoga appeared first on Asheville Yoga Center.

Kundalini Yoga at Salt & Spirit Wellness Vancouver

I immediately feel lighter stepping into Salt & Spirit Wellness. The walls are as white as clouds, a mythically-proportioned gold gong shines at the back of the studio, and crystals shimmer in shades of violet, pink, and blue. It’s the elements you don’t see, however, that work the hardest to lend the studio its uplifting energy. Owner Roberta Vommaro used Feng Shui to design the space—which is washed in natural light thanks to its former life as a photography studio—and laid down a bed of crystals underneath the hardwood floors that work to ground, balance emotion, and protect against negative energy.

The intentional interior design is part of Vommaro’s vision for a place that fosters healing, vitality, and connection. “I wanted to create a place for wellness where you can be yourself and feel good in your skin,” says Vommaro. This ethos is at the heart of the studio’s roster of Kundalini, Hatha, Pilates, and meditation classes. Originally from Brazil, Vommaro worked as a lawyer in New York City for years before inhumane hours and chronic stress finally landed her in the hospital with a kidney infection. “My body was showing signs that I needed to slow down,” says Vommaro. “That’s when I started to look at more meditative, energetic practices like Kundalini.” (Learn why this woman left Canada and moved to Costa Rica.)

Salt & Spirit’s Kundalini classes take their cue from the Yogi Bhajan tradition, incorporating breath work, kriya (an energizing series of postures), and meditation. As I settle into a cross-legged position on my yoga mat and close my eyes, Vommaro explains that we will be working with the Kriya to Make You Enchantingly Beautiful. From the look of Vommaro’s dark, lustrous waist-length hair and radiant skin, this is yoga’s best kept secret. Coming off several weeks of work travel and feeling somewhere between a shriveled raisin and a blowfish, it also sounds like exactly what I need. We start with rhythmic, fast-paced breathing designed to release toxins, increase oxygen to the brain, and strengthen the navel chakra. I’m sweating within minutes and I’ve barely moved. “In kundalini we say that if you strengthen this chakra and use this core energetic centre, you basically align all the others,” explains Vommaro.

We warmup with hip rotations and Cat Cow to increase the flow of energy in the spine and then the kriya moves to a series of arm postures. Intertwining your fingers and stretching your arms behind or in front of yourself looks easy but hold these postures for several minutes and you’ll be crying out for your mother. “Kundalini taught me resilience and grit,” says Vommara. “When you hold an uncomfortable posture and make a commitment to focus and stay with it, it works on your nervous system and ability to trust yourself.” This kriya also works on the glandular and endocrine systems to detoxify and balance stress hormones. Vommara credits the practice to healing her cystic acne. Gong vibrations wash over me during our Savasana meditation, and the class ends with White Sun III calling us back to the room with their ethereal sound. (Love yoga and pilates but don’t have time for both? This combo class is for you.)

My first Kundalini class has ended, and I think I’m a convert. My mind feels clearer, my body lighter. I wish I could bottle this energy up and take it home. The good news is, I can. Salt & Spirit’s Ayurveda-based Graceful Living program offers daily methods for creating vibrancy and health through movement, meditation, and holistic beauty and nutrition regimens. The bespoke sessions are designed to meet a client’s individual needs. “You don’t have to quit your job, take monastic vows, or meditate five hours a day to be happy,” says Vommaro. “Kundalini is for everyone.”

A Beginner’s Guide to Kundalini Yoga

Interested in Kundalini yoga, and want to know what it’s all about before you take a class? Here’s the primer you’re looking for.

In its early creation, Kundalini was a study of the science of energy and spiritual philosophy

Life is filled with vibrant energy—everything and everyone we interact with is energy. Kundalini Yoga, which awakens you to the power of internal energy, led us to an expansive spiritual awakening within that touched every aspect of our lives. We’re now on a mission to share what Kundalini is, where it came from, and why we share in this ancient yoga practice.

In order to guide people in living the high vibrational lifestyle we breathe, eat, and sleep, a major aspect is understanding what Kundalini does to your mind, body, and soul, and why it works.

See alsoA Beginners’ Guide to Meditation

Throughout our lifetime, you’ll face triumphs, wins, hardships, and challenges—and Kundalini guides you in reacting to the ups and downs in life from a more neutral headspace. This ancient healing practice was the first yoga ever created, and its technologies have been scientifically proven to activate specific parts of your brain that increase awareness and generate more balanced control. Through breath, specific movements, and timing, this practice works to increase the nervous system on a cellular level and increase your energetic awareness.

What Does Kundalini Mean?

Kundalini in Sanskrit means “coiled snake,” and in early Eastern religion it was believed that divine energy was created at the base of the spine. It’s energy we are born with, and Kundalini works to “uncoil the snake” and connect us to this divine energy within.

See also 22 Beginner Poses Every Yogi Needs to Know

In its early creation, Kundalini was a study of the science of energy and spiritual philosophy, and in ancient times, royalty would sit with Kundalini Masters to hear the ancient scientific teachings of Kundalini and spiritual visions. It was Yogi Bhajan who brought Kundalini to our western culture and transformed it into the beautiful practice with ancient knowledge and modern practicality that it is today, where anyone has access to these teachings.

At first, things like kundalini chanting, postures, and breath might feel weird.

How Can Kundalini Yoga Help Us Live?

We use Kundalini as a tool to achieve a life full of lightness, joy, and boundless love. Through Kundalini Yoga, you will begin to not only become aware of the geometry of your body, but also see how this practice affects the energy, emotion, and motion in your body, quickly and efficiently.

See also These 30 Yoga Sequences for Beginners Will Help You Kick-Start a Consistent Practice

We all have “locks” in our body where energy is stuck and we are no longer in flow with our mind-body connection, the universe, and our highest potential. Kundalini Yoga pulls the energy at the base of your spine up, all the way through the roof of your crown and outward so that energy can flow and create balance in your energy centers and chakras.

Together, we’ll walk you through some of the technical parts of this yoga practice including the breathwork, mantras, kriyas, meditations and mudras so that you can understand what each of them are and their individual benefits.

At first, things like chanting, some of the postures, and breath might feel weird. Yet in order to get the most from this spiritual practice, it is very important to commit to your practice, show up consistently, and come with an open mind.

See also Yoga For Beginners: Build a Strong Core with Plank Pose

Kundalini: What You Need to Know About the Breath

The most common breath used in Kundalini Yoga is Long Deep Breathing, where you breathe slow and deep in and out through the nose by expanding the stomach out on the inhale and contracting the stomach in on the exhale.

Every meditation and kriya has a specific breath and posture to help generate or release specific energy. One of the most common and loved breathwork practices in Kundalini Yoga is Breath of Fire. Breath of fire is practiced by breathing rapidly equal parts in and out through the nose by pumping your stomach to create oxygen in your blood and charge your electromagnetic field. Breathwork is a beautiful tool to have when you’re feeling stressed or overwhelmed. We use Long Deep Breathing with our left hand over our heart and right over our stomach to instantly soothe our anxieties. 

See also Yoga for Beginners: Strengthen Core + Thigh Muscles in Chair Pose

By chanting a mantra, we are channeling the positive power of them, whether it’s peace, abundance, or prosperity.

Kundalini: What You Need to Know About Mantras

Mantras aren’t as intimidating and woo-woo as they sound! The use of chants and sound, or mantras, have the power to signal a chemical reaction in the brain and body, positively affecting your mood. The moods we feel—like happiness, joy, and sadness—all vibrate at a specific frequency. By chanting a mantra, we are channeling the positive power of them, whether it’s peace, abundance, or prosperity. Chanting a mantra attracts your body to vibrate at that frequency, elevating your mood to higher vibrations, creating a more abundant and high-vibe state of mind. You don’t always have to be sitting in meditation to use mantras; you can also use mantras in your sleep or when you’re driving—the energy of the sacred tones and sounds will fill your space and attract that energy into reality. We love the mantra for success and prosperity where we chant “har” (sounds like “HUD”) for prosperity.

See also Yoga Sequences by Level

Kundalini: What You Need to Know About Kriyas

When you put breath, posture, and sounds all together, you have a kriya—or a set of exercises. Kriya means “action,” and it is through a specific set of actions and commitment where manifestation can begin to take place. Kriyas work on all level of your mind, body, and spirit, creating an overall healthy and abundant life full of vitality. One kriya you can practice today is the Kriya for Balancing the Aura, which works quickly and effectively to protect your energy field, build your physical stamina, and elevate your energy.

Kundalini: What You Need to Know About Mudras

Mudras are hand positions that lock and direct energy into different parts of our brains. Thousands of years ago, yogis mapped out the hands and how they are connected to different parts of the brain and body through specific hand placement. We always use a finger to finger placement and press down to activate the energy.

See also Top 10 Poses to Practice Every Day

The most common mudra in Kundalini yoga is the gyan mudra that uses the thumb and index fingers to stimulate knowledge. In order to accomplish this mudra, you must put pressure with the thumb to index finger, which activates the points of the finger. The index finger is associated with Jupiter, which represents expansion. In this mudra, you experience receptivity and calmness. We use this passive yet powerful form unless there is another active form specified.

Another favorite and effective mudra is the mudra to open up blocks of communication that can help you from everything to a first date to a nerve-wracking business meeting. Press the pad of the thumb onto the nail of the Mercury (pinky) finger for one minute. This allows you to develop the inner confidence to communicate all you need to. After this, lightly touch your thumb to your pinky finger, channeling your communication energy to align with your ego.

See also 10 ‘Simple’ Yoga Poses That Help Everyone at Any Age

Below is a simple and easy kundalini meditation you can practice on your own.

Kundalini: What You Need to Know About Meditations

Meditations in Kundalini Yoga and have releasing and healing results. During meditation, you can feel entirely awakened, heightened, and moved by the energy you’re releasing or creating. The meditations in Kundalini yoga are practiced at specific lengths to achieve different results. A 3-minute meditation affects the electromagnetic field and circulation of blood in the body, while an 11-minute meditation begins to alter the nervous and glandular systems of the body. A 31-minute meditation affects all cells, rhythms of the body, and clears out the subconscious mind.

To give you a taste of the magic of Kundalini, this is a simple and easy meditation you can practice on your own to get a feel for what and how Kundalini can affect you mentally, physically and emotionally. This meditation works to give you a boost of energy, making it a great practice for when you wake up in the morning or during the middle of the day if you’re feeling drained and depleted. This meditation can bring in new, vibrant energy and can rejuvenate your focus, coordination, and spirit. If you’re feeling tired, do this meditation and then take a simple Corpse Pose (Savasana).

See also Curvy Yoga: A Sequence for Feeling at Home in Every Pose

How to do this Kundalini meditation:

  1. Sit comfortably with legs crossed and your spine straight. Place your palms together in prayer pose at the center of the chest with the fingers pointing up.
  2. With eyes closed, you’ll focus your gaze at the brow point where your third eye or 6th chakra is located which is the point between your eyebrows and up a bit.
  3. Your breath will be divided into four equal parts as you inhale.
  4. After you breathe in four equal parts, you will hold the breath and exhale, breaking the outgoing breath again into four equal parts and then hold out for a few seconds.
  5. On each inhale and exhale, pull your navel point toward your spine. Each breath cycles takes about 7-8 seconds.

See also 15 Anti-Aging Health Benefits of Yoga That Will Make You Want to Start Practicing Now

This meditation is best practiced for 3-5 minutes. We love to add the mantra Sa Ta Na Ma to this meditation, and we encourage you to play this mantra if your mind is anxious or your thoughts are distracting you. Sa Ta Na Ma means “Infinity, Life, Death, and Rebirth.” This mantra will help you focus your mind and ultimately connects you to your highest and most true self. 

About the Authors

Brittany Deanda and Tara Schulenberg are certified Kundalini yoga and meditation instructors and the co-founders of the popular mind/body/spirit podcast, Elevate the Globe. Learn how to incorporate a Kundalini practice into your spiritual practice, discover stress healing techniques, and inspire a newfound commitment to your health and wellness. 

These Kundalini yoga sex tips from Guru Jagat will blow your mind

Kate Hudson, Alicia Keys, and Amanda Chantal Bacon are radiant proof of Kundalini yoga’s superpowers—and it’s no coincidence that they’re all disciples of the practice’s queen bee, Guru Jagat.

Since launching Los Angeles’ buzzy RA MA Institute in 2013, the down-to-earth, 37-year-old senior teacher has successfully rebranded Kundalini—a once-underground blend of movement, breathwork, and mantras said to balance the hormones, metabolism, and nervous system—as a “technology” that upgrades our minds and bodies to handle the stresses of the digital age. (How successful was she? Count the number of chic, white-clad women wandering around her Venice digs on any given afternoon, and you’ll get it.)

With two studios, a record label, and an online class platform now under her belt, Jagat has finally distilled Kundalini’s most powerful teachings into her first book, Invincible Living. A modern guide to the philosophies and practices popularized by Yogi Bhajan, who brought Kundalini to the West in the 1960s, there’s an entire chapter dedicated to one of Jagat’s favorite topics: having really good sex.

“People think that you either have a good sex life or you don’t, but it’s just like training for a marathon—you have to practice to be successful,” says Jagat. “[Healing your sexuality] is some of the deepest work you can do. People have a lot of resistance to it, yet everyone feels like they’re missing out on something more…and they are.

While Yogi Bhajan outlined a whole catalog of tips on how to amp up your sexual experiences, Jagat edits them down to the most simple and effective strategies in Invincible Living. All will help you get your groove back, whether you’re dating around or in a LTR—hey, if it works for Kate and Alicia, why not the rest of us? Keep reading for Guru Jagat’s tips on how to use Kundalini yoga to elevate your sex life.

kundalini sex tips
Photo: Stocksy/Wave


The number one way to improve you sex life is to focus on quality instead of quantity

According to Kundalini lore, a killer romp in the sack reverberates throughout your system for seven years—and the same goes for a bad one. That’s why, says Jagat, the most important aspect of good sex is being discerning about who you let in, both physically and energetically.

“It’s about making a conscious choice,” she explains. Ideally, you should be seeking out someone you can be ultra-vulnerable with. “Even if it’s just a one-night stand, how can you open yourself and love in the way that you want to be loved the most?”

“Even if it’s just a one-night stand, how can you open yourself and love in the way that you want to be loved the most?”

Locking down the right partner is the hard part; connecting with them is surprisingly simple. “One of the easiest things is to consciously line up the front of your body with your partner’s so your heart, belly, and lower energy centers are connected,” Jagat says. “Make eye contact and coordinate your breath with your partner’s—that in and of itself is going to align the energy.”

In other words, you’re not just turning out the lights, flipping over, and hoping for the best. “That’s so boring,” says Jagat.

Thinkstock Photos/fizkes
Photo: Thinkstock Photos/fizkes


Your cervix is a little-known source of sexual pleasure

Just like the feet and ears, the sexual organs are home to tons of reflex points that connect to various other systems in the body. “When people are having beautiful, deep sex, they look healthy and they age differently,” says Jagat. “Part of why sexual encounters are so healing is because they stimulate these reflex points.”

According to Jagat, the most sensitive part of the penis is at the base of the shaft, while a woman’s cervix is a little-known focal point for both sexual satisfaction and whole body health. To loosen the hips and establish a deeper connection with your cervix, she recommends flowing through cat and cow postures at a rapid clip, for three to five minutes a pop. (As you inhale, arch your back and lift your chest; on the exhale, round your back and pull your navel towards your spine).

A woman’s cervix is a little-known focal point for both sexual satisfaction and whole body health.

“You’re literally tilting and contracting your cervix along with the rest of your pelvis,” Jagat explains. “It’s this incredibly sensitive part of your nervous system that, if stimulated with breath and movement, can create an orgasmic experience without even being in a sexual encounter. It’s pretty cool.” Yup, I’ll definitely have what she’s having.

Photo: Unsplash/Elizabeth Tsung
Photo: Unsplash/Elizabeth Tsung


Foreplay should start 72 hours before having sex

Yogi Bhajan said that for a truly mind-blowing sexual encounter, you should start mentally and physically preparing for it 72 hours in advance. Yes, it sounds like a lot of work, but Jagat insists this prep time can actually be just as hot as the main event.

“Three days before your date, pull back on some of the physical contact and start sexting, flirting, and being playful with your partner,” she says. “People are apt to do that anyway in a new relationship, but if you’re in a longer-term relationship it’s a real practice. Sex is born out of taboo—it’s friction, it’s polarity, it’s energy.”

Once you finally get together, Jagat says it’s best to do the deed before you go out on your date, especially if it involves dinner and drinks—that way, your energy’s not being used up by the digestive process. “It creates a little more electricity; plus, it’s not the same-old, same-old,” she points out.

Photo: Invincible Living/Larissa Minty
Photo: Invincible Living/Larissa Minty


Use Sat Kriya to release sexual tension and prime your body for pleasure

To release tension and open up your body’s energetic pleasure centers, Jagat’s a big fan of a yogic technique called sat kriya. (FYI “kriya”—pronounced kree-yah—is Kundalini-speak for a sequence of poses, mantras, or breathwork.) “It’s an awesome practice that really readies people for a more energetic and powerful sexual experience,” she says.

Here’s how it works, as outlined in Invincible Living—try it during your 72-hour pre-sex window:

Posture: Sit in rock pose with your buttocks on the heels. Bring the arms overhead, stretching from the armpits, and then steeple the index fingers, and interlace all the other fingers. Women cross the left thumb over the right; men do the opposite.

Eyes: Keep your eyes closed, focusing up and in at the brow point.

Breath and mantra: Breathe naturally and chant the mantra sat nam out loud. On sat, pull your rectum, sex organs, and navel point up and in. On nam, release the lock. Continue.

Time: 3 to 11 minutes.

To end: Inhale, stretch more, and pull your rectum, sex organs, and navel point up and in. Exhale and release. Repeat. Then inhale, exhale, hold the breath out, and stretch more. Inhale and relax the arms and gently lower yourself onto your back. Ideally relax on the back for the same amount of time that you practiced sat kriya—or at least for a couple of minutes if you don’t have a lot of time.

If you’re on hormonal birth control, it could be holding you back in the sex goddess department. Here’s how to get your mojo back, post-pill—and how to return to balance if your libido is lacking for other reasons

This story was originally published on January 25, 2017; it was updated on June 19, 2018.