10 Kundalini Yoga Kriyas for Awakening The Kundalini Shakti

Any motion that’s achieved throughout the follow of Kundalini Yoga will be known as kriya.

Kundalini kriyas contain respiration methods, chants, and bodily motion that can assist in awakening the kundalini shakti from its dormant state.

In Kundalini Yoga, which was launched to the West by Yogi Bhajan within the 70s, the kriyas have particular directions and are practised to attain a particular final result.

When practised diligently, kundalini kriyas unblock and activate the chakras which, subtly or instantly, change the physique and thoughts of the practitioner. Additionally they goal organs such because the liver, backbone, abdomen, intestines, eyes, and many others.

These kriyas are practised in the identical approach as Yogi Bhajan had taught by the Kundalini lecturers. At first of the Kundalini Yoga class, a gap mantra is chanted, adopted by a warm-up, performing a kriya and shutting with a meditation.

Chances are you’ll usually see kundalini yoga practitioners carrying white garments with a white turban. However it’s not obligatory to put on white. It’s steered as a result of white is assumed to keep off or block detrimental power and strengthen your aura. 

White can be an emblem of peace, therefore it might assist in selling a peaceable thoughts when practising the kriyas.

By practising kundalini yoga kriyas, one can awaken the dormant kundalini power that lies on the base of the backbone in root chakra. In its woke up state, the power travels by way of the backbone to the crown of the pinnacle, activating the seven chakras.

This helps in enhancing self-awareness and inspiring the free circulate of prana power as properly.

Within the following part, we have now talked about 10 frequent kriyas which might be usually carried out by practitioners. You will need to focus in your breath, gaze and sounds you make throughout the kriya as they assist in unblocking energies and rising focus.

1. Breath of Fireplace

breath of fire yoga

The breath of fireplace varieties a vital and necessary a part of the kundalini yoga kriya.

This kriya is a respiration method that generates internal warmth which helps in detoxing and energizing your thoughts and physique. For the breath of fireplace, you must inhale passively and exhale forcefully with none pauses. The tempo and size of the respiration must be equal.

Breath of fireplace kriya works on stimulating the Photo voltaic Plexus chakra which is the seat of willpower, dedication, and internal energy. 

Observe the steps under to carry out Breath of fireplace kriya;

  • Sit in a cross-legged yoga pose, prefeabbly; lotus pose or simple pose or thunderbolt pose. Sit tall together with your again upright.
  • Place your palms on the knees, both in Gyan Mudra or just palms opens going through upwards. 
  • Have interaction your stomach and inhale by way of your nostril. You must really feel your stomach and diaphragm increasing.
  • With none pause, exhale forcefully. Your stomach and diaphragm ought to snap again into the backbone. 
  • Be certain that the size of inhaling and exhaling are equal. Set up a rhythm and repeat the method for at the least 30 seconds.
  • Step by step improve the time restrict to 5-10 minutes.

Upon getting completed practising BOF, come again to steady respiration.

This respiration kriya is mostly carried out at the start of the kundalini yoga class to heat up internally.

2. Sat Kriya

The Sat Kriya is without doubt one of the basic kriyas of kundalini yoga. As per Yogi Bhajan, practising Sat Kriya for 3 minutes each day provides you with the good thing about a whole yoga class. 

The kriya has been named Sat Kriya as on this kriya you chant Sat Nam in sync with the breath motion. Sat (pronounced as sut as in “minimize”) stands for reality/sincere/proper and Nam (pronounced as naam as in “calm”) means identify. Chanting Sat Nam means you’re invoking the divine and coming to phrases with the reality inside your self.

Sat kriya works instantly on awakening the kundalini shakti. It gently massages the inner organs and regulates blood strain thereby strengthening the guts. It fosters the awakening of sexual power and likewise promotes deep rest.

The three decrease chakras, Root, Photo voltaic Plexus, and Sacral Chakras are stimulated concurrently which support in calming the thoughts and bettering focus.

Observe the steps under to carry out Sat kriya.

  • Sit in a Vajrasana or Rock Pose. Your again must be straight, knees collectively and the highest of your toes must be on the bottom.
  • Stretch each your fingers overhead and be part of your palms. Your higher arms must be touching your ears and your elbows shouldn’t bend.
  • Interlock all of your finger besides the index fingers of each fingers. Ideally, females ought to cross the left thumb over the fitting and males ought to cross the fitting thumb over the left. This hand place is named kali mudra.
  • Begin chanting Sat Nam in a relentless rhythmic method 8 instances in 10 seconds.
  • On inhalation, pull your navel in and up in direction of the backbone, chant Sat. Whereas exhaling, chant Nam and calm down the stomach.
  • You don’t want to have interaction any locks or bandhas as root and the diaphragm locks are mechanically engaged whenever you breath. All through the method of chanting, your backbone stays straight.
  • Focus your gaze on the center of the brows together with your eyes closed. 

In case you are a newbie, do sat kriya for at the least 3 minutes. Step by step improve the time to 31 minutes.

On the finish of three minutes, inhale deeply and squeeze the muscle groups from the buttocks previous the shoulder blades. Maintain your breath for a number of seconds whereas specializing in the Crown Chakra after which exhale fully.

As quickly as you finish the Sat Kriya, it’s best to comply with it up with an extended deep rest. The standard time for rest is twice the size of time the kriya was practiced. This rest time is a should as it can give time on your physique to assimilate with itself.

Be aware: Sat kriya of kundalini yoga shouldn’t be misunderstood with Shat kriyas of Hatha Yoga. In kundalini yoga, sat kriya is a chant synch with respiration motion whereas in hatha yoga shat kriya (shat means 6) is named to the gathering of 6 yogic kriyas used for inside physique cleaning.

3. Ego Eradicator

Because the identify reveals, Ego Eradicator kundalini kriya is practised to carry that openness within the coronary heart which removes the sense of I-ness and calms the thoughts.

Ego Eradicator kriya is carried out by opening the arms up & sideways. Then with this arms place Breath of Fireplace is carried out. It is a extremely popular kriya amongst kundalini yoga practitioners.

Training the ego eradicator will open your coronary heart and steadiness the 2 hemispheres of the mind. It’s going to cleanse and strengthen the lungs and enhance spinal energy as properly.

Furthermore, this kriya may also steadiness your chakras, making certain a smoother circulate of prana power. This may promote psychological readability, consciousness, alertness, and tranquility.

Observe the steps under to do that kriya.

  • Sit in an Straightforward Pose (Sukhasana).
  • Stretch your arms overhead at an angle of 60-degrees. Curl your fingers in order that the fingertips contact the bottom of the fingers. Hold the thumb prolonged and pointed in direction of the sky.
  • Shut your eyes and give attention to the Third Eye Chakra.
  • Start Breath of Fireplace and proceed for 1-3 minutes.
  • On the finish of the kriya, be part of the thumbs on the recommendations on an inhale and apply the basis lock on exhale. Take one other inhale and calm down your physique on exhale.

4. Spinal Stretch

This kriya is just like the Cat-Cow pose in Hatha Yoga. The one distinction is that you may be practising the spinal stretch in a seated place. By the spinal flex kriya, you may cut back the tightness and stiffness within the backbone. 

Doing spinal stretch will be sure that, bodily, there may be an uninterrupted circulate of the spinal fluid from the mind to the backbone. Spiritually, all of the chakras will likely be stimulated and promote a free circulate of prana. 

  • Sit in an Straightforward Pose (Sukhasana) with eyes closed.
  • Maintain each your shins or knees.
  • Inhale and flex your backbone ahead and open your chest. Exhale and flex the backbone backward.
  • At any time, the shoulders shouldn’t contact your ears and be relaxed. Additionally, concentrate on conserving your head straight.

Repeat the train for 3 minutes.

5. Spinal Twist

The spinal twist train successfully loosens your backbone, particularly decrease and mid-spine. It releases any stiffness or stress within the backbone and again muscle groups, strengthens the lungs and cleanses your aura.

  • Sit in an Straightforward Pose (Sukhasana).
  • Place your fingers in your shoulder, fingers within the entrance and thumb on the again. Your higher arms must be parallel to the bottom and elbows must be consistent with the shoulders.
  • Twist to the fitting as you inhale after which on the left as you exhale. Whereas twisting, your head and backbone will stay straight. Chant Sat on inhale and Nam on exhale.
  • Don’t be stiff. Enable your again and head to simply twist with the circulate.

Repeat the train for 1-3 minutes.

6. Stretch Pose

The stretch pose is a difficult and superior train that usually causes issues to the practitioners. However if you’re conscious of your breath and give attention to drawing your energy from the navel heart, it is possible for you to to simply conquer this pose.

This pose works on the whole physique. It resets the nervous system, strengthens the belly organs, purifies and rejuvenates the blood. The stretch pose additionally focuses on the third eye chakra which calms your thoughts and enhances your shallowness.

Ladies can particularly profit from this pose because it strengthens the reproductive organs.

In case you are a newbie, don’t drive your physique to carry the pose for 3 minutes. If you happen to can’t maintain the pose for greater than 10 seconds, it’s effective to let go of the place and calm down for a number of seconds. Begin once more after stress-free. You possibly can progressively improve the time whereas alternating between holding the pose and stress-free for a number of seconds.

  • Lie down in your again.
  • Lengthen the again of your neck and raise your head and higher chest collectively. Draw your chin in to maintain the pinnacle straight and lengthened. 
  • Raise your decrease leg, conserving the decrease again on the bottom, roughly 6 inches from the bottom. Repair your gaze within the ideas of your toes.
  • Hold your hand stretched out in entrance of you with palms down however not touching your physique. It’s also possible to place them beside you, with palms going through inwards and never touching the bottom or your physique.
  • If you happen to really feel any discomfort in your decrease again, place your fingers underneath your buttocks for assist or frivolously relaxation the heel on the bottom. 
  • Apply Breath of Fireplace on this pose.

7. Entrance Life Nerve Stretch

The life nerve stretch of Kundalini Yoga is identical as seated ahead bend (Paschimottanasana) in Hatha Yoga. this train will strengthen your legs, pelvis, and legs together with stimulation of the sciatic nerves. The ahead fold encourages lengthening and strengthening of the backbone.

  • Sit together with your legs stretched out in entrance of you.
  • Seize your huge toes together with your finger. Wrap the index and center finger across the toe and press the toenail with the pads of your thumb.
  • With an elongated backbone, have interaction your navel and bend ahead whereas exhaling. On the subsequent inhale, push up with the energy of your legs and the navel. In each instances, the pinnacle follows final.
  • Proceed this train for 1-3 minutes whereas respiration deeply.

8. Cobra Pose

The follow of this pose is just like Hatha yoga however the intention to carry out is barely completely different. In Kundalini Yoga, the cobra pose is practised to steadiness the apana. It additionally will increase the prana power circulate in order that the power circulates in direction of the upper centres.

By specializing in the Apana, it additionally stimulates and balances sexual power.

  • Lie down in your abdomen and place your forearms beside your ribs. Hold your legs joined collectively.
  • Carry your fingers under your shoulders and unfold your fingers to create a agency assist and unfold the load evenly.
  • Inhale and raise your head, chest and backbone upwards whereas conserving your pelvis and legs on the mat. Hold your shoulder away out of your ears and shoulders blades pressed in direction of the again. 
  • Keep on this pose for 1-3 minutes whereas working towards Breath of Fireplace.
  • On the subsequent inhale, stretch your backbone to the utmost. Maintain your breath within the subsequent exhale and apply the basis lock. Inhale and exhale whereas slowly coming right down to lie down on the mat fully.

9. Archer Pose

Bodily talking, the archer pose will strengthen your quads, legs, knees, shoulders, and arms. Internally, it can stimulate the third eye chakra and promote emotions of fearlessness, willpower, and dedication.  

  • Begin by standing within the Tadasana (Mountain Pose).
  • Step your left foot to the again by approx. 3 toes. Place your left heel on the ground and switch the toes to a 45-degree angle. Your left leg must be straight.
  • Bend the fitting knee in order that your thighs are parallel to the ground and your knee is consistent with the ankle. Be certain that your proper foot heel is consistent with the arch of the left foot.
  • Curl the fingers of each fingers into your palm besides the thumb. Put your arms in entrance of your with this hand formation.
  • Pull your left hand again in order that the fist is close to the left shoulder as should you have been pulling the arrow from the bow. Your proper arm must be parallel to the bottom and each the shoulders must be in line.
  • Focus your gaze on the tip of your right-hand thumb.

Apply this pose for 3 minutes on every leg.

10. Deep Rest

Similar to how we finish a hatha yoga session with Savasana (Corpse Pose), the deep rest strategy of Kundalini Yoga is analogous. The intention of practising it’s also related, to let the physique really feel and benefit from the adjustments led to by way of the kriyas. You possibly can bask within the rejuvenating energies of your aura and let your physique calm down.

You simply must lie down in your again together with your arms by your aspect, palms up. Shut your eyes and calm down for so long as 11-Quarter-hour.


The above are just a few kriyas among the many a number of kundalini yoga kriyas taught by Yogi Bhajan. By stimulating and activating the chakra and prana power flows, you’re permitting the Kundalini power to align and transfer upwards. 

Combining breath, gaze, and sound, you’re additionally activating the third eye and crown chakra to hook up with the divine consciousness, which is the last word purpose of any yoga kind.

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