Article Series

Kundalini Yoga Information and Guidance

1. Kundalini Yoga - The Yoga of Energy & Awareness

2. 10 Important Guidelines for Kundalini Yoga Practice
3. Kundalini Yoga Seven Chakra System Overview
4. Kundalini Awakening Symptoms
5. Dangers of Kundalini Yoga
6. Chakra Healing | How to Analyze & Balance Your
Chakra Centers
7. How to Teach a Fantastic Yoga Class - Part 1
8. Warming Up Correctly | How to Teach a Great Yoga
Class - Part 2
9. Comprehensive Guide on How to Teach a Yoga
Class
10. Kundalini Meditation | Power of the Energy
11. Welcome To Mind | Understanding the Positive,
Negative and Neutral Mind
12. Awakening of Kundalini | 4 Powerful
Meditations
13. Kundalini Shakti Help and Advise
14. The Source of Yoga for Kundalini and Kundalini
Yoga Kriyas
15. Treating Kundalini Syndrome | 7 Effective Tips

Source
http://anmolmehta.com/blog/2007/03/01/introduction-to-kundalini-yoga/
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1. Kundalini Yoga – The Yoga of Energy &

Awareness
Posted in Health and Wellbeing,Kundalini Yoga,Personal Development by
Anmol Mehta

Introduction to Kundalini Yoga

What is Kundalini Yoga & How It Works

This article will provide a basic overview of what Kundalini Yoga is and
how Kundalini Yoga works. At the core of Kundalini Yoga lies Kriyas and
the best way to understand the methodology of Kundalini Yoga is to
understand Kriyas and their functioning.

Understanding Kundalini Yoga Kriyas

Kriyas are a set of exercises done in a particular sequence to work on a

specific theme. There are a wide range of Kriyas available, each refined
over thousands of years to optimize their effectiveness. Kriyas utilize all
the available Kundalini Yoga mechanisms to work their magic. They
employ asans (postures), movement, pranayam (breathing exercises),
bandhas (body locks), mantras (sound vibrations), mudras (hand
positions), laya yoga (yoga of rhythm and sound), mental focus and
meditation to do their work.

Dynamic movement and asans bring expanding and contracting pressure

via multiple angles to various areas of the body, this is accompanied with
powerful pranayams, the combined effect of which is that the target
regions are saturated with highly charged and oxygenated blood. This
nutrient rich blood fills the capillaries forcing them to discharge toxins and
other harmful elements, which are then eliminated, neutralized or
expelled by the body. The health of the region thus improves and the
nerves fire more completely, the glands and organs are invigorated and
regain their natural voltage and secretion levels are returned to a
condition of strength and vitality.

The key above is the removal of blockages (granthis) that is taking place
on many levels of the organism thus facilitating the flow of energy. There
are Kriyas designed for working on almost every part of the human
system (Immune, Glandular, Circulatory, Digestive, Nervous, Respiratory,
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Sexual, etc…), working on our various traits and characteristics

(Awareness, Intuition, Willpower, Confidence, Compassion, Charisma,
etc…) and also for healing many different types of ailments and diseases.
Lets now see how this ties in with the Chakra (energy vortex) system.

Understanding Kundalini Yoga Seven Chakra System

There are 7 primary chakras that lie all along the spine from the base to
the crown of the head. Associated with each chakra are the primary nerve
junctions and organs of that region. Furthermore, each chakra is
responsible for certain traits and characteristics that make up our
personality. When we strengthen and rejuvenate the nerves and organs in
a particular region, we are in fact activating these energy centers that
reside there and are thus working on ourselves not only at a physical
level, but also at an emotional and mental level (by affecting our traits
and characteristics). Practiced over time, the chakras become charged
and come into balance with each other, bringing us into physical,
emotional and mental well being.

Again, it should be noted that the work being done is primarily about
dissolving granthis (blockages) in these regions which introduce disease
and imbalance into the system by preventing the chakras from functioning
at their optimum level. Finally, let see how this relates to Kundalini Shakti.

Understanding Kundalini Shakti (Energy)

Kundalini is energy. It is the fundamental energy whose flow through the

organism allows for all its systems to operate, at all levels of
consciousness. It is the energy of awareness, it can be said that where
your awareness is, that is where Kundalini is flowing or that where
Kundalini is flowing is where your awareness is. To awaken Kundalini
means to dissipate blockages in the gross and subtle systems in your
being and allow for greater and greater flow of energy and awareness. As
blockages are cleared trapped energy is released and pathways are
cleared. Kundalini then is able to flow freely though those regions,
healing, nourishing, rejuvenating and balancing them.

The dissipating of blockages can also be thought of as the clearing away

of the subconscious mind, the collection of unresolved emotional and
physical disturbances, where lies the root of many of our attachments and
fears. So overall Kundalini Yoga is a system by which one, through the
process of dissolving the past, allows the infinite to shine through into the
present.
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How to Begin Your Kundalini Yoga Practice

You will find many Kundalini Yoga Sets on this website and I am
constantly adding new ones. Please feel free to incorporate them into
your sadhana (daily spiritual practice) as you see suitable. There are
also Free Online Kundalini Yoga and Meditation Classes on Mastery
of Meditation, please feel free to register and begin your yoga practice
using them. It is suggested though that you read the 10 Guidelines For
Kundalini Yoga Practice to help prepare you for your Yoga practice if it
is new to you. Always remember that the True Guru is within and just a
glance away from providing you the guidance you need.
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2. 10 Important Guidelines for Kundalini Yoga

Practice
Posted in Health and Wellbeing,Kundalini Yoga by Anmol Mehta

Rules For Practicing Kundalini Yoga

Kundalini Yoga Reference: Kundalini Yoga Guide

The following is a list of suggestions to help guide you on how to practice

Kundalini Yoga, Kundalini Yoga Kriyas (sets) and Yoga sessions in
general. To understand more about what Kundalini Yoga is and how
Kundalini Yoga works, please read the following article Introduction to
Kundalini Yoga.

1. Kundalini Yoga Attire:

1. Clothing should generally be loose and comfortable. Unlike
other schools of Yoga, in Kundalini Yoga it is advisable to keep
the shoulders and spine covered, so practicing without any
covering on the upper body is not recommended. This has to
do with the awakening, flow and distribution of Kundalini
Shakti up and down the back, specially its movement via the 3
main psychic channels (ida, pingala and shushumna) that lie
in and along the spinal cord.
2. Kundalini Yoga is generally practiced barefoot.
3. A blanket can be used to cover the body after doing a
Kundalini Yoga kriya during the relaxation period. Most Kriyas
are followed by a period of relaxation that is usually done in
corpse pose (shav asana) and during this time the body
temperature tends to drop, so a blanket (or shawl) can be
used to stay warm and comfortable. You will fall asleep at
least once, no worries we have all done it :-).
2. Kundalini Yoga Diet: This is a rather big topic, but here I will just
provide some important highlights.
1. Try not to eat at least 2-3 hours before doing your Kundalini
Yoga kriyas and asanas. Given that Kundalini Yoga uses many
different bandhas (body locks), pranayamas (breathing
exercises), asanas and vigorous movement, you could be
quite uncomfortable if your stomach is still full. Use a nutrient
bar or other healthy snack if you feel you need some energy
prior to your yoga set.
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2. Although Yoga in general recommends a Sattvic diet (foods

that promote calmness and clarity), and not rajasic
foods (energetic foods that promote activity) or tamasic foods
(foods that promote heaviness and dull the mind), due to the
physical, energetic nature of Kundalini Yoga, including some
rajasic foods in your diet is not a significant issue. Still it is
recommended that the bulk of your diet be sattvic. Sattvic
foods are generally fresh and sweet such as fruits, vegetables,
nuts, honey etc. Rajasic foods are generally spicy and
stimulating, such as onions, garlic, eggs, fish, tea etc.
Tamasic foods are fatty foods, stale food, meat, etc.
3. Kundalini Yoga Kriyas are designed to force the organs,
tissues, nerves and vessels to expel buried toxins out into the
elimination systems of the body. So after any kriya or tough
yoga set, one should drink plenty of water to help cleanse the
body of these toxins and waste that have been released.
3. Kundalini Yoga Breathing:
1. Kunadalini Yoga significantly relies on the Science of
Pranayama (breathing exercises) to work its magic. Each
exercise and asana is accompanied by a specific pranayama.
Unless it is specifically specified all pranayama should be done
through the nose.
2. Although Jal Neti (washing the nostrils with saline water) is
recommended for cleaning the nasal passageways to help
maximize the benefits of the pranayamas, it is advisable as a
minimum to keep a box of tissues handy.
4. Kundalini Yoga Safety:
1. Some Kundalini Yoga Kriyas can be quite challenging and it is
recommended to always do warm-ups first before doing these
tough sets and asanas. There are several good easy kriyas
and sets which work very well as warm-ups to the tough
kriyas. It is especially important to do spinal warm-ups as
charging the cerebrospinal fluid within the spinal cord and
brain assists in the flow of awakened Kundalini Shakti.
2. This item can’t be emphasized enough. Don’t overdo it. Try
to walk the middle ground between fanaticism and laziness.
This goes for both, your overall practice and also for each
kriya and asana you do. In other words, each exercise you do
should not be too easy and not be too hard, and your overall
sadhana (spiritual practice) should be equally balanced,
between being ridiculously ambitious or excessively easy.
With regard to your sadhana try to establish a steady, long-
term daily practice, rather than doing 10 hours a day for 2
weeks and then nothing after that.
3. This is probably the most important guideline. Use common
sense with regard to injuries. Use modifications that are
provided for the difficult asanas and exercises and back off if
you feel you are risking injury. Also, feel free to increase the
 7

relaxation time between exercises or reduce the time

suggested for doing a particular exercise to suit your pace. As
my yoga teacher Ravi Singh used to say, Kundalini Yoga is all
about you and you – it is not a competition – so listen to your
body and let your inner voice guide and direct you.
4. The Kundalini Yoga teachings and methodology provided here
have been perfected over the centuries to not only, optimize
the benefits of the kriyas, but, also to reduce any dangers and
risks associated with awakening Kundalini Shakti. The general
idea is not to activate the chakras by excessively using the
Beej Mantas (seed sounds) associated with each chakra or
other direct methods; the idea, instead, is simply to prepare
the system physically, emotionally and mentally for greater
and greater flow of Kundalini Shakti. The approach is to trust
the Universe to awaken this energy in accordance with the
level of preparation. This approach helps avoid many of the
difficulties involved with the premature awakening of Kundalini
that one sometimes comes across in the literature.
5. Kundalini Yoga Teachings:
1. It is suggested to initially learn Kundalini Yoga from a teacher
who can ensure that the knowledge is accurately transferred.
If possible you should at least try to attend a few live yoga
classes so that you can get a feel for the kriyas, asanas, and
pranayamas. But keep in mind that the real Guru is within
and is always available to guide you if asked.
2. There is also some good literature and websites available
which provide guidance and resources for practicing kundalini
yoga. You can look for books written by Swami Satyananda
Saraswati andRavi Singh or visit their websites for more
information. Of course you can also go to the Kundalini
Yoga Section or the general Yoga Section of this website for
plenty of good stuff too :-D.
6. When to Practice Kundalini Yoga: In general Kundalini Yoga
should be practiced in the early morning hours. But if you can’t do
your sadhana at that time, it is fine to practice at other times of the
day as well. Some kriyas, such as those that help you sleep, etc. of
course need to be practiced at their designated times. Below are
some reasons to motivate you to practice in the early morning
hours. You can also ready The Secret on How to Become an
Early Riser if this is something you want to accomplish.
1. Early morning is called brahmamuhurta in Sanskrit. It literally
means “The Divine Time.” This is the time of the day when the
spiritual energy on our lovely planet is at its highest.
2. The air at this time is fresh and contains the greatest amount
of prana (cosmic life force).
3. The mind is also fresh and unburdened with the worries of
everyday life. This will help in the practice of concentration
and meditation.
 8

4. This is the time of day when you are least likely to be

distracted by the hustle and bustle of everyday life.
5. The stomach is empty, which is necessary before practicing
many of the Yoga asanas and pranayamas.
7. Where to Practice Kundalini Yoga: It is important for the place
where you practice Kundalini Yoga to be neat, spacious and clean,
but more importantly it should be well ventilated. You can also use
a fan to keep the air fresh, but make sure it is not pointed directly
at you. Practicing outdoors is fine as well, although in direct
sunlight it may become too warm due to the energetic pranamayas
and exercises.
8. Tools for Kundalini Yoga Practice:
1. It is fine to use inspirational music when doing the Kundalini
Yoga kriyas and sets, but music in general should not be used
when doing the meditations, unless it is specified otherwise.
2. You can use a firm cushion, yoga block or folded blanket to sit
on if it helps take the pressure off your knees, hips and back.
You may also use a zafu, smile cushion and zabuton to
practice the meditations or kriyas if you like. I have ordered
my zafus and zabutons from here and have been very happy
with them zafu.net.
3. It is recommended for obvious reasons to make sure you are
not practicing on a slippery surface. A yoga mat or
appropriate yoga rug should be used.
4. To help you stretch and hold certain asanas it is fine to use a
yoga blocks or yoga straps.
5. Yoga neck pillows or folded blankets are fine to use to support
your neck or lower back (by placing under your knees) during
relaxation periods while in shav asana and similar asana.
9. Medical Conditions and Kundalini Yoga Practice:
1. Kundalini Yoga should never be practiced under the influence
of alcohol or drugs. You are about to awaken the most potent
force within yourself, trust me you wont need to get a high of
anything else once you start this journey.
2. If you are taking prescription medication, or are under medical
supervision you should check with your health care provider
before starting a Kundalini Yoga Program.
3. If you are pregnant you should check with your health care
provider before proceeding. There are also Kundalini Yoga
kriyas specifically designed for Pre-natal and Post-natal
periods.
10. Kundalini Yoga Attitude: Be committed and trust in the
Universal Forces to guide, nourish and deliver you. Kundalini Yoga
is a very powerful science and you will find it an invaluable asset in
helping you reach and surpass your maximum potential.
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3. Kundalini Yoga Seven Chakra System

Overview
Posted in Kundalini Yoga,Personal Development,Yoga Pranayama by Anmol Mehta

The Seven Chakras of Kundalini Yoga

What exactly are Chakras? How do they function? How can they be
worked on? This article will look to answer these and other key questions
regarding them, as well as give an overview of each of the Chakras that
make up the Kundalini Seven Chakra System. Although, books can easily
be written on this topic this document will concentrate on providing the
most important aspects of this profound science.

Charkas are the center piece of the Yogic Energetic model of man.
Chakra, which literally means wheel, is best thought of as a Multi-
Dimensional Energy Vortex. By multi-dimensional I mean that a Chakra
bridges across the many dimensions that make up a human being.
According to Yoga there are 4 bodies that constitute a complete human
being. These are the physical body, psychic or astral body, the mental
body and finally the causal body. Chakras reside in the astral body, and
serve as transformers to move energy between these various bodies.

The astral body can be thought of an etheric double of the physical body.
Through it runs a vast complex of channels (nadis) that carry the energy
of life (prana, chi or life-force). The quality and quantity of prana flowing
through the nadis determines the health of the Chakras with reside there.
The Chakras, as we mentioned are energy vortexes. They are opened and
balanced by this flow of prana. The Chakras lie along the spine from the
base to the top of the head and there are seven main Chakras. Each of
these Chakras govern the physical region where they are situated and
also, are responsible for certain emotional and personality traits. As they
are properly activated and energized by the correct flow of prana, the
corresponding physical regions are rejuvenated and emotions of a higher
quality are embraced.

The seven Chakras and their main areas of influence, both physical and
emotional are given below. The format is Chakra Name: Location:
Primary Physical Influence: Primary Emotional/Personality Influences.

1. Mooladhara (Root) Chakra: Perineum: Excretory Systems: Physical

Security & Fear

2. Swadhisthana (Sex) Chakra: Base of the Spine: Sexual Systems: Self-

Expression & Creativity
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3. Manipura (Naval) Chakra: Solar Plexus: Digestive Systems: Willpower &

Anger

4. Anahata (Heart) Chakra: Center of the Chest: Circulatory and

Respiratory Systems: Love

5. Vishuddhi (Throat) Chakra: Throat: Auditory and Speech Systems:

Communication

6. Ajna (3rd Eye): Center of head, directly in line with center of forehead:
Eyes & Perception: Intuition

7. Sahasrara (Crown): Top of Head: Brain and Nervous System: Bliss

Now that we know what Chakras are and what they do, lets see how we
can work on them. The key to opening and balancing Chakras is by
purifying the Nadis of blockages and increasing the flow of Prana. This is
best done through the use of Yoga and Pranayama. Yoga, specifically
Kundalini or Kriya Yoga, and Pranayama are the essentially the science of
Chakra Activation. They are designed to systematically dissolve the debris
that collects and blocks the flow of energy through the nadis. When the
flow increases, the Chakras are opened and, over time, become optimally
balanced. This leads to higher levels of awareness and consciousness —
which is to say that it leads to a human being achieving their highest
potential.
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4. Kundalini Awakening Symptoms

Posted in Enlightenment Experiences,Kundalini Yoga,Tantra & Sex by Anmol Mehta

Symptoms of Kundalini Awakening

Real Life Experiences & Descriptions of Kundalini Rising

Are you going through a kundalini awakening episode or experience?

Let’s find out…

Kundalini awakening symptoms are truly a very intriguing subject. Really

there is no correct answer to the question, "What are the symptoms of
Kundalini Rising?", as thankfully, each of us is absolutely unique and thus,
on a unique trajectory on the path to Kundalini Awakening. That said,
there are some common kundalini experiences that are often reported,
which I would like to share with you in this article.

Although we can draw up endless lists of symptoms from third party

accounts, I would like to instead make this series about kundalini
symptoms that you or I have actually experienced. In this article, I will
give a recent account from one of my students about what she
experienced shortly after class, and then I will add my own kundalini
experiences and observations as well.

In the comments section, I encourage you to add any kundalini awakening

experiences or symptoms you have felt, so others can better understand
what they might be going through. Here is the recent email I received
from my student, Aida:

Aida’s Experience of Kundalini Awakening:

I am a student of the "Gentle Kundalini Class". I just finished taking a

series of exercise specifically for the spine.

As I left the class I felt energized as I usually feel after each class, but this
time it was a little different, I was feeling extra aware of my surrounding.
Like a light turned on. My back was so straight. It lasted all day.

If I could go to class every morning I would go. It makes my day start

right in every way. And there are times when I am not feeling like going
to class and I push myself to go and do not regret it.
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Thank you for being my teacher.

Aida D.

For those interested, here is a link to the Spinal Warmup Kundalini

Yoga Kriya we did in class that day. Thank you Aida, for sharing your
personal experiences with us.

This particular experience of kundalini is very interesting and significant.

This is because it is the common experience of advanced meditation and
of kundalini yoga. In the article, Powerful Kundalini Yoga Battles
Profound Zen Meditation, I described my own such experience with
kundalini awakening, but not from doing kundalini yoga, but instead from
doing Silent Mind Meditation!

Aida’s experience points at the two things that all yoga and meditation
boils down to. Energy and Awareness.

My favorite description of Kundalini Yoga is, "The Yoga of Awareness," and

as you see from her account, she felt more aware, as the energy of
kundalini had risen up her spine. In meditation, it is the same. The
demand for intense awareness, in order to comprehend the thought
process via direct perception, leads to energy (kundalini) rising up and
elongating the spine. Awareness then follows.

Jiddu Krishnamurti describes this experience of kundlaini energy flowing

up the spine as "The rush of water filling up and thus causing a pipe to
stand erect."

When we insist that the spine be straight during meditation, it is simply to

facilitate this awakening and thus, to assist in being more aware. I have
experienced kundalini rising and puling up with such force, during
meditation, that it sometimes make me feel as if I am going to be
launched right off the ground or as if it’s going to pull my head off and up
into the sky.

Symptoms of Kundalini Awakening:

I am going to describe some of the physical symptoms my students or I

have felt due to kundalini awakening. I know there are many emotional
and mental symptoms as well, and you are welcome to share those with
us in the comments section below. I am grouping the experiences into 3
categories, common, uncommon and rare, according to what I have
observed.
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Common Kundalini Awakening Symptoms:

 Tingling in the body and brain region. Also sometimes described as

ants walking, tickling energy or flushes of energy. The brain being
flushed with energy is quite pleasant :-).
 Heat or cold in the system, or running along various channels and
chakra centers.
 Fluttering or twitching of muscles.
 Pinching or burning in various regions of the body or brain.

Uncommon Kundalini Awakening Symptoms:

 Pressure in the Third Eye Region (Ajna Chakra). This is pressure,

tingling or other sensation in the center of the forehead. Can go on
for years (14 years and counting so far for me). Caution: If the
pressure, due to certain practices, intensifies to uncomfortable
levels you feel are "immense", you should cease that practice and
consult a competent kundalini yoga teacher.
 Sudden bursts of energy anywhere in the body. These are almost
always short lived, from a few seconds to a few minutes.
 Spontaneous yoga asans or kundalini yoga movements. They may
come on spontaneously, or they may take over, as if on auto-pilot
when one is practicing Kundalini Yoga Kriyas or Exercises (For
an example see article: Explosive Kundalini Rising in Class
Today).
 Kundalini Shakti rising up and elongating the spine.
 Incredible feeling of love and desire for your partner (not ordinary
lust, alcohol induced or otherwise :-). Usually comes upon you
spontaneously, deep in the night. Sex feels like it’s the first such
experience and the intense feelings of attraction emanate from
somewhere beyond yourself.
 Unfortunately, pain in the lower back, back of the neck and
headaches.

Rare Kundalini Awakening Symptoms:

 Experience of divine light within. Very intense light, usually pure

white and incredibly beautiful. I call it the Radiation of the Lord.
 Tremendous vibratory energy (sometimes feels like it’s coming from
the inner ears). Very blissful, but can intensify to the point where it
would completely overwhelm your consciousness if you let it.
 Spontaneous bliss, intensely pleasurable.
 14

 This one is a bit scary. Complete paralysis of the body. Complete

immobility and rigidity takes place. As with the all consuming
vibratory energy, it requires some courage to allow.
 This one is exceedingly rare. I have experienced it only once in my
life, and have only ever read about it being experienced by one
other – the master of awareness, G. I. Gurdjieff. The arms and
legs churn like that of a baby. It happens naturally and cannot be
simulated. It is also intensely pleasurable and quite a remarkable
experience.

There are of course a wide range of transcendental experiences, some of

which you will find described in the category Spiritual Enlightenment
Experiences. Above, I have provide those that are more commonly
associated with kundalini awakening, although many would argue,
including Swami Vivekananda, that all enlightenment experiences have
to do with kundalini entering the brain region in some capacity.

So if you have experienced some kundalini symptoms as well, please do

share them with us below. I think it will benefit others identify if what
they are going through is actually symptoms of the ever mysterious
kundalini awakening.
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5. Dangers of Kundalini Yoga

Posted in Kundalini Yoga by Anmol Mehta

Is Kundalini Yoga Dangerous?

Dangers of Kundalini Awakening

Is Kundalini Yoga dangerous? Ah yes, the question I get asked more and more as people
learn about Kundalini Yoga is general or discover this website. Kundalini Yoga is certainly
a powerful science and if not approached with intelligence and respect it can produce
some challenges and difficulties for the practitioners. That is not meant to discourage
you from taking up it’s practice, it is meant to help guide you so that you undertake
Kundalini Yoga practice safely and thus, enjoy the enormous benefits that this form of
yoga bestows (SeeRapid Benefits of Kundalini Yoga Practice & Top 10 Health
Benefits of Yoga Practice for more details on the benefits of yoga).

Kundalini Yoga is favored over other forms of yoga, because of the rapid gains that can
be made by those who practice it sincerely. What this means in practical terms, is that
Kundalini Yoga can more quickly purify your energetic channels, charge and balance your
chakras (energy centers) and awaken in you greater and greater flow on kundalini shakti
(energy), than other forms of yoga. Thus, it is the fast track to spiritual growth and
enlightenment. This is great, but herein also lies the danger. Improper Kundalini Yoga,
coupled with incorrect lifestyle and preparation, can unleash more energy in you than
you are ready for.

This premature awakening of kundalini or excessive flow of shakti (energy), before the
body is ready to handle it, is the danger with improper Kundalini Yoga practice, or with
kundalini shakti in general. The reasons for kundalini awakening are vast and varied,
and sometimes have nothing to do with yoga practice at all. You can read about the
difficulties that sometimes arise with such kundalini awakening in the popular
article Symptoms of Kundalini Awakening.

Ideally, you want kundalini to awaken as per your body’s capacity to handle her and to
that end, there is no better approach to preparing the body than intelligent yoga practice,
and specifically intelligent Kundalini Yoga practice.

So what is intelligent Kundalini Yoga practice and how do we go about awakening

kundalini safely and wisely? In many articles on this blog I have provided such important
safety guidelines and in this article I would like to put all that wisdom together so that
it’s easily accessible for all who are interested.

Below are these important guidelines to help you minimize the danger of premature
kundalini awakening and thus, avoid the problems that this condition can sometimes
cause.
 16

Guidelines for Safe Kundalini Yoga Practice:

1. Don’t Over Strain:

This is rule number one for minimizing the danger of premature kundalini awakening by
ensuring you are not going further than what your body is ready for. This applies to the
practice of all forms of yoga. Weather you are doing yoga breathing exercises
(pranayama), yoga poses (asans) or kundalini yoga sets (kriyas), you should not push
excessively. Of course some challenge is good, but you are looking to develop your
capacity systematically, so keep that in mind and aim for steady progress. Remember,
the turtle beat the hare.

Two more important safety notes when it comes to doing your Kundalini Yoga practice.
First, be sure to warm up before doing any difficult kriyas (sets) or asanas (postures).
Second, be sure to work around injuries and use modifications for advanced poses
whenever necessary.

2. Don’t Do Excessive Chakra Meditations:

I constantly have yogis reaching out to me, both online and at my studio, who have
focused exclusively on Chakra Meditations and thus, created imbalances for themselves.
I have given some powerful Chakra Meditation techniques in the following 2 articles, The
Top 3 Chakra Meditation Techniques and the very popular AUM Mantra Meditation
for Opening the Third Eye Chakra, and although, I expect you to learn and use these
techniques, I have advised that they should not be the only focus of your Kundalini Yoga
practice.

Chakra Meditation techniques, directly stimulate and open the chakra points, which then
creates the greater flow of kundalini to take place in the respective regions. The danger
of course, is if the nerves, glands, organs, psychic pathways (nadis), etc, are not strong
enough to handle this flow. As thhen it can create imbalances and issues for you. So the
advice is to practice such direct techniques only after you have sufficiently developed
your level of fitness, health and strength of internal systems. This of course you can
accomplish by practicing Kundalini Yoga Kriyas Sets, Hatha Yoga
Asanas and/or Yoga Breathing Exercises (Pranayamas), regularly and sincerely.

3. Danger of Using Drugs:

Unless you are a wandering naked sadhu (Naga Yogi) or a developed Aghori (see
article Nude Yoga Exposed), it is very unlikely you are a master of how to use
narcotics. The techniques of how to prepare, mix and use narcotics (and certain rare
herbs) for awakening kundalini, is still held in great secrecy and if you want to learn this
alchemy, you are going to have to take a trip to India and get initiated. There are other
ancient religions that also know some of these secrets (like the varied use of tobacco by
the American Indians, etc.), but most of that knowledge is also not easily available. So,
I suggest you just stay away from drugs all-together.

Besides recreational drugs and tobacco, even alcohol, which has a strong affect on
kundalini can be dangerous to a practicing yogi and therefore, should be approached with
 17

care. Overall, I am not an advocate of the use of chemicals to facilitate kundalini

awakening as more often than not, the end result of such attempts is bad.

4. Get Healthy First:

Before jumping into any advanced Kundalini Yoga practice, you should first try to heal
yourself from any serious diseases or illnesses. Of course, yoga itself is very helpful in
this matter, but what I am saying here is that you should not jump ahead to doing
advanced yoga if you are suffering from serious health issues. Resolving the health
issues should be a priority and during this healing phase, only use gentle yoga
techniques instead. This will minimize the danger of complicating your health issues with
kundalini imbalances.

In addition to practicing gentle yoga to help heal yourself, you should employ Ayurvedic
treatments as well. Ayurveda is the ancient science of health and healing, and goes
hand in hand with Kundalini Yoga practice. You can get more information on Ayurveda
via the following links: Introduction to Ayurveda – The Science of Self-
Healing and Ayurveda Category Articles.

You will find Ayurveda to be an invaluable resource on the path to enlightenment and
healthy living. It will not only help you achieve optimum physical health, but will also
help you find emotional and mental balance, both of which are also prerequisites to
advanced Kundalini Yoga practice.

5. Make Time & Space:

Kundalini awakening is not a predicable process. It affects each of us differently and it is

advisable to give yourself time and space to allow this process to run it’s course when
required. I am not suggesting here that you need to join an ashram, but I am saying
that if you have awakened kundalini, then there will be times you need to just rest, relax
and be alone. By not providing such down times, you increase the danger of imbalances
as kundalini is not able to complete the work she is doing within you.

6. Attitude of Gratitude & Prayer:

Don’t underestimate the value of right attitude when it comes to eliminating the danger
that kundalini shakti can pose as she awakens. It is perhaps the best tool at your
disposal, to help you make safe and graceful progress on the path of full kundalini
awakening. Be respectful, appreciative, devoted and humble and the great Shakti, as
well as the Universe, will cooperate with you. Here is a nice vedic mantra to express
your love and devotion, but feel free to use your own methods as well: Greatest Vedic
Mantra to Express Gratitude.

In addition, before doing your Kundalini Yoga practice always start by asking for
protection, guidance and inspiration. This ensures you are approaching these cosmic
forces with the correct state of mind and heart. Here are 2 articles detailing how to do
this: AUM Mantra Video for Starting Kundalini Yoga Class & Can a Guru Help with
Enlightenment.
 18

Summary of Danger of Kundalini Yoga Practice:

Life is dangerous. There is no getting around it. You can, if you wish, hide in a cave and
play it safe until Yama Raj (Lord of Death) comes knocking, or you can choose to
embrace the adventure. Kundalini Yoga & Meditation practice are doors to infinity and
they are an exploration of the unknown. In fact, they finally take you to the doorway to
the Great Void, at which point knowledge and mind end, and to enter requires the faith
and courage to just let go.

Kundalini Shakti is the wave you ride on this journey to the beyond. There are certainly
dangers on the way, but if you follow the guidelines above it will go along way in making
your journey safer and smoother. My best wishes are always with you.
 19

6. Chakra Healing | How to Analyze &

Balance Your Chakra Centers
Posted in Emotional Mastery,Kundalini Yoga,Personal Development by Anmol Mehta

How to Heal & Balance Your Chakra Centers

Chakra Analysis

The Kundalini Yoga Seven Chakra model is a great way to approach your
personal development and spiritual growth. I have given an overview of
this model in the article Kundalini Yoga Seven Chakra System, and in
this article I would like to give you some guidelines on how use this model
to help you achieve your highest potential.

Essentially, Chakra points can be thought of as energy centers which

govern various regions of your body, and are responsible for various
personality traits and emotions. Balancing and healing these centers in
turn helps to rejuvenate and strengthen the corresponding organs and
glands in that chakra’s region, as well as uplift the emotions governed by
that chakra.

This healing and balancing process entails the following two steps. Chakra
analysis to help determine what center needs some work, and then yoga
exercises and meditation techniques to help heal and balance that center.
For each chakra I have given some guidelines below to help accomplish
both these steps. I have provided a way to analyze yourself to see which
chakra might be out of balance and then provided some treatment options
to help you correct this imbalance.

Below is by no means a comprehensive chakra analysis guide, as that

would be quite extensive, but it should give you enough information to
make a solid judgment of where your weaknesses lie, so you can start to
work on those areas.

The Chakra Analysis, Healing & Balancing Guide below points out the
primary emotions and traits a particular chakra center is responsible for.
Then it provides 4 questions to ask yourself to help you understand how
you are doing in that department. If you are answering "yes’ to most of
these questions for a particular chakra, it means you need to work on that
center. To do so, practice the yoga and meditation techniques provided to
heal and balance that particular chakra (these are links to the actual
articles with those techniques).
 20

Chakra Analysis, Healing & Balancing Guide:

1. Root Chakra:

Physical Security, Fear, Health

1. You feel physically insecure and weak.

2. You have constant health issues and illnesses.
3. You have a lot of fear.
4. You don’t feel connected to the Earth and a part of nature.

Yoga & Meditation Techniques to Help Heal Root Chakra:

Kundalini Yoga Crow Pose for Root Chakra Cleansing

Kundalini Yoga Cat-Cow Pose for Fighting Fear

2. Sex Chakra:

Creativity & Self-Expression

1. You suffer from sexual dysfunction.

2. You have trouble expressing yourself and conveying your emotions.
3. You lack creativity.
4. Your life is dull and monotonous.

Yoga & Meditation Techniques to Help Heal Sex Chakra:

Sat Kriya to Raise Sexual Energy

Hatha Yoga Butterfly Pose

3. Navel Chakra:

Willpower & Anger

1. You lack willpower and determination.

2. You have anger issues.
3. You have control and power issues.
4. You have low energy.
 21

From the above I am sure you see why Kundalini Yoga emphasizes
working on the Navel Chakra before all others. Without it functioning
properly, you have neither the energy nor the willpower to bring about
positive change in yourself.

Yoga & Meditation Techniques to Help Heal Navel Chakra:

Kundalini Yoga Stretch Pose

Core Abdominal Power Yoga Set
Yoga Ab Exercises & Workout for Toned Stomach
Kapalbhati Yoga Pranayama

4. Heart Chakra:

Love, Grief, Forgiveness

1. You have a hard time forgiving others and have many enemies.
2. You are often depressed and sad.
3. You don’t feel much empathy or compassion for others.
4. You are not charitable.

From the above, you will see why many yoga and meditation teachers feel
that the heart center is the place to concentrate one’s efforts. This center
is especially important for those drawn to the devotional path to spiritual
growth.

Yoga & Meditation Techniques to Help Heal Heart Chakra:

Kundalini Yoga Jesus Pose for Sacrifice & Inner Strength

Hatha Yoga Camel Pose
Heart Chakra Opening & Balancing Set
So Hum Mantra Meditation Technique

5. Throat Chakra:

Communication, Thinking

1. You have a hard time communicating your thoughts and ideas.

2. You are not a clear thinker.
3. You are not a good listener.
4. You gossip too much.
 22

Yoga & Meditation Techniques to Help Heal Throat Chakra:

Yoga Neck Rolls (from the Kundalini Yoga Spinal Warm-up Series)
Hatha Yoga Camel Pose
Hatha Yoga Plough Pose
Hatha Yoga Shoulder Stand

6. Brow Chakra (Third Eye):

Intuition, Psychic Powers

1. You don’t have much intuitive ability.

2. You don’t feel like you have much guidance from within.
3. You have not experienced much that is out of the ordinary.
4. You find the world dull and mundane.

The Third Eye is another chakra which is often the focus of early kundalini
work. This is because opening and balancing this center provides you
access to inner guidance and the ability to “feel” your way through life.

Yoga & Meditation Techniques to Help Heal Third Eye Chakra:

AUM Mantra Meditation Technique to Open Third Eye

7. Crown Chakra:

Spirituality, Bliss

1. You are not at all spiritually motivated.

2. You have not experienced much in terms of spirituality or
transcendence.
3. You don’t see the poetry of life and nature.
4. You are too materialistic and frivolous.

Yoga & Meditation Techniques to Help Heal Crown Chakra:

Kundalini Yoga Crown Chakra Meditation Technique

 23

Chakra Analysis & Healing Summary:

These guidelines will get you started on analyzing the state of your
chakras and determining where you need the most help. I would suggest
picking the weakest chakra and working on it for 1 to 2 weeks and then
re-assessing yourself to measure the progress. From there move to the
next weakest chakra and continue on from there.

I will be adding to this document more yoga and meditation techniques to

help open and heal various chakras as I publish them on the website, so
be on the lookout for that. Remember a balanced and healthy chakra
system, means a balanced and healthy life. Have you done your Yoga,
Pranayama & Meditation for today ?
 24

7. How to Teach a Fantastic Yoga Class –

Part 1
Posted in Kundalini Yoga,Yoga by Anmol Mehta

Online Yoga Teacher’s Training

How to Teach a Kundalini Yoga Class

(The complete teacher’s training article has been completed now can be
found here: Comprehensive Guide to Teaching Yoga. And if you are
interested in becoming a yoga instructor you will find my popular and
affordable yoga teacher training program details here: Online Yoga
Teacher Training.)

My good friend and author of the great Yoga Blog PranaFlowNZ, Kara-
Leah Grant, dropped me a note the other day with a suggestion that I give
some pointers on how to teach the yoga
techniques and meditationsthat I publish here on Mastery of
Meditation & Yoga. I thought this was a great idea, and so would like to
kick off this new topic with a discussion of how to teach a great yoga class
in general first. Also, going forward I will include teaching tips for the
exercises and meditations as well that make up the free yoga &
meditation e-books and videos.

I obviously love to teach, which is luckily also the Universe’s plan for me
and is what I was born to do according to my numerological reading,
and if through this website I can help others to become great yoga and
meditation teachers as well, it would just be icing on the cake .

For those who have not taken a live Kundalini Yoga class, I strongly
suggest you to try one. It is quite a blast. Here is an article with my
thoughts regarding the Benefits of Group Yoga Practice.

What I will present below is the sequence and details that I have found to
work best in teaching a yoga class. The instructions are specifically for a
Kundalini Yoga class, but they certainly apply to any other type of yoga
class as well.

Typically a single class can be broken down into 3 phases. I will call
them, Orientation, Warm-up and finally The Work. Below is how these
come together to form a great class and a great, transforming experience
for the students. In this article I will cover the Orientation phase, and in
the next part will cover the other 2 phases.
 25

One final note before I jump ahead, is that this is also a great sequence
for you to follow for your own personal yoga practice.

Teaching a Yoga Class Phase 1 – Orientation:

Objectives:

1. Get the students settled in.

2. Ensure the spacing is correct for safety and comfort.
3. Get their mind and awareness into the here and now.
4. Introduce/Accomplish some silent meditation.
5. Give a short overview of the yoga style, class structure and planned
yoga set.
6. Give important practice instructions to the newbies.

Yup, in every class I try to cover the above, unless there are no new
students there. If all the students are veteran yogis, then you can skip
items 5 & 6. To tell you the truth, such classes are sometimes more fun
for the teacher, because it means the intensity can be turned up a notch
and more challenging techniques can be practiced. Here now are details
of each of the items above.

Items 1, 2, 3 & 4 Above:

As the students file into the class, I make sure the early ones move up
and near to where I sit, as for some reason students always tend to keep
more of a distance from the teacher than they need to. I don’t like to feel
lonely sitting all by my lonesome at the head of the class . This is of
course so that the late comes, and there always are some and you know
who are , can join in towards the back.

I am also making sure during this time that spacing is good between
students, which generally means that they should be able to spread both
arms out to their sides without hitting anyone. In addition, I am usually
pointing out cushions, mats, water, etc to newcomers as well. Shortly I
announce the start of the class, and immediately get everyone to start
long deep breathing.

After few long deep breaths, I give instructions to start breath awareness
meditation (posture, technique, etc). I find the long deep breathing
initially gets everyone to relax and awaken, and the breath awareness
meditation (essentially Zazen – Zen Meditation Technique) gets
everyone’s mind into the present, where all the work is going to get
done. I will vary the demands of this meditation from time to time,
depending on the expertise of the students present.
 26

During this time of Zazen, the last few students generally arrive and I
move onto items 5 & 6 next.

Item 5:

Now I give a short overview of Kundalini Yoga, what it entails and how it
works. This is for the new comers, thus the veteran yogis can just tune
me out and continue to work on their meditation. Specifically here I
mention the mechanisms Kundalini Yoga uses to work it’s magic and also,
some details of how this all helps to rejuvenate and heal the body/mind
complex. You can get details on this information in the Introduction to
Kundalini Yoga article.

In addition, I let the students know what the class structure is going to be
exactly. I find this helps put them to ease and helps them know how the
class is going to flow. I also here let them know which particular aspect of
their being we are going to focus on today (the theme of the Yoga Set), as
I always find sharing this information to be very motivating and
encouraging to them. My class structure is generally the following…

 Meditation and orientation period.

 Tuning in to their Higher Self and the Universal Energy.
 Breathing exercises (pranayamas) to get their energy going.
 Warm-ups.
 Main Yoga Set.
 Relaxation.

Item 6:

This part is perhaps the most important aspect of the orientation and here
I now give the key guidelines I want the students to follow. Essentially
the following points are covered here.

 I tell them, I will demonstrate first the pose or exercise, which after
observing they do with their eyes closed.
 All breathing is done through the nose, unless otherwise instructed.
 Use the modifications for tough exercises.
 To not overdo, be careful with injuries and work around them
whenever possible.
 To not compete and not worry about how anyone else is doing.
 Throughout the class to do the practice will full awareness.
 27

8. Warming Up Correctly | How to Teach a

Great Yoga Class – Part 2
Posted in Kundalini Yoga,Yoga,Yoga Center Classes by Anmol Mehta

Warming up for a Yoga Class

Yoga Tips for Teachers

In part 1 of the series, How to Teach a Fantastic Yoga Class, I

explained that there are typically three sections to a Yoga Class. These I
called, Orientation, Warm-up and the Work. In part 1 I also went over the
orientation section and discussed what items one should cover in that
section. In part 2 here I will cover the Warm-up section, which when well
put together, goes a long way in helping make the class a terrific
experience for the students.

Also if you are looking to become a certified yoga teacher, I invite you to
check out my affordable and popularOnline Yoga Teachers Training
Course.

Section 2: Warm-up

Don’t ever underestimate the importance of the warm-up phase. Also,

don’t underestimate the benefits it bestows. A well planned warm-up, will
not just help the students get the most out of the set you are planning to
teach, but in and of itself will cover many areas that should be worked on
a daily basis. These two points are what I take into account whenever I
am designing the warm-up phase. In addition, you should also start a
class by helping the students tune in to their Higher Self and the Universal
Mind, to get protection, guidance and inspiration.

Here are the objectives you should shoot for with the warm-up section:

Objectives:

1. Tune in to your Higher Self / Universal Mind.

2. Get the students energy going.

 28

3. Cover the must do everyday yoga stretches and exercises if possible.

4. Prepare the student’s body for the final yoga set, so they can get
maximum benefit from it.

1: Tuning In

Always start a class with tuning in. Yoga is not just a physical science. It
is a spiritual science and without spirit, you may as well be doing aerobics
or something. In yoga, whether you have been explained it or not, you
are dealing with cosmic energies, you are dealing with Kundalini &
Prana. Such energies should be approached with respect, and the
purpose of tuning in is ask your Higher Self and the Universe for
Protection, Guidance and Inspiration. This ensures the energies do not
harm you, you are guided correctly and you are provided ample
inspiration to see the journey all the way back to the Source.

This tuning in you should also do prior to doing your personal yoga
practice as well. There are many ways to tune in and accomplish the
above. Silent prayer, AUM mantra chanting or the beautiful Ong Namo
Guru Dev Namo mantra that we use in Kundalini Yoga. You can see an
actual demonstration of this tuning in in the following video article: AUM
Mantra Video for Starting Yoga Class.

Also, for teachers who teach classes in club and gym settings. I have
myself taught in such environments and have had no problems in
including this tuning in phase in those classes as well. So don’t shy away
from it simply because you think the students will be turned off. Do it
with confidence, and they will embrace this aspect of the class
wholeheartedly.

2: Energize the Students:

After the meditation period and tuning in phase the students are calm,
peaceful and relaxed… really they are tooooo calm, peaceful and
relaxed , so it’s time to fire up their systems to get their energy flowing
and get them going. So hit them with some powerful vitalizing
pranayamas here. Here are some suggestions.

4 Part Deep Breathing

Kaplbhati Pranayama

Breath of Fire

Bhastrika Pranayama
 29

3-4. Daily Essentials & Essential Warm-ups:

Here I make sure I cover as much of the daily essential work as

recommended by yoga as I can. I almost always make sure we
do Butterfly Pose, which is great to start off with and we also
do Forward Bend, to stretch the all important life nerve. One tip is to do
these 2 poses before the breathing exercises so that the students, who
have by then been sitting with legs crossed for some time, get a chance to
stretch their legs. In addition, you can do these 2 exercises with Breath
of Fire (or Long Deep Breathing) so you accomplish the task of firing up
their energy as well.

Next in the warm-up section I will do the all important Spinal Warm-up
Series. This is not just great for getting their back, hips, neck, shoulders,
etc warmed up, but this set heats up the cerebro-spinal fluid which runs
through the spinal cord. This is key, as it maximizes the benefit of the
yoga set you plan to do later, as through the spinal cord run the main
energetic channels which carry kundalini and prana up and down the
primary energy centers (chakras). For some more details of how this
works you can read the articleIntroduction to Kundalini Yoga.

One addition note, is that if your yoga set is not going to do any
abdominal work, then include some navel, third chakra work in this
section as well. This is also an area which one must work on each day.
Here are 2 sets from which you can get some good abdominal exercises to
use.

Core Abdominal Power Yoga Exercises

Terrific Ab Yoga Workout to Shape Stomach

In the final part of the series I will go over the Work phase of teaching a
yoga class. If you are a yoga teacher and would like to share any of your
warm-up tips, please feel free to do so in the comments section below.
30