Chakra Healing and Balancing

The Seven Chakras of Kundalini Yoga
What exactly are Chakras? How do they function? How can they be worked on? This
article will concentrate on providing the most important aspects of this profound science.
Charkas are the centrepiece 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 as 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
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
1| Chakra Healing & Balancing

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, let’s 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.

How to Heal & Balance Your Chakra Centres
The Kundalini Yoga Seven Chakra model is a great way to approach your personal
development and spiritual growth. Below are some guidelines on how use this model to
help you achieve your highest potential.
Essentially, Chakra points can be thought of as energy centres which govern various regions
of your body, and are responsible for various personality traits and emotions. Balancing
and healing these centres 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 centre needs some work, and then yoga exercises and meditation
techniques to help heal and balance that centre.
Chakra Meditation means to activate and balance a particular chakra, thus improving the
functioning of everything in that particular region as well as refining the associated
personality traits and characteristics. In some cases psychic powers associated with a
particular chakra are also unleashed.
For each chakra I have given some guidelines below to help accomplish both steps. I have
provided a way to analyse yourself to see which chakra might be out of balance and then
provided some treatment options to help you correct this imbalance.
This 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 points out the primary emotions and
traits a particular chakra centre 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 centre. To do so, practise the yoga and meditation techniques provided to
heal and balance that particular chakra.

Seven Chakra Kundalini Yoga Healing Set
The Seven Chakra model is the cornerstone of yoga and an excellent way to understand
oneself and approach one’s spiritual growth. I have explained this model in the following
articles, and understanding the seven chakra system will help you maximise the benefit of
this Kundalini Yoga Set.
The Kundalini Yoga set in this article is designed to work progressively through each chakra
sequentially. The set therefore allows each centre to be awakened and healed by the
focused energy and prana of each respective exercise. I have added an additional element
to this set, which is the visualisation of the colour associated with each chakra as you do the
exercises. This visualisation, complements the poses and postures, and helps to further
stimulate and activate each center.
Benefits of Seven Chakra Healing Set
The purpose of this set is to introduce you to the seven chakra system and give you some
tools and techniques to heal each chakra. There are many effective Kundalini Yoga Kriyas
which are focused on healing particular chakras and these are certainly worth learning as
well. I will provide such sets in the near future as well.
Below are the benefits of the Seven Chakra Healing Set:
 Helps familiarize you with your chakras.

 Helps awaken and heal your chakras.
 Promotes physical, emotional and mental balance.
 Increases your overall level of energy and vitality.
 Promotes overall strength and flexibility.
 Improves balance and coordination.
 Builds mental focus and concentration.
Seven Chakra Healing Set Practice Details:
Remember the golden rule is please do not overdo anything. Especially if you are new to
Kundalini Yoga, please use the beginner’s version for the exercises where ever provided and
back off if you feel uncomfortable or dizzy.

It would be very beneficial to do the Spinal Warm-up Series before doing this set as it will
help get the body ready and also, prepare the shushumna (central channel for the flow of
kundalini) to conduct the energy up the spine and through the chakra centres. This
preparation will greatly enhance the healing power of this set.
Spinal Warm-Up
One of the most important factors in maintaining a healthy body is a flexible spine. The
yogis say that youth is determined by the flexibility of your spine.
Low back pain and upper back stress are some of the most common health complaints of
adults. The best way to avoid backaches is to take care of your spine on a daily basis. There
are no quick fixes for back pain, but this exercise set is an effective maintenance program.
To Begin
Sit quietly and be with your breath. Consciously slow down the breath and breathe from the
belly. Be with the sensations in your body. Tune into your own rhythm. Allow a few minutes
to calm down, centre yourself and create your own space.
Tuning in
Before beginning Kundalini Yoga practice, always "tune in". Sit in easy pose, or any
meditation posture that you find most comfortable; with a straight spine and centre yourself
with long, deep breathing. Then place the palms together in Prayer Mudra at the Heart
Centre, fingers pointed up at 60º, base of thumbs pressing against the sternum. Inhale,
focusing at the 3rd Eye Point and the heart and chant the ADI MANTRA as follows:
"ONG NA MO" ("I call on Infinite Creative Consciousness")

while exhaling. The Ong is vibrated in the back of the throat, the cranium and nasal
passages. Properly done, it stimulates the pituitary and pineal glands which automatically
tunes us into higher consciousness. Ooooooong is long,(o as in oh) Na is short, Moooo (o
as in oh) is extended.

This mantra is chanted either on one deep breath, or if you need to you can take a sip of air
from the mouth, but do not breathe through the nose between the two parts of the mantra.
"GURU DEV NA MO" ("I call on Divine Wisdom")

Gu and Ru are short. Deeeeeev is extended. Na is short. And Mooo finishes up the
breath.
Inhale deeply through the nose before you repeat the mantra. Repeat 2 or more times. The
purpose of this mantra is "to tune in." So chant it as many times as you feel you need to get
connected. This chant protects and connects us with our higher selves. It also links us with
the "Golden Chain" of teachers who brought Kundalini yoga to the world. In other words,
our teachers are with us in suble body guiding and helping us.
Ong means Creator, Namo means to call upon, or to greet, Guru is the Teacher or the energy
that brings light and dispells the darkness. Dev means transparent or nonphysical.
Exercises
Rotate the Pelvis

Sit in easy pose. Place the hands on the knees. Deeply
roll the pelvis around in a grinding motion. Relax into
the movement. Make it a moving meditation.
Do 26 rotations or 1-2 minutes in each direction.
Benefits: This exercise opens up the energy in the lower

spine, massages the internal organs and aids in
digestion.

Spinal Flex
Sit in easy pose. Grab the ankles. As you inhale
powerfully, flex the spine forward, keeping the
shoulders relaxed and the head straight. Do not
move the head up and down. Exhale and relax the
spine back. Continue rhythmically with deep
breaths. As you inhale feel the energy go down
the spine. As you exhale feel it come back up to
the third eye. Mentally bring SAT down and NAM
back up the spine.
1-3 minutes or up to 108 times.

To end: Inhale deep, hold the breath, apply rootlock (mulbhand), exhale and relax. Sit
quietly and feel the energy circulate in your spine and throughout your body. This exercise
stimulates and stretches the lower spine.
Spinal Flex On Heels

Sit on the heels; place the hands
flat on the thighs. Continue spinal
flex as above with a powerful
breath.
1-2 minutes.
Benefits: This exercise works on

the mid spine and heart chakra
Neck Rolls: This exercise removes tension in the neck
and stimulates the thyroid.
Sit with a straight but relaxed spine. Adjust the head so
that you feel like it is sitting on top of the spine by slightly
moving the head back and bringing the chin down slightly.
Roll the neck slowly in one direction and then in the other.
Let the weight of the head move the head around. Do this
very methodically so that you go slowing through tight
spots and work out areas of tension. At least one minute
in each direction. After this exercise, sit quietly and be
with the sensations in your body and spine.

Side Twists
Sit on the heels. Place the hands on the
shoulders, fingers in front and thumbs in
back. Inhale, twist to the left. Exhale, twist to
the right. Twist your head to each side as
well. Gradually feel an increased rotation in
your spine. Keep elbows parallel to the
ground, allowing the arms to swing freely
with the body. This exercise can be done
standing up,
Continue 1-2 minutes or 26 times.
To end: Inhale center, hold the breath, apply

rootlock, exhale, relax and feel the energy
circulate, especially at the level of the heart.
Benefits: This exercise opens up the heart

centre and stimulates the upper spine.
Side Bends
In Easy Pose, clasp hands behind neck in Venus
Lock (fingers interlaced) and bend straight
sideways at the waist, aiming the elbow toward the
floor beside the hip. Inhale as you bend left, exhale
right. Don't arch or contract the back. Bend
sideways only. This exercise can be done standing.
1-2 minutes or 26 times.
Benefits: Side bends stimulate the liver and colon

and increase spinal flexibility.

Shoulder Shrugs
Still on the heels or in easy pose, shrug both shoulders up
on the inhale and down on the exhale.
1- 2 minutes.
To End: Inhale up, hold, apply rootlock, and relax.
Benefits: This exercise loosens up the tension in the

shoulders and relaxes upper back
Cobra
Lie on the floor with the palms on the floor under the shoulders. As you inhale, slowly arch
the spine up, leading with the nose, then chin, then pushing off with your hands vertebra by
vertebra, until you are arched back as far as possible with no strain in the lower back,
concentrating on a. good stretch from the heart center up. Breathe long and deep or
do Breath of Fire.
2-3 minutes
To end: Inhale, hold, pull
the energy up the spine
with the root lock. Exhale
very slowly and come
down one vertebra at a
time. Relax. 1-3 minutes.
Benefits: This exercise strengthens the lower back. Removes tension in the back and
balances the flow of sexual energy with navel energy.

Rock and Roll on the Spine
Bring your knees to your chest, grab them with
the arms, and rock back and forth on the spine,
massaging it gently from the neck to the base of
the spine. Make sure you have a soft surface.
1-2 minutes.
Benefits: This exercise circulates the energy and

relaxes the spine.
Alternate Leg Stretches

Spread the legs wide apart, grasping the toes or any other place on the legs where it is
possible to keep the knees straight. Inhale center and exhale down to the left leg, inhale
center and exhale down to the right leg. Move from the hips to open the pelvis. Avoid
simply bending and arching the upper spine. Keep the spine comfortably straight and get a
good stretch in the back. Loosen up the muscles, but do not strain them. Continue with
powerful breathing. 1-2 minutes.
To end: Inhale center, hold the breath, apply root
lock and then relax. Bring the legs together and
bounce them up and down a few times to relax the
muscles and massage them.
Benefits: Opens up the pelvis and stretches the

leg muscles.

Life Nerve Stretch
Legs outstretched, bring right foot into left thigh, and
slowly bend over the left leg to grab the foot or ankle (or
wherever it is comfortable), keeping the leg flat on the
ground. Breathe long and deep or do Breath of Fire. 1-2
minutes each side.
To end: Inhale deeply and exhale several times deepening

the stretch. Then slowly come up. Bounce the legs and
massage them. Switch sides and repeat.
Benefits: This exercise stretches the leg muscles and

loosens up the lower back.
Cat Cow
Come on the hands and knees, knees shoulder width
apart. Inhale as you flex your spine down and bring your
head up. Exhale as you flex your spine up in an arched
position with the head down. Keep the arms straight.
Continue rhythmically with powerful breathing, gradually
increasing the speed as your spine becomes more and
more flexible.
1-3 minutes.
To end: Inhale in saggy cow, hold, pull the energy up the

spine with the root lock. Exhale and relax on the heels.
Sit quietly and let the breath slow down. Feel the energy
circulate. Concentrate at the third eye.
Benefits: This exercise is known as the Kundalini

chiropractor. Done regularly it loosens up and adjusts the
spine.

Pick Me Up Exercise
Lie down on your back and simply relax for a
moment. Then bend your knees and draw the heels
up towards the buttocks, keeping the feet flat on the
floor. Grab your ankles and holding on to them,
slowly raise the hips up, arching the lower spine and
lifting the navel towards the sky. As you lift up,
slowly inhale through the nose. Hold the breath as
you gently stretch up, lifting as high as is
comfortable, then slowly relax down again as you
breathe out through the nose.
Slowly repeat this lifting up and down movement a

minimum of twelve times, synchronizing the
breathing with the movement of the hips, for a
maximum of 26 lifts. To go from the minimum
number of 12, to the maximum number 26, increase
your total. 1-2 lifts per day.
To end: Inhale up, hold the breath for ten seconds, pull in the navel and apply the root lock.
Then relax down, stretching the legs out. Totally relax and feel the energizing effect of the
exercise.
Exercise Tips: If you can't grab your ankles, let the arms be at your side and lift up using
the arms to help push you up. People with any history of lower back pain should check with
their doctor before beginning. Try to let your breathing do the work--inhale the hips up and
exhale them down. This exercise will automatically get you to breathe deeply. Keep the
eyes closed throughout this and other exercises so that you can feel your body move
rhythmically, without visual distractions. Rest on your back for two minutes after the
exercise and just enjoy its vitalizing effect!
Benefits: This exercise releases abdominal stress! It gives you an immediate boost of
energy throughout your body that lasts well into the day. It also stimulates your thyroid. It
allows you to breathe deeper and adds to your energy level. It moves the energy from the
lower spine to the upper spine.

Relaxation
Deeply relax your back, hands to the side, palms facing up. Simply be with the sensations in
your body and enjoy the feelings.
Concluding a Set
After a long relaxation, particularly one that follows a series of exercises, you will find that
doing the concluding exercises below helps to ground you and bring you back to reality:
1) On your back, begin rotating your feet and

bands In small circles. Continue in one
direction for 30 seconds, then in the other
direction for another 30 seconds.
2) Cat Stretch: Keeping both shoulders and

the left leg flat on the ground, bring the right
arm back behind the head and the right knee
over the left leg till it touches the floor on the
far side of the body. Switch legs and arms
and repeat the exercise.
3) Still on your back, bring the knees up and

to the sides, and rub the soles of the feet and
the palms of the hands together briskly,
creating a sensation of heat. Continue for I
minute.

4) Clasping knees to chest with both hands,
begin rolling on the spine. Roll all the way
back till the feet touch the ground behind the
head, and all the way forward till you're
sitting up. Do this 3 or 4 times at least.
(5) Sit up in easy pose, palms together in

prayer mudra at the heart center. Eyes are
closed. Inhale completely and say a prayer of
thanks. Exhale and let the thought go.
(6) A happy conclusion is to sing this song:

"May the long time sun shine upon you, all
love surround you, and the pure light within
you, guide your way on". Repeat.
Repeat if you wish. Then chant 3 long Sat

Nam's. Saaaaaaaaaat is long and Nam is
short.
Meditation
Sit quietly and meditate. Be present to the
sensations in your body. Increase your
awareness to include every part of your
body and spine. Consolidate your presence
by feeling all your sensations simultaneously
for at least one minute at the end.
2-5 minutes or as long as you like.
To end: Inhale and exhale deeply 3 times.

Raise your arms above your head, stretch
your spine, shake your arms and send
blessings to the world. Carry this feeling of
blessings and gratitude with you throughout
your day.

Chakra Analysis, Healing & Balancing Guide:
1. Root Chakra:
Physical Security, Fear, Health
a. You feel physically insecure and weak.

b. You have constant health issues and illnesses.
c. You have a lot of fear.
d. You don’t feel connected to the Earth and a part of nature.
Yoga & Meditation Techniques to Help Heal Root Chakra:

a. Kundalini Yoga Crow Pose for Root Chakra Cleansing
b. Kundalini Yoga Cat-Cow Pose for Fighting Fear
a. Kundalini Yoga Crow Pose for Root Chakra Healing
Kundalini yoga crow pose works primarily on clearing the root chakra (muladhara chakra),
but at the same time it also helps in opening the heart chakra (anahata chakra).
By working to cleanse and balance the root chakra, this posture helps to bestow good
health, strong sense of security, connectivity to nature and ample wealth. By balancing the
heart chakra, this yoga pose helps love, compassion, forgiveness and generosity flow
abundantly from you.
Crow pose is also common to various schools of yoga, including Hatha Yoga and Kundailini
Yoga.
Below you will find two illustrations of crow yoga pose. The first is a modified version of
crow pose, while the second is the full version. Please do feel free to use the modified
version, never risk injury by trying a posture you don’t feel ready to do.
Unlike other kundalini yoga exercises, this posture is done with the eyes open.

Modified Kundalini Yoga Crow Pose
Kundalini Yoga Crow Pose

a. Step-by-Step Instructions:
 Swat on the floor with legs shoulder width apart and feet flat on the ground with the
toes pointing outward.
 Reach forward with your arms and have your index finger pointing forward, while the
other fingers are interlaced.
 Gaze over your extended arms and stare out into infinity.
 Keep your back straight and begin Breath of Fire Breathing Exercise.
b. Duration:
 15 Seconds – 3 minutes.
 Start slowly and build up your time steadily from there.
c. Benefits:
 Opens and clears the root chakra bestowing great sense of security, connectivity to
nature, good health, fit body, proper perspective on diet, ample wealth and clear
practical, down-to-earth thinking.
 Balancing the root chakra also helps remove fears.
 Balances and heals the heart chakra, allowing love and compassion to flow.
 Increases flexibility in the groin and hips.
 Good for the health of the knee joints and ankle joints.
 Very good for toning and healing the elimination system of the body.
d. Practice Tips:
 Use the modified version illustrated above. You can also place a rolled up blanket or
hard cushion under your heels to help you with this posture.
 Be careful with your knees and only go as far down as comfortable, regardless of
whether you are doing the modified posture or the full pose.
 If Breath of Fire is too much, then switch to long deep breathing or normal breathing
which continuing to hold the pose.
 Feel your heart center expanding as you reach forward and stare out over your
hands into infinity.

b. Kundalini Yoga Cat Pose for Fighting Fear
Illustration #1: Kundalini Yoga Cat Pose
a. Step-by-Step Instructions:
 Come onto the floor on all fours. Make sure your hands are directly under your
shoulders, about shoulder width apart and knees are directly under your hips, about hip
distance apart.
 Next bring your head down and your chin towards your chest as you arch your back
up like a cat (pressing your stomach up as in illustration #1).
 After coming into cat pose inhale fully then EXHALE and HOLD YOUR BREATH
OUT. With your breath held out, start to pump your stomach as many times as you can
at about 1 pump a second or a little faster. Pumping your stomach means to pull/suck
in your stomach front wall towards your spine and then releasing it.
 Do as many pumps as you can with your breath held out and then take a deep
inhalation, then exhale completely once more and repeat the cycle. Do as many cycles
as you like.
b. Duration: 1 minute – 11 minutes.
c. Benefits:
 Helps fight fears and clears the diaphragm and abdominal region of emotional
garbage.
 Very good for the digestive system.
 It helps expand and build the nervous system.
 When the exhale/pump phase is done for longer periods of time, it can help one fight
the fear of death and build in one great courage and fearlessness.

d. Practice Tips:
 Initially do not overdo this exercise. Only hold your breath out for as long as
comfortable.
 Once you feel stronger and confident, hold your breath and try to stay relaxed even
as panic comes to the system due to breath deprivation. Please be intelligent and use
common sense here and DO NOT push too much.
 Incorporate this exercise at the end of doing Cat-Cow. It is an easy way to build it
into your daily practice

2. Sex Chakra:
Creativity & Self-Expression
 You suffer from sexual dysfunction.

 You have trouble expressing yourself and conveying your emotions.
 You lack creativity.
 Your life is dull and monotonous.
Yoga & Meditation Techniques to Help Heal Sex Chakra:

a. Sat Kriya to Raise Sexual Energy
b. Hatha Yoga Butterfly Pose
a. Sat Kriya
Sexual energy, according to Kundalini Tantra Yoga, is considered the most concentrated
form of biochemical energy in the human body. In addition, it is also considered the one
form of energy that can be used, not only for physical wellbeing, but also for the evolution
of consciousness. This is the primary reason why tantra yoga does not look to suppress
sexual energy, but instead devises techniques to raise the vibration of this profound multi-
purpose energy to help you with your spiritual growth.
One of the core techniques in Kundalini Tantra, which is designed specifically for raising the
vibration of sexual energy and stimulating kundalini directly, is Sat Kriya. Sat Kriya is a key
exercise in Kundalini Yoga and is recommended for everyone to do every day. In fact, for
men, who are looking to choose just one tantric yoga technique to do, Sat Kriya is the
exercise that is recommended.
Design of Sat Kriya – Tantric Yoga Technique to Raise Sexual Energy:
Sat Kriya is very powerful exercise for the transmutation of sexual energy and the
stimulation of kundalini shakti (energy).
Sat Kriya, like Sodarshan Chakra Kriya, combines several key aspects of Kundalini Tantra to
bestow its numerous benefits and below is a list of these components to give you an
understanding behind how this terrific technique works.
 As Sat Kriya directly stimulates kundalini (potential energy stored at the base of the
spine) it uses the beej (seed) Mantra SAT NAM to ensure that kundalini is being
approached with respect and reverence. Using this mantra creates a humble and

devotional attitude towards kundalini shakti, so that her ascent is peaceful and trouble
free.
 The vibrations of the SAT NAM mantra are also used by Sat Kriya to stoke and
hammer the sleeping energy at the base of the spine, thus stimulating her to awaken.
 The physical posture and movements of this tantric technique, increase the strength
of your sexual energy and also direct it upwards so that it can be used by the higher
centers.
 Body locks (bandhas) are further employed by Sat Kriya to channel the sex energy
upwards to be used for spiritual growth.
Benefits:
 Awakens Kundalini Shakti.

 Improves the entire sexual system and increases the vibrations of sexual
energy. Also, channels sex energy upwards to be used for higher functions.
 Cures deep seated fears, sexual or otherwise, and makes you courageous.
 Massages the internal organs to promote health and wellbeing.
 Helps the elimination system.
 Cures sexual dysfunctions.
 Balances and harmonizes the personality with the higher self.
Illustration #1 – Kundalini Tantra Yoga Sat Kriya Front View

Illustration #2 – Kundalini Tantra Yoga Sat Kriya Side View
Illustration #3 – Kundalini Tantra Yoga Sat Kriya Hand Position
Guided Sat Kriya:
 Sit in rock pose. (Rock pose means to sit back on your heels with your back straight
– Illustration #1 & #2).
 Stretch your arms straight up such that the upper arms are hugging your ears. The
elbows should be straight. Clasp your hands together, such that all the finger are

interlaced, except for the index finger of each hand. The index fingers are pointed
straight up and pressed together (Illustration #3).
 Elongate your spine upwards, lengthen your neck and subtly bring your chin back
and in, like a soldier at attention. This will align the spine with the back of your head.
 Now begin to chant SAT NAM as follows out loud. Speak the sound SAT powerfully
and as you say it pull your navel up and in towards the spine. Feel the sound SAT
hammer the base of the spine. Next, relax the belly as you say the sound NAM. The
sound NAM is made softly, as opposed to the sound SAT which is made powerfully. The
only movement you do consciously is the pulling in and relaxing of the navel.
 Continue to chant SAT NAM along with the navel contractions at about 8 repetitions
every 10 seconds or so. Find a good rhythm.
 To end, inhale deeply and apply root lock, diaphragm lock and neck lock with your
breath held in. Root lock is the contraction of the rectum, sex organ and lower navel,
diaphragm lock is pulling up and in of the diaphragm and neck lock is to pull the neck
muscles back while tucking the chin in and back slightly. As you apply all three locks,
visualise energy being propelled up the spine and into your brain. You may repeat the
application of triple lock (maha bandh) as above 2 more times if you like.
 After completing Sat Kriya you must rest (preferably on your back in corpse pose
[See Page 31]) for a time equal to that spent doing this technique.
Hints & Tips:
 Start with 1 minute a day, then work your way up to 3 minutes as a regular
practice. If you would like to master this technique, you can build up to 11 and then 31
minutes / day.
 You will notice that there is no special breathing associated with this technique, this
is because the breath takes care of itself during the exercise.
 When you apply Maha Bandha (triple lock) and hold your breath in towards the end,
only do so for a period of time you are comfortable with. Do not overdo it. In addition,
do not apply diaphragm lock during this stage, if you have heart problems or if it makes
you uncomfortable.
 An advanced hand posture is to have the hands pressed together (like in namaste
pose), instead of the finger interlaced. This advanced technique should only be
practised after you have mastered the basic method, as it will promote even greater flow
of energy which you must be ready to handle.

b. Hatha Yoga Butterfly Pose
This asana not only works to raise the frequency of your sexual energy, so that it can be
used to enrich the higher centres, but it also promotes flexibility in the all-important groin
region and hips. Meditators understand well the importance of flexibility in these regions,
as that helps them sit for long periods of time. In fact, if there was one asana I was asked
to recommend to help yogis sit in meditation, it would be Pooran Titali Asana.
Below are some illustrations of this simple yoga asana - two variations for the hand
position and two variations of how this stretch can be done, which is discussed in the
practice section.
Pooran Titali Asana 1
Yoga Butterfly Asana 2

a. Step-by-Step Instructions for Butterfly Asana:
 Sit up straight and bring the soles of your feet together in front of you.
 Wrap your fingers around your toes (illustration #1) and gently pull your heels in
towards your groin.
 Keeping your back straight, lean forward from the waist as far as comfortable.
 You should feel a good stretch in your groin region.
 Use your elbows as levers to push down on your calves or inner thighs.
 You may do this stretch with the Breath of Fire or with Long Deep Breathing.
b. Duration:
 1 – 5 minutes.
c. Benefits:
 Excellent yoga asana to improve the flexibility in the groin and hips region. Both
important regions for helping to sit in meditation.
 This asana transmutes sexual energy into higher frequencies, allowing it to be used
to nourish and heal the higher chakra points.
d. Practice Tips:
 A hand position variation you can use for this asana is shown in illustration #2. Here
I wrap my hands around my ankles instead. This technique can sometimes provide a
more intense stretch. Also, notice in illustration #2, how I am using my elbows to
accentuate the stretch by pressing down on my inner thighs.
 Another variation to how this asana can be practiced, is by bouncing your knees
gently (like a butterfly flapping its wings), instead of holding the stretch steadily. In this
variation, make sure you don’t force the legs too much. To assist in this variation you
can also hold your knees and press down gently on the downward stroke. This
technique, helps open up the hips more.
 As the end of this asana, you can inhale deeply, hold your breath and apply root
lock* to help redirect the energy back into the spinal cord.

*Root Lock (MulBandh)
What: Root Lock is like a hydraulic lock at the base of the spine. It coordinates,
stimulates, and balances the energies involved with the rectum, sex organs, and
navel point (i.e. the lower three chakras).
How: Three actions are applied together in a smooth, rapid, flowing motion. First,
contract and hold the muscles around the anus. Then contract and hold the muscles
around the sex organ (like stopping the flow of urine). Finally, contract the muscles
of the lower abdomen and the navel point toward the spine.
When: Frequently applied at the end of an exercise. Sometimes applied –

continuously or rhythmically – throughout a meditation or exercise. Breath held in or
out. Women on their moon cycle should not apply Root Lock.
Why: Crystallises the effect of an exercise. Blends prana and apana at the navel
center which, when mixed, opens the entrance to the sushmuna for energy to flow
up the spine. Stimulates the proper flow of spinal fluid.

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.
From the above you can see why Kundalini Yoga emphasises 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:

a. Kundalini Yoga Stretch Pose
b. Core Abdominal Power Yoga Set
c. Yoga Ab Exercises & Workout for Toned Stomach
d. Kapalbhati Yoga Pranayama
a. Kundalini Yoga Stretch Pose
Early in your kundalini yoga practice, it is important to focus on the abdominal area. This is
because strengthening your navel centre will not only give you important core energy to
develop your yoga practice, but will also help build your character and willpower, which are
essential for a long-term consistent, fruitful practice.
Below, you will find two illustrations of kundalini yoga stretch pose, the first is the normal
pose, and it is followed by an illustration of the modified version of stretch pose. You can
also switch back and forth between the two poses, as you develop your abdominal
strength. Below that are practice details and instructions for this most important kundalini
yoga exercise.

Picture of Kundalini Yoga Stretch Pose
Picture of Beginner Kundalini Yoga Stretch Pose
a. Instructions:
 Lie on your back.
 Place your hands under your buttocks palms facing down (to support your lower
back).
 Raise your heels 6 inches, point your feet and toes away from you, raise your head
slightly and stare at your toes. You will feel the abdominal muscles go to work
immediately.
 Begin Breath of Fire Breathing Exercise.
b. Duration: 15 seconds -11 minutes.

c. Benefits:
 Builds abdominal strength.
 Increases core energy and power.
 Helps develop the much coveted 6 pack abs.
 Opens, heals and balances the Manipura Chakra (aka. Nabhi Chakra, Navel Chakra,
Solar Plexus Chakra) which is the seat of willpower. It is recommended to build this
center early in your Yoga practice as it will give you the strength and character to see
things through.
 Improves your digestive system.
d. Practice Tips:
 To modify this pose you can do this posture with your legs bent at the knees, or do
one leg at a time. Either way you will reduce the pressure on the abdominal muscles.
 Be careful with your lower back when practicing this pose, roll more of your arms
underneath you to help give it more support.
b. Core Abdominal Power Yoga Exercises
The following set of Kundalini Yoga exercises builds the navel centre and works on the
3rd Chakra (energy vortex) of the Kundalini Energy System. The navel centre is not only
important for core energy and necessary physical fuel, but also the Manipura chakra, which
governs this region, is associated with the attributes of willpower and strength of
character. Thus, it is recommended that early in one’s yoga practice one builds and
balances this chakra. Doing so helps one to remain committed to their yoga and meditation
practice, thus reaping the full rewards that such practice brings. Of course developing
washboard like abs in the process does not harm either.
1. Single Leg Rotations Kundalini Yoga Exercise: (Chakra Padasana)

a. Guided Instructions:
 Lie flat on your back.
 Raise your right leg up to about 45 degrees.
 Point your feet and toes away from you.
 Begin the Breath of Fire Breathing Exercise and keeping your leg straight rotate it in
a big circle clockwise. Make the circle as big as you can without touching the floor.

 Do 10 rotations in 1 direction and then without resting rotate the same leg in the
other direction (counter-clockwise).
 Repeat with the left leg.
b. Duration: Takes about 1 minute / leg, but use the count provided above.
c. Benefits:
 Builds your Navel Center and strengthens and tones your abdominal muscles.
 Activates and balances the Manipura Chakra (naval center)
 Builds willpower and strength of character.
 Loosens and opens up the hips.
d. Practice Tips: To modify the exercise bend you knees or do fewer rotations at a
stretch. You can also take rest as needed.
(Take a short break to let your hip flexors and abdominals recover).
2. Double Leg Rotation Kundalini Yoga Exercise:
 Continue to lie flat on your back.
 Now raise both legs up to about 45 degrees.
 Point your feet and toes away from you.
 Begin the Breath of Fire Breathing Exercise and keeping your legs straight rotate
them in a big circle clockwise. Make the circle as big as you can without touching the
floor.
 Do 10 rotations in 1 direction and then without resting rotate your legs in the other
direction (counter-clockwise).
b. Duration: Takes about 1 minute, but use the count provided above.
c. Benefits:
 Activates and balances the Manipura Chakra.
 Loosens and opens up the hips.

d. Practice Tips: To modify the exercise bend you knees or do fewer rotations at a
stretch. You can also take rest in between as needed. To support your lower back you may
want to put your hand underneath your buttocks with your palms facing down.
3. Relax in Yoga Corpse Pose: (also called Shav Asana)
a. Guided Instruction:
 Lie on your back and have your arms out to your sides about six to twelve inches
away from your body.
 Turn your palms slightly upward.
 Relax your body and breath.
b. Duration: 1-2 minutes.
c. Benefits:
 Allows the body to consolidate the gains from the previous exercises.
 Helps the body heal and rejuvenate itself.
 Promotes relaxation and peace.
d. Practice Tips: Try to consciously relax your entire body. Release all your tensions and
worries and stay in the present moment as best you can.
4. Kundalini Yoga Abdominal Pop Corn Exercise:

a. Instructions:
 Lie on your back, bend your legs and bring you knees in towards your chest.
 Hold on to each knee. Right hand grasps right knee, and left hand grasps left knee.
 Now try to explode off the ground like you are a pop corn popping. So you are trying
to launch your whole body towards the ceiling (you will probably not leave the ground,
but its the effort that counts here :-)
 If you are doing this right, pretty soon your abdominal muscles will let you know.
b. Duration: 1-5 mins

c. Benefits:
 Very good for building your core power and abdominal strength.
 Good for building overall fitness and stamina.
d. Practice Tips: Another yoga exercise that you should not be quickly fooled by. If doing
it correctly it is a great way to burn fat and develop strong abdominal muscles without
putting any strain on the joints and lower back. Make sure you are using a soft surface
when doing this exercise.
5. Yoga Boat Pose (Maha Shakti Kriya or Naukasana)

a. Instructions:
 Have your arms straight out to the sides with your palms facing in. Keep your legs
together and straight out as well with your toes pointing forward.
 Now bring your legs and torso up such that you are balancing on your sacrum. Keep
your eyes focused on your toes, this will help you keep your balance. You are forming a
V shape, with your legs and torso.
 Begin the Breath of Fire Breathing Exercise.
b. Duration: 1-3 minutes
c. Benefits:
 Activates and balances the Manipura Chakra.
 Awakens all the systems in the body (digestive, nervous, endocrine, circulatory,
etc.).
 Develops focus and balance.
d. Practice Tips: To modify the exercise hold on to your knees or thighs. Keeping a steady
gaze upon your toes will go a long way in helping you keep your balance. If you need to,
you can take a break and then come into the pose again once you are ready. This is a very
powerful kundalini yoga pose and is sometimes practiced on its own as a complete set
(kriya). You can build up the time for Maha Shakti Kriya to 11 minutes.
6. Relax in Yoga Corpse Pose (See Pg. 31) for 2-5 minutes:

c. Yoga Ab Exercise and Workout for Toned Stomach
The Core Abdominal Power Yoga Set above helps tone and build abdominal muscles, but
when it comes to strengthening and toning muscles it is good to hit the same muscle group
with a variety of exercises and workouts. This is simply because muscles adapt to certain
exercises over time, and so targeting them with new workouts is needed to help stimulate
their development.
Ab exercises are a must for any starting Kundalini Yogi, as building that center gives you,
not only a flat firm stomach, but also the energy and willpower you need in order to develop
a long-term consistent yoga practice.
This particular set is excellent to include into any yoga or fitness routine and consists of the
ab exercises I do in my yoga classes to help the students tone and shape their stomach
muscles.
Benefits:
 Tone & Shape Ab Muscles: Each exercise and the workout as a whole is designed
to a help tone and strengthen your abdominal muscles. Overall, it works to shape your
stomach and midsection.
 Build Energy & Core Strength: Developing the stomach muscles and
strengthening your core, is key to increasing your levels of energy and health. This will
also help prevent injuries and back problems.
 Build Willpower & Character: The abdominal region is the seat of the Navel
Chakra (Manipura Chakra). This center is responsible for your willpower and strength of
character, and working on this area activates and balances this key chakra.
 Helps Digestion and Elimination: The important organs of digestion and
elimination reside in the stomach region, which get massaged and rejuvenated by the
focused attention that this workout puts in this area.
Practice Details:
Remember the golden rule is please do not overdo anything. Back off if you feel
uncomfortable or dizzy. Use common sense when it comes to injuries and work around
them whenever necessary. Take a short break between each of the exercises below, during
which just do long deep breathing while lying on your back (corpse pose).

1. Yoga Single Leg Lifts:
Illustration #1: Yoga Ab Single Leg Lifts – Starting Position
Illustration #2: Yoga Ab Single Leg Lifts – Left Leg Up

Illustration #3: Yoga Ab Single Leg Lifts – Right Leg Up
Description:
For this exercise lie on your back with your palms underneath your buttocks, to support
your lower back, as shown in Illustration #1. Then lift your left leg up to 90 degrees and
then back down (Illustration #2). Follow that by lifting your right leg to 90 degrees and
then down (Illustration #3). Repeat with left leg and continue on. You will feel your
abdominal muscles working to raise each leg.
Breath: Inhale as leg goes up, exhale down.

Duration: 1- 3 minutes.
2. Yoga Double Leg Lifts:
Illustration #4 – Yoga Ab Double Leg Life – Starting Position

Illustration #5 – Yoga Ab Double Leg Lifts – Ending Position
Description:
For this exercise remain on your back with your palms underneath your buttocks, to support
your lower back. But now lift both legs smoothly up to 90 degree and then back down. Try
to keep your knees straight and keep the motion controlled and smooth (illustration
#5). This exercise work your ab muscles much harder than the single leg lifts, so be ready.
Make sure to take a break between exercises to let the abdominal muscles recover a little
before moving on.
Breath: Inhale as legs goes up, exhale down.

3. Yoga Criss-Cross Legs:
Illustration #6 – Yoga Ab Criss Cross Legs

Illustration #7 – Yoga Ab Criss Cross Legs
Description:
Again for this exercise remain on your back with your palms underneath your buttocks, to
support your lower back. Now lift both legs up about 12-18 inches off the floor and have
your toes pointing forward. Now begin to criss-cross your legs at ankle level rapidly
(Illustrations 6 & 7). At first one leg will be on top, and then when you cross back have the
other leg be on top. This exercise will give the side ab muscles (obleques) a workout,and is
excellent for shaping your stomach region.
Breath: Do the Breath of Fire Breathing Exercise as you criss-cross your legs.
4. Yoga Piston Legs:
Illustration #8 – Yoga Ab Piston Legs

Illustration #9 – Yoga Ab Piston Legs
Description:
Remain on your back with your palms underneath your buttocks, to support your lower
back. Again lift both legs up about 12-18 inches off the floor and have your toes pointing
forward. Now begin to piston your legs back and forth rapidly (Illustrations 8 & 9). As one
leg bends in (knee coming towards the chest), the other goes straight out and the motions
reverse.
Be sure to not bicycle the legs, the legs should move parallel to the floor for this
exercise. This exercise will ensure that if any parts of your stomach muscles were left out
of the workout, they get a chance to now participate.
Breath: Breath out as you fire each leg out.

5. Add Stretch Pose (See page 27) or Boat Post (Optional).

The above 4 ab exercises provide a great workout to tone and shape your stomach, but if
you feel ready to take it to the next level, then add Kundalini Yoga Stretch Pose to this
set. If you feel really strong and would like to set the bar even higher, then add Kundalini
Yoga Boat Pose to enhance this set further.
Make sure you rest adequately after doing this set, to allow the body to assimilate all the
good energy you have awakened by doing this set.

Summary:
As I mentioned earlier, if you are new to Yoga practice, ab exercises are a must. The Third
Chakra is an excellent center to develop early in your practice and according to Kundalini
Yoga abdominal work should be done every day. And anyway, who does not want a nice
flat stomach with toned, shapely abs.
d. Kapal Bhati Yoga Pranayama for Health and Healing
Of the many wonderful pranayamas that Yoga gives us, Kapalbhati (aka Kapal Bhati) is one
of my favorite breathing exercises. It is not at all complicated to do and yet, when done
even for a short time consistently, its benefits are undeniable. If there was only one
pranayama that you elected to do, Kapalbhati might well be the one to pick – it’s that good!
Kapalbhati, in my view, is like the cornerstone of this set and many of the absolutely
unbelievable benefits that practitioners have been getting from practising this set, I am
sure, can be attributed to this powerful breathing exercise.
Benefits:
Primary:
 Works on the Heart Center (Anahat Chakra) and associated organs and systems of
that region. Thus improving respiration, lung capacity and blood circulation. Kapalbhati
helps cure associated diseases of this region (asthma, bronchitis etc).
 Works on the Naval Center (Manipura Chakra) and associated organs and systems of
that regions. Thus improving digestion and elimination. Cures diseases and imbalances
associated with this region such as indigestion, gas, diabetes, etc.
 Practiced over time, Kapalbhati Pranayama also helps reduce abdominal fat, fight
obesity, tone abdominal muscles and bestow core abdominal strength and power.
 From an emotional stand point Kapalbhati Pranayama puges the system of
accumulated emotional debris such as anger, hurt, jealousy, hatred etc., thus dissolving
the blockages and removing the imbalances such emotional history causes in the
energetic pathways. The cleansing of the energetic pathways (nadis) increases the
magnitude and flow of prana (life-force) and Kundalini Shakti (energy) throughout all
regions of the body.

 From a mental stand point Kapalbhati Pranayama assists in throwing out all negative
thoughts from the psyche. thus, helping to cleanse and illuminate the mind.
 From a body standpoint Kapalbhati Pranayama should be used to eject any illnesses,
diseases, weaknesses from the body thus allowing it grow in health, vitality and vigor.
Secondary:
 Generates heat in the system to help dissolve toxins and waste matter.
 Adds luster and beauty to your face.
Cautions:
If you feel dizzy or nauseous you should slow down the force and pace of Kapalbhati
pranayama or stop entirely and return to normal breathing.
 If you have acid or heat related gastric issues such as ulcers you should use caution
with Kapalbhati Pranayama.
 Kapalbhati is not to be practiced by those suffering from high blood pressure, heart
disease, stroke or epilepsy.
Beginner’s Kapalbhati:
To practise this breathing exercise sit up in a comfortable position, cross legged is best.
and in like a soldier at attention. This will align the spine with the back of your head.
 Close your eyes.
 Have your hands in Gyan Mudra. In Gyan Mudra have your thumb tips and index
finger meeting, with the wrists resting gently on the knees and the palms turned slightly
upwards.
 Relax your stomach muscles.
 Now expel the air as forcefully as you are comfortable with through the nose. This
should cause the abdominal muscles to contract sharply and should draw the abdomen
inwards towards the spine (like when you suck in your stomach). Then allow the
inhalation to occur completely passively without any additional effort. To repeat, the
exhalation is done using conscious sharp force, while the inhalation is just a recoil action
bringing the air back into the lungs. All the breathing takes place through the

nose. Right after the passive inhalation, exhale again forcefully and continue at a steady
rhythm.
 Do a round of 10 repetitions.
 Work your way up to doing 5 rounds, while taking a break between each round.
 Practice Note: Unlike doing Bhastrika Yoga Pranayama you use force during both the
inhalation and the exhalation, in Kapalbhati force is only to be used during the
exhalation.
Intermediate Kapalbhati:
Once you feel comfortable with the Beginner’s version of Kapalbhati Yoga Pranayama,
perform the breathing exercise with more force if possible and also increase the number of
repetition per round to 50. You may also prefer to do a single round, but, with many more
repetitions instead (up to 5 minutes worth)
Advanced Kapalbhati:
Build up to doing this pranayama for 15 minutes straight or equivalent number of rounds
with more repetitions per rounds.
Secret of Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):
The secret of the success of Kapalbhati Yoga Pranayama lies in where your mind is when
doing this terrific breathing exercise. If you need to cure your body, then with every
exhalation imagine that disease is being purged from your system. If you need to regain
emotional balance, then again, with every exhalation visualize the negative emotions or
weaknesses being thrown out of your system. If negative thoughts are the issue, let every
exhalation expel them from your heart and mind.
The power of the mind has been well documented, so use your mind to help you accomplish
that which you have intended and unleash the full potential of 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:
a. Kundalini Yoga Pose for Sacrifice & Inner Strength

b. Hatha Yoga Camel Pose
c. Heart Chakra Opening & Balancing Set
d. So Hum Mantra Meditation Technique
a. Kundalini Yoga Pose for Sacrifice & Inner Strength
This Kundalini Yoga Jesus Pose captures the very essence of sacrifice and compassion, while
at the same time building inner strength and willpower.
A core concept in all religions, which is also very much a part of Kundalini Yoga, is the idea
other-mindedness. This simple, yet invaluable idea, is simply that we ought to not just live
for ourselves, but also ought to find ways to have the strength and energy to help
others. Well, the following Kundalini Yoga pose makes it possible for you to integrate this
beautiful concept right into your yoga practice.
We all know the wonderful benefits of yoga practice, but by incorporating this exercise into
your practice, you can take it to another level by making the practice not just for yourself,
but also for others. In addition to cultivating this attitude of other-mindedness, this pose is
also great for increasing your inner strength and willpower.

Illustration #1
Illustration #2: Kundalini Yoga Jesus Pose (Side View)
Kundalini Yoga Jesus Pose for Inner Strength & Sacrifice:
a. Instructions:
 You can do this pose, sitting on your heels in Rock Pose, sitting cross legged in Sukh
Asan, sitting on a chair or while standing. Generally I do it in Rock Pose sitting on my
heels, with my back straight (as shown in the pose illustrations above).
 Bring your hands straight out to the sides with palms facing up. The arms should be
shoulder level and parallel to the ground. Throw you head back and close your eyes.
 Begin Breath of Fire, at a pace and intensity which is comfortable for you.

 Hold past the point of discomfort. Remember you are doing this exercise to help
burn the Karmic Debt of others and not just for yourself. Keep that in mind as the pain
tries to get you to quit.
b. Duration:
 1 minute – 11 minutes. Generally add this exercise to the end of a set and do it
such that you have to at least bear some discomfort (see tips below for more on this as
well).
c. Benefits:
 Helps burn the Karmic Debt of others.
 Builds your inner strength and willpower.
 Opens your Heart Chakra and makes you compassionate.
 Helps you develop the ability to sacrifice and be thoughtful of others.
d. Practice Tips:
 Don’t give up on the first sign of discomfort. If you can get through that phase, you
will find your energy systems opening up and the exercise getting EASIER to sustain.
 If you are teacher, remind the students of the sacrifice they are making here, this
motivates and inspires them to hold on a little longer than they normally would.
 Add this exercise to the end of a set and take your kundalini yoga practice up to a
higher level.
b. Kundalini Yoga Camel Pose for Health & Wellbeing
This pose is one though that is worth having in your repertoire, as it is responsible for a
long list of wonderful health benefits and, if done regularly, will certainly elevate the level of
your overall wellbeing.
Many Kundalini Yoga kriyas incorporate Camel. It is also part of Hatha Yoga and is a key
asana (posture), in that type of Yoga as well. In fact this asana is widely recognised for its
benefits and has been embraced by almost all types of Yoga.

Below, you will find two illustration of Kundalini Yoga Camel pose. The first is a modified
version that should be practised by beginners, following that is the full version of Camel
Pose, which you should try only when ready.
Modified Kundalini Yoga Camel Pose
Kundalini Yoga Camel Pose
Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Camel Pose:

 To start this yoga pose, come up onto your knees and have your feet hip distance
apart, with toes extended.
 For modified Camel pose have your hands, fingers pointing downward supporting
your lower back and arch back as far as comfortable (Illustration #1 above)

 Now tilt your head back and such that you are facing the ceiling.
 You should be pressing forward with your hips and also expanding your chest region,
by pressing your elbows back.
 In the full version of Camel Pose, drop your hands back and hold on to your
heels. Again you should arch your back, press your hips out and expand your chest.
 Begin Breath of Fire Yoga Pranayama, in either pose.
b. Duration:
 30 seconds – 7 minutes
c. Benefits:
 Excellent yoga posture for overall health and wellbeing.
 The pose expands the abdominal region, helping digestion and elimination. It helps
to heal and balances the Navel Chakra.
 Opens and heals the Heart Chakra by expanding and stretching the chest
region. Excellent for the respiratory and circulatory systems. Bestows softness of
character.
 Releases tension in the ovaries and helps the immune system by working on the
lymphatic system.
 The posture, activates and balances the Throat Chakra, and works to heal and
rejuvenate the thyroid and parathyroid glands.
 The exercise opens up the hips and builds strength in the thighs and arms.
 Stretches and strengthens the shoulders.
d. Practice Tips:
 Start with the modified version of Camel Pose and work your way to doing the full
version over time.
 If the Breath of Fire makes you dizzy or uncomfortable, just switch to normal
breathing instead.

c. Heart Chakra Opening & Balancing Set
The following set of Kundalini Yoga exercises opens, clears and balances the Heart Chakra
(energy vortex. This Chakra is called the Anahata Chakra, meaning “unstruck sound”. The
Heart Chakra governs the respiratory and circulatory organs and systems and is associated
with the attributes of love, compassion and forgiveness.
This kriya activates the Heart Chakra and overall is excellent for improving and
strengthening the heart and lungs. It promotes better circulation and helps detoxify the
system. It also helps soften one’s character and makes one more loving and kind. Even
though the yoga poses and exercises in this kriya are not complex, the set itself is not the
easiest, so take more rest as required and Do Not Overdo it.
Description of Heart Chakra Balancing Kundalini Yoga Kriya:

1. Chest Fly Kundalini Yoga Exercise:
a. Instructions:
 Sit up straight with your legs crossed (sukh asana).
 Bring your arms out to the side with the palms facing forward. Arms are parallel to
the ground.
 As you exhale rotate your arms forward, keeping them straight almost to the point
where the palms meet (but don’t clap). The pectoral chest muscles will contract.
 Now rotate your arms back as you inhale thus expanding and stretching your chest
area.
 Start off slowly at first to stretch and warm up your shoulders, then find a good
rhythm and continue at a comfortable pace.
c. Benefits:
 Works on your chest muscles, shoulders and upper back.
 Activates and balances the Heart Chakra.
 Improves lung capacity.
d. Practice Tips: For all the Kundalini Yoga exercises in this kriya that require you to sit in
sukh asana, you may want to keep a firm cushion or rolled up blanket under your buttocks
so your hips are raised above your knees. This will help take the pressure off you lower
back, hips and knees. Yes you will be sitting a lot :-).

2. Ringing Bell Kundalini Yoga Exercise: (Variation of Rajju Karshanasana)
 Sit with your legs parallel and extended in front of you.
 Now lean back and look upwards.
 Begin the Breath of Fire Breathing Exercise.
 Now reach up and pull down with alternating hands each time pretending you are
pulling a bell rope to make a bell ring. As you reach up make a fist around the rope and
pull down so your fist ends by your waist. When you reach up straighten your
arm. Remember you are reaching up grasping pulling down with one hand, as that hand
is coming down you should be reaching up with the other.
 You should go at a moderate to fast pace.
c. Benefits:
 Works on your chest muscles, shoulders and upper back.
 Cleanses the Heart Chakra.
 Loosens the shoulder joints.
d. Practice Tips: Use the Breath of Fire Breathing Exercise to help get you through the
early points of resistance.
3. Relax in Yoga Corpse Pose (See Page 31) for 1-3 minutes.
4. Double Arm Rotations Kundalini Yoga Exercise:

a. Instructions:
 Sit up straight in sukh asana. Bring your chin back and in slightly like a soldier at
attention, you should feel a slight tension in the back of your neck.
 Extend your arms out in front of you.
 Make a fist of both hands, with your thumbs inside your fist.
 Begin the Breath of Fire Breathing Exercise and keeping your elbows straight make
big circles with your arms. The circles should be big, but kept in front of you. The right
arm is moving clockwise, while the left arm is moving counter clockwise. The arms
should move at a moderate to fast pace.
 The arms should move in sync — outward together and inward together.

c. Benefits:
 Awakens and expands your Heart Chakra.
 Improves respiration and circulation.
 Oxygenates your blood and gets your energy going.
 Develops your shoulder and upper back muscles.
d. Practice Tips for Double Arm Rotations Kundalini Yoga Exercise: Don’t give up at the first
sign of discomfort.
5. Kundalini Yoga Camel Pose: (See Page 44).
6. Shoulder Fly Kundalini Yoga Exercise:

a. Instructions:
 Sit up straight with your legs crossed (sukh asana).
 Bring your arms out to the side with the palms facing up. Arms are parallel to the
ground.
 As you exhale rotate your arms up, keeping them straight almost to the point where
the palms meet (but don’t clap).
 Now rotate your arms back down to the starting position (out to the side and parallel
to the ground) as you inhale.
 Find a good rhythm and continue at a comfortable pace.
c. Benefits:
 Works on your shoulder muscles and upper back.
 Balances the Heart Chakra.
 Improves the functioning of the lymph nodes and strengthens the immune
system. Good anti breast cancer exercise.
 Draws the energy upwards to the higher centers.
 Improves lung capacity.
d. Practice Tips: This is the last tough exercise in this kriya and since you have come this
far, why not finish well.
7. Relax in Yoga Corpse Pose (See Page 31) for 2-5 minutes

d. So Hum Mantra Meditation
The simple, yet profound, So Hum Meditation technique is probably one of the most popular
Mantra Meditations. It emerges from the Yoga school of Hindu Philosophy and belongs in
the category of Japa Meditations (Meditations that require the chanting of Mantras).
Done sincerely, the So Hum (aka So Ham, Soham or Sohum) Mantra Meditation is very
effective in bringing about a complete transformation of individual consciousness. So Hum
literally means “I am That” (So = “That” or “Thou” or “Divinity”; Hum = “I am”) and the
mantra’s aim is to bring about this union (yoga) between your individual consciousness and
Divine Consciousness. Another way to interpret this purpose, is that the meditation brings
about the realization that all that you see is yourself — The Observer is the Observed.
Tools Required:
 An alarm clock, stop watch or other time device

 Or you can use a traditional bead necklace (Mala) to count repetitions if you prefer.
Benefits:
Primary Benefits:
 Realization of your Divine Nature.
 Realization of the non-dual Nature of Reality.
 Stress Reduction, Relaxation, Peace and Tranquility.
 Spontaneous Joy and Happiness.
Secondary Benefits:
 Promotes Self-Healing.
 Builds mental focus and concentration.
Cautions: None.
Instructions:
Follow the step by step guided meditation below to practice this technique.
 Sit in a comfortable cross legged position. You may also sit on a chair or lie on your
back to practice this meditation.
 Set your alarm or other time device for 10 to 20 minutes. If using a Mala do an
appropriate count (for a traditional 108 bead mala its about 1 full cycle through the
mala)

 If sitting, elongate your spine upwards, lengthen your neck and subtly bring your
chin back and in, like a soldier at attention. This will align the spine with the back of
your head.
 Place your hands in Gyan Mudra (Gesture of Knowledge). Which is thumb and index
finger lightly meeting, wrists resting gently on the knees and palms facing upward. The
other 3 fingers are extended.
 Take 5 deep, slow breaths though the nose. This will oxygenate your blood and
relax you.
 Try to remain as still as possible.
 Now inhale slowly while saying the sound “Soooooooo” mentally and then slowly
exhale while silently saying the sound “Hummmmmm”.
 After spending about half the time in meditation as described above, start with every
cycle to feel your awareness expanding and merging with the Universe
Consciousness. So as you continue to chant silently the mantra in rhythm with your
breath, feel its real meaning acting upon you.
 Continue for the duration of the meditation.
 As the end of the meditation, try to remain with the all-inclusive awareness and the
sense that all is included in you.
Tips and Variations:
 Another way to practice So Hum Mantra Meditation is to visualize life, light and
Divine energy flowing into you when you inhale and mentally say “Soooooo” and to feel
your ego-centric limited consciousness flow out and evaporate into the atmosphere as
you exhale and mentally say “Hummmmm”. This variation is also consistent with the
meaning of the Mantra.
 At you develop this practice increase the exhalation phase such that it grows to
about two times the inhalation phase.
Secret of the SoHum Mantra:
Where did this Mantra come from? That is the secret of this Mantra. It is actually the
sound of the breath during inhalation and exhalation. Inhalation sounds like “Soooooo”,
while exhalation sounds like “Hummmmm”. So this is the music of life and by practicing
this meditation we can learn to dance in tune with it.

5. Throat Chakra:
Communication, Thinking
 You have a hard time communicating your thoughts and ideas.

 You are not a clear thinker.
 You are not a good listener.
 You gossip too much.
Yoga & Meditation Techniques to Help Heal Throat Chakra:

a. Yoga Neck Rolls (from the Kundalini Yoga Spinal Warm-up Series)
b. Hatha Yoga Camel Pose
c. Hatha Yoga Plough Pose
d. Hatha Yoga Shoulder Stand
a. Yoga Neck Rolls:
Neck Rolls: This exercise removes tension in the neck

and stimulates the thyroid.
Sit with a straight but relaxed spine. Adjust the head so
that you feel like it is sitting on top of the spine by slightly
moving the head back and bringing the chin down slightly.
Roll the neck slowly in one direction and then in the other.
Let the weight of the head move the head around. Do this
very methodically so that you go slowing through tight
spots and work out areas of tension. At least one minute
in each direction. After this exercise, sit quietly and be
with the sensations in your body and spine.
b. Camel Pose (See Page 44)

c. Yoga Plough Pose for Multi-Chakra Activation
Plough pose (Hal Asana) is another yoga posture which is slightly more advanced and
should therefore be practised carefully. As this position puts pressure on the neck, it is
important to not force the pose and to gently develop the necessary flexibility to come into
the final position. This yoga pose though, is certainly worth the time and effort to master,
as it is capable of bestowing multiple benefits by working to open several key chakras
simultaneously.
The pose is again common to both, hatha yoga and kundalini yoga.
Plough pose works on several of the chakras of the Kundalini Seven Chakra System. It is
also important to note, that hatha yoga, or for that matter all yoga, looks to open and
balance the chakras to promote the greater flow of kundalini shakti throughout the nadi
sytem (psychic channels of the energetic body).
Specifically, Plough pose works on the throat chakra (vishuddhi chakra), heart chakra
(anahata chakra) and the navel chakra (manipura chakra). More details about these
benefits are in the practice section below.
Yoga Plough Pose (Hal Asana)
a. Step-by-Step Instructions for Kundalini Yoga Plough Pose:

 Lie on your back, bend your legs and bring your knees above you.
 Use your hands to support your back by placing them on ribcage, as show in the
illustration above.
 Straighten your legs and keeping them together slowly swing them over till your toes
touch the floor behind you.

 Try to stay on your upper back (instead of your shoulders) and keep your legs as
straight as possible.
b. Duration: 15 seconds – 5 minutes.
c. Benefits:
 Works on your navel chakra and improves the functioning of all your digestive
organs. This asana also develops the abdominal muscles.
 This pose also stimulates the heart chakra and improves the respiratory, circulatory
and immune systems.
 Tones the thyroid and para-thyroid glands, and helps activate and balance the throat
chakra.
 Plough pose develops flexibility of the spine, entire back and hamstrings.
d. Practice Tips:
 Do not practice this pose if you have problems with your back or neck. It is also not
recommended for those suffering from high blood pressure.
 To modify this exercise, keep a small chair or low table behind you to rest your toes
on, if you can’t reach the floor with them. It is also fine, to only bring your legs over as
far as possible and to bend your knees if necessary, until you are flexible enough to do
the full posture.
 One should stretch the neck, shoulders, back and hamstrings prior to doing Hal
Asana.
 Do not force this pose and be careful of your neck as you bring your legs over.
d. Yoga Shoulder Stand for Brain Fitness
This yoga asana (posture) is our first inverted pose and it is about as inverted as you should
go according to Kundalini Yoga. In hatha yoga, the inversion is taken one step further, in
head stand (Sirsh Asana), but Kundalini Yoga stops at shoulder stand (Sarvanga Asana
Shoulder stand has a long list of benefits, not the least of which is the additional flow of
nutrient rich blood to the brain region, to enhance brain fitness and health. Needless to
say, this pose should be approached with caution and the posture should not be forced in
any way.

Hatha Yoga Shoulder Stand Pose
a. Instructions:
 Curl up your legs and lift yourself up onto your shoulders, with your hands
supporting your lower torso as shown.
 Extend your legs up straight into the air and point your toes.
 Work yourself into as much of a vertical position as possible, keeping the torso and
legs aligned.
 In the final position, have your chin pressed into your chest as you reach up with
your body and legs.
 Begin long deep breathing, to help oxygenate and enrich the blood.
 Once in position, close your eyes and let the asana do it’s magic.
b. Duration:
 15 Seconds – 5 minutes.
 Start slowly and build up your time steadily from there.
c. Benefits:
 Excellent yoga pose for nourishing the brain with oxygen rich blood to help it remain
healthy and fresh.

 The asana also reverses the affect which gravity has on the organs and helps the
inner systems realign themselves.
 Helps drain and remove stagnant blood from the extremities.
 The pressure in the neck region massages all the nerves and subtle channels, again
promoting improved brain fitness by ensuring better flow to this important region. In
addition the thyroid and parathyroid glands are massaged and toned, improving the
functioning of the endocrine system.
 Helps counteract varicose veins.
 Pacifies the mind and induces peacefulness.
 Helps boost the immune system, as well as overall health and wellbeing.
d. Practice Tips:
 Careful with your neck. Very important to not over strain this delicate region. So
only straighten as much as you are comfortable doing. Don’t fall over.
 If you can’t get all the way vertical, that is fine. Just straighten as far as you can
and slowly improve the posture over time.
 Strong abdominal muscles will help you master this pose.
 Don’t do this asana excessively. One time per day is more than enough and I don’t
recommend it for more than 5 minutes max.

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:

a. AUM Mantra Meditation Technique to Open Third Eye
The Aum Mantra Meditation is a widely used and accepted method for opening, activating
and balancing the mysterious and powerful Ajna Chakra (Third Eye).
The Ajna Chakra or Third Eye, lies at the very top of spine in the medulla oblongata. It
relates to the pituitary gland, the pineal gland, the nasociliary nerve plexus and frontal
lobes of the brain.
Ajna Chakra literally mean “To Command”. This chakra is also called the “Third Eye” as it’s
activation gives one the power of intuitive knowledge. In addition, it is called the “Guru
Chakra” as its activation connects one to the “Inner Guru”. Similarly, it is also called “Eye
of Shiva” or “The Divine Eye” for its awakening implies the higher stages of meditation and
wisdom.
Each chakra can be activated by several means. In this meditation we will use the physical
trigger point of the chakra (kshetram) as a point of concentration to activate it. In addition,
each chakra is associated with a particular seed sound (Beej Mantra) which can be utilized
to awaken it. For the Ajan Chakra the Beej Mantra is the primordial sound “OM” (AUM) and
this meditation will be using that as well.
Tools Required:
 An alarm clock, stop watch or other time device.

Benefits:
Primary Benefits:
 Builds the power of intuition.
 Bestows and increases Psychic Powers.
 Increases and refines awareness.
 Provides clarity of thought, insights and wisdom.
 Allows one to connect to the “inner guru” or “higher self” for guidance and
inspiration.
 Builds the Yogic Mind or Neutral Mind which is free from attachments of the ego.
 Build the power to read others and detect their subtle and gross energetic conditions.
 Promotes flow of Kundalini Energy into the higher centers.
Secondary Benefits:
 Promotes the ability to have Lucid Dreams.
 Allows for non-verbal communication.
 Builds focus and one pointedness of the mind.
 Improves your vision.
 Promotes health and wellbeing.
Cautions: Do not strain when holding shambhavi yoga mudra (detailed below).
Instructions:
Follow the step by step meditation below to practice this technique:
 Sit in a comfortable cross legged position. You may also sit on a chair or lean
against a wall for this meditation.
 Set your alarm or other time device for 20 minutes.
and in, like a soldier at attention. This will align the spine with the back of your head.
 Take 5 deep, slow breaths though the nose. This will oxygenate your blood and
relax you.
 Keeping the head straight look up at an imaginary point in the middle of your
forehead, just above the eyebrows. This eye position is called shambhavi yoga
mudra. Close your eyes while holding this mudra. Do not strain excessively.
 Rest your hands in any comfortable position, you can place them on your knees.

 Try to remain as still as possible.
 Now inhale deeply and begin to chant in a soft, slow, steady voice the manta OM
(pronounced AUM). One chant of OM (AUM) Mantra should last for the entire
exhalation. Its a long “Oh”, followed by a semi long “Mmmm” during each
exhalation. Once all the air has been expelled, inhale fully again and begin to chant the
mantra once more. Visualize the OM sound coming from a point in the middle of the
forehead just above the eyebrows and emanating throughout your entire body.
 Continue for the duration of the meditation. If your eyes tire from shambhavi yoga
mudra release the mudra but continue to chant the OM (AUM) mantra as
above. Reapply the mudra again when ready.
 Once you have completed the meditation, rub the palms of your hands together to
make them warm and place them on your eyes as you open them slowly. This will relax
and comfort your eye muscles.
Hints and Tips:
 There are many variations to OM (AUM) Mantra chanting for the activation of Ajna
Chakra. I will provide a variation that only requires silently chanting OM Mantra and
therefore can be practiced almost anywhere. Follow all steps from the guided meditation
above except instead of chanting OM (AUM) Mantra out loud, as you inhale chant “Oh”
silently, while visualizing the sound flowing into Ajna Chakra from your forehead and
then silently chant “Mmmm” as you exhale, visualizing the sound leaving your forehead
from Ajna Chakra. The rest is the same as the meditation above.
Secret of This Meditation:
Many women today are actually practicing Ajna Chakra Meditation without even knowing
it. This is resulting from the tradition of wearing a bindi. A bindi is the colorful decorative
dot placed in the middle of the forehead and was designed originally to provide continual
stimulation to Ajna Chakra by way of its Kshetram (physical trigger point). So next time
you wear a bindi, remember that not only does it look oh so fine, but it is also raising your
level of awareness and consciousness – not bad for a dot.

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:

a. Kundalini Yoga Crown Chakra Meditation Technique
In general Kundalini Yoga does not look to directly open or activate a particular
chakra. Kundalini Yoga is designed to prepare the body for the greater flow of energy and
focuses on clearing away blockages in the pathways instead. As these blockages are
cleared, energy flow increases and the chakras are subsequently balanced and healed in the
process.
This meditation does not follow this approach. Not only does it directly activate the Crown
Chakra (Seventh Chakra), but it is even more unusual, as the Crown Chakra (Sahasrara
Chakra) is one which Kundalini Yoga seldom targets directly at all. So, what does this all
mean? It means please don’t overdo this potent chakra meditation. Start off slow and build
up from there.
The Crown Chakra represents the spiritual dimension of life. In that if it’s unbalanced you
may not have any spiritual practice, or it could be such that you are a total fanatic. A
balanced Crown Chakra would mean frequent dips in Infinite Consciousness, as well as
awareness and expression of the Unified Nature of Reality. So if you feel you need to give
this Chakra some love and attention, then this meditation is perfect for you.
Benefits:
1. Experience of Bliss.
2. Detachment from the mundane and material world.
3. Experience of Oneness and Divine Consciousness.
4. Connection and guidance from within.
5. Access to the energy of beyond.

Cautions:
 Do not overdo this meditation. If you start to feel too spaced out or really out of
touch with reality, back off this meditation and spend some time in nature.
 Do not hold the eye position for longer than it is comfortable. If the eyes tire, just
release them and reapply the position when ready.

Crown Chakra Meditation – Illustration #1
Crown Chakra Meditation – Illustration #2

Final Pose for Crown Chakra Meditation – Illustration #3
Sit in any cross-legged posture. You can also do this meditation sitting on a chair.
Interlace your hands is shown in the illustrations above and place them above your head.
Elbows should out to the sides.
 Turn your eyes upwards such that you are trying to see the ceiling or sky right
through the top of your head (Illustration #1). You will close your eyes finally for this
meditation, while looking up. The illustration is just to show how the eyes are turned
up.
 Hold this hand and eye position and close your eyes (Illustration #3).
 Do long deep slow breathing and feel every inhalation saturating the top of the head
with energy and light. So to summarize. Your eyes are closed, but you are looking
upwards with your eyeballs as if trying to see through the top of your head. You are
doing long slow breathing for the duration of this meditation, and as you inhale, feel the
top of the head being saturated with light and energy. Remember if the eyes tire,
release them and re-establish the eyes looking upwards when you are ready again, but
continue with the breathing and visualization.
 To end, rub your palms together vigorously and gently place them over your eyes,
allowing the warmth to sooth and comfort them.
 Beginners can start with doing 1 minute, and build up from there to up to 11
minutes. That is the time for the entire meditation.

Chakra Healing and Balancing

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The Seven Chakras of Kundalini Yoga

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

1| Chakra Healing & Balancing

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

2| Chakra Healing & Balancing

This is by no means a comprehensive chakra analysis guide, as that would be quite

3| Chakra Healing & Balancing

Benefits of Seven Chakra Healing Set

Below are the benefits of the Seven Chakra Healing Set:

 Helps familiarize you with your chakras.

Seven Chakra Healing Set Practice Details:

4| Chakra Healing & Balancing

"ONG NA MO" ("I call on Infinite Creative Consciousness")

5| Chakra Healing & Balancing

"GURU DEV NA MO" ("I call on Divine Wisdom")

Rotate the Pelvis

Do 26 rotations or 1-2 minutes in each direction.

Benefits: This exercise opens up the energy in the lower

6| Chakra Healing & Balancing

1-3 minutes or up to 108 times.

Spinal Flex On Heels

Benefits: This exercise works on

7| Chakra Healing & Balancing

Continue 1-2 minutes or 26 times.

To end: Inhale center, hold the breath, apply

Benefits: This exercise opens up the heart

1-2 minutes or 26 times.

Benefits: Side bends stimulate the liver and colon

8| Chakra Healing & Balancing

To End: Inhale up, hold, apply rootlock, and relax.

Benefits: This exercise loosens up the tension in the

9| Chakra Healing & Balancing

Benefits: This exercise circulates the energy and

Alternate Leg Stretches

Benefits: Opens up the pelvis and stretches the

10| Chakra Healing & Balancing

To end: Inhale deeply and exhale several times deepening

Benefits: This exercise stretches the leg muscles and

To end: Inhale in saggy cow, hold, pull the energy up the

Benefits: This exercise is known as the Kundalini

11| Chakra Healing & Balancing

Slowly repeat this lifting up and down movement a

12| Chakra Healing & Balancing

1) On your back, begin rotating your feet and

2) Cat Stretch: Keeping both shoulders and

3) Still on your back, bring the knees up and

13| Chakra Healing & Balancing

(5) Sit up in easy pose, palms together in

(6) A happy conclusion is to sing this song:

Repeat if you wish. Then chant 3 long Sat

2-5 minutes or as long as you like.

To end: Inhale and exhale deeply 3 times.

14| Chakra Healing & Balancing

Physical Security, Fear, Health

a. You feel physically insecure and weak.

Yoga & Meditation Techniques to Help Heal Root Chakra:

a. Kundalini Yoga Crow Pose for Root Chakra Healing

15| Chakra Healing & Balancing

Kundalini Yoga Crow Pose

16| Chakra Healing & Balancing

17| Chakra Healing & Balancing

Illustration #1: Kundalini Yoga Cat Pose

b. Duration: 1 minute – 11 minutes.