Kundalini Yoga "Complete Warmups & Preparation for Meditation"

This is a full on sequence designed to awaken the entire physical and energetic

bodies. This version has been cut in half and can be done alone as a complete

series, as preparation for meditation or can be used as a warm-up before kriya with

a specific focus. If performing other kriyas after this you can omit any of the

exercises that will be covered in that kriya. All exercises are to be done 1-2 minutes

with powerful Breath of Fire unless otherwise specified (Note: for YouTube I have

kept the time limit to 1 minute each but if you wish to extended on your own. Know

that 1-2 minutes is recommended).

Practice Sequence Half Version (30-Minutes)

 Standing Twists w/BoF

 Standing Side Bends w/BoF

 Standing Front Bends

 Butterflies w/BoF

 Sufi Grind (low and high – 15/side)

 Spinal Flex:
o Hands on ankles (low)
o Hands on Knees (high)
o Rock pose (centre)

 Spinal Twists with Gyan mudra

 Alternate Shoulder Shrugs

 Neck Rolls

o Pause for Meditation (optional)

 Savasana

KY Kriya Practice Sequences – Pg.1

Practice Sequence Full Version (60 Minutes)

 Standing Twists w/BoF

 Standing Side Bends w/ BoF

 Standing Front Bends

 Butterflies w/ BoF

 Sufi Grind (low and high – 15/side)

 Spinal Flex:
o Hands on ankles (low)  Hands on Knees (high)  Rock Pose (centre)
 Seated Twists with Gyan mudra

 Alternate Shoulder Shrugs

 Neck Rolls

 Cat-Cow

 Rock & Roll

 Head-to-Knee pose (Janusirsasana)

 Wide Leg Alternate Leg Stretch

 Life Nerve Stretch

 Navel Series:
o Leg Raise  Crunches (with twists)  Boat Pose variation (Naviasana)
 Locust Pose (Shalabhasana)

 Cobra Pose

 Rocking Bow Pose

 Camel Pose

 Child’s Pose

o Pause for Meditation (optional)

 Savasana

KY Kriya Practice Sequences – Pg.2

Complete Spinal Series (30 mins)

This Kriya Yoga sequence is designed to fully awaken the spinal column, the central
nervous system and the main energy channel Sushumna Nadi. It is a great practice
to keep the spine flexible, to cultivate radiant energy flow, and maintain
youthfulness and vitality. This is a powerfully stimulating practice! Make sure to
conclude with a long meditation and a relaxing Savasana.

Practice Sequence:

 Sufi Grind

 Row Boat

 Spinal Flex (eash pose)

 Spinal Flex (rock pose)

 Spinal Twists

 See-Saw

 Bear Grip w/Mula Bhanda

 Ego Eradicator

 Savasana

KY Kriya Practice Sequences – Pg.3

Morning Wake-Up Series

The "Wake-Up Series" is a powerful way to awaken the entire system first thing in
the morning, kick-start your digestive system, ignite your inner fire and cultivate
the confidence that will make your entire day successful. This can be an intense
practice at the beginning so feel free to cut the times in half to make it accessible.

Practice Sequence:

 30-sec BoF in Boat Pose variation

 1-minute BoF - Knees-to-chest (Pawanamuktasana) - Focus on Anja Chakra
 30-second Spinal Rocking
 1-minute Ego Eradicator (arms @ 60*)
o Follow up with a deep meditation or cold shower before further
practice
 Sodarshan Chakra Kriya
 Savasana

You can do anything you set your mind to. Concentration is the only skill you need
to develop.

KY Kriya Practice Sequences – Pg.4

Kundalini Yoga Women’s Set (3HO)

The Women's Set will take 45 minutes to complete, when practiced for designated
times. It is a series of powerful exercises to keep your spine, organs and nervous
system strong and healthy. It works on keeping the female organs healthy,
particularly relieving tension in the ovaries. If practiced everyday it can give you
beauty, radiance and grace.

Practice Sequence:

 Rock pose

 Life Nerve Stretch

 Camel Pose

 Shoulder Stand

 Archer Pose

 Child’s Pose

 Bow Pose

 Lotus Pose

 Cow Pose

 Cat Pose

 Stretch Pose

 Savasana

KY Kriya Practice Sequences – Pg.5

Kriya for Morning Sadhana: A stellar all-around Kundalini Yoga workout
including cat-cow, spine flex, spine twists, front bends, life nerve stretch, butterfly,
pelvic lifts, cobra pose, yoga mudra, Sufi grind, shoulder shrugs, neck rolls, and
pranayam.

 Cat-Cow

 Cat-Cow variation

 Hugging spinal bend

 Spinal twist with Gyan Mudra

 Spinal Flex (rock pose)

 Front Bend

 Life Nerve Stretch

 Butterflies

 Pelvic Lift

 Leg Lifts with Piston Motion

 Corpse Pose

 Back Rolls

 Cobra Pose

 Yoga Mudra

 Sufi Grind

 Arm Swings

 Shoulder Shrugs

 Neck Rolls

 Arm pumps with Venus Lock

 Arm stretch with integrated fingers

 Meditation  Savasana

KY Kriya Practice Sequences – Pg.6