Kundalini Yoga for Beginners

If  your are looking to start a Kundalini Yoga class but want to know more about it before you begin you have landed in the right place.

We have a video for to experience what chanting a mantra is like and offers to help you get started on your Kundalini Yoga path at the bottom of this page. 

Kundalini Yoga is known as the Yoga of Awareness.

It is powerfully designed to help you experience your soul. 

This is a technology which combines breath, eye-focus and a variety of postures to help balance your glandular system.

It also strengthens your nervous system while purifying your blood and expanding your lung capacity.

The History of Yoga

Yogi Bhajan brought Kundalini Yoga to the West in 1968. 

He taught over 8,000 classes and inspired thousands of people to live their very best.

However, he did not simply share yoga exercises and meditations.

His teachings include an all-encompassing lifestyle which allows the radiance of the soul to shine in every facet of life.


He is a most beloved teacher and still lives on in the hearts of many. 

Terms to know:


Hands are the energy map to your mind.
Each area on your hand corresponds to a certain area of your body as well as to different emotions and behaviors.

The position your hand creates is called a mudra and can be used as a technique as giving clear signals to your mind-body energy system.

As letters in our alphabet are combined to form different words, your fingers can also build words by way of messages in the form of mudras, and signal those messages to your energy system, much in the same way acupuncture works.

Gyan Mudra (Seal of Knowledge)

Kundalini Yoga for Beginners

Touch the tip of your index (first) finger with the tip of your thumb together.

Hold other three fingers straight.

This will effect and stimulate knowledge, wisdom, calmness and receptivity.

Planet associated with this: Jupiter

Shunia Mudra (Seal of Patience)

Kundalini Yoga for Beginners

Touch the tip of your middle (second) finger with the tip of your thumb together.

Other three fingers are held straight, or as straight as you can keep them.

Promotes commitment, disecerment and patience.

Planet associated: Saturn; the task master, responsibility, and courage.

Surya or Ravi Mudra (Seal of Life)

Kundalini Yoga for Beginners

Touch the tip of your ring (third) finger with the tip of your thumb together.

Other three fingers are held straight or as straight as you can keep them.

Effects your energy level, nervous system strength, health.

Planet associated: Sun; sexuality, health, and energy.
Uranus; nerve strength, change, and intuition. 

Buddhi Mudra (Seal of Mental Clarity)

Kundalini Yoga for Beginners

Touch the tip of your little (fourth) finger with the tip of your thumb together.

Other three fingers are held straight or as straight as you can keep them.

Effects your capacity to intuitively and clearly communicate, also may help stimulate psychic development.

Planet associated: Mercury; mental powers.

Prayer Pose (Pranam Mudra)

Kundalini Yoga for Beginners

Bring the palms of both your hands together so that they are completely touching.
Have the outer edge of your thumb mound pressed lightly into your sternum

Effects and neutralizes the positive side of your body with the negative side.

The right side of your body is associated with the masculine ‘sun’, and the left side is associated with the feminine ‘moon’.

There is an exact science to using this particular mudra, the Pranam Mudra, also known as Prayer Mudra.

The body has polarity, one on the right, known as the Pingala and one on the left, known as the Ida. When bringing your hands together, you are creating a neutralizing effect on the positive and negative currents of your own electromagnetic field. 

Also; by positioning your knuckles of the thumbs on your sternum, your are putting a light pressure on your vagus nerve, a major nerve going to your pineal gland.  

This pressure causes the pineal and the pituitary glands to secrete, which then creates a vibration in your brain to move out if its normal rhythm to a more meditative state. 

Hatha Yoga for Beginners


The word itself means action.
Kriya is an action which leads to a completeness. 
In Kundalini Yoga we use, breath, sound, and posture to create this completeness. 
While practicing a kriya a sequence of physical and mental changes occur which affect your mind, body and spirit.

There a many different types of kriyas, some supporting the liver, others balance the glandular system while others help stimulate the pituitary and many more. 

While using the specific angles and triangles associated with kriya you are better preparing yourself for a well-balanced life.
The physical changes that occur will assist your mental make-up creating a sweet internal meditative space. 

Everyone can practice kriyas on their own.

There are many thousands of different kriyas and so long as you follow the specific instruction and keep to the exact time specified you are safe to do this in your home.


“Mantras are not small things, mantras have power.
They are the mind vibration in relationship to the Cosmos.
The science of mantra is based on the knowledge that sound is a form of energy having structure, power, and a definite predictable effect on the chakras and the human psyche.” ~ Yogi Bhajan

The word mantra; man meaning ‘mind’ and tra meaning projection – mantra.

Mantra is sound used to affect our consciousness.

Everything in this world is in constant motion, constant vibration, the denser the form the slower the movement. 

There is a frequency that is associated with everything in this Universe. 

Happiness, sorrow, regret, and joy are all vibratory frequencies of our minds.

When we are choosing  to chant a mantra we are invoking a positive power contained in that particular mantra.

We are sending out vibratory sounds with each syllable we chant projecting what it is we are chanting for; peace of mind, increasing our intuition, prosperity and so on. 

It does not matter if we understand the meaning of the sounds or not. 

We have eighty-four meridian points also known as pressure points, in the pallet of our mouths.

Each time we chant or speak, we are stimulating these points and the associated glands and organs with  our tongue.
While chanting mantras, we are tapping out a significant sequence, rhythm and position which helps initiates a chemical reaction in our brain.

While this is happening your are opening up your inner chambers to higher consciousness.

There is a great deal more to Kundalini Yoga and the experience is speaks for itself. 

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18 Replies to “Kundalini Yoga for Beginners”

  1. Hi Meherbani,
    I love the idea of combining yoga with chanting mantras. I have meditated using a repeated sound before and experienced many mental, emotional and physical benefits. And, I have tried yoga before, but it did not incorporate chanting. Do you recommend one the four videos on your post over the others? If so, why?

    1. I suggest you listen to all excerpts of what may interest you.

      Each yoga class offers its own unique flavor so to speak.

      Before I found kundalini yoga, I went to many different yoga classes

      to experience their affect. Not only are the classes different but so are

      the teachers. Keep going until you’ve found what really moves you, both

      spiritually and physically.

      Thank you for leaving a comment!

  2. Hey there.

    I have only recently been introduced to Yoga and did not understand all those funny names. However now they make sense.
    I am sitting in my office and trying out the hand movements. To my coworkers’ amusement.
    Well, I made their day.

    All the best.

    1. Hi, Michelle!

      Well, I’m happy you made their day with a few mudras 🙂 Maybe those few hand movements made your day as well!

      Thanks for your comment!

  3. I’m overwhelmed by the amount of information. It’s great information but a lot of it and detailed. I used to do yoga, meditate and chant but I stopped. I think it helped but then I got busy and haven’t gone back to it.

    From what I understand it takes time to achieve a certain level? Is that true?

    Years ago I was offered classes in Kung Fu San Soo. I like San Soo because of the art; it’s almost like you’re dancing…but I also liked it because of it’s spiritual nature. Needless to say I didn’t continue because of the detail involved. How detailed do you have to be with Kundalini Yoga?

    1. Hi!

      You only have to be as detailed as you wish. There is no right or wrong when practicing yoga. Yoga is supposed to bring you an inner peace, not the opposite. If you’re feeling too overwhelmed with the terms then no need to learn them. I would recommend simply watching your breath. By this I mean, sit quietly someplace you’re comfortable and mind your inhale and exhale. If you can sit for at least 3 minutes without judging yourself or what you’re doing then that is great! The Kung Fu San Soo sound fun!

      Thanks for your comment 🙂

  4. Kundalini yoga seems so intriguing. You explained nearly everything someone would need to know about it, and I really appreciate the use of pictures. Yoga is something I’m hoping to become more practiced in, and I’m hoping this will be a great start for me. Thank you so much for sharing. This page was really useful and informative. Definitely going to have to try out the “yoga of awareness.”

    1. Kundalini Yoga happens to be my all time favorite yoga.

      It brings the mind, body and breath together in a way that leaves the practitioner feeling incredibly good.

      Thank you for your comment 🙂

  5. Nice post.
    I am familiar with much of this since I’m a practicing Buddhist so I think you’ve done a great job summing up kundalini yoga.

    My favorite mantra would be Om Mani Padme Hum, I feel such peace after intoning that mantra for a time.
    Which mudra would be appropriate for that mantra?

  6. I have done some basic yoga before but only from a DVD so I don’t know the different aspects of yoga. It’s good to know some of the terms and what it means. Connecting the philosophy to the yoga is important in understanding why it’s beneficial.

    I like that Kundalini Yoga is about self awareness. How will doing Kundalini yoga change me?

    1. DVD’s are a great way to begin when you’re new and don’t want to head cold into a class.

      Kundalini Yoga will only change you for the better.
      When you do a regular practice you will find yourself feeling wonderfully uplifted, healthier and happier.

      Thank you for your comment.

  7. This post reminded me of my humanity class. It is in this class that I learn about yoga, meditation, mudra and the importance of posture in clearing the mind and the role all these concepts play in many cultures and religions. I personally have never done yoga before but I am very fascinated about it and think I will try it someday. This post was very informative and stirred some good old memories. Thanks for writing it.

    1. I’m happy I was able to stir those old memories for you! How great to have a humanity class that covers yoga.

      Thanks for commenting!

  8. I never knew that the different poses to yoga had an actual meaning or a different purpose other than stretching and meditation. This was very enlightening to me. I have a new found respect for yoga and your post here has made me want to give it a try. Thanks for the information. Should the yoga positions you mentioned here be done by beginners or do you recommend starting from easier methods?

    1. I created this for complete newbies to yoga. Too many people shy away from yoga because they are afraid of what they may feel or look like. The information on this site is a great way to begin.

      Thanks for your comment 🙂

  9. Your post is very timely for me as I am currently thinking of taking a yoga class. I did not know that there are a number of different types of yoga. Like a push-up, I thought all yoga were the same. I see that I need to do more investigations on the different types of yoga classes that are being offered around my town.

    Thanks for the information.

    1. Great analogy! Like a push-up they’re all the same … I am happy you stopped by and was able to see there are many different forms of yoga.

      Kundalini Yoga for beginners is just a small taste of what’s out there.

      Good luck to you and thanks for commenting!

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