Yoga Positions for Beginners for Daily Morning Practice - Kundalini Yoga Morning Wakeup Series
Beginner Yoga Poses for Daily Morning Practice
Kundalini Kriya #2 - Yoga Morning Wakeup Exercises
The following beginner’s Kundalini Yoga Set is also described in this post (Morning Wakeup Kundalini Yoga Set), but I am including here as part of the Kundalini Yoga Kriyas Book for the sake of completeness and better organization.
Even though this set of yoga positions and exercises is simple for the beginner yogi to do, it is not any less valuable than many advanced Kundalini Yoga Kriyas. It is an excellent yoga set with a wide range of great benefits. In fact, it is a set which encompasses many of the daily recommendations of Kundalini Yoga.
Video of Kundalini Yoga Morning Wake-up Series
(From Free Yoga Videos, yoga video #3, Beginner Kundalini Yoga Exercise Video)
The Pranayama (breathing exercise) used for most of this set is the Breath of Fire, which is described in Breath Control & Yoga Pranayama Book - Breath of Fire Breathing Exercise - Ch 1. Here is also a video demonstration of Breath of Fire Breathing Exercise to help make sure you doing it correctly.
Free Online Yoga Video of Breath of Fire
(From the Article: Breath of Fire Kundalini Yoga Pranayama Video)
Overview of Beginner’s Morning Wakeup Kundalini Yoga Exercises:
The yoga postures and exercises below, should be done in sequence without taking a break in between if possible. The set can be done anytime of the day, although it is best done in the early morning hours. Even though this set is designed for beginners, I still recommend reading the 10 Guidelines for Kundalini Yoga Practice post first before starting it.
This set is ideal for beginning a Kundalini Yoga practice and done regularly can help form a very good foundation from which to progress to more advanced work. It is also suitable for doing prior to a meditation session.
In addition, this set has the advantage of not requiring much time so can be perfect for those with a busy schedule. Overall, the set works on your respiratory, digestive, immune and nervous systems.
How To Do Beginner Morning Wakeup Kundalini Yoga Exercises:
1. Yoga Rowing Exercise:
a. Instructions for Yoga Rowing Exercise:
- Sit up with both legs extended straight out in front of you.
- Extend the arms and have the thumbs facing up towards the sky, fingers extended forward and keep the elbows straight.
- Lean back 20-30 degrees - Inhale. Then lean forward about the same distance and exhale.
- Continue at a moderate pace.
b. Duration for Yoga Rowing Exercise: 1-3 minutes.
c. Benefits of Yoga Rowing Exercise:
- Opens up the Solar Plexus.
- Promotes flexibility in hamstrings and hips.
d. Practice Tips for Yoga Rowing Exercise: Your knees may bend slightly but elbows should remain straight. Curl your toes back towards you to accentuate the stretch in the calves.
2. Yoga Single Leg Extensions:
a. Instructions for Yoga Single Leg Extensions:
- Sit up with both legs extended.
- Raise your left leg. Hold your toes/foot with both hands. Begin Breath of Fire Breathing Exercise.
- Switch legs halfway through the exercise.
b. Duration for Yoga Single Leg Extensions: 1-3 minutes / leg
c. Benefits of Yoga Single Leg Extensions:
- Stretches the Sciatic nerve and hamstrings.
d. Practice Tips for Yoga Single Leg Extensions: If you can’t hold your toes, hold as far up your leg as you can and curl your toes back towards you. Your leg should be straight and you should try to sit up. If you are just beginning your yoga practice, be careful not to over stretch and incur injury.
3. Yoga Bridge Pose: (also called Yoga Table Top Pose)
a. Instructions for Yoga Bridge Pose:
- Raise yourself on your palms and feet keeping your torso parallel to the ground. You should be facing the sky. The feet are hip distance apart while the hands are shoulder width apart. Your fingers point away from you.
- Begin the Breath of Fire Breathing Exercise.
b. Duration for Yoga Bridge Pose: 1-3 minutes.
c. Benefits of Yoga Bridge Pose:
- Helps the immune system.
- Strengthens the arms and back.
d. Practice Tips for Yoga Bridge Pose: Press your hips upwards towards the sky and try to keep your back straight. Rest your head on your collar muscles. For starters, take frequent breaks if the arms get tiered and then restart the pose again when ready.
4. Kundalini Yoga Stretch Pose: (Article: Illustration of Kundalini Yoga Stretch Pose)
Picture of Kundalini Yoga Stretch Pose
Picture of Beginner Kundalini Yoga Stretch Pose
a. Instructions for Kundalini Yoga Stretch Pose:
- 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.
- Begin Breath of Fire Breathing Exercise.
b. Duration for Kundalini Yoga Stretch Pose: 1-7 minutes.
c. Benefits of Kundalini Yoga Stretch Pose:
- Builds the Navel Center.
- This exercise works on your Manipura Chakra (aka. Nabhi 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.
d. Practice Tips for Kundalini Yoga Stretch Pose: To modify this yoga pose you can do this position with your legs bent or do one leg at a time. As a beginner, it may take you some time to develop your abdominal strength, but if you stick with this exercise it will go a long way in helping you develop this important area.
5. Kundalini Yoga Tuck Pose:
a. Instructions for Kundalini Yoga Tuck Pose:
- Lie on your back.
- Bend your legs and bring your knees towards your chest.
- Wrap your hands around your knees, raise your head and bring your nose between your knees.
- Begin Breath of Fire Breathing Exercise.
b. Duration for Kundalini Yoga Tuck Pose: 1-3 minutes.
c. Benefits of Kundalini Yoga Tuck Pose:
- Works on the digestive system.
d. Practice Tips for Kundalini Yoga Tuck Pose: If your back of neck hurts it means your digestive meridians need work. Often when starting a yoga practice, our weaknesses are exposed, look at this as an opportunity to get healthier and more fit.
6. Kundalini Yoga Eagle Pose:
Picture of Kundalini Yoga Eagle Pose
a. Instructions for Kundalini Yoga Eagle Pose:
- Sit in Easy pose (cross legged simple, also called Sukh Asana).
- Raise your arms out to the sides and up 60 degrees.
- Curl your fingers in towards your upper palm (not quite, but like a fist) then point your thumbs up towards the sky.
- Keep your head up and elbows straight.
- Begin Breath of Fire Breathing Exercise.
b. Duration for Kundalini Yoga Eagle Pose: 1-3 minutes.
c. Benefits of Kundalini Yoga Eagle Pose:
- Works on the Magnetic Field.
- Increases the power of your presence.
- Makes you charismatic.
d. Practice Tips for Kundalini Yoga Eagle Pose: Try to keep your arms up and elbows straight. Don’t give up at the first sign of discomfort. As you develop your yoga practice, try to hold this pose longer it will help develop your willpower and spirit, as a beginner don’t over do it.
7. Yoga Corpse Pose: (also called Shav Asana)
a. Instructions for Yoga Corpse Pose:
- 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 for Yoga Corpse Pose: 5 minutes.
c. Benefits of Yoga Corpse Pose:
- 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 for Yoga Corpse Pose: Try to consciously relax your entire body. Release all your tensions and worries and stay in the present moment as best you can.
This concludes the Beginner Morning Wakeup Kundalini Yoga Exercises.
Benefiting from Mastery of Meditation & Yoga? 
on April 23rd, 2007 at 11:19 pm
Thank you for giving simple,step by step guidence for this section. It is very helpful now,till we master it .
on April 24th, 2007 at 10:34 pm
on July 15th, 2007 at 2:16 pm
I have started yoga. One of the cards I have which describes the breath of fire in stretch pose says not to perform if you have high blood pressure, diabetes, epilepsy, depression or insomnia or 3 months pregnant. I suffer from depression and insomnia. Why is it not good to do this pose if you have depression? I would think all poses would make one more centered and it would help defeat depression.
on July 17th, 2007 at 8:28 pm
Depression is a complex condition. The only type of depression under which you should not do Breath of Fire in Stretch pose is if your depression is associated with a lot of anger. Otherwise it is fine to do. To combat depression you may also wish to do the So-Hum Meditation as that is most prescribed for this condition. Here is the link to that meditation. While you do it, with every inhalation visualize Joy and Peace entering your heart and filling each cell with happiness. Let me know your progress…
http://anmolmehta.com/blog/200.....-practice/
Best Wishes,
Anmol
on September 24th, 2007 at 1:40 pm
[…] mobizzy wrote an interesting post today onHere’s a quick excerptThe Pranayama (breathing exercise) used for most of this set is the Breath of Fire, which is described in Breath Control & Yoga Pranayama Book - Breath of Fire Breathing Exercise - Ch 1. The exercises below, should be done in sequence … […]
on November 6th, 2007 at 4:28 pm
hi Anmol,
Yours is one of the finest website dealing with meditation and yoga - truly a gem.I feel so fortunate to come across it one day while idly surfing the net. I have been benefited tremendously both spiritually and materially by the practices you have published, specially Kundalini Yoga. Please keep up the great work that you started.
on November 7th, 2007 at 12:21 pm
Needless to say your feedback warms my heart :-). Thank you for such kind and encouraging words. I am very happy that you are practicing and benefiting from the Kundalini Yoga sets and information on this website.
I will keep on sharing my knowledge, on the agreement that you keep on doing your daily sadhana :-).
Best,
Anmol
on January 24th, 2008 at 3:53 am
Hello again Anmol,
I have a quick question about the Eagle Pose…eyes open or closed. I can’t quite tell in your picture!
Thanks,
Steph
on January 24th, 2008 at 4:26 pm
Eagle Pose is with eyes closed. In general it’s always eyes closed for Kundalini Yoga exercises, unless specified otherwise.
It’s a great pose.
Best,
Anmol
on February 8th, 2008 at 12:16 am
I have 2 questions here, on number 3 what is the exact position of the head.
And on number 5, when I roll into a ball my spine seems to hit the floor and it’s rather uncomfortable, does this mean m not doing it right or I just need more padding?
Thank you very much once again. This is the greatest resource on yoga I have ever found.
on February 8th, 2008 at 12:28 am
1. For number 3 (bridge pose) support your head on your collar muscles.
2. More padding :-).
Thanks for your encouraging comments, they really do mean a lot.
Best,
Anmol
on February 10th, 2008 at 2:22 pm
Hi,
what are the benefits of sitting cross legged vs sitting on your heels?
also, I’m trying to recover from sciatica, would the first 2 exercises here help or aggravate it?
Thank you.
on February 12th, 2008 at 2:04 pm
Often those 2 postures are interchangeable when it comes to doing the exercises. Some exercises though demand one over the other.
There are subtle differences between the two, as in sitting on your heels is excellent for digestion, while sitting cross legged conserves the most energy and is very stable.
Do not do the first 2 exercises if you are recovering from sciatica. When you do feel ready to start them, begin very gently and go from there.
Best,
Anmol
on February 12th, 2008 at 5:06 pm
Thank you for the prompt responses. Your experience and knowledge are priceless. I’ve been going around asking yoga teachers about sciatica and they all have turned out to be very incompetent. Even the naturopathic doctor I went to for acupuncture was too busy to get the next client’s money and just told me to do cobra and pigeon pose, but didn’t tell me that stretching hard in Cobra can actually aggravate sciatica instead of curing it.
I would really appreciate if you could point me to some good exercises to help me get over it. I have done a lot of progress with Cobra, Savasana and Qigong( it helps very much), but I can still feel it and I want to get rid of it for good, because it prevents me from doing a lot of asanas.
Thanks!
on September 21st, 2008 at 7:25 pm
Thank you for sharing your knowledge. It is priceless and has helped me immensely.
Thank you so much!
on September 26th, 2008 at 1:29 pm
Thanks for your inspiring feedback, it is great to hear the hard work is reaching others and proving to be beneficial.
Best,
Anmol
on October 18th, 2008 at 11:58 pm
Hello Anmol,
If there an alternative to the breath of fire for those of us with sinus problems that cannot breathe freely through their nose?
Thanks
on October 20th, 2008 at 9:14 pm
You can do the exercises with Long Deep Breathing instead. Not sure of the exact nature of the sinus issue you have, but you can look into Jal Neti as a possible treatment.
Best,
Anmol
on November 11th, 2008 at 11:59 am
Hi Anmol,
Namaste.
Quest to learn yoga and also lose weight has led me to the right place, atlast. I have already begun my course as i write to you. Thank you very much for the insight and well designed courses for beginners like me . I hope, by god’s grace i will gain the will power to continue this classes and benefit from it.
I realized my stamina is quite poor, during the class of kundalini yoga! Does being overweight hv anything to do with this or practise can help me overcome it?
Thanks once again,
Poornima
on November 13th, 2008 at 5:41 pm
Good to hear you have started the online yoga classes. Most important thing now is to keep going!
Yes certainly, stamina is going to be the limiting factor early. Just take more breaks and build up your capacity slowly. The weight loss set especially requires stamina, as it is necessary to increase the heart rate in order to get the body to burn fat and calories. Being overweight will make this more challenging, but don’t get deterred, just do your best and the results will flow over time.
All Good Wishes,
Anmol
on November 14th, 2008 at 4:59 am
Thank you! Thank you! Thank you!
Thank you! Thank you!
Finding this site tonight after googling ‘i can love how about you?’ somehow led me here. Go figure. All I can say is thank you!! Fresh air!!
… kept me awake a little longer tonight but I’m smiling and feel better.
Please keep it coming - you are inspiring and here at home with me.
on November 18th, 2008 at 11:42 pm
Great that you have found my website and the best news is that it has made you smile :-D.
Your feedback energizes and inspires me to march on. Thank you for that.
Cheers,
Anmol
on January 27th, 2009 at 3:05 am
Hi Anmol,
Thank you for your help.
I started course #101 today. I found a great pain in my neck when I was doing Kundalini Yoga Stretch Pose and Kundalini Yoga Tuck Pose. Is the common problem for beginners or I’m doing them the wrong way?
Best,
Navid
on January 31st, 2009 at 4:51 pm
Yes this is common. It will diminish once your neck muscles get stronger and your digestive system improves.
Best,
Anmol
on May 27th, 2009 at 9:06 am
Hi there
Am wondering is there ashram where we can stay and learn yoga from you? Or we can only learn from online?
The reaspn am asking is u have fantastic website and i want to learn for betterment of myself and also teach in m
y country.
If there is ashramam pls advice on the cost and how long do i have to stay?
Thanks
on July 16th, 2009 at 12:27 pm
Hi,
I have a couple of medical conditions and am wondering if specific exercises would be forbidden for me. I have a herniated disc (L4/L5) and also a bulging disc (L5/S1) in my lumbar region. As a general rule I am supposed to avoid forward bending. I also have a knee injury (torn ACL). As a result of these what modifications must be done to the routines for me to practice them safely?
Thanks
- Deepak
on July 18th, 2009 at 12:40 pm
Hi Anmol,
Great job! Keep up the good work.
I have a question - Is it ok to start off directly with kundalini for someone who has little or no practise in other yoga asanas?
on July 21st, 2009 at 10:00 pm
At this time I don’t have a Center where students can stay and learn. I envision this is the future though, but for now my teachings are most accessible via the website and the few products I have made available.
I will keep you all updated on the evolution of the Center though as it starts to materialize.
Glad you are enjoying and benefiting from the website.
All Good Wishes,
Anmol
on July 21st, 2009 at 10:02 pm
Yes it is fine to practice Kundalini Yoga as a beginner, but please use the modifications that are provided for the exercises and don’t overdo anything.
Thank you for your encouraging feedback and let me know your progress.
Best,
Anmol
on September 10th, 2009 at 9:35 am
Dear Anmol,
I just wanted to express my gratitude for your generosity, accuracy and patience in posting all this material.
Deeply grateful,
Giovanni
on December 4th, 2009 at 3:02 pm
[…] Last month we practiced the unique Kundalini Yoga exercise, Eagle Pose, to help us work on our Aura and Magnetic Field. Eagle pose is part of the Morning Wake-up Series, which is a good set for everyday practice. There is another excellent simple yoga exercise which is recommended for everyday practice and for the month of December that will be the pose for us to practice together. This exercise, unlike Eagle Pose, is common to all forms of yoga and is a fundamental part of all basic yoga practices. It is the Cat-Cow yoga exercise. […]
on January 2nd, 2010 at 5:07 am
Thanx for giving simple,step by step guidence for this section. It is very helpful now,easy to follow it..lucky to find out this site while surfing.
god bless you for your generosity
on February 14th, 2010 at 5:37 pm
I have started your Master Mediation Course and I’m in Love!
Finally, with this practice, my mind is more focused. My body is thanking me for the extra effort and my spirit is soaring. Love, is the feeling of oneness in the body. Everyday I do the different yoga poses and breathing exercises! I have my children do it with me in the morning, they whine now but will thank me later.
Thank you for all that you do on this website! You inspire me to act on my calling. Peace and Love
on February 15th, 2010 at 11:09 pm
Dear Anmol,
thank you so much for the most fantastic site on yoga! It has been priceless to me, since where I live no place offers kundalini yoga lessons. I was bitten by its power at a course last summer, and now with your online lessons I have established a daily routine together with my meditation practice!
Only small bi effect is that I never get sleepy! Its hard to fall a sleep and many nights it feels like I’ve meditated most of the time instead of sleeping. Whenever I wake up I am very energized, however little I have slept. Still I miss the deep relaxed sleep. Do you have an advice or an exercise that can help? I have tried nidra yoga, but nowadays I just enter concentrated meditation doing those exercises instead of sleepy relaxation *lol*
What a problem of luxury!
A friend speculated for a reason that I am moving too fast and that I should slow down my yoga practice. What are your thoughts?
Thank you again for this wonderful site!
Light and peace,
Gita
on February 17th, 2010 at 10:50 am
Thank you so very much for this step-by-step instruction guide. I found it very helpful and now I just have to master the steps!
~Many Thanks,
Riley
on April 3rd, 2010 at 3:48 am
namaskar !!
thank u so much for these wonderful exercises. I have a question….through ur video of breath of fire breathing exercise I have noticed that u kind of press ur lips slightly. I myself find that by doing so this rapid breathing through nose becomes easier. Am i right in my judgement…??
thanx a lot again for ur efforts to help us !!
regards
meera
on April 7th, 2010 at 1:55 pm
thank you anmhol I benefit greatly from this website, and thank you for sharing with the world and showing unconditional love you are changing lives every single day to make the world a better place for us all to live in. You are a life savor!
on April 9th, 2010 at 3:54 pm
Peaceful Earth,
Thank you for our positive and inspiring comment. Glad to hear that you are able to get your children to do this with you. You are correct in saying that one day they will thank you :-)
All the very best,
Trupti
on April 9th, 2010 at 4:05 pm
Riley,
Thank you for your comment.
Take it steadily and soon you will have mastered these steps.
All the best,
Trupti
on April 9th, 2010 at 4:08 pm
Meera,
Pursing ones lips generally does seem to make the nostrils “open wider” so t o speak. But really it’s a matter of personal choice - to purse or not to purse :-))
All the best,
Trupti
on April 9th, 2010 at 4:10 pm
Anonymous,
Your very positive comment is much appreciated.
Glad to know that website is beneficial…
Blessings,
Trupti
on April 18th, 2010 at 12:17 pm
I plan to start yoga.Which should be started as a beginner..the Spinal warm up series or the beginners yoga positions.
on April 18th, 2010 at 11:34 pm
Shamim,
Both are good to start as a beginner.
Generally doing the Spinal warm up first then the morning wake up series is the progression……
All the best,
Trupti
on May 23rd, 2010 at 6:57 am
Anmol Meta
Where is reference to and gratitude to the true master Yogi Bhajan ? - The yogi who introduced Kundalini Yoga to the west and taught us the kryias. His generosity and love is why we can benefit with this 5000 year old technology. SAT NAM Hans Muhk Kaur NY
on May 23rd, 2010 at 10:59 am
Sat Nam.
Please do a search for Yogiji in the top right search box, there are plenty of thank yous to him in many different articles on this blog.
Best,
Anmol
on June 5th, 2010 at 8:14 am
I am suffering from orthoarthritis in right knee, and also have weak eyesight -6.50. Kindly suggest some remedies for the same.
on July 3rd, 2010 at 10:59 pm
AMAZING.
on August 12th, 2010 at 11:30 am
Excellent serie…. Im very motivated to follow this yoga trip