Introduction To Guided Meditation & Kundalini Yoga Class Syllabus - Course #101
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Introduction To Guided Meditation and Kundalini Yoga Class - Course #101:
Online Guided Meditation Class: Online Kundalini Yoga Class:
Introduction to Guided Meditation and Kundalini Yoga Class - Course #101
Welcome everybody to the Free Online Introduction to Guided Meditation and Kundalini Yoga Class. All the material for this class is available via the links on this post and you can start anytime you wish. The course covers 2 weeks, but you are of course welcome to continue on. In this post I will provide the class objectives, class details, course syllabus and participation guidelines. Please read through everything carefully so you will be able to get maximum benefit from the class. I am glad you all have taken advantage of this opportunity to deepen your spiritual practice and I hope you will make full use of it. There is, without a doubt, no material equivalent to the rewards that this path bestows.
To register please just leave a comment on this post that you are going to start the course or just send me an email at anmol@anmolmehta.com so I know what kind of participation there is.
You can read the original post here (Free Online Guided Meditation and Kundalini Yoga Class) for when the class was first introduced. Please note that the class is now ongoing and you can start anytime. I and other experienced practitioners will field all questions and issues on this feedback post in the comments section below.
PLEASE ALSO READ THE FAQ below. It addresses many of the common questions about the online classes:
FAQ For Free Online Guided Meditation & Kundalini Yoga Classes
Class Objectives:
- Pranayama Breathing exercises to build your energy and awareness.
- Kundalini Yoga Kriyas for an overall workout and building your core abdominal strength.
- Guided Meditation Techniques to promote peace, joy and insight.
Class Details:
Class Structure:
Each class/session will consist of 3 sections: Breathing exercises (pranayama), Kundalini Yoga Kriyas (sets) and Guided Meditation Practice. There are a wide range of students participating, from beginners to experienced yoga practitioners, so the exercises are designed to allow you to pace yourself. The total time will be 45 minutes / day. Most important, walk the middle path with regard to each session. DO NOT OVERDO OR OVER STRAIN and at the same time don’t have it be excessively easy either.
Required Reading:
Introduction to Kundalini Yoga
10 Important Guidelines to Kundalini Yoga Practice
Legal Disclaimer
Course Syllabus:
The following describes the 3 sections comprising the 45 minute daily yoga and meditation session for week 1 and week 2. The approximate total times for each section and set are also given. Take more rest if you need to, or if you feel comfortable do the poses and exercises a little longer within the alloted time. Each breathing exercise, Kundalini Yoga Kriya and Guided Meditation technique below is a link to the article with all the details you need.
Week 1: Each day of the first week do the following…
Breathing Exercises Section (Pranayama): Total time 5 Minutes
- Sodarshan Chakra Kriya Beginners Version: 3 minute
- Rest: 1 minute
- Breath of Fire Breathing Exercise: 1 minute
- Rest: 1 minute
Kundalini Yoga Section: Total time 20 minutes
- Spinal Warm-up Kundalini Yoga Exercises: 10 minutes
- Morning Wake-up Kundalini Yoga Exercises: 10 minutes
Guided Meditation Section: Total time 20 minutes
- Zen Meditation Technique: 20 minutes
Week 2: Each day of the second week do the following…
Breathing Exercises Section (Pranayama): Total time 5 Minutes
- Sodarshan Chakra Kriya Beginners Version: 3 minute (if you feel ready you can try the Intermediate or Advanced versions but only for 3 minutes).
- Rest: 1 minute
- Breath of Fire Breathing Exercise: 1 minute (if you feel ready do Breath of Fire for 2 minutes and then without rest move onto the Kundalini Yoga Section).
- Rest: 1 minute
Kundalini Yoga Section: Total time 20 minutes
- Spinal Warm-up Kundalini Yoga Exercises: 10 minutes
- Core Abdominal Power Yoga Exercises: 10 minutes
Guided Meditation Section: Total time 20 minutes
- Sound Awareness Guided Meditation Technique: 20 minutes
Participation Guidelines
Following are the guidelines which I suggest we follow…
- Please post all comments, questions and feedback of a public nature in the comments section of this post. This way all will benefit from the discussion. Feel free to ask questions or discuss issues, as that is one of the main reasons for this particular class format. Of course, you are free to email me as well if you would like the discussion to not be public.
- If you like, you can indicate with a comment that you have completed your daily session. Could be as short as "did it", or of course could be questions, issues or more detailed feedback. The hardest part with a daily yoga and meditation practice is establishing consistency and regularity and I think having to acknowledge that you completed your daily sadhana (spiritual work) will help in facilitating that. In addition, your comments could inspire others as well.
- I will post all information regarding the class in the comments section below as well, so please check periodically for updates.
- Before starting your daily yoga and meditation session, take a moment and tune in to your higher self for guidance and protection. At the end of every session, visualize yourself and the world as you would like it to be.
- Do the best you can and modify the class as you require. It is more important to do something, than be overwhelmed or not do anything at all.
- I wish you all a wonderful learning and transforming experience.
Best Yoga & Meditation Products: 
on April 29th, 2007 at 8:31 pm
Anmol, this is good.
I am travelling out of the country in a few days but I am going to make sure that I continue to do this course even there.
Thank you once again for taking the time to make this program available to us.
on April 29th, 2007 at 9:18 pm
Hi Anmol,
I’m excited - I just read through the recommended reading, and the programme for week 1 and I like the idea of having structured practice and meditation. I generally do whatever I feel guided to do each day… which can be great as it often gives me exactly what I need, but doesn’t build consistancy or discipline.
It’s wonderful timing too, as tomorrow I start teaching at my first yoga studio (previously teaching at a gym or in various rented rooms).
Thank you for putting this course together, and inspiring me to take it up.
on April 30th, 2007 at 10:12 am
on April 30th, 2007 at 8:54 pm
Just completed Day 1. Found the instructions easy to follow. Really enjoyed the Breath of Fire, and the spinal twist felt amazing (haven’t done it that way before.)
Both legs went completely to sleep in the meditation, I think I need to sit my hips up on some support.
In yoga bridge pose, after a minute or so in the posture, my right thigh cramped up. I often get the same cramp in postures that engage the back muscles - bow posture, bridge, locust. My spine is fused at L4/5, and my right leg used to get sciatic, although rarely does anymore. It’s also a bit weaker on that side. How should I respond to the cramp? Breath into it and continue? Back off? Come out? Change the emphasize of the posture?
Thanks!
on April 30th, 2007 at 9:31 pm
Hi Anmol–
I’m so grateful for this wonderful opportunity. I just tried the link to the spinal warm-ups and (although I think I pretty much remember the warm-up from class), the link doesn’t work for me. Also, do you suggest we actually time ourselves for everything w/ a watch or just kind of “intuitively” time ourselves. Thanks again!
on April 30th, 2007 at 10:17 pm
Never mind about the link… the one for Week 2 (spinal warm up) didn’t work but the one for Week 1 does… thanks.
on May 1st, 2007 at 12:40 am
The links should all be fixed now, thanks for catching that.
Initially, although its hard to keep an eye on a watch while doing some of the postures, I suggest keeping an easily viewable clock, preferably with seconds, to help you get an idea about the length of time you are doing an exercise for. You can also use the seconds display on a stereo if you are doing your sets to music (watch out for song breaks that’s all). Also, no music during the meditation part of the session (here an alarm device would help).
A final note, the governing factor, though, in determining the length of the exercise should be the “middle path” rule - not too easy and not too hard and not the amount of time. The time will help you in determining your progress mostly.
A final final note :-) time generally remains a key part of the pranayama exercises though, even in the long term.
on May 1st, 2007 at 12:57 am
Kara-Leah,
Correct for the meditation legs issue, raising the hips higher than the knees will be very helpful (along with making sure your clothing is not bunching up behind the knees cutting off circulation). For details on this for those who may not be as familiar with sukh asana (cross-legged sitting posture) variations you can reference the following 3 articles…
(sukh asan section, you can also see the section on using a chair or meditating on your back, if sitting is not an option for you due to a physical condition).
http://anmolmehta.com/blog/2007/01/22/sm-meditation-program-basic-meditations-chapter-7/
(Item #11-a,b,c,d On helpful hints for making Sukh Asana easier for longer meditation) http://anmolmehta.com/blog/2007/01/26/sm-meditation-program-practical-hints-tips-chapter-18/
(Item #8-2 Tools for Kundalini Yoga Practice Section)
http://anmolmehta.com/blog/200.....-practice/
This is a very important aspect of the course - getting the sitting portion correct and as comfortable as possible for the meditation. So I will be happy to summarize or expand on the key points if the above references are not sufficient or clear.
(yoga bridge pose addressed in next comment).
on May 1st, 2007 at 1:23 am
Back out of the pose. The only time one might go through a cramp in this program is during the meditation session if one feels strong enough. Please try the following modification to Bridge Pose to see if it will help alleviate the issue.
Modification to Yoga Bridge Pose:
1. Lie on your back and have the feet in the same position as bridge pose (hip distance apart), but for your hands do the following.
2. Interlace your fingers and bring both arms underneath you keeping them straight.
3. Tuck your shoulders in slightly underneath you as well.
4. Now reach up with your hips and push down on the floor with your arms.
5. Begin Breath of Fire.
Let me know how it works out.
on May 1st, 2007 at 1:30 am
For anyone having difficulty with Yoga Bridge Pose, please use the modification above. I always offer it in class as well (and it is used by many of the students). I will update the original “Morning Wake-up Series” document as well indicating it. Thanks.
on May 1st, 2007 at 2:21 pm
It was a great morning. This was a wonderful way to start the day— thanks, Anmol; I had been planning to start waking up before the kids to start a daily practice but had been putting it off… for some reason this class, knowing others are in it with me, made me feel accountable. I didn’t time anything and basically just went w/ what felt right– and it took roughly 45-50 minutes. My only problem was with the meditation– I only lasted 10 minutes b/c I started to feel very sleepy. I will continue to get to bed earlier and hopefully won’t run into that problem again. Hope everything went well for everyone.
on May 1st, 2007 at 5:09 pm
did it, but unfortunately I overslept and didn’t have time to do all the exercises. hope to do better tomorrow. take care everyone and Anmol - thanks!
on May 1st, 2007 at 6:43 pm
Have just completed day 2. Did the modification for bridge posture and didn’t have any cramp. Sat up on a couple of pillows, and it was much better. My right leg (tucked in front) did go to sleep for the last five minutes, so will keep working on that. Found the meditation much easier to sink into this time, and didn’t wander off as much. Have a tendency to count above 10 (11… 12… 13…) if I let my mind wander off!
Feel great now, and off to teach my first yoga class for the day.
Much joy,
Kara-Leah
on May 1st, 2007 at 11:33 pm
If the entire session is too much do what you can, this is the best way to get started. This popular article below may give you the inspiration you need to begin….
http://anmolmehta.com/blog/200.....ation-now/
on May 2nd, 2007 at 8:55 am
did the day 2 exercises. I’m having problems with the Stretch pose - my lower back hurts (even with hands under buttocks) when I do it. any hints/ideas? also in the Tuck pose my neck hurts - you wrote that stomach meridians may need work - but how?
on May 2nd, 2007 at 8:55 am
did the day 2 exercises. I’m having problems with the Stretch pose - my lower back hurts (even with hands under buttocks) when I do it. any hints/ideas? also in the Tuck pose my neck hurts - you wrote that digestive meridian may need work - but how?
on May 2nd, 2007 at 10:51 am
1. Bring more of your arm under your back (rock slightly from side to side tucking your arms further under you, so its not just your hands underneath your buttocks).
2. Bend your legs at your knees to reduce the intensity of the pose.
3. Do one leg at a time.
4. Do one leg bent at the knee at a time.
Let me know how it goes and we will take it from there…
on May 2nd, 2007 at 11:02 am
Lets monitor the progress and later you can try some of the other kundalini yoga exercises that are also very good for the digestive system, such as Golden Nugget Yoga Pranayama given here…
http://anmolmehta.com/blog/200.....as-part-2/
on May 2nd, 2007 at 12:44 pm
Today didn’t go quite as smoothly :) My 10 month old son woke up right after the stomach grind and decided he wanted to get an early start to the day as well. I still managed to do the exercises while he played near me– which was fine, even when he thought it was funny to play with mommy’s face during the corpse pose. For obvious reasons, I was unable to do the Zen Meditation :)
Like Joanna, I have the pain in my neck during tuck pose… is it ok to do the stomach grind, tuck pose, and golden nugget pranayama separately from the other exercises in order to get the benefits for the digestive meridians or should they only be done in conjunction with all of the other exercises? And just to make sure. the single leg extensions are the hamstring and calf stretch we’ve done in class, right? (I hope so)
on May 2nd, 2007 at 8:39 pm
The leg extension is not quite the same as in class :-) but is very similar, so doing it instead is not a big issue (I substituted it in class as well to keep it easier). The correct one for the Morning Wake-up set requires both legs to be out straight and then Lifting one leg off the ground and holding it as far up as possible with both hands, while keeping it and your back straight. Will show it to you this Sunday as well.
Keep Up everyone the best you can - that is our motto for this class.
on May 3rd, 2007 at 1:41 am
Just completed Day 3. Felt internal resistance to doing the practice, but when the mind started thinking about not doing it… I changed my thoughts to “I will do my yoga…” And I did. Although I struggled far more with the meditation, my mind was leaping all over the place, even though I was able to keep the count going as well…
Feeling the energetic body quite strongly in some of the practice too.
on May 3rd, 2007 at 4:42 am
Did day 3,I feel gooood :) I couldn’t do the modified version of the Stretch pose you wrote about, as I didn’t have access to the internet. So I just skipped that one. Will try out the modification tomorrow and I’ll let you know. The Tuck pose felt much better today, I feel that I have to be persistent. I also do the begginer version of Golden Nugget, as well as some other easy Pranajamas in my evening set, but I’ve just started recently. What concerns the diet, I’ve been thinking about giving up diary products, as it feels they don’t do me good (I’m a vegetarian), but I have to cleverly think what am I gonna eat instead.
Good luck everybody!
on May 3rd, 2007 at 3:21 pm
Hey Anmol,
Can you suggest something to do for a bit of grounding? After my practice last night I felt very ‘out of it’ - in a good way… very blissed out one might be say, like I was just floating around. I had a glass of wine with dinner to bring me back into my body a bit, and it did help (as does eating). During the night I woke up and was doing spontaneous hand movements, just a couple (that I was aware of) and it ended in a beautiful namaste at my heart centre, and then I dropped straight back to sleep. It felt amazing.
Any suggestions?
on May 3rd, 2007 at 9:12 pm
That experience sounds wonderful, Kara-Leah. I wouldn’t mind staying in that blissed out state :)
I was joined by Sebastian again today, right after the breathing exercises (is this his cue)… I felt the resistance too… I woke up twice during the course of the night to attend to my children and was exhausted this morning– I started to make excuses about how I needed the extra rest– but I didn’t give in :) YAY! Felt wonderful. Again, no meditation, though. I’m thinking I need to start waking up at 5 am, but need to continue w/ getting to bed early– which Iive done well with this week. I’m with you on the dairy, Joanna– gets me congested. As long as you’re getting lots of leafy greens and raw seeds and nuts, I think you’ll be fine without it.
on May 3rd, 2007 at 10:44 pm
Hey Kara-Leah,
Without interfering too much with the natural intelligence of Kundalini flow please try a combination of the suggestions below. If things continue at a pace your heart tells you is excessive we can introduce more grounding mechanisms… otherwise accept and enjoy.
1. Life-style: Since we now know even more how beautiful New Zealand is, spend some more time in nature, being aware of your connectivity to the earth. If you can do some gardening and get your hands dirty thats even better. For those curious about my new found knowledge about NZ you can go here…
http://www.klmasina.co.nz/2007/05/04/why-i-love-new-zealandaotearoa-land-of-the-long-white-cloud/
2. Diet: You are already on the right track - yes eat more and eat more "heavy" "earthy foods". Whole wheat, grains etc. Stay away from light "airy" foods.
3. Pranayama: Do some breathing exclusively through the right nostril with the left nostril closed with the ring finger and pinkie of the right hand. Few minutes should be fine.
Lets see how it goes (also no trying the ajna chakra meditation I just published).
on May 4th, 2007 at 2:34 am
Thanks for the suggestions - will do the pranayama. Today (day 4) I did another savasanah after the meditation, for about ten minutes, and felt much more grounded.
Struggled more with everything today - end of the week, tired, couldn’t be bothered, three minutes seemed to take FOREVER.
But I just observed my mind and did it anyway.
Was going to look at that meditation… so thanks for telling me not to!
And also, thank you for the link back to my article on New Zealand, much appreciated!
I will get out and go for a walk tomorrow, and I have some plants that need repotting, so will do that too.
Am really enjoying this course, thank you!
on May 4th, 2007 at 8:40 pm
Joined by Sebastian again. Everything went well– looking forward to having you demonstrate a couple of things after class on Sunday to make sure I’m doing it right– I’m very much a visual learner. Thanks again!
on May 5th, 2007 at 6:12 pm
Day 5 was great, felt a lot more grounded too.
on May 6th, 2007 at 2:10 am
Have just done Day 6. Really enjoying the eagle posture, feels like it’s exactly what my shoulders and upper midback needs. I think some of my yoga students would really benefit from it too. If I were to use that posture in a vinyasa/power class, when would be the best time to do it? (I generally start with spine warm ups on the ground like cat/cow, and then move into sun salutations followed by standing postures and then a few seated postures and a long savasana). We don’t do much pranayama work, although I am starting to get my students to work with Ujjayi breath. Would you recommend doing it with or without breath of fire?
Thanks!
KL
on May 6th, 2007 at 2:17 am
[…] It’s the ideal way to spend Sunday afternoon. And then when I awake, refreshed, my lunch will have digested and it will be time to practice yoga. Normally I don’t practice on a Sunday, but as I have committed to Anmol’s online Kundalini Yoga Course, which is a daily course for two weeks, I am making an exception. […]
on May 6th, 2007 at 5:45 pm
Eagle Pose should be done later in class as it works on the magnetic field and 4th Chakra (Anahata), so try to hit the lower 3 chakras first. So in general after spinal warmups and cat-cow or after sun-salutation is fine. I would recommend teaching BOF separately first and then combining w/ Eagle pose as students tend to have difficulty w/ BOF and need to focus on that alone to get it right. No real counter pose is needed for Eagle.
on May 6th, 2007 at 11:20 pm
Hi Anmol,
Thanks for the info on Eagle pose. Did Day 7 today. All good. Feeling much more grounded too.
on May 7th, 2007 at 3:46 pm
Hello everyone– I missed day five :( but day 6 during class was wonderful yesterday. The pose with the arm pointing forward and the opposite leg raised and pointing back (what’s it called?) was amazing– I felt wonderful after… can it be practiced separately? I did today’s set outside after going jogging. I was worried that I would feel tired doing it then, but it was just fine. I was w/ Sebastian– who was pleasantly occupied with an apple, so couldn’t meditate. Would you recommend I do the meditation in the evenings after I get them to bed? or is it more beneficial to sit right after completing the set? I don’t know if it’s all in my head but I have felt great, more calm and focused since starting a daily practice and the only day I’ve felt “off” was on Saturday (the day I missed).
on May 7th, 2007 at 11:40 pm
Wow, LOVED week two. Really enjoyed the core abdominal exercises. It was my hip flexors that felt it way before my abs though. The guided meditation was great too. Felt my consciousness expanding as I focused on hearing all the far away sounds.
So that was my Day 8!
on May 8th, 2007 at 12:02 am
on May 8th, 2007 at 6:34 pm
Day 9 was great, meditation flew past, wanted to stay in it longer. Will try and come back to it later this afternoon.
on May 9th, 2007 at 5:25 pm
Forgot to check in yesterday but I did do my set– w/ Sebastian joining in at the end. This morning I got through it w/ both of my lovely babes lkeeping me company. It’s strange that they never woke up before 7 am before I started waking at 6 to practice. I will slowly shift to waking at 5 in order to practice (a little tough since I wake up 1-3 times a night to tend to Sebastian). Yesterday, there was a clicking in my right hip when I did the leg thrusts– no pain. lifted my leg a little higher and it stopped. No problems today. i did the meditation outside near a stream after my run– loved it. I find it much easier and more enjoyable.
on May 9th, 2007 at 9:16 pm
Did Day 10 early this morning - was missing doing eagle so added that in too. Felt really good afterward.
on May 9th, 2007 at 10:29 pm
Great job everybody. This webpage is vibrating with your energy and passion - may it inspire others in their journey.
on May 10th, 2007 at 2:36 pm
great day, clicking in the hip during leg thrusts again– no pain but I couldn’t make it stop today…have to thank you all again… would’ve found an excuse not to practice (like “oh I can’t possibly do this now, Sebastian is drooling on my face everytime I lay down for corpse pose” or “woops, just got hit in the face w/ a block while my eyes were closed– I should just do this some other time”) if not for getting started here.
on May 12th, 2007 at 8:16 pm
Did day 11, all good. Day 12 was feeling quite ‘light’ after teaching a vinyasa class, and opted to do a seated meditation at the lake to ground myself instead. Felt much better after this, but as I was off to my Mother’s house for mother’s day, wasn’t able to do the rest of the class. It’s the first one I’ve missed and I’ve really enjoyed the daily discipline.
on May 12th, 2007 at 9:16 pm
Yesterday and today went well except for the clicking in the hip during the leg thrusts (more like in my pelvis, on the right)… doesn’t hurt, but doesn’t feel right either. I won’t be able to make it to class tomorrow (can’t tell you how disappointed I am to miss it) b/c I’m getting together with my family– but will get in my morning session. Hope all is well.
on May 13th, 2007 at 2:17 am
Day 13 was good - struggling a bit with boat pose, tend to collapse through the lower back, need to keep the chest lifted but don’t feel strong enough to hold it properly the whole way through. With modified bent legs can do it though, so guess I just need to back off a bit!
on May 14th, 2007 at 2:13 pm
on May 14th, 2007 at 2:59 pm
Did day 14. Feel really good. Am going to continue with doing regular Kundalini practice - going to check out the books etc and put something together. Really like the consistency and the discipline, plus find it fits in with and balances out my other asana practice, which tends to be more physical. This way I get meditation and pranayama in there too.
Thank you so much for offering this course! I doubt I would have experienced this otherwise.
Many blessings,
Kara-Leah
on May 14th, 2007 at 3:24 pm
http://anmolmehta.com/blog/200.....a-classes/
Thanks once again for your passionate participation!
on May 14th, 2007 at 9:44 pm
Thanks, Anmol… will do. Mother’s day was lovely… I started the day with the week 2 exercises– and actually got through all of it while the children were asleep :) Looking forward to next week’s live class– there’s definitely something powerful about working as a group.
on May 18th, 2007 at 11:54 pm
http://anmolmehta.com/blog/200.....a-classes/
on June 15th, 2007 at 9:07 am
Amazing course materials. Very impressed and grateful to you! Am starting the first course now! Aloha, Tom
on June 18th, 2007 at 10:19 pm
on June 25th, 2007 at 4:32 pm
[…] Current courses available on line include: […]
on August 19th, 2007 at 4:17 am
Hi Anmol,
I think its time for me to start meditation, i have seen enough failures in work and personal life, i feel stranded, need some course to control my nervousness and to increase concentration, and to make me strong. plz help
on August 19th, 2007 at 10:56 pm
Starting this class. Thanks
on August 20th, 2007 at 2:11 pm
First of all, let me say what I’ve been saying to myself as I go through the articles on this blog… This is a simply fantastic site… so much information, so many insights, and… it’s all free???
Whatever happened to capitalism? In this day and age where people are always around to take, take and take, thank you for your generosity in sharing these articles so others may grow. I guess not too many people realize that the more you give, the more you get.
I am starting course #101 (and I will be in your classes as well) and will keep everyone posted on my progress.
on August 20th, 2007 at 9:49 pm
I am sorry to hear of the challenges you are facing. Sometimes difficulties are exactly the force needed to turn you in the right direction… which I believe you are about to do. This course would be a great way to start on your new adventure. It will be very beneficial to helping you with both the issues you have mentioned and much more. Please begin the course and keep me informed of your progress, I will be happy to help in any way I can.
Best,
Anmol
on August 20th, 2007 at 9:50 pm
Glad you have decided to join us… Welcome Aboard. Let me know if I can be of any help.
Best,
Anmol
on August 21st, 2007 at 1:36 pm
Hey Ramesh,
Thanks much for your inspiring comments and glad you are starting this course (and joining us for the Yoga Classes). Many people have found it very helpful.
As for capitalism, I am starting to hear far away my wife whispering…
Honey,
You better start making some Money,
Cause we are running out of diapers….
And that’s not going to be very Funny!
LOL
Seriously though, I am going to try my best to keep as much for free as possible. I may have to eventually do some non-intrusive moneterization, specially as I see my life moving into doing the Mastery of Meditation Blog and Yoga Classes full time. But, yes I am certainly more interested in giving than taking. I hope others join me in cultivating this attitude.
on August 30th, 2007 at 9:37 am
Hello,
I would like to participate in your classes. Beginning with Kundalini Yoga and hopefully go on with the rest.
Kindest regards,
Mahasti
on August 30th, 2007 at 11:03 am
The introduction of Kundalini Yoga and Guided Meditation Course is a perfect place to start. Please let me know if you run into any issues or problems.
Best,
Anmol
on September 8th, 2007 at 4:19 am
Thank you for such a brilliant Website. The information is just what I am looking for. I have suffered Chronic Fatigue Syndrome for the past 2 years, Kundalini Yoga is the only thing I have found that helps. It is very hard to find good information on it, so i am blown away by just how much incredible information you have on your site.
Thank you so much! I started your course today. It was very easy to understand and very well presented.
Kerry
on September 8th, 2007 at 1:27 pm
Your words are music to my ears :-). Great to hear you are finding valuable information here and that Kundalini Yoga is helping you w/ Chronic Fatigue Syndrome. I am not surprised though to hear that KY is helping, as this form of yoga is all about energy and raising its frequency and quantity.
Please keep us all posted on your progress.
Best,
Anmol
on September 10th, 2007 at 8:16 am
want to join the 1st course
on September 11th, 2007 at 3:32 pm
Great to hear you are planning to join this course. Please begin at your convenience and let me know if anything is unclear or if you have any questions. Your feedback will also be much appreciated.
Best,
Anmol
on October 22nd, 2007 at 3:09 pm
Hi Anmol,
A couple of months ago my hypothyroid condition got really worse when I expected to get better. I was devastated and looking for my real cause. As I was searching for some light I stumbled upon your website. I prefer not to use the word stumble because deep down I feel I was being guided by something higher. Since then, I am in love with the information on your web site.
I have been doing some mix of yoga and breathing and meditation more targeted towards my thyroid like chakra asan, rock pose with neck rolls and moving my neck back and touching the chin to the chest. I am doing this by just picking up things here and ther but I feel like I need a more guided technique. I read this article of the two week session and have some questions/concerns:
Do I continue to do the ones I do for throid or should the ones you have listed be fine
Do I alternate week 1 and 2 and continue and also do I do anything for bedtime?
Any guidance is appreciated. God bless you for helping so many humans.
Thanks,
Falguni
on October 28th, 2007 at 3:03 pm
Sorry for the small delay in responding, my spam blocker had held your comment hostage for a bit for no good reason :-).
For curing your thyroid condition please take up the following Pranayama. Please don’t overdo it just start w/ the beginners version and proceed from there. A lot of evidence is emerging on Kapalbhati Pranayama’s curative ability and help in regulating a thyroid condition.
Kapalbhati Yoga Pranayama
In addition continue with the exercises you were doing for the neck region.
For this course, I suggest you continue with Week 1 program, substituting the Core Abdominal Work for few days from time to time instead of the Morning Wake-up series.
Since all the above is probably a bit too much, please do Kapalbhati and your exercises as a priority, then as much of the course as possible.
Let me know if anything is unclear or if you need more information. Also, any other feedback is also most appreciated.
Last but not least, thank you very much for your positive and encouraging comments.
Best,
Anmol
PS: In addition you may wish to add Exercise #6 of this series to the neck exercises that you do.
Master Set to Vitalize Kundalini
on October 31st, 2007 at 12:54 pm
Anmol,
Thank You so Much for the valuable information and for taking the time to explain everything in detail. Your instruructions are self explanatory. I already do Bhastrika pranayam which I will replace it with the kapalbhati.
I will try my best to incorporate the Week 1 session into my routine since I really do want to learn meditation as well.
BTW, I did get a hold of the book you suggested “Waking up to What You Do”
and I love the narration in the back of how to do the meditation because I was not sure how to really do it. It is great information overall.
Thanks Again,
Falguni
on November 2nd, 2007 at 4:09 pm
Happy to help. Interestingly I don’t think I suggested that book, but since its turned out to be valuable I am glad you have come upon it.
If you are sensing that meditation is worth learning, certainly heed that inner voice and dive in. There is no greater application of human life than meditation.
Best,
Anmol
on November 17th, 2007 at 9:31 am
i’ve been looking for a site like this, read books on how to go about meditation but have’nt been successful aaaaat it.i think i’v finally found a way out. pls i would appreciate it if the daily lessons can be sent to my mail box, so i can print them out as internet facility is not readily availably for me & i close late at nite.thanks
mysome007@yahoo.com
on November 20th, 2007 at 11:51 pm
Glad you have found Mastery of Meditation. All the material for the classes is already on the website, so you can print it out anytime you like.
The following FAQ might be helpful. If not please let me know and I will be happy to answer any questions you may have.
FAQ for Free Online Guided Meditation & Kundalini Yoga Classes.
Best,
Anmol
on November 26th, 2007 at 1:44 am
Hello,
I have never taken a formal yoga class, but have attempted some breathing techniques and positions at home with the help of books and DVDs. I just read an article about Kundalini Yoga and this seems to be the perfect place to start! Thank you for offering this introduction online.
Heather
(Georgia, USA)
on November 26th, 2007 at 2:08 pm
Welcome aboard, am glad you have decided to take the online kundalini yoga & meditation class. Please let me know if you run into any issues or have any questions.
Any other feedback is also most appreciated.
All Good Wishes,
Anmol
on December 14th, 2007 at 3:12 pm
Started Week one today. Im not sure if Im doing it right, but at least Im doing it, right! When should I expect to notice some results? And what should I be looking for? I realize that I am new to this and shouldnt rush things, but I was just wondering what to expect.
Thanks for getting back to me so fast, your really on top of things!
K
P.S. Where are you located? I noticed some of the postings mentioned som classes.
on December 15th, 2007 at 4:43 pm
You should see results in as little as a week, they will come initially as an improvement is capacity. From there more transforming results will follow.
I am uploading more and more videos and illustrations, which should help further in ensuring you are doing it correctly, please be on the lookout for these.
I am located in Old Bridge, NJ. Here I give classes at my Yoga Studio. If you are in the area you are most welcome to come experience the energy of a real live Kundalini Yoga class.
Best,
Anmol
on December 16th, 2007 at 12:48 pm
Anmol,
Thanks for the response. I wanted to ask this question privately, but decided that maybe others might benefit from the answer.
I have started this quest to help me with stress and anxiety. I have recently been diagnosed with post traumatic stress disorder.
I live in a suburb of New Orleans, Louisiana and have spent the last 2 and a half years trying to rebuild from Hurricane Katrina - rebuild my house, my city, my life and myself. I cant seem to get past it all. Ive been told to “get over it” to “move on” to “just be thankful that we can rebuild”. But for some reason I cant. My mind just wont let it go.
I cant stop reading about it, writing about it - It is always there. Especially when it rains (Did I mention that I live in Louisiana- so it rains ALOT)
Is there any specific meditation that can help with this? Does anti-anxiety medication interfere with the practice of meditation?
Thanks for your help!
Kim
on December 19th, 2007 at 1:06 pm
Sorry to hear of the difficulty you are facing. There are 2 yoga meditations I recommend.
To bestow peace and tranquility please try the following breathing exercise…
Anuloma Viloma Breathing Exercise (Chakra Balancing)
To remove the negative impressions and trauma please try the following kundalini yoga kriya (please take it easy with this one as we don’t want to break the dam too fast)…
Sodarshan Chakra Kriya
Please let me know how it works out.
All Good Wishes,
Anmol
on December 21st, 2007 at 2:54 pm
Thanks, I will give it a try.
Kim
on January 1st, 2008 at 12:49 am
It was a very informative video on the Breath of Fire exercise. Thanks for all the information.
on January 1st, 2008 at 1:44 pm
Glad the online videos are proving to be useful. Appreciate your feedback and am happy to share my knowledge.
All Good Wishes,
Anmol
on January 2nd, 2008 at 8:59 am
Hi,
I am going to start this online class. I’m new to meditation and I’m very excited to start this two week course.
thanks,
Alicia Martinez
on January 2nd, 2008 at 9:42 am
Happy New Year - I am looking forward to beginning the two week class and I thank you for your offering.
on January 2nd, 2008 at 11:57 pm
Happy New Year!
Great to have you both join the online class. Please let me know if you run into any issues or have any questions.
I also look forward to feedback, positive or negative, so that I can improve the classes further.
All Good Wishes,
Anmol
on January 11th, 2008 at 2:25 pm
Hello,
I have just completed my first week (well, I did the first week’s syllabus 8 times just to make sure I had it right) and I have a few questions.
In general for all the crossed-legged exercises, I have noticed a tension in my hip flexor muscles. (It is especially apparent when I’m in Zazen and I feel like wiggling!) Do you have any recommendations for this issue, or for any stretches that can help?
Also, I am a bit unsure of what is meant by a comfortable pace. For example in the camel ride should we be doing around 15 cycles a minute with long breaths, or should we be approximating one cycle per cycle of natural breath, or even paced more quickly like one cycle per breath of fire?
My neck gets a little “crunchy” as I am rolling my head back during the neck rolls. It doesn’t hurt but there is a bit of a sound. Should I continue with the neck rolls, or should I modify them a bit?
Also, during corpse and also in zazen I find it difficult to not count through my breaths…i.e. I am “forcing” a four-count inhale and exhale. It’s as if I’m conducting the music of my lungs, but am insisting on a 4-4 time. I know counting is essential to beginner zazen, but I’m double counting…1 (234) 2(234) 3(234) etc. Any tricks for this?
Thanks!
Steph
on January 12th, 2008 at 8:45 am
Great to hear that you are sticking to it. That is the biggest challenge… to keep going.
1. To help with the tension in the hip flexors, sit on a hard cushion so that the hips are raised above the knees. This video demonstrates that posture…
Zen Meditation Technique Video
2. The pace should be slow at first. Like stretching forward and holding for 2-3 seconds and then back for 2-3 seconds. As you get warmed up, you can pick up the pace to a comfortable level (which can be 100 or more repetitions in a minute, where one repetition is a full cycle of going forward and back). Should have videos on these kriyas up in the next month or two which I think will be a big help as well :-P.
3. For the neck rolls, dropping your head back is optional. Mine is crunchy too, due to a football injury. The crunchy can also be calcium deposits popping in which case its good. But here it’s up to you, I would roll the head back gently only, especially if it feels at all uncomfortable.
4. If you are able to breathe in a rhythm, that is great, but pick the following rhythm if you can.
1-2-3 during inhalation, 5-6 during exhalation (skip 4). Where it takes 3 seconds to inhale, 2 to exhale so 5 seconds per cycle, 12 breaths per minute. This is the famous 3SRB (3 step rhythm breathing) which is optimum for taking in prana into the energetic body. More articles on this here (3SRB Tagged Articles).
During Zazen though, you must let go of all “forcing” and let the breath flow naturally. A way to do this would be to give up counting all together… although this is an advanced version, it may be worth trying if you can retain your concentration (until you can break the “forced” rhythm at least). Let me know, else will come up with different ideas.
Best,
Anmol
on January 24th, 2008 at 4:11 am
I am beginning the yoga online course. *does not know what else to say*
on January 24th, 2008 at 4:28 pm
Great to hear you are starting this course. Please feel free to ask if you have any questions or run into any issues. Any other feedback is also appreciated.
Best,
Anmol
on January 25th, 2008 at 11:09 pm
I am a mom to three young children under four years old. In my pre-mommy days, I got my yoga teacher certification, and after having my first baby, taught baby mommy yoga. I always used kundalini yoga in my class because I felt it was the quickest way to get a good result. Hatha Yoga never fully “spoke” to me even though I enjoyed it and received benefits from it. I have no time to go to a teacher training, and really not even a class, but I am dedicated to finding an hour every day for practice at home. I read voraciously whatever I can find on Kundalini Yoga, and that is how I found your site. I would love to use your class as a structure to my daily practice.
I am an Orthodox Jew, and one of the things I love about Kundalini Yoga is that it is tied to the Sikh religion that recognized the One True G-d. This is very important to me in my personal spiritual practice. I always try to integrate yoga into my practice of Judaism (for instance, I say “EMES” instead of “Sat Nam” and “Baruch HaSHem” instead of “Sa Ta Na Ma”). I also want to continue to find ways to use yoga in my children’s daily spiritual practice…helping them to integrate spirit and body. I don’t want to raise “talking heads”!!!
Also, I have some questions I would like to ask, but not on a public forum, if that is okay…..
Thanks,
Reba D.
on January 27th, 2008 at 8:38 pm
Great to hear you are making time despite having 3 little ones. I have 2 and I can just imagine how busy you must be!
One of my fellow students in the teacher’s training program was a Rabbi. It was wonderful practicing with him. He was a terrific chanter. I feel it is fine to “customize” the yoga so it “speaks” to you more.
Please feel free to email me any questions you have, I would be happy to help.
Thank you for your feedback.
All Good Wishes,
Anmol
on January 29th, 2008 at 4:57 pm
Hey Anmol,
I’m currently a college student and also a certified reiki healer. I’ve been looking in to Kundalini Yoga as a way to possibly increase my energy levels during healing sessions so that I may give more to my patients. I just have to say that after much searching this class seems absolutely amazing and well put together! I’m going to start first thing tomorrow morning. Thanks so much for your dedication to sharing knowledge.
Namaste,
Mike
on January 31st, 2008 at 12:13 am
Great to hear of your passion for healing others and the work you are willing to do to master this art. Kundalini Yoga will certainly help with refining and increasing your energy.
In addition there are some Kundalini Yoga Sets designed to increase your power to heal. I will attempt to get those online soon.
Let me know if you run into any issues with the courses.
Best,
Anmol
on January 31st, 2008 at 7:30 am
Finished week 1
on February 2nd, 2008 at 1:24 pm
Hi Anmol,
My name is Amit and I’ve been searching for a guru from sometime who could guide me with kundalini jagran.
I came acroos your site whilst searching on the net. I have few questions, and I would appreciate if you could clear my confusion with answers to those.
People says when kundalini is activated you can leave your body and wander with your soul. Is that true? What spiritual difrences is there before and after. Also, is there a change in personality when all the chakras are activated or it starts from activation of fist chakra?
There are lots of books/articoes etc explains how to do it but none explains what happens when chakra is activated in a true sense. It would be good to know from someone whose all chakras are activated.
OR
It’s all just a myth and nothing more than chemical reaction in our barin which makes us believe what we want to.
I am not sure who but I hope someone some day will read my forum posts and my search will last.
Thanks
Amit
on February 2nd, 2008 at 10:49 pm
Thank you so much for offering these classes free of charge. I have always wanted to learn yoga and meditation but never seemed to have the money. I will treasure these classes! I am starting this class today. Thank you again
on February 3rd, 2008 at 12:28 pm
Good morning Anmol, I find that the meditation I have been practicing has been making my dreams more vivid. Since I am new to this I am not sure what to think of this.
Patricia
on February 4th, 2008 at 2:31 pm
Vivid dreams… not to get you too excited, but they are a natural occurrence on the journey to enlightenment. They often are a precursor to enlightenment experiences.
The 3 states of consciousness are, waking, dreaming and deep sleep (with the 4th stage “turiya”, begin awareness of deep sleep stage).
As your awareness is refined and grows, you naturally are able to be more aware of your dreams (leading to lucid dreaming).
Enjoy vivid dreaming (lucid dreaming). My favorite part of the day, is often when I retire to bed, because thats when the inward journey really kicks in.
Best,
Anmol
on February 4th, 2008 at 2:34 pm
Glad you have decided to join the online yoga and meditation classes. Welcome aboard.
Please feel free to ask any questions that might arise or if you run into any issues.
Any other feedback is also appreciated.
All Good Wishes,
Anmol
on February 4th, 2008 at 2:41 pm
Some answers to your questions.
1. Astral travel does not happen with the soul. The soul is just an extension of the infinite and in way separate from the Source. Astral travel happens with the astral body, or energetic body. These techniques can be learned through yoga if you are interested.
2. Chakra activation is the igniting of various regions of the brain. So chakras, although lie along the spine, can be thought of switches which correspond to various brain regions and when balanced, cause those brain regions to awaken. So any chakra will affect personality traits.
A balanced chakra system is a balanced human being. You can read some of those details in the following article…
Kundalini Yoga Seven Chakra System Overview.
Hope this helps.
Best,
Anmol
on February 4th, 2008 at 4:12 pm
Great to hear. Keep Going!
Best,
Anmol
on February 5th, 2008 at 10:53 pm
I just wanted to say, that although it may seem like a very small step, I actually woke up before my children and did my yoga this morning!!!
on February 6th, 2008 at 11:53 pm
Trust me, I know this is not a small step by any means :-). Great to hear you were able to action your intentions. Lots of people have great ideas, very few actually put in the work to carry them out. Great start.
Best,
Anmol
on February 7th, 2008 at 11:18 pm
im taking this class, thank you for the amazing resource
on February 8th, 2008 at 12:28 am
Great to hear you are joining the class. Welcome aboard.
Cheers,
Anmol
on February 9th, 2008 at 10:56 pm
I have been doing this now for several days, and also using a DVD with PM exercises at night, and my moods and energy are completely changing. I am also finding no desire for coffee in the morning, and that 4:30 glass of wine to get me through the end of the day. One thing I am having a little trouble with is sustaining activities without knowing how long I have been doing it, etc…..I find myself thinking of the time, and looking at the clock, etc…. I do much better with DVD’s because I don’t have to think about it (like being in a class). I have been using a Ravi Singh one. Do you have any suggestions on how to keep track of time for sustaining things?
on February 12th, 2008 at 1:53 pm
It’s actually a tricky little problem. As your practice deepens though, this will be less of an issue, as you will start to get a good sense of how much time and effort you have put into any given exercise, with the primary gauge being how tough it gets.
In class, I only keep track of time for pranayama exercises as I want to help the students develop that capacity systematically, all the other exercises one just develops a feel for.
I though use the “song time” on my stereo system when I need to keep track of it. It works ok, until the track finishes of course :-).
If other ideas come to mind I will be sure to reach out to you with them.
Glad to hear the yoga is starting to work for you.
Best,
Anmol
on February 15th, 2008 at 9:28 pm
I am Intrested nice way of using technology
on February 16th, 2008 at 3:44 pm
Thanks for the appreciation. Glad you are interested, welcome aboard. Let me know if you have any questions or run into any issues.
Cheers,
Anmol
on March 1st, 2008 at 5:46 am
Hello Anmol,
I’m still at it! and I’m happy to say that the job interviews not only went well, but I was offered the position I wanted. The job involves a major relocation (to Vietnam from Germany) and I’ll be having a medical exam for my visa so I can get my fluttery feeling checked out.
So a couple of questions:
1. I’m so happy and grateful for this opportunity. Is there some special exercises I can do to express gratitude?
2. Since I’ll be moving in about a month, I was wondering if there were exercises to welcome/manage major life changes?
Thanks for all your help.
Steph
on March 3rd, 2008 at 5:29 pm
Glad to see your life opening up. I have seen it so often where as one’s internal pathways start to open up, opportunities simply start to flow as well.
1. Here is my favorite mantra for expressing gratitude. It is presented in both English and Sanskrit.
Tvameva Mata Mantra for Expressing Gratitude
2. Travel & major changes tend to derange Vata Dosha (Introduction to Ayurveda) so during such times try to do what helps you…
- stay calm
- keep away from excessive cold
- avoid cold and raw foods
- eat hot foods, spicy is ok
- get into a routine as best you can
- practice yoga in a steady, gentle way that helps you stay calm and grounded.
- practice meditation, such as so-hum mantra meditation which helps you stay connected.
All the best with your new adventures,
Anmol
on March 5th, 2008 at 6:34 am
Greetings,
I’ve been reading your pages a few days now and decided to join your class starting tomorrow morning.
I recently turned my life upside down, in a good way.
Quit my stressful and very timeconsuming job which I wasn’t really enjoying anyway, moved out of the big city and back to my hometown. It feels great and my focus is completely on ME. Making sure I have a good life right NOW instead of constantly chasing all my opportunities in the future. I’ve quit the vicious circle of working hard and ignoring my feelings now so I can make it big in the future.
This involves a new found respect for myself, and a clairity I always knew I was capable of, but never really explored.
Thank you for the great service and updates. I’m looking forward to this journey further inside myself.
I hope it’s ok that I sign off with ‘H’ instead of my full name as I enjoy my privacy.
Best regards,
H
on March 5th, 2008 at 11:43 am
Any reference is fine, after all your true nature is timeless, infinite, eternal and nameless.
You have made a very brave and difficult decision, one that most are unable to. I am glad to have such a person as part of the website and classes.
Let me know if you run across any issues with the classes, and best wishes on this new journey you have now begun.
Cheers,
Anmol
on March 7th, 2008 at 2:11 pm
Hi Anmol, I shall be starting this course tomorrow morning. I’m looking forward to it tremendously.
on March 8th, 2008 at 10:26 am
This is the perhaps the most popular course on Mastery of Meditation. I get a steady stream of feedback regarding how this course has helped readers. Enjoy!
Best,
Anmol
on March 12th, 2008 at 3:56 am
Hello Anmol
I started your course with Brendan and after 5 days I must say I feel terrific with a lot of energy I didn’t have before as well as a certain clarity. I am trying hard though having no experience of yoga and meditation I am aware I have a long way to go! About the ZaZen meditation, Halfway through, I become aware of my body (shoulders especially) being very tense, should I relax or ignore it? Our daughter is very stressed, is there a course or meditation you would recommand?
Your pages are a gift!
on March 12th, 2008 at 7:52 pm
Thanks you for your feedback and kind words.
At this early stage, let the tension come and observe what happens to it. If it’s due to incorrect posture it needs to be addressed, if it’s due to tensions and stress being purged, we need to let it run it’s course. In a week or so we will have a better idea.
How old is your daughter? Please recommend the following 2 breathing exercises to her…
1. Easy Breath Meditation for Relaxation
2. Chakra Balancing Pranayama (Anuloma Viloma)
Zazen also is very good for long term peace and tranquility.
All Good Wishes,
Anmol
on March 15th, 2008 at 6:06 pm
Thank you for providing this site. I am starting the introduction today. Thanks again.
on March 17th, 2008 at 3:32 pm
Great to hear you are starting the online yoga class. Let me know if you run into any issues. I appreciate any other feedback you may have as well.
Best,
Anmol
on March 17th, 2008 at 3:49 pm
I’m not quite sure what I was googling when I found myself on your site.The site looks amazing and I am excited to begin here with the guided Meditation and Kundalini classes. I am presently doing a teacher training for Kundalini yoga and I am looking forward to experiencing more with your site. Thank you for sharing your gifts with the world.
Sat Nam
Lynn
on March 17th, 2008 at 4:23 pm
I see the Kundalini Yoga you are doing is already opening up your life to more opportunitues :-D.
Great that you have found us and decided to take the online classes. Let me know if I can be of any help, any other feedback is also most appreciated.
Best,
Anmol
on March 18th, 2008 at 3:46 am
I didn’t get to start the class until this morning. I woke up at 5am all by myself without the help of any alarmclock and got to the execises. But as I have done some yoga and meditation before I seem to have a bit of a problem clearing my mind. Any tips? It’s slowly getting better, but I have this unnerving sense of doubt that I have a long way to go. I’m day by day letting go of living in the mind, but it’s a long prosess. Any daily execises recommended for this?
I’m currently reading a book of Osho’s prescious words, and that is helping me move focus elsewhere than the mind, but still - if you have any exercises to supply I’d love to hear about them
on March 18th, 2008 at 10:27 pm
One of the best techniques for developing mastery over the mind is Zazen (Zen Meditation Technique), which is part of this course. After that, you can move onto the more advanced form of insight meditation (Silent Mind Meditation Technique).
Another good meditation for mastering the mind is Trataka.
Don’t worry about how far you have to go, just keep at it… no one knows the future or when the breakthroughs will happen. Negative thinking is of no value and only adds more obstacles. Trust yourself.
Let me know how these work out for you.
Best,
Anmol
on March 27th, 2008 at 7:50 am
i am interested in your online free meditation and kundalini classess. I am regularly doing yogasans and meditation since very long. I would like to know the scientific method of doing all this. Please guide me. n d daptardar
on March 27th, 2008 at 5:08 pm
Great to hear of your interest in the yoga and meditation classes. This class is very good to for learning kundalini yoga and silent meditation.
As you have practiced meditation already for a long time, you may wish to try the advanced insight meditation technique which is the part of the Silent Mind Meditation Program. Here is the link to that techique…
Silent Mind Meditation Technique
Have patience with the technique above as it is quite advanced.
Let me know if you have any issues, any other feedback is also appreciated.
Best,
Anmol
on March 29th, 2008 at 5:28 pm
I am in serious need of healing, and a peace of mind
on March 31st, 2008 at 4:04 pm
Am sure the meditation and yoga will be helpful. Let me know how it goes.
Best,
Anmol
on April 2nd, 2008 at 1:16 pm
I am very excited about this Yoga class. I hope I benefit well from it. I’ve never tried yoga beforebut, I hear that it’s very helpful.
on April 2nd, 2008 at 5:58 pm
Great to hear you are going to give it a whirl. Thats the only way to find out. I am sure you will find it beneficial. Let me know if you run into any issues or have any questions.
All Good Wishes,
Anmol
on April 2nd, 2008 at 8:41 pm
Thank you Amnol
Thank you for your time, dedication and love in providing this site
Tonight I will continue reading the many articles provided and tomorrow I will commence my exercises.
Love and blessings
Sharon
on April 4th, 2008 at 11:16 am
Great to hear of your interest in starting the yoga and meditation, and thanks for your positive feedback :-D.
All Good Wishes,
Anmol
on April 7th, 2008 at 12:40 am
Just letting you know that I am going to start this class tomorrow. I am a single working mom with little time to get to the yoga studio and am so excited to have found this site. Thank you.
on April 8th, 2008 at 9:42 pm
Great to hear you are going to start the online classes. Let me know if you run into any issues.
New courses are also going to coming online soon, so be on the lookout for them as well.
All Good Wishes,
Anmol
on April 9th, 2008 at 10:10 pm
Hello Anmol,
May God Bless You for extending your time and patience to attend to this great informative site. Best of all, you give them FREE.
I was googling to attend a yoga class and I found your site. Good that I bookmarked it right away!
Today, I started 101 Yoga class. I spent maybe 2 hours because I read and reread the texts, as well as, viewed and reviewed the videos so that next day, I won’t be reading and viewing the exercises again.
Seems fine for me the first day.
Thanks again,
Maria
on April 11th, 2008 at 9:52 pm
i’m wanting to start tomorrow… do you advise doing multiple classes at the same time?… (i’d like to try the kundalini yoga and the yoga for weight loss simultaneously unless you’d advise otherwise…
thank you.
on April 12th, 2008 at 5:36 pm
It’s my third day today of Yoga 101. I hope I can complete the whole session because yesterday, though, I did it at 6:15 A.M. when all kids were still asleep but 15 mins later my hubby came and wondering what am I doing. I stopped and attended him instead. While on first day, I couldn’t meditate because kids were asking for breakfast. I hope today, the session is complete one.
You know what, Anmol, since there are no videos for Morning Wake Up Kundalini Yoga Exercises, I used instead the Wk 2’s Core Abdominal Power Yoga Exercise. Is this alright? I think I am more inclined when exercises are shown on videos rather than on text.
Is it ok to do as well Weight Loss Yoga Exercises while also doing Class 101?
Thanks.
on April 13th, 2008 at 2:19 am
I did it!
I completed the whole session but I started at 3:30 P.M. and it seemed during Yoga Stomach Grind, I felt as though my digestive system was heavy. Maybe, it was because of pan-fried fish, little rice & couple of cookies that I ate an hour before yoga.
I think early morning is best time for yoga. As well as, the diet should be what is suggested: fruits, veggies, nuts, seeds, honey & other sweet stuff. I’ll try next day to eat only this foods while on yoga.
Thanks for the opportunity!
on April 14th, 2008 at 4:59 pm
I couldn’t imagine how time runs so fast because I completed the whole session yesterday and today as well. This means I completed 6 days of Yoga 101.
Yesterday was really good. I fasted the whole day and my diet as well was only freshly squeezed apple juice and apples and water.
Today, I’ll try to eat the same (fruits, veggies, honey & other sweet stuff) as much as I can.
on April 14th, 2008 at 5:01 pm
Great to see you are on your way.
1. There is a video for Morning Wake-up Exercises. It should be with the article on the following page…
Morning Wake-up Kundalini Yoga Set
2, A light diet is great for your health in general (unless you are significantly a Vata person - see Intro to Ayurveda for more info on that).
But very important, as you found out, is try not to eat anything heavy at least 2-3 hours before doing your yoga program. Unless you have a fastish metabolism, I would say 3 hours is best, or do the yoga first thing in the morning - hard to beat that.
3. Do the best you can, even a little a day will make a big difference. Often people don’t do anything since they keep planning to do everything perfectly. Just keep going as best you can, the rest will take care of itself.
Thanks a bunch for all your great feedback and comments.
Best,
Anmol
on April 14th, 2008 at 5:03 pm
You can do more than one class at a time, if you have the motivation and time. You can certainly include sets from other classes to enhance your yoga program.
Just don’t overdo it as some of these exercises and pranayamas are quite powerful.
Let me know how it goes.
All Good Wishes,
Anmol
on April 15th, 2008 at 9:59 pm
Dear Anmol,
thank you for this. i am looking forward to participating and changing my life with this course.—-josh
on April 17th, 2008 at 3:05 pm
I am beginning the first class #101. I am so excited
on April 21st, 2008 at 1:04 am
I want to join this class. 101
on April 21st, 2008 at 10:32 am
Great to hear you are all going to join this class. Let me know if any of you run into any issues or have any question. I appreciate any other feedback as well.
Best,
Anmol
on April 21st, 2008 at 10:35 am
Great to hear it’s going well :-D. Your feedback is certainly inspiring to other as well. Thank you for sharing.
Cheers,
Anmol
on April 21st, 2008 at 3:03 pm
Starting with this class, thank you.
on April 23rd, 2008 at 7:51 pm
Good place to begin :-D.
Best,
Anmol
on April 24th, 2008 at 8:54 pm
Hi there!
I am so excited to start this program tommorow and find it ironic that I found you today. I had a psychic reading yesterday and as I know myself (as a bodyworker) I need to do some healing work specifically with my root and second chakra. I am going to start with the 101 class but was wondering if there were any programs specified or any recommendations for the root chakra? Thank you for the work that you do!
Namaste
Jocelyn
on April 25th, 2008 at 7:44 pm
I have not uploaded a full set for the root or second chakra yet. There are poses though in the Kundalini Yoga Exercises E-book which work specifically on them (crow pose for root chakra, and butterfly pose for sex chakra).
I will though upload specific sets for these chakras as well in the near future, so be on the lookout for them.
Glad you found us.
Best,
Anmol
on May 2nd, 2008 at 8:20 am
I am interested in joining the class. Very much looking forward to the spiritual lift. Peace and Blessings.
on May 5th, 2008 at 1:39 pm
Great to hear you are joining and hope you find the classes as beneficial as others have. Let me know if you run into any issues. I also appreciate getting any other feedback you may have.
Best,
Anmol
on May 14th, 2008 at 7:08 pm
Firstly I would like to thank you for sharing your knowledge with us in a free nature.
Then, just wanted to let you know I will be beginning this sort of program next week.
Take care :)
on May 15th, 2008 at 11:26 pm
Most welcome, glad you going to being a yoga & meditation program.
Best Wishes,
Anmol
on June 4th, 2008 at 7:26 pm
Hi,
I’m just about to start the program. This website looks great and I’m sure it will be very helpful. Thanks!
on June 10th, 2008 at 5:40 pm
Hello Anmol,
Thank you for making this course openly available. I have been very interested in learning meditation under the guidance of a teacher, but currently cannot afford to pay for lessons. I am grateful. I will start following the structure you have provided today, and will be sure to comment as I progress and have questions.
Thank you again,
Janina
on June 10th, 2008 at 10:44 pm
Hi again Anmol,
I just finished the first day’s set. The exercises feel fantastic! They actually have a rejuvenating effect as opposed to other exercises which simply exhaust. I just have a few questions:
-Several moments after starting the breath of fire, I felt a roaring sensation in my inner ears, somewhat like the popping sensation you get when there’s an atmospheric pressure change. Is this good or bad?
-I did not have a large enough cushion to use for cat/cow, so I stayed on the floor. Is this advisable? If yes, should the feet be parallel to the floor, or perpendicular with the toes tucked under?
-After practicing the zen meditation, there was a great deal of tension in my lower back. Do you think this is because I am sitting improperly, or is it just that my back isn’t accustomed to good posture and so this causes a strain?
I appreciate any feedback you have to offer.
Thank you,
Janina
on June 11th, 2008 at 9:27 pm
Glad you are enjoying the website and have decided to start the free online yoga and meditation course. Let me know how it goes.
Best,
Anmol
on June 11th, 2008 at 9:36 pm
Great to hear you have started the class and are finding it useful. Also appreciate all your feedback. Here are my observations…
1. Do you have any sinus or inner ear pressure issues? If so it could be breath of fire helping clear those out. Please keep me posted on this issue and if you have any pain or dizziness please back off from Breath of Fire and do Long Deep Breathing instead for now.
2. Floor is fine, I do it on a carpeted floor. If the floor is hard then please use a mat. The feet should be parallel and not tucked under.
3. First suggestion is, are you using a firm cushion to raise your butt above your knees when you sit. This will help a lot. Please see following article to help with finding the right cushion.
Essential Meditation Tips & Tools
Having said that, this is very common when you start out, so stick with it a bit and lets see how it goes.
Best,
Anmol
on June 12th, 2008 at 2:16 pm
Dear Anmol,
Thank you for the help. The inner ear pressure did not return on the second or third days, so I’m not concerned but I will let you know if it returns. The sensation wasn’t painful, it was just a slight pressure and made the pulse in my ears very loud. I’m not aware if I have any inner ear/sinus problems, but occasionally in the past my inner ears would spontaneously feel pressure.
I put together a kind of makeshift cushion out of a folded pillow, but after reading your suggestion I tried adding another to increase the height. It helped a great deal, I didn’t feel any tension in my lower back and was able to go more deeply into the meditation.
I feel strange sharing this part, but it seems important and may interest you. Maintaining awareness of the breath count during Zazen was fairly easy during the first two days and I did not lose count despite various thoughts arising. Today, about 10 minutes in, a fairly recent memory of myself praying and somewhat hesitantly asking for a teacher came into view, and I was so astonished for a few moments that I forgot to breathe, let alone count my breath.
Perhaps this will help explain my astonishment. Aside from the instance I just described, I cannot recall a time that I have prayed. Aside from childhood, I have always been extremely skeptical and scientific (if we can’t test for it and prove it externally, it essentially doesn’t exist). Even in writing this my skeptical side (and probably my pride) persists and is frowning disapprovingly. Yet the heart of science cannot discard any evidence, or it ceases to be science. I truly do not understand the meaning of that moment, yet it seems to hint at something very important.
Forgive me for going on with such a long comment, but this is incredible to me. It sounds strange, but my happiest moments have been when I am proven wrong, as this allows for a closer approximation of truth. Again, thank you for sharing your teachings with the world.
Sincerely,
Janina
on June 17th, 2008 at 2:30 pm
Hello again Anmol,
It’s been several days in the program, and already I’ve noticed that I have greater energy during the day (I used to be chronically fatigued, so this is very encouraging), and greater ease in maintaining the poses. Bridge pose was particularly difficult for me (was only able to maintain for very short periods before needing rest) as I have weak arms, but now am able to hold the pose with breath of fire for two minutes. I just wanted to post in the hopes of offering encouragement to others, since the increase in stamina was surprisingly fast.
Thank you,
Janina
on June 17th, 2008 at 8:13 pm
Thanks for continuing to share your experiences and feedback from the classes. I am sure it is inspiring and benefiting many others as well.
All Good Wishes,
Anmol
on June 21st, 2008 at 1:16 pm
Hi,I would like to start this class.
Thank you…..Sally
on July 6th, 2008 at 2:57 pm
Hi, thank you for making this homepage. Must be a lot of work!!! I would like to join this class #101. Looking forward to learn more about Kundalini Yoga,meditation and specially pranayama.
Best,
Charly
on July 6th, 2008 at 5:36 pm
Hi! I’m very interested in trying your video(s)!
on July 10th, 2008 at 7:43 pm
Hi Anmol,
I would like to join class 101. Thanks for providing all this great information!
Best wishes,
Corinna
on July 15th, 2008 at 12:09 pm
Anmol,
Thank you for your efforts in making this material available to all.
Today, I have prepared myself to begin the course, printing out the materials which I will need to follow along, as well as reviewing the videos to ensure that I understand the proper procedures.
As it is already noon time, and I have much yet to accomplish today, my intention is to begin this practice tomorrow morning.
Again, I thank you and bless you for sharing your gifts.
Learning to fly with the angels daily,
Beth
on July 16th, 2008 at 9:01 pm
Great to hear you are taking the online classes. Let me know if you run into any issues or have any questions.
Best,
Anmol
on July 16th, 2008 at 9:03 pm
Yes, the blog and classes certainly do require a lot of love and attention… glad though to see others finding this resource and taking advantage of it. Let me know how the class is working out for you.
Cheers,
Anmol
on July 16th, 2008 at 9:04 pm
Glad to hear you are trying out the yoga and meditation videos. Let me know how it goes.
Cheers,
Anmol
on July 16th, 2008 at 9:05 pm
Great to hear you are going to take the introduction to meditation and kundalini yoga class. Let me know how it goes.
Best,
Anmol
on July 16th, 2008 at 9:06 pm
Hope you found everything to be clear. If not please feel free to ask any questions you run into. Any other feedback is also most welcome.
All Good Wishes,
Anmol
on August 11th, 2008 at 1:04 pm
Hello!
I just watched the spinal warm-up video and followed along and had one question - most of the exercises caused me to feel light-headed or dizzy, is this normal for a beginner? Is it possible I was doing something wrong?
I’m really interested in doing the 101 class. Thank you for posting all of this information!
Amy
on August 11th, 2008 at 1:20 pm
Were you doing Breath of Fire with some of the exercises? If so that can take some time to master. 2 suggestions…
1. Stop Breath of Fire and switch to normal breathing if you feel dizzy. Slowly work Breath of Fire into the exercises. For exercises w/o Breath of Fire make sure you are tune the inhalation and exhalation down a bit till you become more comfortable.
2. Slow down and do less at first and build up slowly.
Although it is understandable you are feeling a little dizzy, I would rather you modify the breathing and intensity to a level where you don’t feel dizzy and then work your way up from there.
Your capacity will improve rapidly over time though, it always does so don’t worry about that, just go at a comfortable pace initially.
Let me know your progress.
Best,
Anmol
on August 20th, 2008 at 10:08 am
Hey Anmol,
thank you for this glorious website.
I have a few questions regarding morning sadhana:
1. What do you think about a day to day shift between Nabhi Kriya and your “Core Abdominal Power Yoga Exercise” for attacking the Nabhi Ckakra?
2. Is it not better to do Sodarshan Chakra Kriya after the Kundalini Yoga Set?
(My SCK practice is around 11min)
Kind Regards,
Chris C
on August 24th, 2008 at 9:51 pm
1. Absolutely, the Navel center responds best when attacked by a variety of approaches. Nabhi Kriya is certainly also very good for developing this center.
2. The course has other meditations designed for doing after the set, so I placed SCK before. If you are just doing a physical kriya and SCK, you can end w/ SCK and then rest up.
If you can sit for longer periods they you can do set, SCK, rest, then other meditations given above as well.
Great having your input on the website.
Best,
Anmol
on August 29th, 2008 at 10:35 am
Hi Anmol,
I am looking for yogis to be in meditation and Kundalini videos. Your site is nice. I was wondering if you live near me in california?
Namaste,
Steve
Yoga Video and DVD guy at MyYogaVideo.com
on September 12th, 2008 at 11:20 pm
Hi Anmol, I have read every thing I can about this class and I believe that if Kundalini Yoga is as greatly beneficial as meditation has been for me than it will be a wonderful addition to my sadhana. I have let go of my addictions a few weeks ago with the help of meditation and I look at every thing much differently than I used to. I am 100% devoted to these spiritual practices and am ready to progress on my journey. I also just want to say that this site is one of the best, truthful, and most extensive I have ever been to. I really appreciate the knowledge you’ve made available here, thanx so much.
on September 16th, 2008 at 12:43 am
Great site. I have spent about 4 hours looking through it today. I plan to start this course tomorrow morning. I look forward to it.
on September 16th, 2008 at 11:01 am
I have started this class and am looking forward to the benefits and the flexibility that come also thank you for the assistants!!!
on September 16th, 2008 at 9:52 pm
Great to hear the good news. I am sure the yoga practice will complement your meditation well. Thank you for your kind words.
All Good Wishes,
Anmol
on September 16th, 2008 at 9:53 pm
Glad you are enjoying and benefiting from the site. Let me know how your progress.
Best,
Anmol
on September 16th, 2008 at 9:55 pm
Wish I lived in California :-D, but am here all the way on the other coast in NJ. Best of luck with the videos.
Namaste,
Anmol
on September 16th, 2008 at 9:56 pm
Great to hear you have started the class. Let me know how you make out, always appreciate the feedback.
Best,
Anmol
on September 18th, 2008 at 10:40 am
Good morning Abnol. I found your introductory videos on u-tube about opening 3rd eye chakra very enlightening. I want to start this course in order to gain spiritual matureness, happiness and wealth. I am convinced that your material will guide me to reach my objectives, which I am deeply greatful for.
Best Regards,
Namaste,
Johann
on September 26th, 2008 at 3:38 pm
Glad you found us and are planning to start the classes. Please let me know your progress.
Best,
Anmol
on October 5th, 2008 at 10:45 pm
[…] Current courses available on line include: […]
on October 6th, 2008 at 9:11 pm
Anmol
First and foremost I want to Thank you for your web-site.It is Fabulous! I’m a certified Yoga teacher and Kundalini and meditaion is what I teach. I’m new at it but I have been studing feverishly. I breath it! It has brought me to heights as a person. Almost scary heights! I teach people in recovery. I myself am in recovery and I have no problem saying that. I’m taking the 2 week class and I’m on the second week and it is powerful! The energy I feel is Amazing. I want to know if you have any advice for me in the way of becoming the best that I can be, I’m very much self tought and I want more so I can spread this amazing gift to others like me. I understand that this is a lot to say in very few words. I truley want you to know that your web-site has giving me strength courage and inspiration. Thank you Thank you Tracey
on October 7th, 2008 at 12:11 am
Great to know you are not only benefiting from, but also spreading the wisdom of yoga and meditation.
You are well on the path to achieving your potential simply because you have chosen to teach. This decision, you will find, will demand that you master and live the subject matter yourself.
If I can be of any help please feel free to ask and thank you for your generous feedback :-D.
All Good Wishes,
Anmol
on October 11th, 2008 at 9:18 am
I want to take your online free yoga classes.
on October 11th, 2008 at 1:44 pm
Great to hear you are planning to take the free yoga and meditation classes. Let me know if you run into any issues or have any questions. Also, love to get any other feedback you might have.
Best,
Anmol
on October 16th, 2008 at 1:13 pm
Hi. I’d like to say that I appreciate your hard work and being able to do this all for free. I’m only 18 and I want to learn yoga. The only problem I have is that there is so much to do, I don’t know where to begin. I have started Class 100 but I would also like to do some yoga exercises. Can you tell me where to begin or can we just begin any class? Also, for meditation, would you suggest meditation music or silence. Thank you again and have a nice day.
on October 18th, 2008 at 2:16 pm
Any age is the right age to start yoga and meditation :-). To learn both yoga and meditation start with Course 101 (which is this course, Intro to Kundalini Yoga & Meditation).
For most of the meditations, including those in this class, do them in silence. You can use music when doing the yoga though.
Let me know your progress.
Best,
Anmol
on October 18th, 2008 at 4:40 pm
Thanks Anmol. I was also wondering, since my environment is “always” bombarded with noise in the day, would it be alright if I meditated in the morning or at night and do yoga during the day, or should I follow up each yoga with meditation?
on October 19th, 2008 at 1:49 am
Hi, I am interested in learning more about Kundalini yoga, and I would like to start your online class. I have been reading articles on your website off and on all day (I just found it), and I must say it is very impressive and useful. I am very inflexible (years of horseback riding, not enough stretching), especially in my lower body, and think yoga would be a great way to work on overall body flexibility and alignment. I am also a graduate student in college, and usually very stressed! I think the meditation might help me be more centered and lessen my stress level. Lastly, I would like to lose about 10-15 lbs (the “vanity” pounds, I guess) so I am thinking of trying your weight loss class after this one.
One question, though, is it okay to split the practice into several pieces during the day? I don’t have much time in the morning, so I could probably only do 20-30 minutes most mornings; also, I have trouble falling asleep (too much stress!) so I was thinking some of the meditation might be more useful at night? What do you think?
Again, great resource, thanks!!
Staci
on October 20th, 2008 at 9:06 pm
No it is perfectly fine to split the meditation and yoga into different sessions. Your plan of meditation in morning or night, and yoga in day is perfectly ok.
Best,
Anmol
on October 20th, 2008 at 9:10 pm
Glad you are enjoying the site. I remember my days in grad school, where unfortunately I spent almost all my time meditating… not good :-D.
Yes you can absolutely split the practice up into its various aspects. Specially the yoga and meditation portions of this program. Yes, do try the meditation at night, it will help. Either of the two meditations in this program will help dissolve stress.
Let me know your progress.
Best,
Anmol
on October 23rd, 2008 at 7:07 am
I’ll be starting tomorrow. Thanks for the wonderful site.
on October 23rd, 2008 at 11:24 am
Hello! I just came upon this site, and will be starting today! Thank you so much :)
on October 23rd, 2008 at 11:03 pm
Great to hear you guys are going to be starting the classes and glad you found us. Let me know if you run into any issues or have any questions.
Any other feedback is also most appreciated.
Best,
Anmol
on October 26th, 2008 at 3:53 pm
Hey Anmol, how come yoga is before meditation? Shouldn’t yoga be done after to wake you up for the day? or is it that when you meditate after practicing yoga, that your body can assimilate the benefits better?
Also, i’m currently doing So-Hum meditation, so is it ok to do that instead of zazen?
Thanks, Alex :)
on October 27th, 2008 at 9:15 pm
Either way is fine actually. Some yoga, breathing and stretching before meditation can actually help you sit better, and with greater wakefulness. Also, ending with meditation can put you in the right frame of mind for the rest of your day.
On the other hand, meditating first, ensures your mind is most empty and least involved with your everyday problems and worries.
I would almost suggest to make sure you are doing that which is most important to you at this time of your life first. So that it does not get skipped due to a lack of time.
Yes, So-hum is fine to do instead of Zazen.
Best,
Anmol
on October 31st, 2008 at 8:09 am
I have been doing the Intro to kundalini-yoga classes for about 5 days now and have a couple of questions about the happening i experienced this week. First off around the 3rd day of doing the exercises i felt light-headed. Not during the exercises but all day. Why is this? And this morning during my meditation i felt by body shake uncontrollably like an engine.My body wasn’t hot though. Was i experiencing an awakening. If so how could that be I have only been taking classes for almost 3 week.
on November 7th, 2008 at 7:41 pm
1- If you feel light headed, back off a bit especially from the Breath of Fire or other pranayamas. This will ensure that you develop your capacity safely and gently over time.
2. Shaking of the body is quite common during meditation. It is not usually an awakening, it is generally due to cleansing of deep seated emotions that is taking place. As you come into the state of relaxed awareness in meditation, the body gets a chance to purge itself of suppressed emotions and negative energies, which tends to manifest itself in the shaking.
It is good. Again, just don’t overdo so that the cleansing also doe not overwhelm you.
Great to see you are establishing a consistent practice.
Best,
Anmol
on November 11th, 2008 at 1:36 pm
hi there! I’d like to sign up for the course. I have just started experiencing anxiety. thank you
on November 12th, 2008 at 8:59 am
I just wanted to say thank you for making these videos and articles so easily accessible. I’ve learned much from both and have benefited a great deal.
Be well and again, thank you.
Leigh Ann
on November 12th, 2008 at 9:23 am
I’ve been coming here for a couple weeks, reading and incorporating various things into my practice. Now that I am comfortable and familiar with the site, I’d like to sign up for this course and have completed day 1. :)
on November 13th, 2008 at 9:36 am
Day 2, complete. :)
on November 13th, 2008 at 5:43 pm
Yes please start the course, yoga and meditation are very good tools to battle anxiety and stress.
Also try the Relaxation Meditation Technique, for quick relief.
Let me know how it goes.
Best,
Anmol
on November 13th, 2008 at 5:47 pm
Great to hear you have starting the course and thank you for providing ongoing feedback.
I can tell you it is very inspiring and encouraging to others when they read the progress fellow practitioners are making.
Best,
Anmol
on November 14th, 2008 at 10:44 am
Day three, completed. There is a storm here today. During my meditation I found myself comparing it to the storm I am experiencing in my personal life, both being a bit unsettling. As I counted my breath, listening to the rain I remembered how sky is after a storm, how the air is clearer, how trees of freed of dead limbs. I see that both storms are just as they should be and found such joy and beauty in the moment. I will be sure to remember this moment when either storm frightens or disturbs me.
Be well.
Leigh Ann
on November 15th, 2008 at 9:01 pm
I absolutely love everything I have read here so far. When I find a printer, I will print and read more thoroughly. My eyes kind of hurt while reading online.
Now I find myself looking for videos of kriyas/pranayama/meditation. I want to try more with you as my guide.
I learn quicker while watching or listening. Is there a quick link section to the videos?
Thank you,
MeccaM
on November 17th, 2008 at 9:49 am
Though my mediation was somewhat abbreviated over the weekend, days 4,5 and 6 complete.
on November 18th, 2008 at 11:50 pm
The following link contains all the links to the key pages on the website. There is a section on that page with links to help you get to all the vidoes available to you. Here is the link to this key page…
Free E-books & Videos Main Page
Best,
Anmol
on November 19th, 2008 at 5:03 am
Hi Anmol,
I’d like to sign up. I’m a mom of three boys (the youngest being 8months). Before kids, I had a very good fitness level. Now…. I need to regain my strength, fitness level, stamina and most importantly, have a clear mind to deal with everyday stress. Thanks so much for doing this for free…and online! I’ve been unable to take any classes due to the lack of babysitters!
Thanks so much!
on November 19th, 2008 at 8:13 pm
I really liked your example with the storm. That is really the true challenge of life. To be at peace despite the storms that life inevitably brings our way :-). Reminds me of the example of being like an Ocean, where if we reside in our depths there is great stillness, even though above on the surface a great storm might be raging.
Best,
Anmol
on November 19th, 2008 at 8:15 pm
Great to hear you are going to start the online classes. Mother of three boys…. oh baby. I have 2 boys, youngest being 2 years old… I can easily imagine your plight :-P.
Let me know if you run into any issues and I appreciate any other feedback you can offer.
All Good Wishes,
Anmol
on November 19th, 2008 at 11:32 pm
Days 7 and 8 completed.
Thank you for your reply regarding my experience during the storm. I enjoyed the Core set very much. Appropriate that increasing willpower was mentioned as I overslept and am posting so late because I had to rush to an early meeting. I thought perhaps I would skip my practice today but found myself not wanting to end the day without it and was rewarded. :)
on November 21st, 2008 at 12:37 am
Hi,
I am currently residing in Japan and will be starting your course today, 11-20.
It`s time to begin a new career and move back to the States after 9 years abroad. Stressful indeed!
God bless.
on November 23rd, 2008 at 12:10 pm
Days 9,10 and 11 complete on the 20th,21st and 23rd respectively. I was a bit under the weather yesterday but feeling much better.
on November 26th, 2008 at 3:02 pm
Hi Anmol. Thank you so much for making such a wonderful resource available. I can’t wait to get a daily practice under way. I have tried to make up my own programs from the pieces of info I have found previously in other places and have started and stopped several times. I have had problems with willpower and much of it, I think, comes from being overwhelmed by a lack of structure in my practice. I am excited to start this program, and with this space to share and learn from others on the same path, I feel more confident that I will be able to incorporate yoga as a daily part of my life. I am so happy and encouraged to have found this space.
Peace,
Shanna
on December 5th, 2008 at 3:06 pm
I have read the information and taken one live class at a center near my house, I’d like to start the class today.
on December 7th, 2008 at 11:30 pm
Hi! Just wanted to let you know, you are a prayer answered!! I start today! Thank you God Bless! :)
-Puja
on December 9th, 2008 at 6:38 am
dear anmol,i have gone through your websites of kundalini awekening they are good,but for me what i need is i feel presence and guidance live of guru. i stay in pune ,india,do you know anyone who can help me in pune.india.
warm regards
amit misal,pune,maharashtra,india
on January 3rd, 2009 at 10:20 am
In pune, the only centers I am aware of are…
1. Osho’s center
2. Dr Lad’s Ayurvedic center
3. Parthasarathi’s Vedanta Center
Best,
Anmol
on January 3rd, 2009 at 1:19 pm
Great to hear you started the yoga and meditation program. Let me know how it’s going.
Best,
Anmol
on January 3rd, 2009 at 1:21 pm
Glad to hear you starting the yoga/meditation program. Hope you are able to establish a strong practice this time :-). Let me know how it’s going.
Best,
Anmol
on January 3rd, 2009 at 1:22 pm
Great to hear you started the yoga and meditation program. Let me know how it’s going.
Best,
Anmol
on January 3rd, 2009 at 1:24 pm
Glad to hear you are interested in the online yoga and meditation classes. Let me know if you run into any issues. Any other feedback is also appreciated.
Best,
Anmol
on January 14th, 2009 at 11:58 pm
I like the video for the heart centre, my question is why do you not tune in with Ong Namo before practicing kundalini yoga as Yogi Bhajan has advised? I find i miss that, and that it would help to give connection and power to what you are already doing?
on January 16th, 2009 at 4:33 pm
Yes absolutely one should tune in the Divine and Universal Energy before doing Kundalini Yoga. I have put that in the participation guidelines for the online classes.
I have also written a few article on the importance of asking for protection, guidance and inspiration before doing Kundalini Yoga. I am planning to upload a video of Ong Namo to help readers and online yogis practice that further as well.
Thank you for your feedback and glad you are enjoying the set.
God Bless You,
Anmol
on January 23rd, 2009 at 2:07 am
Dear Anmol,
I wonder if my my previous mails reached you. I have completed 1st week of #101, and have started the 2nd week course today. I shall take up the “abdominal core” part from tomorrow. I feel fine , free and energised. Could you please suggest some pranayamas/ postures/ mantras that will help me have a sound sleep in the night.
God bless you
Shibnath
on January 23rd, 2009 at 12:06 pm
Yes, sorry I am just catching up an my email and comments. I have received your emails and great to hear the yoga and meditation class is benefiting you.
For sound sleep, I use Ujjayi Pranayama or Gayatri Mantar. Here is the link to Ujjayi Pranayama.
Ujjayi Yoga Pranayama
Appreciate all your feedback, it is very helpful in inspiring and encouraging others as well.
Best,
Anmol
on January 27th, 2009 at 3:58 pm
Hi Anmol,
I am relatively new to meditation and was wondering what one should do when they are ‘bringing their attention to their breath’? I do this in that I am aware that I am breathing and try to feel my breath flowing through my whole body but I always end up either falling asleep during the 20 minute period or trailing of into completely unrelated thoughts …!! Could you help me with this? Warmly, Malavika
on January 28th, 2009 at 11:15 am
Hello, I am excited to start these new classes. I am new to some of this. I enjoy meditation for it clears my mind and soul. Wish me well on my journey !
on January 28th, 2009 at 5:34 pm
Hi Anmol,
I finished the second day of this course. I really enjoy doing the exercises. I feel energetic.
Thank you
Navid
on January 31st, 2009 at 3:06 pm
Hi Anmol,
I have one more question!:
You mentioned that there will be a time during Meditation where ones’ subconscious thoughts will come up and this time can be very uncomfortable/painful etc.. When I am ‘observing my thoughts’ I sometimes deliberately come up with issues i know I will react to negatively in some way and try and dispel the anger/pain by allowing myself to feel the emotions attached to a particular memory and then I try and let it go after not too long. (At this time, I usually feel a lump in my throat or a tightening in my throat.) Is this what I should be doing? sitting with the discomfort and then trying to let it go??
Thanks again!!
Malavika
on January 31st, 2009 at 5:04 pm
Wow ! I am really excited to start this course!
on January 31st, 2009 at 6:22 pm
Neither of these two problems are uncommon. Are you doing the counting? That should help you stop the drifting. For battling sleep make sure you are keeping a good posture and also, use cold water to refresh yourself before starting. Sleep is a common problem and you will have to battle it on and off during meditation.
Best,
Anmol
on January 31st, 2009 at 6:41 pm
Great to hear you are staring the course. Let me know if you run into any issues. Any other feedback is also most welcome.
Best,
Anmol
on February 3rd, 2009 at 12:19 pm
I am looking forward to learning the yoga sets and breathing techniques and hope they will enhance my cycling. Thank You
on February 3rd, 2009 at 10:27 pm
Great to hear you are planning to start your yoga practice. Am sure it will help your cycling and more. Let us know your findings.
Best,
Anmol
on February 5th, 2009 at 2:00 pm
I don’t suggest deliberately chewing on scenarios and thoughts which create negative reactions. Let it happen at it’s own pace as much as possible. I know replaying it will help diminish it’s impact over time, but still life is hard enough without us consciously creating emotional storms.
When the feeling do come up though, then yes just observe them carefully, understand them silently and let them go. Finish with them as best you can.
Best,
Anmol
on February 5th, 2009 at 2:01 pm
Great to hear you are starting the online yoga class. Let me know how it goes.
Best,
Anmol
on February 10th, 2009 at 2:00 pm
Thank you for getting back to me Anmol. It is lovely that you take the time to help strangers you have never met.
God Bless,
Malavika
on February 16th, 2009 at 6:39 am
Thank you for the great on line class. I am into my second week. I live in Voorhees NJ, are there any classes in my area?
on February 17th, 2009 at 7:17 am
Done Day 2
on February 18th, 2009 at 11:40 pm
Glad to hear you are enjoying the class. I will be holding some workshops in Old Bridge later this year. I will let you know when I schedule those.
Best,
Anmol
on February 24th, 2009 at 6:54 pm
I would like to join your class. This is all new to me at 53 years old. M body is starting to get tight.
on February 27th, 2009 at 12:30 am
Thank you sir for making this great website…….I am going to start the course today
on February 28th, 2009 at 8:02 am
Thank you so much for creating this amazing website. The video demonstrations make learning so much easier and practice immeadiately beneficial. I am starting the online course today.
With Love, many thanks.
Sarah.
on March 5th, 2009 at 5:57 pm
Great to hear you guys are starting the online classes. Please let me know if you run into any issues or have any questions. Any other feedback is also appreciated.
Love & Light,
Anmol
on April 3rd, 2009 at 2:13 pm
This is my first day doing this yoga set (week 1). It was amazing. I am practising at the beginner level and I found the most difficult pose was the eagle pose when suddenly my conciousness opened a little and I realized that I could be “like” the eagle and imagined that I was soaring and that I was being held up by the air, this changed my frown of concentration into a smile and gave me just enough endurance to finish the minute. After I completed the meditation, my body began to feel balanced and warm, I had a slight, pleasant tingling in the back of my cervical vertibrae, from the tuck pose, I think. All in all, very enlightening.
on April 7th, 2009 at 6:13 pm
Great to hear of your experience with Eagle Pose. I will keep this in mind the next time I teach this pose, and suggest to the students to use your technique, as I know many of them have trouble with Eagle Pose as well :-).
Thanks so much for sharing.
Best,
Anmol
on April 16th, 2009 at 7:40 am
hello. i thank you for this opportunity, today i will be starting your class. 4-16-09
on April 21st, 2009 at 6:03 pm
Great to hear you are staring the class. Let me know how it goes.
Best,
Anmol
on May 2nd, 2009 at 9:23 pm
thanks for such a wonderful place to find all information under one roof. Thank you
on May 7th, 2009 at 5:54 pm
Glad to be of service. Good to hear you are enjoying the website.
Best,
Anmol
on July 4th, 2009 at 4:28 pm
hey, i am a hard pipe hitting nigga, but i am starting your course today. yang shamash
on July 15th, 2009 at 1:56 am
Hello there, started this course last week, missed a couple of days so still struggling a bit to make it a regular habit, but i have really enjoyed what ive done so far and recognise that the pleasure of it will help with the motivation and discipline.
Thanks very much
on July 15th, 2009 at 10:28 am
Good to hear you are both participating in the online yoga and meditation classes.
Yes, the hard part about such practice is going to be the consistency, and the benefits and enjoyment will certainly help in that regard :-).
Let me know if you run into any issues.
Best,
Anmol
on July 17th, 2009 at 4:58 am
Hi there,
Ive been struggling a bit with the meditation as my legs start to go to sleep and i get a bit uncomfortable after a while. Do you recommend that I try to meditate sitting in a chair or should I persist with sitting on the floor? i.e. is there a special benefit to sitting on the floor as opposed to a chair and is getting over the discomfort part of the beneficial nature of the meditation?
Thanks very much
on July 18th, 2009 at 1:41 am
Dear Tarah
I used to meditate a lot, and am getting back to it. My memory of it is that my legs would fall asleep in lotus pose on a zafu cushion. I think that eventually i was able to sit longer and longer without them going to sleep. I do think it is valuable to continue to sit for your prescribed length of time, even if the circulation abates, so that the body does not control you with it’s complaints, but you are, instead, absorbed enough in the practice that you are not disturbed by this or any OTHER physical complaint that the body comes up with….and it will! The egoical aspects of the subconscious want to dominate your activities and distract you, and can stimulate physical disturbances so as to do so. With practice, you will become the master by just letting them pass and die down passively, not by fighting or resisting them. Also, avoid moving during meditation, this can stimulate more varieties of disturbance and re-activate activity in the brain and body.
Peace!
on July 18th, 2009 at 4:45 pm
Hello Anmol,
god bless u for providing us guidence! I am glad to have someone to guide me and clear my doubts.I have been doing dhyana since a few weeks. I felts fast jerks in my body and without any long effort, I start seeing various colours mainly red, yellow and violet and magenta but i don’t see any flower with petals.I am still the same, no change in my nature or behaviour.I am i still on the way of enlightenment? How can I know if any of my chakra is opened? All the colors I see are visible in shambhavi mudra. I am having a feeling of heaviness in my forehead. But i don’t hear or vision something beyond the limit of a common man.While I am in dhaya I can listen to every voice around me but without being disturbed or distracted, contrary to what I had heard that in this state one is completely lost. I start seeing colors within 1 min and it seems as if it is easy for anyone to see. While doing dyana at night I don’t see any color at all as if it was only beacause of closing eyes after watching the sunlight.I still feel the same little being. Does opening of chakras happen one by one from no 1 to 7 or it can be random like 1,5,3 etc.? While in dhayana I keep talking to my lord or singing bhajans in heart and sometimes feel like dancing but can’t wake up to continue the immense pleasue I attain in dhayana.I don’t feel any change in me but only a pleasure beyond explication the same i feel in pooja archana which makes me doubt if I am walking toward Gayana or it’s just Bhakti.Please halp to understand better.
Thanks again for ur guidance. JAi shri ram!
on July 21st, 2009 at 5:06 pm
The following article will of help to you. Please let me know if the problem persists…
Tips and Tools for Daily Meditation Practice
For longer sitting, the tips from this advanced program will be helpful as well…
Advanced Meditation Tips
Best,
Anmol
on July 21st, 2009 at 5:14 pm
Thank you for sharing your experiences with us. My thoughts…
1- The jerks and colors are the result of paths opening up and are not unusual to have happen early in one’s practice.
2- The chakras do not open in any sequence, it can be random.
3- You are on the right track. At the very end Shiva (Gyana) and Krishna (Bhakti - Love) are United. Truth and Love are one and the same. The joy and love you feel, work to integrate that into your daily life.
So…
Live wisely, affectionately, honestly and courageously - that is the starting point. Access to Infinity will grow from there.
All Good Wishes,
Anmol
on August 9th, 2009 at 11:01 am
Good morning Anmol!
Just finished my 1st morning of the online beginners class. I want to know if after the Zen Meditation is it wise to do another set of something else such as weight loss or heart chakra? Or if not the weight of heart which ones do you recommend. I really want to get my tummy flattened.
Have a great day!
Angela
on August 10th, 2009 at 9:25 am
hi anmol, i have stumbled upon this website by sheer chance, as i have been looking up different aspects of kundalini meditation. I haven’t practiced any yoga or meditation before, but i am a very open - minded person, and would like to start my path of spiritual enlightenment, i have read about other types of meditation, and this one seems to appeal to me more than others. Does one need to have been practicing other meditation and yoga techniques before starting kundalini? this website seems really informative, very useful. Thanks for giving so many people the chance to begin and develop there techniques.
on August 10th, 2009 at 12:33 pm
I just finished my 2nd morning.
on August 14th, 2009 at 7:58 am
Hello Anmol,
I finished my 5th session in the beginners class. It should have been the 6th, but yesterday started as soon as I woke up with many errands. This morning I began as soon as my eyes opened from sleep, about 7:00a.m. This is the earliest I have been up in a while.
Thank you again so very much for your site, I look forward everyday to reading and doing what I have read.
Best regards,
Angela
on August 17th, 2009 at 10:13 am
Anmol,
Do you still teach in NJ?
Saumil
on August 20th, 2009 at 8:25 am
I would like to start today
on September 13th, 2009 at 6:17 am
Hi
Ive done some yoga in the past but never at home, but reading through your program, im really looking forward to trying it out. I would like to start tomorow.
on September 15th, 2009 at 11:09 am
Hello,
I have been looking for a Kundalini beginning, and stumbled across this site. It held my attention so I started to browse. I am excited to start, and for the duration of this week am reading through everything to get myself acclamated. I will start the practice next week early in the morning. I expect it to be intense, as I am also starting my training in massage therapy, and am looking foward to the two things benefiting the other. I have a lot of issues with congestion, and as the weather has just started cooling, I see this flaring up, and have purchased a Netti Pot, which I will be starting this morning so as to get used to it. I think that will be extremely helpful to keeping me cleared up so as to be able to do the breathing exercises more effectively as well as curb this issue I’ve had for years.
I am very excited and grateful to have found you. I am a single mom and have a toddler and going to a class outside of home, and arranging for childcare and working a class into a busy schedule is very hard. I love that I can get up very early in the morning and do this, as this would be the way I want to start my day, and that day is going to be starting at about 5:15 am.
Thank You
Faith
on September 21st, 2009 at 10:51 am
I did the first morning of this practice. I noticed that toward the end, when I was doing the meditation by body cooled down considerable.. almost becoming cold. Is this normal? Thank You
Faith
on October 2nd, 2009 at 9:23 am
Anmol, i have been practicing what i believe to be kundalini yoga, is this correct…
on an in-breath i draw in what feels like tingling electricity that eventually collects on the crown of my head,continuing this causes me to feel pressure and a cold sensation on my head. i’ve been doing it years originally starting the flow by clenching my groin muscle but now i can start the flow from my head and it soon collects on my crown.feelings of love and calm usually initiate it more.
any thoughts? am i doing it right? it all originated from developing the feelng i got when you have shivers (shiva’s?) up your spine i wonderd if thats where the saying came from; shiva?
thanks!
Luke
on November 5th, 2009 at 10:49 am
Hello Anmol,
I am excited to have found your website and online classes! I have been working on releasing fears from this and past lives as they have affected my life and those around me. I have come a long way but know there is more work to do and then i find you!! I am going to start with the Intro to Kudalini Yoga and Med and start in the morning. I am excited and will keep you up with my progress.
Thank you again!
Lena
on December 30th, 2009 at 8:17 am
Hi,
Starting this class.
Thanks for the opportunity.
on January 21st, 2010 at 10:49 pm
I am looking forward to revisiting meditiation with your course. Thank you for offering it.
on January 24th, 2010 at 6:40 pm
I am eager to start. Thank you!
on January 27th, 2010 at 1:09 am
Lena | Lionel | Susan | Cecil,
Glad to have you on board. Hope all is going well.
Thank you for your positive comments.
Love and light,
Trupti
on January 31st, 2010 at 2:02 pm
I am very interested in learning meditation and yoga for beginners thanks for offering this course.
on February 3rd, 2010 at 12:51 am
Dear Robin,
Welcome! We also have Beginners Meditation and Beginners Yoga courses. You will find these on the online classes page.
All the best,
Trupti
on February 5th, 2010 at 4:49 pm
finishing up day 3 of week 1, and i am already seeing positive results :)
on February 5th, 2010 at 6:27 pm
Hi Anmmol , I am ver eager to learn the Yoga Pranayama all those correctly ,I do Yoga in ome , but I want perfect training from you , so pls train me in this .