Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book
Summary: The Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book is an instructional picture gallery of the Kundalini Yoga Poses and Exercises that are available on the Mastery of Meditation website. These exercises and poses are the key components that then make up the powerful kundalini yoga kriyas and sets.
Free Online Illustrated Kundalini Yoga Postures
Yoga Poses & Exercises
Welcome to the Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book. These key postures and exercises are the building blocks for Kundalini Yoga Kriyas and Sets. This book is an ongoing gallery of these yoga poses and as more illustrations are added to Mastery of Meditation & Yoga, the index on this page is updated to reflect that.
The following 2 articles give a good overview of kundalini yoga and also, instructions for how to practice yoga exercises and kundalini yoga kriyas: Introduction to Kundalini Yoga and 10 Important Guidelines for Kundalini Yoga Practice. You may practice these yoga exercises independently, or you may use them for detailed reference, whenever you are practicing a kundalini yoga set that employs them.
This illustrated book will picturize and detail a wide range of kundalini yoga poses and exercises. These exercises are part of the yoga sets that make up the Online Meditation and Yoga Classes, hosted here on Mastery of Meditation & Kundalini Yoga.
The layout of the book is simple:
Each chapter will illustrate one important kundalini yoga pose or exercise and will be written such that to practice that particular exercise you only need to read that chapter. Any new pictures and instructions of kundalini yoga postures added to the website will be linked from this page.
For each illustrated kundalini yoga pose or exercise the following is provided:
- Background and overview of that particular yoga exercise.
- Step by step detailed instructions of how to practice that pose or movement.
- Benefits of each kundalini yoga pose or exercise.
- Practice tips to help you master that particular kundalini yoga exercise.
- Pictures of the pose and pictures of the various modifications available for that pose.
FREE KUNDALINI YOGA EXERCISES
Illustrated Online Kundalini Yoga Exercise #1
Kundalini Yoga Stretch Pose for Core Abdominal Power
Illustrated Online Kundalini Yoga Exercise #2
Kundalini Yoga Eagle Pose for Powerful Aura
Illustrated Online Kundalini Yoga Exercise #3
Kundalini Yoga Archer Pose for Confidence & Self-Esteem
Illustrated Online Kundalini Yoga Exercise #4
Kundalini Yoga Camel Pose for Optimum Health & Wellbeing
Illustrated Online Kundalini Yoga Exercise #5
Kundalini Yoga Chair Pose for Sexual Health
Free Online Kundalini Yoga Exercise #6
Kundalini Yoga Crow Pose to Cleanse Root Chakra
Illustrated Online Kundalini Yoga Exercise #7
Kundalini Yoga Cobra Pose for Healthy Back
Illustrated Online Kundalini Yoga Pose #8
Shoulder Stand Pose for Brain Health & Fitness
Free Online Kundalini Yoga Posture #9
Forward Bend Back Stretching Pose - Best for Healing
Illustrated Online Kundalini Yoga Posture #10
Downward Facing Dog Position for Nerve Strength
Illustrated Online Kundalini Yoga Technique #11
Advanced Yoga Technique (Wheel Pose)
Free Online Kundalini Yoga Exercise #12
Plough Pose for Opening Multiple Chakras
Kundalini Yoga Technique #13
Kundalini Yoga Frog Pose for Toned Legs & Thighs
Kundalini Yoga Exercise #14
Kundalini Yoga Bow Pose for Eternal Youth
Free Kundalini Yoga Technique #15
Butterfly Kundalini Yoga Pose for Meditation
Online Kundalini Yoga Pose #16
Kundalini Yoga Cat-Cow Pose for Emotional Health
Free Online Kundalini Yoga Exercise #17
Kundalini Yoga Jesus Pose for Inner Strength & Sacrifice
Free Kundalini Yoga Pose #18
Kundalini Yoga Chakra Meditation to Open Third Eye
Kundalini Yoga Pose #19
Rare Kundalini Yoga Crown Chakra Meditation
Kundalini Yoga Exercise #20
Yoga Exercise to Detox & Cleanse the Body
Kundalini Yoga Position #21
Yoga Plank Position for Arm & Upper Body Strength
Kundalini Yoga Exercise #22
Advanced Yoga Pranayama to Raise Kundalini Shakti
Kundalini Yoga Posture #23
Modified Wheel Pose for Digestion & Flexibility
Kundalini Yoga Exercise #24
Smiling Buddha Meditation for Happiness
Kundalini Yoga Exercise #25
Corpse Pose for Relaxation & Stress Relief
Kundalini Yoga Exercise #26
Tantra Yoga Technique for Sex Chakra - Vajroli
Kundalini Yoga Technique #27
Kundalini Yoga Technique for Money & Success
Kundalini Yoga Technique #28
Natural Liver Detox Technique
Kundalini Yoga Exercise #29
Simple Yoga for Upper Body Training
Kundalini Yoga Exercise #30
Tough Power Yoga Pose - Elbow Platform
Kundalini Yoga Exercise #31
Anger Management Yoga Therapy
Kundalini Yoga Exercise #32
Boat Pose Yoga Exercise to Get Firm Toned Abs
Kundalini Yoga Exercise #33
Yoga Exercise to Tone Thighs and Buttocks
Kundalini Yoga Exercise #34
Lower Back Exercise - Yoga Spinal Twists
Kundalini Yoga Exercise #35
Cleanse and Power Your Aura - Yoga Technique
Kundalini Yoga Exercise #36
Classical Hatha Yoga Locust Pose w/ Kundalini Twist
Kundalini Yoga Pose #37
Crane Pose (Online Hatha Yoga Book)
Kundalini Tantra Yoga Exercise #38
Advanced Tantric Yoga Exercise to Channel Sexual Energy (Triple Lock)
Kundalini Yoga Pose #39
White Tantra Position for Sexual Potency (Lotus Pose)
Kundalini Yoga Posture #40
Easy Yoga Pose for Stretching and Warming Up - Palm Tree Posture
Illustrated Kundalini Yoga Exercise #41
Simple Kundalini Yoga Shoulder Exercise and Workout
Free Kundalini Yoga Exercise #42
Simple Triangle Pose for Flexibility and Strength
Donation:
Although the Online Kundalini Yoga Poses & Exercises E-book is completely free and will remain so, this work is supported by donations from all of you. In Yogic Philosophy, the student presents the teacher with a donation (Guru Dakshana) in exchange for the teaching she/he receives and this closes the Karmic Loop and completes the Energy Exchange. This entire website is based on this philosophy and therefore all content is FREE. A donation is not required, but is appreciated.
A donation of any amount is appreciated. People tell me this philosophy is extinct, I say they are wrong, please prove me right 
. To donate please visit the following page. Thank you and God Bless You.
Benefiting from Mastery of Meditation & Yoga? 
on December 23rd, 2007 at 7:19 am
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. His site Free Online Guided Meditation Techniques & Chakra Kundalini Yoga Exercises, offers Illustrated Kundalini Yoga Poses & Exercises. Find lively spiritual discussions on his Free Guided Meditation Practice, Kundalini Yoga Poses & Zen Meditation Blog. […]
on January 21st, 2008 at 4:33 am
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Online Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Free Online Guided Meditation Techniques. […]
on February 4th, 2008 at 11:16 pm
[…] Kundalini yoga crow pose, is the sixth entry in our Free Online Illustrated Kundalini Yoga Poses and Exercises E-Book and this pose helps balance two very important chakras of the kundalini seven chakra system. Crow pose works primarily on clearing the root chakra (muladhara chakra), but at the same time it also helps in opening the heart chakra (anahata chakra). […]
on February 4th, 2008 at 11:17 pm
[…] Kundalini yoga’s terrific cobra pose is the next entry in our Free Online Illustrated Kundalini Yoga Poses and Exercises E-Book. Here I would like to mention that Kundalini Yoga, as you can see, incorporates the postures and exercises from other types of yoga as well. Specially hatha yoga. In this way, Kundalini Yoga is like a superset of yoga poses and exercises and so is sometimes referred to as the Mother of all Yogas. […]
on February 26th, 2008 at 11:01 am
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Kundalini Yoga. addthis_url = ‘http%3A%2F%2Fwww.mysportsworldonline.com%2F02%2F26%2Fclever-yoga-tips-for-busy-people%2F’; addthis_title = ‘Clever+Yoga+Tips+for+Busy+People’; addthis_pub = ‘’; JaMi textarea, input.text {background-color: #FFFFFF; color: black} […]
on February 26th, 2008 at 2:09 pm
[…] Kundalini yoga frog pose is a hardcore kundalini yoga exercise, that is quite unique to this type of yoga and it will be the next entry in our Free Online Illustrated Kundalini Yoga Poses and Exercises E-Book. […]
on April 9th, 2008 at 7:24 pm
[…] Paula Kawal at Journey Inward Productions Angela-Eloise at Blogickal Anmol Mehta at Mastery of Meditation, Kundalini Yoga and Zen […]
on April 28th, 2008 at 5:32 pm
[…] Cat-Cow yoga exercise is the sixteenth entry of our Free Online Illustrated Kundalini Yoga Exercises E-Book and, as it is also a part of Hatha Yoga practice, it is also part of the Free Online Hatha Yoga Poses E-book. […]
on May 9th, 2008 at 1:41 pm
[…] Last week I added the sixteenth exercise to the Free Online Kundalini Yoga Exercises E-book, the simple yet wonderful Cat-Cow Kundalini Yoga Exercise for Emotional Health. This beneficial exercise is in itself worth incorporating into a daily yoga routine, and done with the variation below, it can also be a valuable technique for fighting deep seated fears, including the ultimate fear of death. It helps build in one no fear and fearlessness. […]
on May 26th, 2008 at 10:04 pm
[…] Anmol Mehta presents Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book posted at Mastery of Meditation, Enlightenment & Kundalini Yoga, saying, “A free online book of the most important and beneficial Kundalini Yoga Poses and Exercises.” […]
on September 17th, 2008 at 7:53 am
(I posted this on a different part of your site, so I am posting again in a more appropriate place)
There seems to be no mention of Yogi Bhajan, yet this is Kundalini Yoga as taught by Yogi Bhajan!? I find that very strange but I do like that you are sharing this empowering technology for the excellence of all. There also seems to be no mention of the importance of tuning in (adi mantra) and out (sat nam) of kundalini yoga practice, is there a reason for this?
Wahe Guru Ji ka Khalsa
Wahe Guru Ji Ke Fateh
on September 17th, 2008 at 8:36 pm
My teacher was actually Ravi Singh, I did not have the good fortune of meeting Yogi Bhajan, but you will find lots of mention of Yogi Bhajan throughout the website (you can find those by searching for him in the search box in the top right corner).
You will also find discussion of Adi Mantra in the following article regarding the importance of tuning in.
The website is ever growing though and I do plan to add more Kundalini Yoga details and information, so am certainly open to suggestions and ideas.
All Good Wishes,
Anmol
on October 24th, 2008 at 9:03 am
[…] anmolメータは、ヨガ教師＆禅の専門家です。彼のサイト 無料オンラインガイド＆チャクラ瞑想の技法クンダリニヨガ練習、オファー イラストレイティッドクンダリニヨガポーズ＆練習です。彼の精神的な活発な議論を見つける 無料ガイド付き瞑想の練習、クンダリーニヨガのポーズ＆禅の瞑想ブログです。 […]
on November 2nd, 2008 at 10:39 am
Hi Anmol,
I came across this site while I was looking for info on Yoga and Kundalini. This is amazing work. I am a student. I am 21 years old. I can spare about 1 hr daily for exercising. What do you think is better for me to start with? Can you guide me?
on November 7th, 2008 at 7:11 pm
Glad you discovered us :-D. I suggest you start with the free online courses which are already structured classes. Begin with course 101 (Intro to Kundalini Yoga & Meditation).
Let me know your progress.
Best,
Anmol
on May 2nd, 2009 at 11:32 pm
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. His site Free Online Guided Meditation Techniques & Chakra Kundalini Yoga Exercises, offers Illustrated Kundalini Yoga Poses & Exercises. Find lively spiritual discussions on his Free Guided Meditation Practice, Kundalini Yoga Poses & Zen Meditation Blog. […]
on June 9th, 2009 at 10:41 pm
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. His site Free Online Guided Meditation Techniques & Chakra Kundalini Yoga Exercises, offers Illustrated Kundalini Yoga Poses & Exercises. Find lively spiritual discussions on his Free Guided Meditation Practice, Kundalini Yoga Poses & Zen Meditation Blog. […]
on June 22nd, 2009 at 11:25 pm
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. His site Free Online Guided Meditation Techniques & Chakra Kundalini Yoga Exercises, offers Illustrated Kundalini Yoga Poses & Exercises. Find lively spiritual discussions on his Free Guided Meditation Practice, Kundalini Yoga Poses & Zen Meditation Blog. Posted in Meditation […]
on August 17th, 2009 at 11:30 am
[…] Your will find the exercises, poses and postures used in this Yoga for Full Body Fitness Set in the Free Online Kundalini Yoga Exercises E-book and the Free Illustrated Hatha Yoga Poses E-book. In addition, this set will make up Chapter 17 of our popular Free Online Kundalini Yoga Sets E-book. Soon it will also be a part of a even more complete yoga fitness program via the Free Online Yoga & Meditation Classes held here on Mastery of Meditation & Yoga. […]
on October 20th, 2009 at 2:01 am
Good.Every one has to practice on the face of the earth.
on October 27th, 2009 at 11:07 am
[…] Chair pose, is the fifth entry in our Free Online Illustrated Kundalini Yoga Poses and Exercises E-Book and is certainly a posture worth including in your yoga practice for building lower body strength and sexual virility. This terrific exercise is part of many different types of yoga, such as Hatha yoga and Kundalini Yoga, and is also a pose used by western physiotherapy when leg muscles need to be strengthened. […]
on January 8th, 2010 at 8:29 pm
[…] How to Opent the Psychic Channels to Balance the Chakras By: Anmol MehtaOne of the most comprehensive systems for describing man in all his dimensions in the seven chakra model of kundalini yoga. The model not only helps us understand the total human being, but also gives us a framework from which we can work towards our spiritual evolution.In this article I want to give a brief overview of the chakra system, but more importantly I want to explain what the psychic channels (nadis) are, how we can use that knowledge to help us make progress on our journey towards enlightenment.Chakras are essentially multidimensional energy vortexes that help transmute and conduct energy between the different bodies that make up a human being. These three bodies are the physical, emotional and mental sheaths and the chakas move energy between them. There are seven important chakras in all and they lie in the emotional body, also sometimes called the energetic body. The first chakra resides at the base of the spine, while the seventh lies at the crown of the head. The other five reside in between.In this energetic body also lies a vast network of fine channels which are called nadis. These nadis, or psychic channels, carry prana or life-force throughout the system, and prana nourishes and sustains the person. Blockages in the nadis disrupts this flow of prana, prevents the chakras from working at optimum capacity, which in turn creates imbalances and problems for the body and personality.Of all the nadis (a reputed 72,000) of the network of psychic channels, there are three that are most important. These three are the ida, pingala and shushumna. The shushumna is the central channel that run through the center of the spine, with the ida starting from the left of it and the pingala starting from the right of it. The ida and pingala then intertwine the shushumna crossing over at each chakra point up to when they reach the Third Eye Chakra in the center of the brain. Here all three nadis end.The ida nadi is the ying energy of the body. It is responsible for cooling, passive, meditative, feminine energy, while the pingala nadi is the yang energy of the body. It is responsible for the hot, active, masculine energy of the body. Normally, one of these channels is more active than the other at any given time of the day and prana is flowing through this more active channel at that time.The key to opening, healing and balancing the chakras lies in having prana flow through shushumna. This happens when ida and pingala are brought into immaculate balance. Kundalini yoga can be thought of nothing more than a science to activate flow of prana though shushumna. All the famous kundalini yoga sets (kriyas), pranayamas (breathing exercises), mantras and meditations are designed to clear blockages in the nadi system, balance ida and pingala and cause shushumna to flow.As prana flows through shushumna, it activates each of the chakras, which in turn bestows health to the physical region where that chakra lies. In addition, having the chakras open also bestows emotional and mental balance for the emotions that that particular chakra is responsible for. Once the system is brought to an optimal level, energy (kundalini shakti) can flow freely up and down the central channel and finally up into the crown chakra. This then brings about a transformation of consciousness and the yogi penetrates the veil of separate existence and experiences enlightenment.Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Online Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Free Online Guided Meditation Techniques. click-bank If you enjoyed this article, please consider sharing it! […]
on January 25th, 2010 at 11:36 pm
Anmolji,
Will you please suggest me some yogasana or breathing exercise for high blood sugar, high cholestrol & triglyceriods.
Thank you.
Regards,
Geeta.
on February 25th, 2010 at 10:12 pm
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Online Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Free Online Guided Meditation Techniques. […]
on April 1st, 2010 at 11:25 pm
[…] How to Opent the Psychic Channels to Balance the Chakras By: Anmol MehtaOne of the most comprehensive systems for describing man in all his dimensions in the seven chakra model of kundalini yoga. The model not only helps us understand the total human being, but also gives us a framework from which we can work towards our spiritual evolution.In this article I want to give a brief overview of the chakra system, but more importantly I want to explain what the psychic channels (nadis) are, how we can use that knowledge to help us make progress on our journey towards enlightenment.Chakras are essentially multidimensional energy vortexes that help transmute and conduct energy between the different bodies that make up a human being. These three bodies are the physical, emotional and mental sheaths and the chakas move energy between them. There are seven important chakras in all and they lie in the emotional body, also sometimes called the energetic body. The first chakra resides at the base of the spine, while the seventh lies at the crown of the head. The other five reside in between.In this energetic body also lies a vast network of fine channels which are called nadis. These nadis, or psychic channels, carry prana or life-force throughout the system, and prana nourishes and sustains the person. Blockages in the nadis disrupts this flow of prana, prevents the chakras from working at optimum capacity, which in turn creates imbalances and problems for the body and personality.Of all the nadis (a reputed 72,000) of the network of psychic channels, there are three that are most important. These three are the ida, pingala and shushumna. The shushumna is the central channel that run through the center of the spine, with the ida starting from the left of it and the pingala starting from the right of it. The ida and pingala then intertwine the shushumna crossing over at each chakra point up to when they reach the Third Eye Chakra in the center of the brain. Here all three nadis end.The ida nadi is the ying energy of the body. It is responsible for cooling, passive, meditative, feminine energy, while the pingala nadi is the yang energy of the body. It is responsible for the hot, active, masculine energy of the body. Normally, one of these channels is more active than the other at any given time of the day and prana is flowing through this more active channel at that time.The key to opening, healing and balancing the chakras lies in having prana flow through shushumna. This happens when ida and pingala are brought into immaculate balance. Kundalini yoga can be thought of nothing more than a science to activate flow of prana though shushumna. All the famous kundalini yoga sets (kriyas), pranayamas (breathing exercises), mantras and meditations are designed to clear blockages in the nadi system, balance ida and pingala and cause shushumna to flow.As prana flows through shushumna, it activates each of the chakras, which in turn bestows health to the physical region where that chakra lies. In addition, having the chakras open also bestows emotional and mental balance for the emotions that that particular chakra is responsible for. Once the system is brought to an optimal level, energy (kundalini shakti) can flow freely up and down the central channel and finally up into the crown chakra. This then brings about a transformation of consciousness and the yogi penetrates the veil of separate existence and experiences enlightenment.Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Online Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Free Online Guided Meditation Techniques. click-bank If you enjoyed this article, please consider sharing it! […]
on April 6th, 2010 at 5:37 pm
[…] Shoulder See-Saw Exercise will be added to our free ongoing yoga exercises e-book, which you can find here: Online Kundalini Yoga Exercises e-book. In addition, be on the lookout for yoga sets incorporating this exercise in the near future here: Free Online Kundalini Yoga Sets. And also, be sure to check out the Free Online Yoga Classes that we already offer on the website. […]
on April 21st, 2010 at 3:38 am
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Kundalini Yoga. […]
on April 30th, 2010 at 3:48 am
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Kundalini Yoga. Tags: Busy, Clever, people, tips, Yoga […]
on May 1st, 2010 at 7:03 am
Greetings,
Do you think you can control High blood pressure and diabetiese through yoga?
on May 27th, 2010 at 5:13 pm
[…] Yoga Sit Ups will be added to our free ongoing yoga exercises e-book, which you can find here: Online Kundalini Yoga Exercises e-book. In addition, be on the lookout for yoga sets incorporating this exercise in the near future here: Free Online Kundalini Yoga Sets. And also, be sure to check out the Free Online Yoga Classes that we already offer on the website. […]
on June 6th, 2010 at 7:09 pm
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Online Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Free Online Guided Meditation Techniques. […]
on June 17th, 2010 at 10:29 pm
cool website! thank you anmol for generously imparting your knowledge :)
on June 21st, 2010 at 4:55 pm
gautam,
from tirupur,
how long i will make others to suffer for my deeds karmas,
6th april 1959 5;11 just ……
on June 21st, 2010 at 10:40 pm
[…] Triangle pose will make a nice addition to the Standing Poses section of our ongoing Free Online Hatha Yoga Book and, as it is a common pose used in other types of yoga, including Kundalini Yoga, it will also be part of our Online Kundalini Yoga Exercises e-book. […]
on June 25th, 2010 at 6:53 am
HELLO SIR,
I AM 44 YEAR OLD. I USE TO DREAM ALWAYS ABOUT YOGA. SUDDENLY I HAPPENE TO GO THROUGH THIS WEB SITE. I WONDERED BY READING CONTENTS. WASTED MY LIFE WITHOUT KNOWING ALTHESE THINGS EARLIER.I AM HAVING BACK PAIN AND LEFT HIP PAIN. TELL ME FRANKLY CAN I TRY ALL THESE THINGS. I TRIED THE FIRST POSTURE WITH MY PALMS UNDER THE BACK. I CAN LIFT LEGS BUT COULD NOT ABLVE STAY IN POSTURE MORE THAN ONE MINUTE AS IT IS SHIVRING. KINDLY ADVICE ME ACCORDINGLY. ONCE AGAIN I THANK YOU FOR THIS GREAT WEB SITE.
on June 25th, 2010 at 7:05 am
REPLY ME PLEASE