Illustrated Kundalini Yoga Stretch Pose for Core Abdominal Power
Summary: The famous Kundalini Yoga Stretch Pose is detailed and illustrated in this first entry in the new Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book. Pictures of both, the normal pose and beginner version of this yoga posture are provided, along with practice details, benefits, tips and instructions.
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Kundalini Yoga Pose for Core Abdominal Power
Illustrated Kundalini Yoga Pose #1
The very first kundalini yoga pose from the Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book will be the powerful Stretch Pose. This yoga pose is a frequent entry in many Kundalini Yoga kriyas, especially those that deal with opening, healing and balancing the important navel chakra, the third chakra of the kundalini yoga seven chakra system responsible for your abdominal region.
Early in your kundalini yoga practice, it is important to focus on the abdominal area. This is because strengthening your navel center will, not only give you important core energy to develop your yoga practice, but will also help build your character and willpower, which are essential for a long term consistent, fruitful practice.
Below, you will find 2 illustrations of kundalini yoga stretch pose, the first is the normal pose, and it is followed by an illustration of the modified version of stretch pose. You can also switch back and forth between the two poses, as you develop your abdominal strength. Below that are practice details and instructions for this most important kundalini yoga exercise. Also, provided are the online Kundalini Yoga Kriyas which use this posture.
Picture of Kundalini Yoga Stretch Pose
Picture of Beginner Kundalini Yoga Stretch Pose
Kundalini Yoga Stretch Pose Practice Details:
a. Instructions for Kundalini Yoga Stretch Pose:
- Lie on your back.
- Place your hands under your buttocks palms facing down (to support your lower back).
- Raise your heels 6 inches, point your feet and toes away from you, raise your head slightly and stare at your toes. You will feel the abdominal muscles go to work immediately.
- Begin Breath of Fire Breathing Exercise.
b. Duration for Kundalini Yoga Stretch Pose: 15 seconds -11 minutes.
c. Benefits of Kundalini Yoga Stretch Pose:
- Builds abdominal strength.
- Increases core energy and power.
- Helps develop the much coveted 6 pack abs.
- Opens, heals and balances the Manipura Chakra (aka. Nabhi Chakra, Navel Chakra, Solar Plexus Chakra) which is the seat of willpower. It is recommended to build this center early in your Yoga practice as it will give you the strength and character to see things through.
- Improves your digestive system.
d. Practice Tips for Kundalini Yoga Stretch Pose:
- To modify this pose you can do this posture with your legs bent at the knees, or do one leg at a time. Either way you will reduce the pressure on the abdominal muscles.
- Be careful with your lower back when practicing this pose, roll more of your arms underneath you to help give it more support.
Online Kundalini Yoga Kriyas Using Stretch Pose:
- Kundalini Yoga Morning Wake-up Series: Excellent quick kundalini yoga set for an overall workout.
Best Yoga & Meditation Products: 
on December 9th, 2007 at 11:07 pm
naval - of ships and navies
navel - of belly buttons and spirituality
Confusion of these points could prove fatal to practitioners…
on December 10th, 2007 at 12:14 am
You have just been offered the job as my editor in chief… interested :-)
Cheers,
Anmol
on January 24th, 2008 at 9:36 am
hi,
i would like to know about diet & exercise during pregnancy.Actually i m trying to conceive and i had DNC in oct .
will u pls help me?
Thanks ,
Rajashri Mahajan
on January 24th, 2008 at 4:36 pm
Sorry to hear about the DNC. But don’t let it bother you though, as it is not at all uncommon for a woman to have one during her child bearing years.
Here is an article with details about the Right Ayurvedic Diet to Follow Prior to Getting Pregnant. I have not put up the pre-pregnancy yoga set yet, that is certainly planned though and will let you know once it is online.
All Good Wishes,
Anmol
on January 25th, 2008 at 11:27 pm
It took me a year and a half to get pg, and I had to take some herbs for low basal temps eventually…but never could have figured any of it out without the book “Taking Charge of Your Fertility”. Get it NOW, I am not kidding. Every woman should read it. After two months of reading it, taking natural remedies for the low basal temps I was having, etc….I was pregnant, and now it seems I can’t stop. I have a 3 1/2 year old, a two year old, and a seven month old. I know you didn’t ask me….but whenever I meet a woman trying to conceive I want to share what I know and what I went through.
on January 27th, 2008 at 8:40 pm
Thanks for taking the time and making the effort to share your knowledge.
Best,
Anmol
on February 22nd, 2008 at 10:24 pm
i was wondering when doing this pose, how do i lay my hands beneath my body
on February 28th, 2008 at 1:50 pm
The hands should be placed with palms facing down under the buttocks. This is to support the lower back.
Best,
Anmol
on June 17th, 2008 at 8:27 am
I have now half a year practise the breathing meditation. By using this type of meditation always I feel beter and enjoy my life. My comment is only thanks to you for making this web. where I have got new type of meditation like yoga which may help me to have full joyment in my life
Let me say that have a nice day
on June 17th, 2008 at 8:14 pm
Thanks for sharing your experience with yoga and pranayama practice. Glad you are enjoying the website.
Best,
Anmol
on September 18th, 2008 at 12:40 pm
[…] Kundalini Yoga Stretch Pose […]
on June 6th, 2009 at 2:46 pm
I have started your Beginners Yoga Class and when i came to this exercise i performed the beginner version but felt some neck pain. Is this natural for this pose or am i performing something wrong?
Also, I would like to say that this website has been a very great source for information. As well as thank you for giving this information to everyone for free.
on June 9th, 2009 at 2:05 pm
Glad to hear you are doing the beginner’s yoga and enjoying the website.
It is not unusual for you to feel some neck discomfort when doing this exercise in the early stages. As those muscles (and your digestive system) improves, this pain will go away.
Keep me posted.
Best,
Anmol
on June 20th, 2009 at 1:30 pm
yo anmol just wondering if i can do long deep breathing instead of breath of fire with pose
Cheers
on June 20th, 2009 at 4:47 pm
Yes long deep breathing is perfectly fine to do with stretch pose. You can also intermix BOF and LDB if you like.
Cheers,
Anmol
on June 22nd, 2009 at 3:56 pm
[…] The above 4 ab exercises provide a great workout to tone and develop your stomach, but if you feel ready to take it to the next level, then add Kundalini Yoga Stretch Pose to this set. If you feel really strong and would like to set the bar even higher, then add Kundalini Yoga Boat Pose to enhance this set further. You will find me demonstrating Yoga Boat Pose in the Core Abdominal Power Yoga Set Video and description also in that article. […]
on August 4th, 2009 at 10:24 pm
[…] Stretch Pose for Abdominal Strength […]
on August 7th, 2009 at 3:54 pm
[…] Stretch Pose for Core Abdominal Strength and Power […]
on September 3rd, 2009 at 1:16 am
HI Anmol.
First of off, thank you for this brilliant, generous & forward thinking resource. It has been tremendously helpful, really clear and excellently designed. You are a such a blessing to so many of us.
I had an inquiry about helping my mum who was diagnosed with Deep Vein Thrombosis. I wondered if there were any exercises that I can look into for her to add to her routine that might help? Its a bit of a specific question, but I thought it would be good to ask as she lives in a country where you can’t get medication easily but we know that should not negate her being healed. Thank you so much in advance and best wishes.
on December 6th, 2009 at 10:25 am
[…] Kundalini Yoga Stretch Pose to Build Willpower […]
on December 28th, 2009 at 2:46 pm
Hi Anmol
I was very lucky to come across your website….There is an ocean of knowledge out here. I have been wanting to do pranayama the right way…The videos out here are an excellent demonstration of one…The problem with me is that for some wierd reason i breathe through my mouth..I do hope that with regulsr pranayama i may be able to overcome this habit…Thanks once again for this brilliant stuff you’ve got going…All the best…
on January 6th, 2010 at 3:31 pm
[…] Some yogis recommend starting everyday with Series to Energize because it activates your navel point and opens the heart. My husband would say that sounds really out there. I say it feels good. The first exercise, Stretch Pose, is powerful and challenging. I have consistently not made it the full minute through this pose, since I restarted my practice. Boo hoo. […]
on January 25th, 2010 at 3:55 pm
[…] In case you thought you were done with the ab work, sorry you need to do another stomach exercise as well to ensure we get your back and core muscles strengthened . So after you do your Single Leg Rotations, take a short break and then do Kundalini Yoga Stretch Pose as described in that article. […]