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.

Yoga Pose 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.

Kundalini Yoga Stretch Pose Video

Direct Link to YouTube Video –> Best Yoga Exercise for Core Power



Picture of Kundalini Yoga Stretch Pose

free illustrated kundalini yoga pose for core abdominal power


Picture of Beginner Kundalini Yoga Stretch Pose 

free illustrated beginner kundalini yoga pose for core abdominal power 

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: 

  1. Kundalini Yoga Morning Wake-up Series: Excellent quick kundalini yoga set for an overall workout.

Article Series - Free Online Illustrated Kundalini Yoga Poses & Exercises

  1. Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book
  2. Illustrated Kundalini Yoga Stretch Pose for Core Abdominal Power
  3. Illustrated Kundalini Yoga Eagle Pose for Powerful Aura
  4. Illustrated Yoga Archer Pose for Building Confidence and Self-Esteem
  5. Illustrated Kundalini Yoga Camel Pose for Optimal Health and Wellbeing
  6. Kundalini Yoga Chair Pose for Sexual Health
  7. Root Chakra Cleansing via Kundalini Yoga Crow Pose
  8. Terrific Yoga Cobra Pose for Healthy Back & More
  9. Kundalini Yoga Frog Pose for Eternally Toned Legs
  10. Best Yoga Asana for Meditation
  11. Beginner's Kundalini Yoga Exercise for Emotional Health
  12. Kundalini Yoga Exercise for Overcoming Deep Seated Fears
  13. Kundalini Yoga Jesus Pose for Inner Strength & Sacrifice
  14. Basic Yoga Poses for Balance
  15. Powerful Yoga to Cleanse & Detox Your Body
  16. Yoga Plank Pose for Arms & Upper Body Strength
  17. Excellent Kundalini Yoga Exercise to Improve Flexibility, Reproduction & Digestion
  18. Best Relaxation Technique & Stress Relief Exercise
  19. Tantra Yoga Practice | Tantric Yoga Technique for Sexual Mastery
  20. Simple Yoga for Upper Body Training
  21. Tough Power Yoga Pose - Not for Beginners
  22. Best Yoga Exercise to Get Firm Toned Abs
  23. Yoga Exercise to Tone Thighs and Buttocks
  24. Lower Back Exercise - Yoga Spinal Twists
  25. Yogic Technique to Power and Cleanse Your Aura
  26. Advanced Tantric Yoga Exercise Video | Triple Lock
  27. White Tantra Yoga Position for Sexual Potency
  28. Excellent Kundalini Yoga Shoulder Exercise
  29. Anger Management Quick Fix Yoga Technique
  30. Dynamic Yoga Situps for a Fast Ab Workout
  31. More Free Yoga Postures | Yoga Bridge Pose for Strengthening Back
  32. Pure Yoga Technique to Train Abs
  33. Powerful Yoga Ab Crunches to Get Toned Six Pack Abs
  34. Terrific Post Natal Yoga Exercise for Weight Loss and Toning
  35. Excellent Thigh Workout from Yoga
  36. More Easy Yoga Exercises - Simple Yoga Twists


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42 Responses to “Illustrated Kundalini Yoga Stretch Pose for Core Abdominal Power”

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  1. 42
    Illustrated Lower Abdominal Exercises | Body Building Says:

    [...] Illustrated kundalini yoga stretch pose for core abdominal 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.. [...]

  2. 41
    Best Yoga Exercises and Poses for Weight Loss Says:

    [...] 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 [...]

  3. 40
    Yoga for a Flat Toned Stomach Says:

    [...] of course it is always great to have a nice, flat toned stomach :-).#1: EASY LEG EXTENSIONS OR STRETCH POSE  One of the very first yoga exercises you learn when embarking on a traditional Hatha Yoga [...]

  4. 39
    mada Says:

    Thank you!

  5. 38
    Norbert Says:

    you have a great website,,, amazing demonstration method with those videos. I wish you all the best.

  6. 37
    Ian Says:

    Yeah, I agree. Staring at physically fit women doing yoga really makes me want to impregnate someone or at least wear myself out trying. (To Lucinda)

  7. 36
    Barbara Says:

    Dear Anmol
    I am always happy to get some video exercises . There are many possibilities in the internet but I love just yours. Thanks so much.
    A lot og greetings from Poland.

  8. 35
    shva Says:

    Anmol, Thank you!
    I will look around and see what other Abdomina exercises you teach here and try those and will let you know how it goes.
    I am glad to here that you find my 60 secs as “pretty good” That gives me more confidence and encouragement.

    Much love,

  9. 34
    Anmol Mehta Says:

    Dear Shva,

    Great to hear from you. 60 seconds is pretty good. If you are maxing out at 60 seconds, I actually suggest doing different abdominal exercises, which will target the muscles and region in different ways. This will make the entire core stronger and you will be able to increase your time with stretch pose.

    Try this out and let me know.

    Blessings to you and your family,

  10. 33
    shva Says:

    Dear Anmol, How are you? So nice to receive your inspiring yoga news letters.
    Now I love this yoga stretch pose but I cant hold more than 60 seconds. Please can you tell me what to think of during this to keep up a longer time? I am doing breath of fire during this. But would love to find a way to count, or do something to keep my eyes on toes and hold it longer.
    Much love,

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