Kundalini Yoga Exercise for Overcoming Deep Seated Fears

Kundalini Yoga for Overcoming Fears

No Fear of Death & Fearlessness

A great thing about Kundalini Yoga exercises, is that sometimes the same exercise has some nice variations which can help one accomplish a wide range of goals.  Some of these variations come in the form of simply a different breathing pattern, which allows for different effects to be achieved.

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.

Yoga for Fighting Fears Video


Kundalini Yoga Cat Pose for Fighting Fear 

Illustration #1: Kundalini Yoga Cat Pose 


Fear Fighting Yoga Cat Technique Practice Details:

a. Step-by-Step Instructions for Fear Fighting Cat Technique:

  • Come onto the floor on all fours.  Make sure your hands are directly under your shoulders, about shoulder width apart and knees are directly under your hips, about hip distance apart.

  • Next bring your head down and your chin towards your chest as you arch your back up like a cat (pressing your stomach up as in illustration #1).

  • After coming into cat pose inhale fully then EXHALE and HOLD YOUR BREATH OUT.  With your breath held out, start to pump your stomach as many times as you can at about 1 pump a second or a little faster.  Pumping your stomach means to pull/suck in your stomach front wall towards your spine and then releasing it.  You can see this aspect of the exercise in the following video as well Infinite Energy & Prosperity Meditation Technique.

  • Do as many pumps as you can with your breath held out and then take a deep inhalation, then exhale completely once more and repeat the cycle.  Do as many cycles as you like.

b. Duration for Fear Fighting Cat Technique:

  • 1 minute – 11 minutes.

c. Benefits of Fear Fighting Cat Technique:

  • Helps fight fears and clears the diaphragm and abdominal region of emotional garbage.
  • Very good for the digestive system.
  • It helps expand and build the nervous system.
  • When the exhale/pump phase is done for longer periods of time, it can help one fight the fear of death and build in one great courage and fearlessness.

d. Practice Tips for Fear Fighting Cat Technique:

  • Initially do not overdo this exercise.  Only hold your breath out for as long as comfortable.
  • Once you feel stronger and confident, hold your breath and try to stay relaxed even as panic comes to the system due to breath deprivation.  Please be intelligent and use common sense here and DO NOT push too much.
  • Incorporate this exercise at the end of doing Cat-Cow.  It is an easy way to build it into your daily practice

Online Kundalini Yoga Kriyas Using Fear Fighting Cat Pose:

  1. Spinal Warm-up Kundalini Yoga Kriya  (uses Cat-Cow).

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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21 Responses to “Kundalini Yoga Exercise for Overcoming Deep Seated Fears”

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  1. 21
    raksha Says:

    hi anmol I have been doing bks iyengar style yoga.first time I have seen this style of yoga.my teacher teaches only bks iyengar style of yoga wit props. .but I want to know more abt kundalini yoga and how to start. .

  2. 20
    chris Says:

    Love this, it was 1 of my favorites when I first dicovered this site and am just getting back in tune with it. God Bless You Anmol!

  3. 19
    ?? ????????? / Yoga Cat Pose Says:

    [...] #split {}#single {}#splitalign {margin-left: auto; margin-right: auto;}#singlealign {margin-left: auto; margin-right: auto;}.linkboxtext {line-height: 1.4em;}.linkboxcontainer {padding: 7px 7px 7px 7px;background-color:#eeeeee;border-color:#000000;border-width:0px; border-style:solid;}.linkboxdisplay {padding: 7px 7px 7px 7px;}.linkboxdisplay td {text-align: center;}.linkboxdisplay a:link {text-decoration: none;}.linkboxdisplay a:hover {text-decoration: underline;} function opensingledropdown() { document.getElementById('singletablelinks').style.display = ''; document.getElementById('singlemouse').style.display = 'none'; } function closesingledropdown() { document.getElementById('singletablelinks').style.display = 'none'; document.getElementById('singlemouse').style.display = ''; } Yoga Poses for Fibromyalgia Patients : Yoga Cat Pose for Fibromyalgia PatientsYoga Poses for Insomnia : Yoga Cat Pose for InsomniaYoga for Overcoming Deep Seated Fears [...]

  4. 18
    Ramesh Says:

    Dear Anmol

    I fogot. Thank you for such a wonderful web site with such great information for seekers.

    My humble namaste from the bottom of my heart.


  5. 17
    Ramesh Says:

    Hi Anmol,

    I have been following Swami Satyananda Saraswathi’s Kundalini Tantra for some time. I have a selected set of kriya sequence that I go through in the morning and end it with some deep meditation. So far no enlightenment.

    Recently I have had these spiritual dreams. Example: A flash image of a Black Shiva Linga etc. Last night I tried 2 new routines – Chaturtha Pranayama and one of your routines the washing machine. Soon after I completed a couple of sets of washing machine, I was enveloped by a huge ball of darkness filles wih dark blue smoky and crystalline things. At the same time I was somehow totally gripped with fear. Since I was at the same time both enjoying and filled with fear, I continued in that blissful+fearful state for quite some time and then stopped.

    Question for you:
    1) Why did this sudden fear take over me?

    2) Since this is a very new experience, and I felt so light and my legs were stiff, is this a new awakening ?

    BTW, While meditating I tend to concentrate a lot on Ajna or just watch my thoughts.

    Thanks in advance for some advise.


  6. 16
    so afraid Says:

    hi amol,I am constantly in the grip of fear and want to make an effort to overcome it. Please can you suggest a sequence of yogas that I can begin with. Any help will be greatly appreciated. I tried the breathing exercise with pumping the stomach and it helped immediately, so I am very positive with your guidance I can be in a happy place. Thank you

  7. 15
    overcome fear Says:

    Thank you for all the wonderful information on your site. I am a strong believer in all holistic approaches to health of both body and mind. I am new to yoga (chosen over pilates for it’s mind enhancing properties) and your site has truly helped me in getting started.
    I think I shall include a section on my own site about the benefits of yoga in clearing the mind and helping to overcome fear. Thank you.

  8. 14
    Anmol Mehta Says:

    Dear Padmaja,

    Great to hear you are enjoying the website and e-book.

    The teachers you have mentioned are beacons of light for us all, and amongst my favorite as well :-).


  9. 13
    Padmaja Says:


    Couple of years back,I happened to listen to Gangaji’s discourses on local TV and read her book ‘Diamond in your pocket’ and ‘Power of Now’ by Eckhart Tolle.
    They both were great teachers in guiding people into self investigation and suggest utilizing the choice of meeting what ever appears with in us .
    Till then I never knew of such thing as I was a slave of my emotions (still to an extent)or escaped them by being busy or dwelling in my mind’s illusory future.

    I had been observing fear (and other emotions) to the extent I could .Sometimes I feel blessed to have space and time to do this,other times I feel it as hindrance and want to get rid of it.
    Few days back,Dec 26-2010-I was searching on google for healing kundalini depression and happened to come across your website.
    When I read that this cat pose removes fear , my egoic mind couldn’t digest it and also part of me was arrogant,narrow,rigid that only few teachers like Gangaji,Eckhart,Ramana Maharshi would know of such things and even if there are people who knew such truths they would not be available and easily accessible to common public.
    That might be one of the reasons I had reacted in anxious/hasty way in my previous message.
    I was so so touched by the pdf document with spiritual stories and the articles in your website.
    I was bowled over by the simplicity in you and the way you are servicing the universe thru this website.


  10. 12
    Padmaja Says:

    Hi Anmol,

    Regarding letting go of all fears with this pose:
    I haven’t done this pose so regularly but I personally
    have experienced that the direct way to overcome fear is to directly face it – meaning feeling the energy field of the fear.
    When we directly feel any emotion that arises in our consciousness without judging/analyzing it our frequency does raise to a higher vibration and this way we don’t become slaves of our emotions but can watch them in a detached way and get in touch with peace/divine within.I feel every emotion when faced directly is like a vehicle directing to our true SELF.
    I do agree that this pose might clear up all the congested energy in that chakra which is a good way to start with.


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