New Search

If you are not happy with the results below please do another search

395 search results for: kundalini yoga

1

Open Tight Shoulders | Kundalini Yoga Shoulder Exercise

This Yoga Video is going to teach you an excellent exercise to help you open up tight, stiff shoulders and help relieve shoulder pain.  In addition to opening your shoulders this technique will also tone and strengthen your shoulder and deltoid muscles.

This exercise, which is from the school of Kundalini Yoga, has other benefits as well.

It is very good for opening up your heart center is also good for your respiratory system. It helps your level of fitness and if you push yourself when doing this exercise, it can also help build character and willpower.

If you are one of those people who store tension in their shoulders, then this exercise is a must do in order to dissolve the stored up stress and open up the shoulder region.

cure stiff shoulder with yoga

Kundalini Yoga Exercise to Open Tense, Stiff Shoulders

YouTube Direct Link –> https://youtu.be/_ExVi06-shM

This exercise is going to use a particular movement with the shoulders and arms. In addition, it is going to use a mudra called bear grip and it’s going to use a particular lock towards the end that’s going to help open up your energy channels further.

You can get all the details, benefits and practice steps for this exercise in the following article as well – Excellent Kundalini Yoga Shoulder Exercise.

Shoulder See-Saw is a key yoga exercise for the health of the shoulders.  Here on Mastery of Meditation & Yoga, it will be part of the following 2 free online e-books: Free Yoga Videos and Online Kundalini Yoga Exercises.

Kundaini Yoga Bear Grip:

Kundalini Yoga Bear Grip for Shoulder Exercise

Here is how to do bear grip, which the exercise uses.  Please see the illustration above for clarity as well.

  • For doing better grip, you’re going to bring your right palm towards you and you’re going to bring your left palm away from you and you’re going to clasp your fingers together.
  • The right thumb is on top and the left thumb should be on the bottom.
  • Next you’re going to apply some pressure as in trying to pull your arms apart.
  • Your arms are about six to twelve inches away from your upper chest.
  • Your arms should be at about shoulder level.

This is Bear Grip, and we’re going to use that for this shoulder exercise.

Kundalini Yoga Root Lock:

In addition, at the end of this exercise, we’re going to apply moolah bandha or root lock.

Moola Bandha is the contraction of three particular muscles, the rectum, the sex organ, and the lower abdomen.  You’re going to pull those three muscles up and in and you’re going to hold them tight, and that’s going to help drive the energy up the sushumna or central energy channel.

You are going to do Root Lock with both, breath held out and breath held in at the end of the exercise.  Pay particular attention to the pulling of the arms apart as that helps target and open up the shoulder area.

Guided Yoga Shoulder Exercise to Tone Your Shoulders:

  • So let’s now come into bear grip, right palm facing you left palm facing away.
  • Clasp your fingers together, try to pull your arms apart to apply slight pressure.
  • Now as you inhale, you’re going to move your left elbow up, right elbow goes down.
  • When you exhale right elbow, left goes down, inhale, left up, right down.
  • You will notice the shoulders, of course, moving up and down along with this movement.
  • Start off nice and slow.
  • As you feel your shoulders warming up you can start to increase the pace.
  • Increase the intensity and pace of this exercise slowly.
  • Pretty soon you’re going to feel a slight burning your shoulders.
  • Don’t stop at the first sign of discomfort. Keep going!!

To end…

  • You’re going to pull your arms apart. Inhale deeply and apply Root Lock.
  • Next, as you exhale, hold your breath out. Again, apply Root Lock and pull your arms apart strongly  with your breath held out.  Feel the pressure in your upper back and shoulder region.
  • To end release and relax.  Allow all all tension and stiffness in the shoulder region to dissolve and dissipate.  Feel relaxed and soft.

Cautions for Yoga Shoulder See-Saw:

When you do root at the end with your breath held in and then your breath held out it’s important not to overdo it.  Only hold for as long as it’s comfortable.

Also, although I’m encouraging you to push yourself in the video, again, don’t overdo it. Do listen to your body as you practice. Don’t injure yourself.  You can build up your capacity systematically over time. That is the right approach to yoga.

You can include this exercise as a warm up before doing your set, or you can include it in an upper body set that you wish to do.

Of course if you have a particular yoga set you do to strengthen your shoulders or a Kundalini Yoga Kriya to help you open and relieve stress in your shoulders, you should certainly include this technique in your set.,

If you enjoy the free yoga videos here on Mastery of Meditation and Yoga, please do subscribe to our Youtube channel   —> CLICK HERE To Go To Our YouTube Channel.

3

Best Kundalini Yoga Meditation Video | Kirtan Kriya

Best Kundalini Yoga Meditation

Best Meditation Video

Kundalini Yoga has a huge number of excellent meditations, but from all these meditations, 2 are generally considered the best and most powerful.  These 2 are Sodarshan Chakra Kriya, which is detailed in the article Most Powerful Yoga Pranayama and Kirtan Kriya, detailed in the article Kundalini Yoga Highest Meditation.  For Sodarshan Chakra Kriya, I already have a video uploaded, but today I am happy to present to you a video of Kirtan Kriya.

This is the first video of the 2011 Free Online Yoga and Meditation Video Series and I am glad to kick off this set with such a profound and effective meditation technique.  Many more videos are coming online soon, so be on the lookout for those each week.

Kirtan Kriya

This video will become part of the Free Meditation Videos Collection here on Mastery of Meditation and Yoga.  It will also become part of the mutli-media Guided Meditation Techniques E-book, which has chapters that include videos for different meditations.  Other Kundalini Yoga Meditations for which you will also find videos include: Sat Kriya – Tantric Technique to Raise Sexual Energy, Wealth and Prosperity Meditation TechniqueMeditation for Relaxation, Sodarshan Chakra Kriya, mentioned above, and many others will be coming online shortly.

Kundalini Yoga Meditation Details:

As usual, in the video I will concentrate on giving a demonstration of the meditation, as most of the other details are in the chapter article already.  As Kirtan Kriya is quite involved and has many components, I think the video instruction will help make it more clear as to how to do this meditation correctly.  Below are some details as to what the video contains.

Kundalini Yoga Kirtan Kriya Mudras:

Mudras are hand, eye and body positions which complete certain circuits in the body to create a particular flow of energy.  By creating these flows, particular states of consciousness are invoked.  For this meditation, 4 different mudras are created in succession, while chanting the mantra.  How to pace this process is shown in the video.

Mantra Used for this Meditation:

The seed mantra SA TA NA MA is used for Kirtan Kriya.  This is where I feel an MP3 or video is particularly useful, as you can hear exactly how the mantra sounds are to be pronounced.  In this meditation, the mantra plays a big role, as it is chanted aloud, in a whisper and silently.  All this is demonstrated in the video.

Chakra Visualization for Kirtan Kriya:

As this meditation also involves visualizing the flow of the mantra thorough the chakras.  I explain how to go about doing this in the video.

Kirtan Kriya Meditation Technique Video Contents:

  • The video gives a brief overview of one of the best Kundalini Yoga meditations, Kirtan Kriya.
  • It gives a step-by-step demonstration of the yoga mudras, mantra and visualization to be used for this meditation.
  • It guides you through practicing the technique.
  • It discusses the benefits of this meditation, along with other details about the technique.

For Yoga Teacher’s Training and Certification Program Students:

For those enrolled in my Mastery of Yoga Teacher’s Training and Certification Program, this video will be automatically added to the original article on Kirtan Kriya, which is the meditation to be practiced in Week 6 of your syllabus.  As the Yoga Teacher’s Training E-manual has links to each article, the new video will be automatically available to you in the Kirtan Kriya article now as well.  For anyone interested in getting a Yoga Teacher’s Certification, please visit either of the 2 links below:

Yoga Instructor’s Certification Program

Yoga Teacher’s Training and Certification Program

Best Kundalini Yoga Meditation Video – Kirtan Kriya

DIRECT YOUTUBE LINK –> BEST KUNALINI YOGA MEDITATION TECHNIQUE


4

Free Online Kundalini Yoga Class Video – Part 3

Kundalini Yoga Video

Free Online Kundalini Yoga Video

This is the third video of the series of the kundalini yoga class dvd I have been uploading recently.  In the first 2 parts (Free Yoga DVD for Beginners – Part 1 and Kundalini Yoga DVD – Part 2 – Free Download), the videos showed how to start a kundalini yoga class, how to do starting pranayamas and some basic stretching exercises as well.  This video will continue with the important warm-up exercises, including some which are very useful for activating and stimulating kundalini at the base of the spine.  Also, in this video, the Kundalini Yoga Kriya (set), is kicked off and it will instruct you how to do the famous Bow Pose for Eternal Youth.

One aspect of a Kundalini Yoga class which I want to highlight in this video is that of doing a kriya.  A kriya is set of exercises done in a particular sequence with a particular goal in mind.  This is the meat of the class, and in this video the kriya being done is for Nerve Strength.  So the class, begins with starting prayers, then breathing exercises, then warm-ups and next comes the primary kundalni yoga kriya.  The set is started in this part will continue in the next video (part 4) which I will be uploading soon as well.

Kundalini Yoga

For more information on Kundalini Yoga Sets and Exercises, check out the Free Online Kundalini Yoga Kriyas E-book and the Free Online Kundalini Yoga Exercises e-book.  In addition, the Free Online Yoga Videos collection is a great place to see more videos of such sets to enhance your own practice with.  As usual you should follow the guidelines for Kundalini Yoga practice detailed in the following article:

10 Important Guideline so Kundalini Yoga Practice

Below you find the video as well as the direct link to the YouTube video, in case you have trouble viewing the video directly from this article.  Following that are details of the kundalini yoga exercises and poses demonstrated in the video.

Free Online Kundalini Yoga Video – Part 3

YouTube Link:

Free Online Kundalini Yoga Video


 

 

Free Online Kundalini Yoga Video:

1. Spinal Warm-up for Starting Kundalini Yoga Exercises:

This video has the majority of the exercises from the Kundalini Yoga Spinal Warm-up Exercises.  In part 2 these exercises were begun and the first 2 were demonstrated and in this part, the set is seen to completion.  Specifically, Cat-cow, Spinal Twists, Shoulder Shrugs and Neck Rolls are shown.  Although all these exercises are great and have wonderful benefits, I want to mention that the Spinal Twists shown in this video are known for activating Kundalini at the base of the spine.

Here is another good free video exclusively of the Spinal Warm Up Series and the article below that link has all the details of the exercises as well.  You can watch the video directly on YouTube or in the article link below.

YouTube Video Link —> Yoga Exercises for Lower Back Pain – Spinal Warm-ups

Spinal Warm-up Yoga Exercises (Has video and exercise details)

2. Rest Period During Kundalini Yoga Sessions:

As mentioned in the previous videos as well, again you will see the judicious use of rest periods after sets and vigorous exercises to help the body rejuvenate and recover.

3. Kundalini Kriya for Nerve Strength Begins:

Next the video moves onto the Kundalini Yoga Set for the class.  In this class I was teaching the kriya for nerve strength and the video starts to teach these exercises.  The first exercise of this kriya was Downward Facing Dog, which I edited out, but you can get the details for this pose in the following article: Hatha Yoga Pose | Downward Facing Dog for Nerve Strength.

The next exercise in the set is the famous Yoga Bow Pose, done Kundalini Yoga Style.  What I mean by that is that you not just take Bow Pose as you normally would, but instead, if you can, you rock back and forth in Bow Pose.  This is not easy to do, so be sure you don’t over strain when trying to do this variation.

In addition, to the advanced variation of Bow Pose, I also demonstrate the beginner’s version of Bow Pose, and if you need to, feel free to use this version as well.

Free Online Kundalini Yoga Video Summary:

In this section of the video, the intensity starts to pick up towards the end, as the main kriya begins.  This kriya will continue in the next part of the video series which will be coming online soon.

I hope these online videos are giving you a good idea of what it is like to do a complete Kundalini Yoga session and what it would be like to take a Kundalini Yoga Class.  Of course, there are plenty of free online classes here on the website for you to take to practice these techniques.  Specifically, for learning Kundalini Yoga I suggest the following Free Online Kundalini Yoga Class.

5

The Source of Yoga for Kundalini and Kundalini Yoga Kriyas

Yoga for Kundalini Rising

Source of Kundalini Yoga Kriyas

If you have been practicing Kundalini Yoga Kriyas or other Yoga for Kundalini awakening, you will know that some of the movements and techniques can be pretty unusual, and you might also be wondering in general where do these exercises, poses and sets come from? The answer might surprise you.

Sure there are sets created by masters with great awareness and intelligence who can sense, see and feel the effect of the poses, exercises and kriyas (sets).  There are also sets and poses that come from intuitive knowledge or other mysterious transmissions, but there is another interesting source of these kundalini yoga techniques and that is the topic of this article.

Kundalini Rising

This other fascinating source of yoga of all kinds for kundalini activation, is from the observation and notes of the spontaneous poses and movements that those undergoing kundalini awakening sometimes perform.

This spontaneous yoga during kundalini awakening is a very intriguing topic.  What this means is that kundalini energy is moving the body and breath in various ways in order to clear the pathways, purge the blockages and evolve the person.  And it is often the documentation of these movements, breaths and hand gestures (mudras) that are the seeds for future yoga poses and kundalini yoga kriyas.

Recently, a reader who has been undergoing such a kundalini awakening wrote to me about his kundalini and meditation experiences, and to give you a sense of what I am talking about with regard to spontaneous kriyas, I am sharing his email with you below.

In addition to shedding light on this fascinating subject, I hope you will find his email as inspiring and encouraging as I did as well.

My friend Ranganatha Rao writes:

I have been reading your articles with much interest, explaining the various types of experiences due to the rising of Kundalini Power (Kundalini Awakening Symptoms). I am extremely happy to read the same. You have categorised three types of experiences. By God’s grace I have experienced several types of what you have mentioned.

To begin with, first time I meditated sometime in 1973-74 when I was a college student. ‘How to Meditate’ was taught to a few students who showed some interest in meditation by our college Principal. In the very first day of the lesson I went into deep meditation and my Principal had to wake me up.

After this, I felt some heat at the base of my spine. I was unable to stand straight, and felt a vertigo. For several days this continued and I was confused. After a few days, I met the Principal and told him my problem. He just touched the spine at the back and the vertigo stopped.

After this I got Initiation from a Great Spiritual Master with a Manthra. Since then there was great spiritual up-liftment in me. After a few months of initiation and one day during festival days of Navarathri while I was meditating, suddenly I heard a great hissing sound; my breathing rose and rose and rose for some time and suddenly I was immersed in the Highest Bliss which I hadn’t experienced till then. And I felt I spread the whole COSMOS and I heard sound very clearly vibrating/ telling many many times, ”Everywhere God, Everywhere Ananda (Bliss); Everywhere God, Everywhere Ananda (Bliss); Everywhere God, Everywhere Ananda (Bliss)———.”

I was in that Bliss for a long time when I had forgotten this world. After that I came down from that Blissful experience. And since then the life was not the same for me. I became very very calm and peaceful. Next when I met my Sadguru, He told me that that Ananda or Bliss was due to the arrival of God to me. But at that time I knew nothing about Kundalini.

I am giving here below some of my experiences due to the Kundalini. In fact when I had the first experience of Kundalini, I knew nothing about Kundalini Power. Later I got a few books on it and started reading them with interest and co-related with my experiences. I am here below giving some of my experiences due to the Grace of Kundalini, for the benefit of those who are practicing Kundalini Meditation.

When I meditate or sometimes even when I am not meditating but in the happening of meditation, the following takes place.

  1. My whole body trembles slowly and sometimes violently for a long time.
  2. My head with neck rotates slowly. Sometimes violently such that I fear whether my head & neck will fall off from my body.
  3. Both my hands automatically lift up towards the sky and rotate speedily and gives the pose of a dancer.  My wrist and fingers also rotate both clockwise and anti-clockwise. sometimes both my legs lift up and rotate slowly or vigorously.
  4. When I am sitting cross legged, my stomach only rotates and churns violently, generally in clockwise direction. And along with stomach my whole upper body, from stomach onward, rotates violently. When I am unable to keep the sitting position, then I lie down. Now the rotation of body suddenly stops, but my whole inner mechanism or inner being rotates violently and I become as if unconscious, but with Awareness of the same. For a long time I lay down just witnessing it.
  5. Automatically my stomach goes in and comes out synchronising with the exhalation and inhalation of breathing. It is like the pranayama method taught by Sri RamDev in the TV Astha Channel.
  6. Various yoga poses happen to me automatically very easily and without any pain and these poses I had never done in this life nor seen anywhere.
  7. Various strange sounds come out of my tongue and mouth. This makes me fear sometimes, but knowing that these are happening as per the Divine Will and are auspicious in nature I gather courage. The voice may be of some animals or chirping of birds.
  8. Sometimes I cry, tears will simply flow down from my eyes continuously, such that whole pillow cover gets drenched with tears. Sometimes I laugh melodiously, sometime vigorously.
  9. Various types of pranayama happen automatically. The duration of Puraka, Rechaka and Kumbhaka (Inhalation, exhalation and Retention of breath) becomes very long. It may be one breath a minute or one breath in two minutes or more also, I can not fully know or count it.
  10. Some Mudras happen, especially the Kechari Mudra and Ashwini Mudra.  The sound OM, OM, OM — automatically comes out of my mouth for long period.
  11. Many times I am fully immersed in the BLISS or ANANDA for very long time.

    I am giving the above experiences so that others may core-relate with these and get encouraged in their spiritual practice and not fear.

Summary for Yoga for Kundalini and Kundalini Yoga Kriyas:

If you are a Kundalini Yogi or practice other yoga techniques to raise kundalini, you will see many poses, kriyas and exercises reflecting what Ranganatha is experiencing.  Some of the movements you will notice are quite extraordinary and you can see how many of these movements inspired some of the yoga kriyas that you are probably practicing.  Thus, the source of yoga is something beyond simple intellect and logic, it comes from kundalini herself, as she teaches us what we need to do to awaken and handle her power.

Kundalini Yoga Kriyas and Meditations Reflecting Movements Above:

Here are 2 examples of yoga meditations and kriyas for kundalini, which are similar to the spontaneous movements and breathing described by Ranganatha above.  There are many more on the website and I am sure you are seeing many correlations.

Potent Serpent Meditation for Awakening Kundalini (It even has the hissing sound in it :-)

Breath of Fire Yoga Pranayama

6

Free Kundalini Yoga DVD for Download – Part 2

Kundalini Yoga DVD

Free Kundalini Yoga Video

In part 1 of this series Free Yoga DVD for Beginner’s, the first 12 minutes of this Kundalini Yoga DVD was presented and the breathing exercises and yoga poses were explained in detail.  The dvd is that of a Kundalini Yoga class I conducted and in this part I will present the next 12-15 minutes of the class and explain the contents as well.

In case anyone is curious, the reason for breaking up the dvd into these chunks is due to YouTube’s limit of 15 minutes for the free videos that can be uploaded .  So below you will find the next section of the DVD.

As I mentioned in part 1, by uploading these videos of a live class, I am looking to give you a real sense for what doing Kundalini Yoga is like and of course, we also get to learn and practice these exercises together as well.

Kundalini Yoga DVD

Free Kundalini Yoga DVD – Part 2

YouTube Link:

Free Kundalini Yoga DVD for Beginners


Free Kundalini Yoga DVD Poses and Techniques:

1. Kapalbhati Yoga Pranayama:

In part 1, the DVD left off with us practicing our starting yoga breathing exercises and warm-ups, here it picks up where we left off as the class moves onto the powerful Kapalbahti Pranayama.  You will notice that I am constantly reminding the students that in Kundalini Yoga they are most welcome to pace themselves and that it is not a competitive activity.  This is quite an important lesson to keep in mind, that you should constantly be listening to your body and not over doing anything.

Kaplbhati is a great breathing exercise and is a fundamental part of Hatha Yoga as well.  It works on many of your internal systems and organs and is definitely worth integrating into your daily practice.  For full details of this pranayama, check out the following article:

How to Do Kapalbhati Pranayama for Optimum Health and Weight Loss

 

2. Yoga Bandhas (Body Locks):

This section of the DVD also includes yogic locks, as they are a key part of Kundalini Yoga and help channel our energies.  You can refer to the 2 articles below for more details:

Tantric Yoga Exercise Video to Channel Sex Energy | Triple Lock

5 Simple Yoga Tips to Elevate Your Practice

3. Spinal Warm-up for Starting Kundalini Yoga Exercises:

The DVD then moves onto the great Spinal Warm-up set, which is probably the best way to start your Kundalini Yoga exercises.  This set in and of itself is excellent for your digestive system, excretory system and for your entire back and spine.  It is wonderful for stretching and getting warmed up prior to more difficult exercises and sets.  It also gets the Shushumna Nadi, the central channel for the conduction of Kundalini Energy, ready to begin it’s work.

The Kundalini Yoga Spinal Warm-up Series is a set of several exercises and movements.  These include, Stomach Grind, Camel Ride, Cat-Cow, Spinal Twists, Shoulder Shrugs and Neck Rolls, and in this DVD the first 2 are demonstrated.  The others will be in part 3 of this video series.

Here is another good free video exclusively of the Spinal Warm Up Series and the article below that link has all the details of the exercises as well.  You can watch the video directly on YouTube or in the article link below.

YouTube Video Link —> Yoga Exercises for Lower Back Pain – Spinal Warm-ups

Spinal Warm-up Yoga Exercises (Has video and exercise details)

4. Rest Period During Kundalini Yoga Class:

Again you will notice another key aspect of Kundalini Yoga being employed in this DVD, which is the use of small rest periods from time to time to help the body recover and integrate the energy.  For complete guidelines on how to practice Kundalini Yoga and get more information on Kundalini Yoga, you can check out the following 2 articles:

10 Important Guideline so Kundalini Yoga Practice

What is Kundalini Yoga

Free Kundalini Yoga DVD Summary

As you can see, in Kundalini Yoga, quite a bit of time is spent doing the breathing exercises and warmups.  The pranayamas are really good for you and the proper warmup ensures you will not get yourself injured during the set.

The next few sections of this dvd will go into the more intense yoga exercises and poses that compose the set, so stay tuned for those in the near future.  One more avenue I am exploring is doing web based live Kundalini Yoga classes.  I will update everyone on the progress with that as it matures.

7

Excellent Kundalini Yoga Shoulder Exercise

Yoga Exercise for Toning Shoulder

Simple Shoulder Workout

If you have attended a Kundalini Yoga class, you know there is going to be that phase when it’s time to do shoulder exercises and it’s going to test your pain threshold, at least just a little bit .  Being quite an obsessive personality myself, I remember spending a lot of time out of class simply testing my willpower by seeing how long I could hold my arms up, etc.  This was to better prepare me for completing the shoulder exercises during class.  There are a lot of excellent sets to work on your shoulders in Kundalini Yoga, but today I am going to give you just one simple shoulder exercise which will prepare you nicely for these sets that I plan to upload in the near future.

Simple Shoulder Workout

I call this exercise Shoulder See-Saw and it is excellent for warming up before jumping into more difficult exercises or more advanced yoga sets.  Although this exercise focuses on the shoulder region, it is also used extensively to work on the Heart Center or Anahat Chakra.  This is because, it uses the expanding and contracting theory of Kundalini Yoga exercises, to bring pressure and oxygenated blood to the heart region, allowing the muscles, organs and glands in that area to be cleansed and rejuvenated as well.

The following 3 articles will be useful to you, if you are new to Kundalini Yoga, as they will give you some good guidelines on how to do the workouts safely, as well as introduce you to how these Kundalini Yoga exercises work.

Beginner’s Guide to Yoga Practice

Guidelines for Kundalini Yoga Practice

Introduction to Kundalini Yoga – The Yoga of Awareness

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.

Below you will find a video and illustrations of this exercise, along with practice details, benefits and other related information.

Kundalini Yoga Exercise to Tone and Open Shoulders

YouTube Direct Link –> https://youtu.be/_ExVi06-shM

Yoga See-Saw Shoulder Exercise

A. How to Do See-Saw Exercise: 

  • Sit in any comfortable position.  Cross legged is preferred.
  • Bring your elbows up to shoulder level.  Bend your arms and have your right palm facing your sternum and your left palm facing away from you.  So right thumb is above and left thumb is below.
  • Low clasp your fingers together to form a firm hold.  The fingers are not interlaced, but instead the fingers of each hand are cupped in the other hand.  This is called bear grip.
  • Your hands should be 4 to 6 inches away from your chest.  Relax the shoulders.
  • Now apply some gentle pressure by pulling trying to pull your hands apart, without breaking the grip of course.
  • Then begin the following movement.
  • As you inhale bring the left elbow up and at the same time bring the right elbow down.
  • Then as you exhale bring the right elbow up and the left elbow down.  So you are going up and down like a see-saw.
  • Begin at a gentle pace and then as your shoulders start to warm-up pick up your pace.
  • Breathe powerfully and go faster as you feel more ready.  Remember to listen to you body at all times, and slow down or take a break when necessary.
  • Soon you will start to feel it in your shoulders as they are given a good workout by this movement.  Try not to give up on the first sign of discomfort and continue on as best you can.
  • To finish:  Inhale deeply, hold your breath and try to pull your arm apart with great force.
  • Then exhale completely and again try to pull your arms apart with great force.
  • Those that are more advanced can apply Triple Lock during the last step, when they have exhaled and are trying to pull their arm apart.  You can repeat the inhale/exhale/pull step up to 3 times.  You will find details of Triple Lock (Maha Bandha) in the following article:  Advanced Tantric Yoga Video to Channel Sex Energy.

B. Duration for See-Saw Shoulder Exercise: 15 seconds – 3 minutes.

C. Benefits of See-Saw Shoulder Exercise:  

  • Excellent for warming up the shoulder muscles.
  • Good for strengthening and toning the shoulder muscles.
  • Opens up the Heart Center and promotes love, compassion and forgiveness.
  • Good warm-up exercise to get the blood flowing and respiration going.
  • Good for the respiratory system and builds fitness.
  • Stimulated the flow of Kundalini (Energy) up the spine and to the higher centers.
  • Helps build willpower and character.

D. Practice Tips and Cautions for See-Saw Exercise:

  • Doing this exercise regularly will go a long way in helping you tone and strengthen your shoulder muscles.
  • Stretching the shoulders after doing this exercise feels good, use Palm Tree Pose below while seated to do this after you finish.

More Shoulder Exercises:

There are also other great shoulder exercises already on the website, so be sure to check some of them out below.

Good Shoulder Stretch:

Easy Yoga Pose for Stretching and Warming Up – Palm Tree Pose

2 Good Shoulder Exercises for Building Your Aura and Magnetic Field:

Eagle Pose for Powerful Aura

Aura Cleansing Power Yoga Technique

Exercises to Strengthen Shoulders and Arms:

Jesus Pose for Sacrifice and Inner Strength

Hatha Yoga Position for Nerve Strength – Mountain Pose

Yoga for Upper Body Strength and Training

8

New Free Video for Kundalini Yoga’s Supreme Kriya – Sodarshan Chakra Kriya

Kundalini Yoga Kriya Video

Sodarshan Chakra Kriya

One of the most popular Kundalini Yoga Kriya’s is Sodarshan Chakra Kriya, which is why the article detailing this magnificent and powerful exercise, 3 Most Powerful Yoga Pranayamas, is always in the top 10 most read articles on Mastery of Meditation and Yoga.  Many of you who have been interested in this Kriya have requested clarification on the technique, and to help make everything crystal clear, I have now created a video demonstration of it .  So below you will find a free video of Sodarshan Chakra Kriya, and I am sure this will help you in learning and mastering this wonderful yoga technique.

Kundalini Yoga’s Supreme Kriya Sodarshan Chakra Kriya

Below I will go over this kriya briefly, but for all the details please read the article I mentioned above, as that is a comprehensive overview of this technique.

Sodarshan Chakra Kriya Overview and Benefits:

Sodarshan Chakra Kriya, comes from the school of Kundalini Yoga as taught by Yogi Bhajan, and it is not Sudarshan Kriya, which comes from Sri Sri Ravi Shankar’s Art of Living teachings.  This particular exercise also uses pranayama techniques, and combines with them the power of mudra and mantra to bestow it’s many profound benefits.

The pranayama used, is left nostril inhalation with breath retention, to stimulate the meditative right hemisphere of the brain.  The mudra used is Nasikagra Drishti, or nose tip gazing, to develop mental focus and activate the root chakra.  The mantra used is Wa Hey Guru, to take you beyond the ordinary mind.  And yes, it also uses powerful navel contractions to stimulate Kundalini and help clear blockages in your subtle energy channels.

The benefits of Sodarshan Chakra Kriya are physical, emotional and spiritual.  Perhaps best knows for it’s ability to bestow psychic powers, this kriya is also excellent for your physical health and well being.  It helps your digestive, respiratory and immune systems.  Also, the kriya is used to dissolve destructive patterns of behavior and help one overcome past traumas and hurts.

One important note I would like to make with regard to this yoga kriya, is that in it’s full (advanced) version it is really quite powerful, so please proceed gently with your practice of this exercise.  The most common issue with this kriya, is the creation of too much heat in the body, so you should be on the lookout for that, and use counter techniques if you notice this happening to you.  Start with the beginner’s version which I have demonstrated in the video as well, and move forward from there systematically. 

 

This video will become part of the free online video libraries that we have here on Mastery of Meditation and Yoga.  As Sodarshan Chakra Kriya is considered a Kundalini Yoga Meditaiton as well, this video will be included in the Free Guided Meditation Videos for Daily Practice series, and I will also be adding it to the Free Yoga Pranayama Videos.  Sodarshan Chakra Kriya is also already a part of Free Online Yoga and Meditation Classes, and specifically it is part of the Introduction to Kundalini Yoga and Meditation Class.

Once again please do refer to the main article on Sodarshan Chakra Kriya – Most Powerful Pranayama get all the details.

Kundalini Yoga Sodarshan Chakra Kriya Video Contents:

  • Demonstration of how to do beginner’s, intermediate and advanced Sodarshan Chakra Kriya.
  • Proper pronunciation of Wa Hey Guru mantra.
  • General discussion regarding this Kriya.

Learn it, enjoy it, master it & benefit from it .

Kundalini Yoga Kriya Free Video

Sodarshan Chakra Kriya Video

YouTube Direct Link –> Kundalini Yoga Kriya Video – Sodarshan Chakra Kriya

9

Free Online Kundalini Yoga Meditations

Summary:  The Free Online Kundalini Yoga Meditations Online book is to organize and help you easily locate the kundalini yoga meditation that you want to include in your daily practice.  This index page lists all the Kundalini Yoga Meditations on Mastery of Meditation and Yoga, and is updated as new meditations are added to the site, so it’s a good page to bookmark if you are a yoga practitioner .

Kundalini Rising Meditation

Kundalini Yoga Meditations

Free Online Kundalini Meditations

Welcome to the Free Online Kundalini Yoga Meditation Online collection.  This online book will explain and detail the best meditations from the timeless school of Kundalini Yoga.  The techniques from this book will be part of the Free Online Yoga and Meditation Classes, that are hosted here on the Mastery of Meditation website, but these meditations can also, of course, be used independently as part of your own practice.

A special thanks to my teacher Ravi Singh and his teacher Yogi Bhajan for imparting this priceless knowledge to us.

Included in this online book are also important articles that will give you an overview of what Kundalini Yoga is, explain the Seven Chakra Kundalini Yoga Model and give you important guidelines of how to safely practice this powerful science.  Please pay special attention to the guideline articles before starting your yoga practice.  Before I jump ahead though I would like to explain a little about Kundalini Yoga Meditations in general and give you some idea of the components they use which make them such a powerful techniques for spiritual and personal development.

Kundalini Yoga Meditations Design:

Kundalini Yoga Meditations can work relatively quickly because they combine many different components to maximize their effectiveness.  These various components include the following:

  • Mudras:  Hand, eye and body positions to create certain subtle energy circuits in the body.
  • Mantras: Words of power which create certain states of consciousness and activate various regions of the body.
  • Pranayama:  Yogic breathing techniques which allow you to control and use the life-force for spiritual and personal growth.
  • Naad yoga:  The science of sound vibrations and rhythm.
  • Concentration and Visualization:  Using mental focus to develop the mind and access higher levels of consciousness.
  • Movements:  Unlike many traditional meditation, Kundalini Yoga meditations also sometimes use movements to awaken and generate energy flows.
  • Chakra Activation:  Kundalini Yoga is based on the Seven Chakra Model and the meditations are often designed around this system, using it’s wisdom in it’s design.

Online Book Layout:

Each chapter will detail one Kundalini Yoga Meditation and will be written such that to practice that particular technique you only need to read that chapter.  From this introductory page you will find links to each individual chapter where a particular Meditation is detailed. 

As new meditations are added to the website this page will be updated to reflect that.

For each Kundalini Yoga Meditation, the following information is provided:

  • Background of the particular meditation.
  • Any tools needed to practice the method.
  • Benefits of the technique.  Both primary and secondary.
  • Any cautions for practice.
  • Basic/Intermediate/Advanced version of the meditation where ever possible.
  • Some chapters also have video instructions.
  • Hints and Tips to help you master that technique. 
  • Any secrets that may not be commonly known.
  • Internet resources to help you gather more information about the meditation.

The first few chapters of this book provide links to the important documents you need in order to practice Kundalini Yoga meditations safely and effectively, after which links to the meditation themselves are listed.  All links are in green.

Free Online Kundalini Yoga Meditations

CLICK ON THE LINKS BELOW TO BE TAKEN TO THE CHAPTER WHICH DETAILS THE TECHNIQUE.

Chapter 1 – What Is Kundalini Yoga

Introduction to Kundalini Yoga

Chapter 2 – Introduction to Kundalini Chakras

Kundailni Yoga Seven Chakra System Overview

Chapter 3 – Guide to Yoga Practice

Beginner’s Guide to Yoga Practice

 Chapter 4 – Guide to Kundalini Yoga Practice

Guidelines for Kundalini Yoga Practice

 Chapter 5

Infinite Energy & Prosperity Meditation Technique

 Chapter 6

Relaxation Meditation Technique For Stress Reduction

Chapter 7

Kundalini Yoga Meditation for Healing & Psychic Powers

 Chapter 8

Chakra Meditation to Open Third Eye

Chapter 9

Rare Crown Chakra Meditation Techniques

Chapter 10

Advanced Meditation Technique To Raise Kundalini Shakti

Chapter 11

Smiling Buddha Meditation Technique for Happiness

Chapter 12

Sodarshan Chakra Kriya

Chapter 13

Tantric Technique to Raise Sexual Energy – Sat Kriya

Chapter 14

Kirtan Kriya – Kundalini Yoga Highest Mantra Meditation

Chapter 15

Light Meditation for the 10th Body of Light

 As more kundalini meditations are added to the website, the collection above will be updated to include them.  One important rule when dealing with kundalini is to have an integrated practice and not just focus on chakra and chakra meditations, so please keep that in mind as you look to incorporate these wonderful techniques into your individual sadhanas.

If you enjoy and benefit from any of these techniques, please do share them with others.

10

Kundalini Yoga’s Highest Mantra Meditation

Kundalini Yoga Mantra Meditation

Kirtan Kriya

Kundalini Yoga’s Best Mantra Meditation Video – Kirtan Kriya

DIRECT YOUTUBE LINK –> BEST KUNALINI YOGA MEDITATION TECHNIQUE


On the website, you find many powerful Kundalini Yoga Meditations, which combine the use of mantras, mudras and pranayama (breathing), to bestow profound material and spiritual benefits to those who practice them sincerely over time.  Some of the most popular of these meditations are Sodarshan Chakra Meditation, Infinite Energy and Prosperity Meditation Technique and Tantric Sat Kriya for Transmuting Sexual Energy.  None of these though, are actually considered the greatest Kundalini Yoga Meditation.  This honor belongs to the mantra meditation I am going to detail for you today and it is called Kirtan Kriya.

One of the primary reason’s Kirtan Kriya is considered the highest of all the Kundalini Yoga meditations, is because it uses the most important mantra from this yogic science, the Sa Ta Na Ma mantra.  Sa Ta Na Ma is considered the most fundamental mantra in Kundalini Yoga.  You will notice that the very greeting in Kundalini Yoga “Sat Nam” contains the Sa Ta Na Ma components.  Sat Nam is a seed mantra and it means True Identity or the True Divine You, while Sa Ta Na Ma is understood as Existence, Life, Death and Rebirth.  Kirtan Kriya uses this all important mantra as the centerpiece of the meditation.

Kirtan Mantra Meditation will be the 16th entry in our ongoing and popular Free Online Guided Meditation Techniques E-book.  As it is also considered a Kundalini Yoga Kriya, I will include it in the Free Illustrated Kundalini Yoga Kriyas E-Book as well.  In addition, I will soon be launching the Free Kundalini Yoga Meditations E-book, to help group those meditations specifically, and of course Kirtan Kriya will be a part of that book as well.

Highest Mantra Meditation

Kirtan Kriya, like many of the other Kundalini Yoga Meditations, exploits the power of mantras, hand positions (mudras), mind power, naad yoga (yoga of sound) to work it’s magic and in the design section below, you will find details regarding these aspects of the meditation.  As with all kundalini yoga technique and meditations, it is important to go slowly and follow the guidelines I have laid out in the following articles:  Beginner’s Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice.

 

Benefits of Kirtan Kriya – Sa Ta Na Ma Mantra Meditation:

  1. Increases intuitive abilities and psychic powers.
  2. Clears the system of negative emotions, traumas and impressions.
  3. Heals, balances and uplifts the emotional body.
  4. Builds concentration and mental focus.
  5. Bestows peace and tranquility.
  6. Gives one awareness of one’s Divine Infinite Nature.

Design of Kirtan Mantra Meditation:

  • As explained above, uses the fundamental Sa Ta Na Ma Mantra to help one realize their True Divine Nature.  As indicated, this is considered one of the most important mantras for Kundalini Yoga Meditations.
  • Uses the power of visualization to activate the higher chakras and associated endocrine glands.  Specifically this mantra meditation is going to activate the Crown Chakra and the Ajna Chakra (Third Eye), thus it will stimulate the pineal and pituitary glands specifically.  These are the most important glands of the endocrine system and the highest chakras of the kundalini yoga chakra system.  For more information about the chakra model you can read the article, Kundalini Yoga Seven Chakra System.
  • Uses the science of Mudras or hand/body positions to create and complete certain circuits in the body.  The following hand positions are used, which bestow the benefits as I have indicated below.  Index Finger + Thumb –> Wisdom
    Middle Finger + Thumb –> Focus
    Ring Finger + Thumb –> Energy
    Little Finger + Thumb –> Connection

In addition, Shambhavi Mudra is used, where the eyes are turned up to look through the center of the forehead, which stimulates and activates the Ajna Chakra (Third Eye).

 

How to Do Kirtan Kriya – Sa Ta Na Ma Mantra Meditation:

  • Sit in any cross legged posture.  You can also do this meditation sitting on a chair.
  • Elongate your spine and tuck your chin in slightly (like a soldier at attention).  Rest your wrists gently on your knees, with your palms facing slightly upwards.
  • Close your eyes, but turn them upwards such that you looking through the center of the forehead.  This is shambhavi mudra, and only hold it for as long as is comfortable.  Release it whenever necessary and continue with the meditation, reapplying it once ready. 
  • While chanting the mantra as described below, follow the following pattern.  Press the index finger + thumb for SA
    Press the middle finger + thumb for TA
    Press the ring finger + thumb for NA
    Press the little finger + thumb for MA 

 

  • Begin to Chant the Mantra now.  Slowly chanting the sounds Sa Ta Na Ma repeatedly.  Do the following visualization as you chant.  Visualize the sound S, T, N, M entering through the top of the head through the crown chakra, while visualizing the sound “A” leaving through the center of the forehead through the ajna chakra.  Keep visualizing this flow of the mantra and keep making the finger movements as you chant the mantra in the following way.
  • Chant aloud for 5 minutes.
  • Chant in a whisper for 5 minutes.
  • Chant mentally for 10 minutes.
  • Chant in a whisper for 5 minutes.
  • Chant aloud for 5 minutes.
  • To end, sit completely silently and still for 1 minute and allow infinite to descend upon you.  The total time for the meditation is therefore 31 minutes.

 

Summary of Sa Ta Na Ma Mantra Meditation:

Although at first glance this mantra meditation might look complicated, it really is not.  You are simply chanting the sounds SA TA NA MA, visualizing them flowing through your crown and ajna chakras, and applying the appropriate mudra for each sound.  As far as Kundalini Yoga Meditation are concerned or for that matter any mantra meditation are concerned, Kirtan Kriya is one of the most profound and effective meditations you can do, so commit to it seriously and find out for yourself all the wonderful benefits of this timeless technique.