Introduction To Guided Meditation & Kundalini Yoga Class Syllabus – Course #101

Online Meditation and Kundalini Yoga Class

Introduction to Guided Meditation and Kundalini Yoga Class – Course #101

Welcome everybody to the  Free Online Introduction to Guided Meditation and Kundalini Yoga ClassAll the material for this class is available via the links on this post and you can start anytime you wish.  The course covers 2 weeks, but you are of course welcome to continue on.  In this post I will provide the class objectives, class details, course syllabus and participation guidelines.  Please read through everything carefully so you will be able to get maximum benefit from the class.   I am glad you all have taken advantage of this opportunity to deepen your spiritual practice and I hope you will make full use of it.  There is, without a doubt, no material equivalent to the rewards that this path bestows.

To register please just leave a comment on this post that you are going to start the course or just send me an email at so I know what kind of participation there is.

Guided Meditation

You can read the original post here (Free Online Guided Meditation and Kundalini Yoga Class) for when the class was first introduced.  Please note that the class is now ongoing and you can start anytime.  I and other experienced practitioners will field all questions and issues on this feedback post in the comments section below.

PLEASE ALSO READ THE FAQ below.  It addresses many of the common questions about the online classes:

FAQ For Free Online Guided Meditation & Kundalini Yoga Classes

Class Objectives:

  1. Pranayama Breathing exercises to build your energy and awareness.
  2. Kundalini Yoga Kriyas for an overall workout and building your core abdominal strength.
  3. Guided Meditation Techniques to promote peace, joy and insight.

Class Details:

Class Structure: 

Each class/session will consist of 3 sections: Breathing exercises (pranayama), Kundalini Yoga Kriyas (sets) and Guided Meditation Practice.  There are a wide range of students participating, from beginners to experienced yoga practitioners, so the exercises are designed to allow you to pace yourself.  The total time will be 45 minutes / day.  Most important, walk the middle path with regard to each session.  DO NOT OVERDO OR OVER STRAIN and at the same time don’t have it be excessively easy either.

Required Reading:

Introduction to Kundalini Yoga
10 Important Guidelines to Kundalini Yoga Practice
Legal Disclaimer

Course Syllabus:

The following describes the 3 sections comprising the 45 minute daily yoga and meditation session for week 1 and week 2.  The approximate total times for each section and set are also given.  Take more rest if you need to, or if you feel comfortable do the poses and exercises a little longer within the alloted time.  Each breathing exercise, Kundalini Yoga Kriya and Guided Meditation technique below is a link to the article with all the details you need.

Week 1: Each day of the first week do the following…

Breathing Exercises Section (Pranayama):  Total time 5 Minutes

Kundalini Yoga Section:  Total time 20 minutes

Guided Meditation Section:  Total time 20 minutes

Week 2: Each day of the second week do the following…

Breathing Exercises Section (Pranayama):  Total time 5 Minutes

Kundalini Yoga Section:  Total time 20 minutes

Guided Meditation Section:  Total time 20 minutes

Participation Guidelines

Following are the guidelines which I suggest we follow…

  • Please post all comments, questions and feedback of a public nature in the comments section of this post.  This way all will benefit from the discussion.  Feel free to ask questions or discuss issues, as that is one of the main reasons for this particular class format.  Of course, you are free to email me as well if you would like the discussion to not be public.
  • If you like, you can indicate with a comment that you have completed your daily session.  Could be as short as “did it”, or of course could be questions, issues or more detailed feedback.  The hardest part with a daily yoga and meditation practice is establishing consistency and regularity and I think having to acknowledge that you completed your daily sadhana (spiritual work) will help in facilitating that.  In addition, your comments could inspire others as well. 
  • I will post all information regarding the class in the comments section below as well, so please check periodically for updates.
  • Before starting your daily yoga and meditation session, take a moment and tune in to your higher self for guidance and protection.  At the end of every session, visualize yourself and the world as you would like it to be.
  • Do the best you can and modify the class as you require.  It is more important to do something, than be overwhelmed or not do anything at all.
  • I wish you all a wonderful learning and transforming experience.

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428 replies
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  1. Karen Koontz
    Karen Koontz says:

    Has anyone here ever been to the Self Realization Fellowship in Encinitas, California? It’s absolutely beautiful there and what a lovely place to meditate (although you can meditate anywhere, anytime, and “be” there spiritually anyway) but it’s a lovely place — just thought I would pass that on. . . Peace, love and light.

  2. Ellen Evans Lessard
    Ellen Evans Lessard says:

    Hi Anmol, I am a kindergarten teacher in Al Ain, UAE. I would like to participate in the Intro to Guided Meditation and Kundalini Yoga Classes. I have done some yoga and practice meditation daily. I am very interested in getting back into yoga and guided meditation.

  3. garry mcfeeter
    garry mcfeeter says:

    I discovered your website a few days ago and have been trying a few of the breathing exercises and the Zen meditation quite randomly. I’m so impressed by your site and feel I’m at a point in my life in which I need and can benefit from it, that I figure it’s time to commit to a course. #101 is the one for me I think and I’m about to do the first session now. Quite excited by this. Thanks again for an absolutely extraordinary site!!

  4. Myrtice Figueiredo
    Myrtice Figueiredo says:

    I dont mean to be too in your face, but Im not sure I understand with this. Anyhow, thanks for sharing and I think I’ll come to this blog more often. Regularly I do not make comments on websites, but I have to say that this post really forced me to do so. Really fantastic post. Really great and I will be coming back for more information at your site and revisit it! Thank you.

  5. JC Whitely
    JC Whitely says:

    I have just completed week two of this course. I am very eager to move on to the next kriyas. Thank you again for all of the information provided on this site.

  6. JC Whitely
    JC Whitely says:

    I started week 2 of this class today. I’m already getting a lot out of it and I am excited about keeping up my pace.

  7. JC Whitely
    JC Whitely says:

    I have now completed 2 days of this class. Thank you for all of the wonderful information provided through your site.

  8. shyama
    shyama says:

    Dear Anmol,

    This is very inspiring and i also recommend others to do so, though i am a bit on and off with meditation
    since long and lately taken up yoga,which i want to continue with your help and i am sure this will be helpful for both me and my friends.
    Thank you

  9. Chris
    Chris says:

    Dear Anmol,
    If you would allow me, I would like to participate in this class. I am an emergency room nurse who is looking for instruction in both yoga practices and meditation. Please advise me if I should start with a different class.

  10. Ar
    Ar says:

    Dear Anmol,
    I’m just ready with the first week and just started with the second one. It feels great,
    thank you so much for your work!!
    With love and God Bless!

  11. Dipen
    Dipen says:

    Hi Anmol,

    This is a great blog and I highly appreciate what you’re doing here.
    I always wanted to get into a daily meditation practice but could never find sound free advice for it. Your blog is very informative and I hope to reap as much benefit from it as I can and also help others after I learn the various techniques.
    I am starting this course from tomorrow and I hope to make it a life long practice.
    Thanks and God Bless

  12. sri
    sri says:

    Thanks for making invaluable info free. I am planning to start kundalini yoga sometime this week. I am still going through the material and comments.I noticed that most comments are either from a beginner or when they are through 2 to 3 weeks of the practice. Looks like few people started practicing this method about 4 years ago. I couldn’t find any latest comments from those people. Are those people still following this method or moved on to something more advanced or trying something different?. I know Anmol has been doing it for several decades. It would be great if people with 2 to 3 years of experience also write their comments about it. It will be more inspirational for the people like me. thanks again.

  13. tracey siegel
    tracey siegel says:

    Obvously new here! I imagine any practice involving 3rd eye would be the same thing. I received the word PINEAL during this mornings meditation and didn’t realize how interchangable the two words would be. Thank you. :)

  14. tracey siegel
    tracey siegel says:

    Hi Anmol,

    Have you posted any articles or yoga practices re: stimulating or activating the pineal gland? I’m sure you have but I haven’t been able to pin point anything. I am most appreciative of the bounty of information you share with us so willingly. God Bless.

  15. Kiki
    Kiki says:

    Hi Anmol,

    I am absolutely delighted with your website! I am currently on the second week of the Kundalini exercises and enjoying every minute. The breathing exercises (especially the breath of fire) are my favourite. I even felt a difference after the first class, which was amazing. Thank you for your guidance and expertise. I wanted to ask you, what exercises are next when I have finished the Kundalini exercises for week 2.

  16. Isolde
    Isolde says:

    Good Morning Amhol and friends,

    After moving to an area where it is not easy to find a kundalini yoga class I am now about to start the two weeks program for Kundalini Yoga and Meditation for beginners..Thank you so much for making this available for me through your website. I can now do this at home in the Netherlands. wonderful.. I will let you know how how things are working out these weeks. For now I am going to be gentle and enjoy each step of the way and honour each breath..this is a beautiful day to start. It is foggy outside and the sun sends her radiant light so i can see the air moving by my window, touching the newborn leaves, making the birds sing and making me welcome this new gift of day… thank you very much
    warm greetings, Isolde

  17. Lyle
    Lyle says:

    starting up my kundalini yoga. im only 18 tho. i’ve heard there are some hazards associated with fact that my nervose system isnt completely developed. should i be worried about this at all?? or will the strengthening techniques take care of this??

  18. amit kumar singh
    amit kumar singh says:

    thanks for the reply mr.anmol

    one thing that after reading your blog that u r having a high enlightened wisdom

    i also appreciate if u can help me more in giving you advice for the routine that i have prepared after reading a lot from here and picking everything suitable for me .
    2 min- anulom vilom
    2 min-kapal bathi
    1min-reign of breath
    kundalini pose:
    eagle pose
    criss cross pose
    crow pose(root chakra)
    cat pose
    butterfly pose(sex chakra)
    forward bend
    cobra pose
    jesus christ pose(heart chakra)
    yoga neck rolls(throat chakra)
    chakra meditation pose(third eye)
    archer pose
    corpse pose
    each one for 1 minute
    20 minute mindful mediation

    i hve practised them from 3 days and i actually want your consideration in my this routine and your any advice or suggestion for it,,??


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