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 anmol@anmolmehta.com so I know what kind of participation there is.

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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417 replies
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  1. Miguelina
    Miguelina says:

    great day, clicking in the hip during leg thrusts again– no pain but I couldn’t make it stop today…have to thank you all again… would’ve found an excuse not to practice (like “oh I can’t possibly do this now, Sebastian is drooling on my face everytime I lay down for corpse pose” or “woops, just got hit in the face w/ a block while my eyes were closed– I should just do this some other time”) if not for getting started here.

    Reply
  2. Kara-Leah Masina
    Kara-Leah Masina says:

    Did Day 10 early this morning – was missing doing eagle so added that in too. Felt really good afterward.

    Reply
  3. Miguelina
    Miguelina says:

    Forgot to check in yesterday but I did do my set– w/ Sebastian joining in at the end. This morning I got through it w/ both of my lovely babes lkeeping me company. It’s strange that they never woke up before 7 am before I started waking at 6 to practice. I will slowly shift to waking at 5 in order to practice (a little tough since I wake up 1-3 times a night to tend to Sebastian). Yesterday, there was a clicking in my right hip when I did the leg thrusts– no pain. lifted my leg a little higher and it stopped. No problems today. i did the meditation outside near a stream after my run– loved it. I find it much easier and more enjoyable.

    Reply
  4. Kara-Leah Masina
    Kara-Leah Masina says:

    Day 9 was great, meditation flew past, wanted to stay in it longer. Will try and come back to it later this afternoon.

    Reply
  5. Anmol Mehta
    Anmol Mehta says:

    Miguelina, Am glad you are enjoying and benefiting from the online and the onsite class. Doing the meditation session on its own in the evening, or other time of day is absolutely fine. It will be just as effective. The asana you are asking about does not have a formal name, I simply call it One Knee Stretch Pose, it can be done on its own or part of spinal warms without any issue. It does not require any counter pose as it is self balancing. I like it too.

    Reply
  6. Kara-Leah Masina
    Kara-Leah Masina says:

    Wow, LOVED week two. Really enjoyed the core abdominal exercises. It was my hip flexors that felt it way before my abs though. The guided meditation was great too. Felt my consciousness expanding as I focused on hearing all the far away sounds.
    So that was my Day 8!

    Reply
  7. Miguelina
    Miguelina says:

    Hello everyone– I missed day five :( but day 6 during class was wonderful yesterday. The pose with the arm pointing forward and the opposite leg raised and pointing back (what’s it called?) was amazing– I felt wonderful after… can it be practiced separately? I did today’s set outside after going jogging. I was worried that I would feel tired doing it then, but it was just fine. I was w/ Sebastian– who was pleasantly occupied with an apple, so couldn’t meditate. Would you recommend I do the meditation in the evenings after I get them to bed? or is it more beneficial to sit right after completing the set? I don’t know if it’s all in my head but I have felt great, more calm and focused since starting a daily practice and the only day I’ve felt “off” was on Saturday (the day I missed).

    Reply
  8. Kara-Leah Masina
    Kara-Leah Masina says:

    Hi Anmol,
    Thanks for the info on Eagle pose. Did Day 7 today. All good. Feeling much more grounded too.

    Reply
  9. Anmol Mehta
    Anmol Mehta says:

    Hey KL,
    Eagle Pose should be done later in class as it works on the magnetic field and 4th Chakra (Anahata), so try to hit the lower 3 chakras first. So in general after spinal warmups and cat-cow or after sun-salutation is fine. I would recommend teaching BOF separately first and then combining w/ Eagle pose as students tend to have difficulty w/ BOF and need to focus on that alone to get it right. No real counter pose is needed for Eagle.

    Reply
  10. Kara-Leah Masina
    Kara-Leah Masina says:

    Have just done Day 6. Really enjoying the eagle posture, feels like it’s exactly what my shoulders and upper midback needs. I think some of my yoga students would really benefit from it too. If I were to use that posture in a vinyasa/power class, when would be the best time to do it? (I generally start with spine warm ups on the ground like cat/cow, and then move into sun salutations followed by standing postures and then a few seated postures and a long savasana). We don’t do much pranayama work, although I am starting to get my students to work with Ujjayi breath. Would you recommend doing it with or without breath of fire?
    Thanks!
    KL

    Reply
  11. Miguelina
    Miguelina says:

    Joined by Sebastian again. Everything went well– looking forward to having you demonstrate a couple of things after class on Sunday to make sure I’m doing it right– I’m very much a visual learner. Thanks again!

    Reply
  12. Kara-Leah Masina
    Kara-Leah Masina says:

    Thanks for the suggestions – will do the pranayama. Today (day 4) I did another savasanah after the meditation, for about ten minutes, and felt much more grounded.
    Struggled more with everything today – end of the week, tired, couldn’t be bothered, three minutes seemed to take FOREVER.
    But I just observed my mind and did it anyway.
    Was going to look at that meditation… so thanks for telling me not to!
    And also, thank you for the link back to my article on New Zealand, much appreciated!
    I will get out and go for a walk tomorrow, and I have some plants that need repotting, so will do that too.
    Am really enjoying this course, thank you!

    Reply
  13. Anmol Mehta
    Anmol Mehta says:

    Hey Kara-Leah,

    Without interfering too much with the natural intelligence of Kundalini flow please try a combination of the suggestions below. If things continue at a pace your heart tells you is excessive we can introduce more grounding mechanisms… otherwise accept and enjoy.

    1. Life-style: Since we now know even more how beautiful New Zealand is, spend some more time in nature, being aware of your connectivity to the earth. If you can do some gardening and get your hands dirty thats even better. For those curious about my new found knowledge about NZ you can go here…

    2. Diet: You are already on the right track – yes eat more and eat more "heavy" "earthy foods". Whole wheat, grains etc. Stay away from light "airy" foods.

    3. Pranayama: Do some breathing exclusively through the right nostril with the left nostril closed with the ring finger and pinkie of the right hand. Few minutes should be fine.

    Lets see how it goes (also no trying the ajna chakra meditation I just published).

    Reply
  14. Miguelina
    Miguelina says:

    That experience sounds wonderful, Kara-Leah. I wouldn’t mind staying in that blissed out state :)

    I was joined by Sebastian again today, right after the breathing exercises (is this his cue)… I felt the resistance too… I woke up twice during the course of the night to attend to my children and was exhausted this morning– I started to make excuses about how I needed the extra rest– but I didn’t give in :) YAY! Felt wonderful. Again, no meditation, though. I’m thinking I need to start waking up at 5 am, but need to continue w/ getting to bed early– which Iive done well with this week. I’m with you on the dairy, Joanna– gets me congested. As long as you’re getting lots of leafy greens and raw seeds and nuts, I think you’ll be fine without it.

    Reply
  15. Kara-Leah Masina
    Kara-Leah Masina says:

    Hey Anmol,
    Can you suggest something to do for a bit of grounding? After my practice last night I felt very ‘out of it’ – in a good way… very blissed out one might be say, like I was just floating around. I had a glass of wine with dinner to bring me back into my body a bit, and it did help (as does eating). During the night I woke up and was doing spontaneous hand movements, just a couple (that I was aware of) and it ended in a beautiful namaste at my heart centre, and then I dropped straight back to sleep. It felt amazing.
    Any suggestions?

    Reply
  16. Joanna
    Joanna says:

    Did day 3,I feel gooood :) I couldn’t do the modified version of the Stretch pose you wrote about, as I didn’t have access to the internet. So I just skipped that one. Will try out the modification tomorrow and I’ll let you know. The Tuck pose felt much better today, I feel that I have to be persistent. I also do the begginer version of Golden Nugget, as well as some other easy Pranajamas in my evening set, but I’ve just started recently. What concerns the diet, I’ve been thinking about giving up diary products, as it feels they don’t do me good (I’m a vegetarian), but I have to cleverly think what am I gonna eat instead.
    Good luck everybody!

    Reply
  17. Kara-Leah Masina
    Kara-Leah Masina says:

    Just completed Day 3. Felt internal resistance to doing the practice, but when the mind started thinking about not doing it… I changed my thoughts to “I will do my yoga…” And I did. Although I struggled far more with the meditation, my mind was leaping all over the place, even though I was able to keep the count going as well…
    Feeling the energetic body quite strongly in some of the practice too.

    Reply

Trackbacks & Pingbacks

  1. K-L Masina » Why Sunday is my favourite day of the week says:

    […] It’s the ideal way to spend Sunday afternoon. And then when I awake, refreshed, my lunch will have digested and it will be time to practice yoga. Normally I don’t practice on a Sunday, but as I have committed to Anmol’s online Kundalini Yoga Course, which is a daily course for two weeks, I am making an exception. […]

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