Yoga Positions for Beginners for Daily Morning Practice – Kundalini Yoga Morning Wakeup Series
Beginner Yoga Poses for Daily Morning Practice
Kundalini Kriya #2 – Yoga Morning Wakeup Exercises
The following beginner’s Kundalini Yoga Set is also described in this post (Morning Wakeup Kundalini Yoga Set), but I am including here as part of the Kundalini Yoga Kriyas Book for the sake of completeness and better organization.
Even though this set of yoga positions and exercises is simple for the beginner yogi to do, it is not any less valuable than many advanced Kundalini Yoga Kriyas. It is an excellent yoga set with a wide range of great benefits. In fact, it is a set which encompasses many of the daily recommendations of Kundalini Yoga.
Video of Kundalini Yoga Morning Wake-up Series
(From Free Yoga Videos, yoga video #3, Beginner Kundalini Yoga Exercise Video)
The Pranayama (breathing exercise) used for most of this set is the Breath of Fire, which is described in Breath Control & Yoga Pranayama Book – Breath of Fire Breathing Exercise – Ch 1. Here is also a video demonstration of Breath of Fire Breathing Exercise to help make sure you doing it correctly.
Free Online Yoga Video of Breath of Fire
(From the Article: Breath of Fire Kundalini Yoga Pranayama Video)
Overview of Beginner’s Morning Wakeup Kundalini Yoga Exercises:
The yoga postures and exercises below, should be done in sequence without taking a break in between if possible. The set can be done anytime of the day, although it is best done in the early morning hours. Even though this set is designed for beginners, I still recommend reading the 10 Guidelines for Kundalini Yoga Practice post first before starting it.
This set is ideal for beginning a Kundalini Yoga practice and done regularly can help form a very good foundation from which to progress to more advanced work. It is also suitable for doing prior to a meditation session.
In addition, this set has the advantage of not requiring much time so can be perfect for those with a busy schedule. Overall, the set works on your respiratory, digestive, immune and nervous systems.
How To Do Beginner Morning Wakeup Kundalini Yoga Exercises:
1. Yoga Rowing Exercise:
a. Instructions for Yoga Rowing Exercise:
- Sit up with both legs extended straight out in front of you.
- Extend the arms and have the thumbs facing up towards the sky, fingers extended forward and keep the elbows straight.
- Lean back 20-30 degrees – Inhale. Then lean forward about the same distance and exhale.
- Continue at a moderate pace.
b. Duration for Yoga Rowing Exercise: 1-3 minutes.
c. Benefits of Yoga Rowing Exercise:
- Opens up the Solar Plexus.
- Promotes flexibility in hamstrings and hips.
d. Practice Tips for Yoga Rowing Exercise: Your knees may bend slightly but elbows should remain straight. Curl your toes back towards you to accentuate the stretch in the calves.
2. Yoga Single Leg Extensions:
a. Instructions for Yoga Single Leg Extensions:
- Sit up with both legs extended.
- Raise your left leg. Hold your toes/foot with both hands. Begin Breath of Fire Breathing Exercise.
- Switch legs halfway through the exercise.
b. Duration for Yoga Single Leg Extensions: 1-3 minutes / leg
c. Benefits of Yoga Single Leg Extensions:
- Stretches the Sciatic nerve and hamstrings.
d. Practice Tips for Yoga Single Leg Extensions: If you can’t hold your toes, hold as far up your leg as you can and curl your toes back towards you. Your leg should be straight and you should try to sit up. If you are just beginning your yoga practice, be careful not to over stretch and incur injury.
3. Yoga Bridge Pose: (also called Yoga Table Top Pose)
a. Instructions for Yoga Bridge Pose:
- Raise yourself on your palms and feet keeping your torso parallel to the ground. You should be facing the sky. The feet are hip distance apart while the hands are shoulder width apart. Your fingers point away from you.
- Begin the Breath of Fire Breathing Exercise.
b. Duration for Yoga Bridge Pose: 1-3 minutes.
c. Benefits of Yoga Bridge Pose:
- Helps the immune system.
- Strengthens the arms and back.
d. Practice Tips for Yoga Bridge Pose: Press your hips upwards towards the sky and try to keep your back straight. Rest your head on your collar muscles. For starters, take frequent breaks if the arms get tiered and then restart the pose again when ready.
4. Kundalini Yoga Stretch Pose: (Article: Illustration of Kundalini Yoga Stretch Pose)
Picture of Kundalini Yoga Stretch Pose
Picture of Beginner Kundalini Yoga Stretch Pose
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.
- Begin Breath of Fire Breathing Exercise.
b. Duration for Kundalini Yoga Stretch Pose: 1-7 minutes.
c. Benefits of Kundalini Yoga Stretch Pose:
- Builds the Navel Center.
- This exercise works on your Manipura Chakra (aka. Nabhi 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.
d. Practice Tips for Kundalini Yoga Stretch Pose: To modify this yoga pose you can do this position with your legs bent or do one leg at a time. As a beginner, it may take you some time to develop your abdominal strength, but if you stick with this exercise it will go a long way in helping you develop this important area.
5. Kundalini Yoga Tuck Pose:
a. Instructions for Kundalini Yoga Tuck Pose:
- Lie on your back.
- Bend your legs and bring your knees towards your chest.
- Wrap your hands around your knees, raise your head and bring your nose between your knees.
- Begin Breath of Fire Breathing Exercise.
b. Duration for Kundalini Yoga Tuck Pose: 1-3 minutes.
c. Benefits of Kundalini Yoga Tuck Pose:
- Works on the digestive system.
d. Practice Tips for Kundalini Yoga Tuck Pose: If your back of neck hurts it means your digestive meridians need work. Often when starting a yoga practice, our weaknesses are exposed, look at this as an opportunity to get healthier and more fit.
6. Kundalini Yoga Eagle Pose:
Picture of Kundalini Yoga Eagle Pose
a. Instructions for Kundalini Yoga Eagle Pose:
- Sit in Easy pose (cross legged simple, also called Sukh Asana).
- Raise your arms out to the sides and up 60 degrees.
- Curl your fingers in towards your upper palm (not quite, but like a fist) then point your thumbs up towards the sky.
- Keep your head up and elbows straight.
- Begin Breath of Fire Breathing Exercise.
b. Duration for Kundalini Yoga Eagle Pose: 1-3 minutes.
c. Benefits of Kundalini Yoga Eagle Pose:
- Works on the Magnetic Field.
- Increases the power of your presence.
- Makes you charismatic.
d. Practice Tips for Kundalini Yoga Eagle Pose: Try to keep your arms up and elbows straight. Don’t give up at the first sign of discomfort. As you develop your yoga practice, try to hold this pose longer it will help develop your willpower and spirit, as a beginner don’t over do it.
7. Yoga Corpse Pose: (also called Shav Asana)
a. Instructions for Yoga Corpse Pose:
- Lie on your back and have your arms out to your sides about six to twelve inches away from your body.
- Turn your palms slightly upward.
- Relax your body and breath.
b. Duration for Yoga Corpse Pose: 5 minutes.
c. Benefits of Yoga Corpse Pose:
- Allows the body to consolidate the gains from the previous exercises.
- Helps the body heal and rejuvenate itself.
- Promotes relaxation and peace.
d. Practice Tips for Yoga Corpse Pose: Try to consciously relax your entire body. Release all your tensions and worries and stay in the present moment as best you can.
This concludes the Beginner Morning Wakeup Kundalini Yoga Exercises.
Meera,
Pursing ones lips generally does seem to make the nostrils “open wider” so t o speak. But really it’s a matter of personal choice – to purse or not to purse :-))
All the best,
Trupti
Riley,
Thank you for your comment.
Take it steadily and soon you will have mastered these steps.
All the best,
Trupti
Peaceful Earth,
Thank you for our positive and inspiring comment. Glad to hear that you are able to get your children to do this with you. You are correct in saying that one day they will thank you :-)
All the very best,
Trupti
thank you anmhol I benefit greatly from this website, and thank you for sharing with the world and showing unconditional love you are changing lives every single day to make the world a better place for us all to live in. You are a life savor!
namaskar !!
thank u so much for these wonderful exercises. I have a question….through ur video of breath of fire breathing exercise I have noticed that u kind of press ur lips slightly. I myself find that by doing so this rapid breathing through nose becomes easier. Am i right in my judgement…??
thanx a lot again for ur efforts to help us !!
regards
meera
Thank you so very much for this step-by-step instruction guide. I found it very helpful and now I just have to master the steps!
~Many Thanks,
Riley
Dear Anmol,
thank you so much for the most fantastic site on yoga! It has been priceless to me, since where I live no place offers kundalini yoga lessons. I was bitten by its power at a course last summer, and now with your online lessons I have established a daily routine together with my meditation practice!
Only small bi effect is that I never get sleepy! Its hard to fall a sleep and many nights it feels like I’ve meditated most of the time instead of sleeping. Whenever I wake up I am very energized, however little I have slept. Still I miss the deep relaxed sleep. Do you have an advice or an exercise that can help? I have tried nidra yoga, but nowadays I just enter concentrated meditation doing those exercises instead of sleepy relaxation *lol*
What a problem of luxury!
A friend speculated for a reason that I am moving too fast and that I should slow down my yoga practice. What are your thoughts?
Thank you again for this wonderful site!
Light and peace,
Gita
I have started your Master Mediation Course and I’m in Love!
Finally, with this practice, my mind is more focused. My body is thanking me for the extra effort and my spirit is soaring. Love, is the feeling of oneness in the body. Everyday I do the different yoga poses and breathing exercises! I have my children do it with me in the morning, they whine now but will thank me later.
Thank you for all that you do on this website! You inspire me to act on my calling. Peace and Love
Thanx for giving simple,step by step guidence for this section. It is very helpful now,easy to follow it..lucky to find out this site while surfing.
god bless you for your generosity
Dear Anmol,
I just wanted to express my gratitude for your generosity, accuracy and patience in posting all this material.
Deeply grateful,
Giovanni
Hi Anu,
Yes it is fine to practice Kundalini Yoga as a beginner, but please use the modifications that are provided for the exercises and don’t overdo anything.
Thank you for your encouraging feedback and let me know your progress.
Best,
Anmol
Hi Anitha,
At this time I don’t have a Center where students can stay and learn. I envision this is the future though, but for now my teachings are most accessible via the website and the few products I have made available.
I will keep you all updated on the evolution of the Center though as it starts to materialize.
Glad you are enjoying and benefiting from the website.
All Good Wishes,
Anmol
Hi Anmol,
Great job! Keep up the good work.
I have a question – Is it ok to start off directly with kundalini for someone who has little or no practise in other yoga asanas?
Hi,
I have a couple of medical conditions and am wondering if specific exercises would be forbidden for me. I have a herniated disc (L4/L5) and also a bulging disc (L5/S1) in my lumbar region. As a general rule I am supposed to avoid forward bending. I also have a knee injury (torn ACL). As a result of these what modifications must be done to the routines for me to practice them safely?
Thanks
– Deepak
Hi there
Am wondering is there ashram where we can stay and learn yoga from you? Or we can only learn from online?
The reaspn am asking is u have fantastic website and i want to learn for betterment of myself and also teach in m
y country.
If there is ashramam pls advice on the cost and how long do i have to stay?
Thanks
Hi Navid,
Yes this is common. It will diminish once your neck muscles get stronger and your digestive system improves.
Best,
Anmol
Hi Anmol,
Thank you for your help.
I started course #101 today. I found a great pain in my neck when I was doing Kundalini Yoga Stretch Pose and Kundalini Yoga Tuck Pose. Is the common problem for beginners or I’m doing them the wrong way?
Best,
Navid
Dear MeccaM,
Great that you have found my website and the best news is that it has made you smile :-D.
Your feedback energizes and inspires me to march on. Thank you for that.
Cheers,
Anmol
Thank you! Thank you! Thank you!
Thank you! Thank you!
Finding this site tonight after googling ‘i can love how about you?’ somehow led me here. Go figure. All I can say is thank you!! Fresh air!!
… kept me awake a little longer tonight but I’m smiling and feel better.
Please keep it coming – you are inspiring and here at home with me.