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.
You have written a series of articles on
Spinal Warmup Yoga Exercises
Yoga Positions for Beginners for Daily Morning Practice
Core Abdominal Power Yoga Exercises
and others.
Please tell me these should be done in what sequence? Should I do the exercise in chapter 1 first, followed by chapter 2, then 3 and so on?
How will I know if I have completed one stage successfully and I can go on to the next?
Thank you
I just started doing some Yoga and noticed that I don’t have much desire to smoke. This is a total surprise to me for this was not my goal but just to feel better and be more fit. Does yoga really help to dump this nasty habit?! Or is it just a temporary change?
Dear Anmol and Trupti,
a follow-up to my previous comment: I’ve been doing my yoga and meditation for a month now (thanks to you!). Started with a few sets for beginners and incorporated other excercises and kriyas into my everyday practice as well (incl. spinal warm-up series, heart chakra healing&balancing kundalini yoga set and ab excercises to build willpower) and the benefits are already showing! Also, the Breath of Fire is starting to show some improvement (have been practicing that for 2 weeks), which I’m very happy for! :)
All in all, I’d like to express my gratitude to you for all the commitment and altruism and good will that this website represents. It really helps people! I do hope that some day we can visit your own Yoga & Meditation Center! Wouldn’t that be great? :)
All the best to you both,
Anna
How is it possible to do the breath of fire as fast and steadily as you do??? :) I can start off pretty fast, but in less than half a minute I lose the pace and the breathing becomes unsteady, even when I do it twice as slowly as you…
This is great information. I am a chiropractor.Thanks for the great content!
Dr. Chris
Hi Dannish,
Add it at the end.
Either modification is fine and I offer both to the students in my classes. Pick which ever one is more comfortable for you.
Best,
Anmol
Hi Anmol,
Can I add Downward Facing Dog pose? and when should it be done? at the end of the set or somewhere else?
Regardng the Kundalini stretch pose, if you can´t do it with both legs at the same time, which is preferable, with the knees bent or one leg at the time?
Thanks
/Dannish
Hi Dannish,
Add Sat Kriya to the end of this yoga set.
Best,
Anmol
Hi,
Can I also add sat kriya to this set? do I do it in the beginning or in the end?
/Dannish
Excellent serie…. Im very motivated to follow this yoga trip
AMAZING.
I am suffering from orthoarthritis in right knee, and also have weak eyesight -6.50. Kindly suggest some remedies for the same.
Dear Hans,
Sat Nam.
Please do a search for Yogiji in the top right search box, there are plenty of thank yous to him in many different articles on this blog.
Best,
Anmol
Anmol Meta
Where is reference to and gratitude to the true master Yogi Bhajan ? – The yogi who introduced Kundalini Yoga to the west and taught us the kryias. His generosity and love is why we can benefit with this 5000 year old technology. SAT NAM Hans Muhk Kaur NY
Shamim,
Both are good to start as a beginner.
Generally doing the Spinal warm up first then the morning wake up series is the progression……
All the best,
Trupti
I plan to start yoga.Which should be started as a beginner..the Spinal warm up series or the beginners yoga positions.
Anonymous,
Your very positive comment is much appreciated.
Glad to know that website is beneficial…
Blessings,
Trupti