Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book

Summary:  The Free Online Kundalini Yoga Poses & Exercises E-Book is a fully illustrated collection of the Kundalini Yoga Poses and Exercises that are available on the Mastery of Meditation website.  These techniques are the key components that then make up the powerful kundalini yoga kriyas and sets. As new techniques are added to the website they are included in the list below, so this is a good page to keep an eye on for new content. 

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Free Online Kundalini Yoga Techniques

Yoga Poses and Exercises

Welcome to the fully illustrated Kundalini Yoga Techniques E-Book.  These movements and exercises are the building blocks for Kundalini Yoga Kriyas and Sets.  As you can see below there are now more than 50 chapters to this book, each linking to an article with all the details for that particular pose.

The following 2 articles give a good overview of kundalini yoga and also, instructions for how to practice the exercises and kundalini yoga kriyas: Introduction to Kundalini Yoga and 10 Important Guidelines for Kundalini Yoga Practice.  You may practice these exercises independently, or you may use them for detailed reference, whenever you are practicing a kundalini yoga set that employs them. Please read the guidelines article so you can practice safely and enjoy the many benefits this wonderful science brings.

This online book will picturize and detail a wide range of techniques.  These exercises are part of the yoga sets that make up the popular Online Meditation and Yoga Classes, hosted here on Mastery of Meditation and Yoga.  If you are interested in doing the classes, which integrate breathing exercises, meditation and yoga please visit the page above.

The layout of the book is simple:

Each chapter will illustrate one important kundalini yoga exercise and will be written such that to practice that particular technique you only need to read that chapter.  Any new techniques added to the website will be linked from this page.

For each pose or exercise the following is provided:

  • Background and overview of that particular yoga exercise.
  • Step by step detailed instructions of how to practice that pose or movement. 
  • Benefits of each technique.
  • Practice tips to help you develop mastery.
  • Cautions you need to follow so you can practice safely.
  • Modifications for beginners.
  • Step by step instructions, including pictures and videos.

FREE KUNDALINI YOGA EXERCISES

Chapter 1

Kundalini Yoga Stretch Pose for Core Abdominal Power

Chapter 2

Kundalini Yoga Eagle Pose for Powerful Aura

Chapter 3

Kundalini Yoga Archer Pose for Confidence & Self-Esteem

Chapter 4

Kundalini Yoga Camel Pose for Optimum Health & Wellbeing

Chapter 5

Kundalini Yoga Chair Pose for Sexual Health

Chapter 6

Kundalini Yoga Crow Pose to Cleanse Root Chakra

Chapter 7

Kundalini Yoga Cobra Pose for Healthy Back

Chapter 8

Shoulder Stand Pose for Brain Health & Fitness

Chapter 9

Forward Bend Back Stretching Pose – Best for Healing

Chapter 10

Downward Facing Dog Position for Nerve Strength

Chapter 11

Advanced Yoga Technique (Wheel Pose)

Chapter 12

Plough Pose for Opening Multiple Chakras

Chapter 13

Kundalini Yoga Frog Pose for Toned Legs & Thighs

Chapter 14

Kundalini Yoga Bow Pose for Eternal Youth

Chapter 15

Butterfly Kundalini Yoga Pose for Meditation

Chapter 16

Kundalini Yoga Cat-Cow Pose for Emotional Health

Chapter 17

Kundalini Yoga Jesus Pose for Inner Strength & Sacrifice

Chapter 18

Kundalini Yoga Chakra Meditation to Open Third Eye

Chapter 19

Rare Kundalini Yoga Crown Chakra Meditation

Chapter 20

Yoga Exercise to Detox & Cleanse the Body

Chapter 21

Yoga Plank Position for Arm & Upper Body Strength

Chapter 22

Advanced Yoga Pranayama to Raise Kundalini Shakti

Chapter 23

Modified Wheel Pose for Digestion & Flexibility

Chapter 24

Smiling Buddha Meditation for Happiness

Chapter 25

Corpse Pose for Relaxation & Stress Relief

Chapter 26

Tantra Yoga Technique for Sex Chakra – Vajroli

Chapter 27

Kundalini Yoga Technique for Money & Success

Chapter 28

Natural Liver Detox Technique

Chapter 29

Simple Yoga for Upper  Body Training

Chapter 30

Tough Power Yoga Pose – Elbow Platform

Chapter 31

Anger Management Yoga Therapy

Chapter 32

Boat Pose Yoga Exercise to Get Firm Toned Abs

Chapter 33

Yoga Exercise to Tone Thighs and Buttocks

Chapter 34

Lower Back Exercise – Yoga Spinal Twists

Chapter 35

Cleanse and Power Your Aura – Yoga Technique

Chapter 36

Classical Hatha Yoga Locust Pose w/ Kundalini Twist

Chapter 37

Crane Pose (Online Hatha Yoga Book)

Chapter 38

Advanced Tantric Yoga Exercise to Channel Sexual Energy (Triple Lock)

Chapter 39

White Tantra Position for Sexual Potency (Lotus Pose)

Chapter 40

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

Chapter 41

Simple Kundalini Yoga Shoulder Exercise and Workout

Chapter 42

Simple Triangle Pose for Flexibility and Strength

Chapter 43

More Free Yoga Postures | Bridge Pose for Strengthening Back

Chapter 44

Free Exercise and Fitness Tips | Powerful Yoga Breathing

Chapter 45

Yoga Abdominal Crunches for Toned 6 Pack Abs

Chapter 46

Post Natal Yoga Exercise to Lose Weight

Chapter 47

Simple Office Yoga Exercise for Lower Back Pain

Chapter 48

Pure Yoga Technique to Traing Abs

Chapter 49

Baby Pose to Clam and Relax the Mind

Chapter 50

Neck Yoga Exercises

Chapter 51

Thigh Workout From Yoga

Chapter 52

Easy Yoga Exercise | Yoga Spinal Twists

Chapter 53

Easy Fat Burning Yoga Exercise | Yoga Jumping Jacks

Chapter 54

Beginners Yoga Exercise | Yoga Rowing

Chapter 55

Yoga Poses for Kids

Chapter 56

Basic Yoga Stretch for Flexibility

Chapter 57

Kundalini Yoga Exercise to Increase Willpower

Chapter 58

Root Chakra Exercise | Frog Pose

Chapter 59

Yoga Exercise to Release Tension | Cow Pose

Donation:

Although the Online Kundalini Yoga Poses and Exercises E-book is completely free and will remain so, this work is supported by donations from all of you.  In yogic philosophy, the student presents the teacher with a donation (Guru Dakshana) in exchange for the teaching she/he receives and this closes the karmic Loop and completes the energy exchange.  This entire website is based on this philosophy and therefore all content is FREE.  A donation is not required, but is appreciated. 

A donation of any amount is appreciated.  People tell me this philosophy is extinct, I say they are wrong, lets see who is right .  To donate please visit the following page.  Thank you and God Bless You.

Click here to Donate to Mastery of Meditation & Yoga 

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74 replies
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  1. B.G.BADRI NARAYANAN
    B.G.BADRI NARAYANAN says:

    HELLO SIR,
    I AM 44 YEAR OLD. I USE TO DREAM ALWAYS ABOUT YOGA. SUDDENLY I HAPPENE TO GO THROUGH THIS WEB SITE. I WONDERED BY READING CONTENTS. WASTED MY LIFE WITHOUT KNOWING ALTHESE THINGS EARLIER.I AM HAVING BACK PAIN AND LEFT HIP PAIN. TELL ME FRANKLY CAN I TRY ALL THESE THINGS. I TRIED THE FIRST POSTURE WITH MY PALMS UNDER THE BACK. I CAN LIFT LEGS BUT COULD NOT ABLVE STAY IN POSTURE MORE THAN ONE MINUTE AS IT IS SHIVRING. KINDLY ADVICE ME ACCORDINGLY. ONCE AGAIN I THANK YOU FOR THIS GREAT WEB SITE.

    Reply
  2. gautam
    gautam says:

    gautam,
    from tirupur,
    how long i will make others to suffer for my deeds karmas,
    6th april 1959 5;11 just ……

    Reply
  3. Gita
    Gita says:

    Anmolji,
    Will you please suggest me some yogasana or breathing exercise for high blood sugar, high cholestrol & triglyceriods.
    Thank you.

    Regards,
    Geeta.

    Reply

Trackbacks & Pingbacks

  1. […] Details of how to do this exercise are in the practice section below.  Abdominal Training with Yogic HAR 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.  Also, be sure to check out the Free Online Yoga Classes that we already offer on the website.   […]

  2. Clever Yoga Tips for Busy People says:

    […] Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Kundalini Yoga. […]

  3. […] Triangle pose will make a nice addition to the Standing Poses section of our ongoing Free Online Hatha Yoga Book and, as it is a common pose used in other types of yoga, including Kundalini Yoga, it will also be part of our Online Kundalini Yoga Exercises e-book.    […]

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    […] Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Online Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Free Online Guided Meditation Techniques. […]

  5. […] Yoga Sit Ups 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.   […]

  6. Clever Yoga Tips for Busy People | Health Tips says:

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    […] Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Kundalini Yoga. […]

  8. […] 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.   […]

  9. Kundalini Yoga - How to Opent the Psychic Channels to Balance the Chakras says:

    […] How to Opent the Psychic Channels to Balance the Chakras By: Anmol MehtaOne of the most comprehensive systems for describing man in all his dimensions in the seven chakra model of kundalini yoga. The model not only helps us understand the total human being, but also gives us a framework from which we can work towards our spiritual evolution.In this article I want to give a brief overview of the chakra system, but more importantly I want to explain what the psychic channels (nadis) are, how we can use that knowledge to help us make progress on our journey towards enlightenment.Chakras are essentially multidimensional energy vortexes that help transmute and conduct energy between the different bodies that make up a human being. These three bodies are the physical, emotional and mental sheaths and the chakas move energy between them. There are seven important chakras in all and they lie in the emotional body, also sometimes called the energetic body. The first chakra resides at the base of the spine, while the seventh lies at the crown of the head. The other five reside in between.In this energetic body also lies a vast network of fine channels which are called nadis. These nadis, or psychic channels, carry prana or life-force throughout the system, and prana nourishes and sustains the person. Blockages in the nadis disrupts this flow of prana, prevents the chakras from working at optimum capacity, which in turn creates imbalances and problems for the body and personality.Of all the nadis (a reputed 72,000) of the network of psychic channels, there are three that are most important. These three are the ida, pingala and shushumna. The shushumna is the central channel that run through the center of the spine, with the ida starting from the left of it and the pingala starting from the right of it. The ida and pingala then intertwine the shushumna crossing over at each chakra point up to when they reach the Third Eye Chakra in the center of the brain. Here all three nadis end.The ida nadi is the ying energy of the body. It is responsible for cooling, passive, meditative, feminine energy, while the pingala nadi is the yang energy of the body. It is responsible for the hot, active, masculine energy of the body. Normally, one of these channels is more active than the other at any given time of the day and prana is flowing through this more active channel at that time.The key to opening, healing and balancing the chakras lies in having prana flow through shushumna. This happens when ida and pingala are brought into immaculate balance. Kundalini yoga can be thought of nothing more than a science to activate flow of prana though shushumna. All the famous kundalini yoga sets (kriyas), pranayamas (breathing exercises), mantras and meditations are designed to clear blockages in the nadi system, balance ida and pingala and cause shushumna to flow.As prana flows through shushumna, it activates each of the chakras, which in turn bestows health to the physical region where that chakra lies. In addition, having the chakras open also bestows emotional and mental balance for the emotions that that particular chakra is responsible for. Once the system is brought to an optimal level, energy (kundalini shakti) can flow freely up and down the central channel and finally up into the crown chakra. This then brings about a transformation of consciousness and the yogi penetrates the veil of separate existence and experiences enlightenment.Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Online Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Free Online Guided Meditation Techniques. click-bank If you enjoyed this article, please consider sharing it! […]

  10. How to Opent the Psychic Channels to Balance the Chakras | New For World says:

    […] Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Online Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Free Online Guided Meditation Techniques. […]

  11. Chakras - How to Opent the Psychic Channels to Balance the Chakras says:

    […] How to Opent the Psychic Channels to Balance the Chakras By: Anmol MehtaOne of the most comprehensive systems for describing man in all his dimensions in the seven chakra model of kundalini yoga. The model not only helps us understand the total human being, but also gives us a framework from which we can work towards our spiritual evolution.In this article I want to give a brief overview of the chakra system, but more importantly I want to explain what the psychic channels (nadis) are, how we can use that knowledge to help us make progress on our journey towards enlightenment.Chakras are essentially multidimensional energy vortexes that help transmute and conduct energy between the different bodies that make up a human being. These three bodies are the physical, emotional and mental sheaths and the chakas move energy between them. There are seven important chakras in all and they lie in the emotional body, also sometimes called the energetic body. The first chakra resides at the base of the spine, while the seventh lies at the crown of the head. The other five reside in between.In this energetic body also lies a vast network of fine channels which are called nadis. These nadis, or psychic channels, carry prana or life-force throughout the system, and prana nourishes and sustains the person. Blockages in the nadis disrupts this flow of prana, prevents the chakras from working at optimum capacity, which in turn creates imbalances and problems for the body and personality.Of all the nadis (a reputed 72,000) of the network of psychic channels, there are three that are most important. These three are the ida, pingala and shushumna. The shushumna is the central channel that run through the center of the spine, with the ida starting from the left of it and the pingala starting from the right of it. The ida and pingala then intertwine the shushumna crossing over at each chakra point up to when they reach the Third Eye Chakra in the center of the brain. Here all three nadis end.The ida nadi is the ying energy of the body. It is responsible for cooling, passive, meditative, feminine energy, while the pingala nadi is the yang energy of the body. It is responsible for the hot, active, masculine energy of the body. Normally, one of these channels is more active than the other at any given time of the day and prana is flowing through this more active channel at that time.The key to opening, healing and balancing the chakras lies in having prana flow through shushumna. This happens when ida and pingala are brought into immaculate balance. Kundalini yoga can be thought of nothing more than a science to activate flow of prana though shushumna. All the famous kundalini yoga sets (kriyas), pranayamas (breathing exercises), mantras and meditations are designed to clear blockages in the nadi system, balance ida and pingala and cause shushumna to flow.As prana flows through shushumna, it activates each of the chakras, which in turn bestows health to the physical region where that chakra lies. In addition, having the chakras open also bestows emotional and mental balance for the emotions that that particular chakra is responsible for. Once the system is brought to an optimal level, energy (kundalini shakti) can flow freely up and down the central channel and finally up into the crown chakra. This then brings about a transformation of consciousness and the yogi penetrates the veil of separate existence and experiences enlightenment.Anmol Mehta is a Yoga Teacher & Zen Expert. See Free Online Yoga Videos and explore Free Kundalini Yoga Poses & Exercises on his extensive Meditation and Yoga site, Free Online Guided Meditation Techniques. click-bank If you enjoyed this article, please consider sharing it! […]

  12. […] Chair pose, is the fifth entry in our Free Online Illustrated Kundalini Yoga Poses and Exercises E-Book and is certainly a posture worth including in your yoga practice for building lower body strength and sexual virility.  This terrific exercise is part of many different types of yoga, such as Hatha yoga and Kundalini Yoga, and is also a pose used by western physiotherapy when leg muscles need to be strengthened. […]

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