Yoga Stretch

Illustrated Kundalini Yoga Stretch Pose for Core Abdominal Power

Summary: The famous Kundalini Yoga Stretch Pose is detailed and illustrated in this first entry in the new Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book.  Pictures of both, the normal pose and beginner version of this yoga posture are provided, along with practice details, benefits, tips and instructions.

Yoga Pose Core Abdominal Power

Illustrated Kundalini Yoga Pose #1 

The very first kundalini yoga pose from the Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book will be the powerful Stretch Pose.  This yoga pose is a frequent entry in many Kundalini Yoga kriyas, especially those that deal with opening, healing and balancing the important navel chakra, the third chakra of the kundalini yoga seven chakra system responsible for your abdominal region.

Yoga Stretch

Early in your kundalini yoga practice, it is important to focus on the abdominal area.  This is because strengthening your navel center will, not only give you important core energy to develop your yoga practice, but will also help build your character and willpower, which are essential for a long term consistent, fruitful practice.

Below, you will find 2 illustrations of kundalini yoga stretch pose, the first is the normal pose, and it is followed by an illustration of the modified version of stretch pose.  You can also switch back and forth between the two poses, as you develop your abdominal strength.  Below that are practice details and instructions for this most important kundalini yoga exercise.  Also, provided are the online Kundalini Yoga Kriyas which use this posture.

Kundalini Yoga Stretch Pose Video

Direct Link to YouTube Video –> Best Yoga Exercise for Core Power

Picture of Kundalini Yoga Stretch Pose

free illustrated kundalini yoga pose for core abdominal power


Picture of Beginner Kundalini Yoga Stretch Pose

free illustrated beginner kundalini yoga pose for core abdominal power

Kundalini Yoga Stretch Pose Practice Details:

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.  You will feel the abdominal muscles go to work immediately.
  • Begin Breath of Fire Breathing Exercise.

b. Duration for Kundalini Yoga Stretch Pose: 15 seconds -11 minutes.

c. Benefits of Kundalini Yoga Stretch Pose:

  • Builds abdominal strength.
  • Increases core energy and power.
  • Helps develop the much coveted 6 pack abs.
  • Opens, heals and balances the Manipura Chakra (aka. Nabhi Chakra, Navel Chakra, Solar Plexus 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.
  • Improves your digestive system.

d. Practice Tips for Kundalini Yoga Stretch Pose:

  • To modify this pose you can do this posture with your legs bent at the knees, or do one leg at a time.  Either way you will reduce the pressure on the abdominal muscles.
  • Be careful with your lower back when practicing this pose, roll more of your arms underneath you to help give it more support.

Online Kundalini Yoga Kriyas Using Stretch Pose: 

  1. Kundalini Yoga Morning Wake-up Series: Excellent quick kundalini yoga set for an overall workout.

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42 replies
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  1. Norbert
    Norbert says:

    you have a great website,,, amazing demonstration method with those videos. I wish you all the best.

  2. Ian
    Ian says:

    Yeah, I agree. Staring at physically fit women doing yoga really makes me want to impregnate someone or at least wear myself out trying. (To Lucinda)

  3. Barbara
    Barbara says:

    Dear Anmol
    I am always happy to get some video exercises . There are many possibilities in the internet but I love just yours. Thanks so much.
    A lot og greetings from Poland.

  4. shva
    shva says:

    Anmol, Thank you!
    I will look around and see what other Abdomina exercises you teach here and try those and will let you know how it goes.
    I am glad to here that you find my 60 secs as “pretty good” That gives me more confidence and encouragement.

    Much love,

  5. Anmol Mehta
    Anmol Mehta says:

    Dear Shva,

    Great to hear from you. 60 seconds is pretty good. If you are maxing out at 60 seconds, I actually suggest doing different abdominal exercises, which will target the muscles and region in different ways. This will make the entire core stronger and you will be able to increase your time with stretch pose.

    Try this out and let me know.

    Blessings to you and your family,

  6. shva
    shva says:

    Dear Anmol, How are you? So nice to receive your inspiring yoga news letters.
    Now I love this yoga stretch pose but I cant hold more than 60 seconds. Please can you tell me what to think of during this to keep up a longer time? I am doing breath of fire during this. But would love to find a way to count, or do something to keep my eyes on toes and hold it longer.
    Much love,

  7. Smita Kiran
    Smita Kiran says:

    Hi Amol,
    Thank you, thank you… thanks a ton ! Can’t thank you enough. I need to lose 10 Kgs and have been trying for as long as I can remember. In the process have managed to end up with crepitus knees, where they creek when I climb stairs and hurt . Hopefully… I will be successful this tyme. Wish me Luck ! Will my cripitus get cured by Yoga ??

    Best Wishes,

    Smita Kiran

  8. lucinda
    lucinda says:

    Wow, I just did that pose to try it out and is it ever a workout!
    Looking at the picture you would never imagine the strength it takes to do this pose.
    thank you.:)

  9. Anitha
    Anitha says:

    Hello Anmol
    The website is indeed great. It is simple and well written and easy to understand. I have been doing yoga ( simple postures) for the last three years. I have a pot belly that is very stubborn to reduce otherwise i am thin. I cannot go for advanced yoga course as I have a slipped disc in the tail bone. Please suggest some simple asanas apart from Bhujangasan, Paschimmotasam for reducing my belly. I was under a Homeopath for three years for the slipped disc that caused severe hair loss in the form of baldness. Are there any medicines / yoga which can help the regrowth of hair.


  10. Pinks
    Pinks says:

    Hello Anmol,

    Thanks for a wonderful sea of knowledge on Yoga and meditation! I am suffering from hypo-thyroid from the past 4 years, lost about 75% of that unhealthy weight with intense workouts and recently started doing yoga. Yoga has helped me tremendously with my sleep patterns and energy levels. But have been trying to lose fat around the mid-section to tone up and nothing is helping me. I am losing weight all over except for the mid-section and have started looking pale instead. I try to follow a good diet. I am soooo frustrated. Could you please help me on this?

    Opinions from yogis are most welcome. Thanks a lot in advance!


  11. Mrinalini
    Mrinalini says:

    Hi Anmol

    I was very lucky to come across your website….There is an ocean of knowledge out here. I have been wanting to do pranayama the right way…The videos out here are an excellent demonstration of one…The problem with me is that for some wierd reason i breathe through my mouth..I do hope that with regulsr pranayama i may be able to overcome this habit…Thanks once again for this brilliant stuff you’ve got going…All the best…


Trackbacks & Pingbacks

  1. […] of course it is always great to have a nice, flat toned stomach :-).#1: EASY LEG EXTENSIONS OR STRETCH POSE  One of the very first yoga exercises you learn when embarking on a traditional Hatha Yoga […]

  2. […] Boat — this always feels like the standard yoga posture for core strength. The Kundalini equivalent is Stretch Pose. When my lower back is feeling tight or sore, I do a lying pose alternative — I lie on my back with my knees bent, feet flat on the floor. While keeping my upper body on the floor, I raise my lower body so that my knees are perpendicular to my body and the soles of my feet are facing the wall in front of me (my legs form and L shape). I then raise my arms up straight with the elbows slightly bent, palms flexed (I am sure to keep my lower back flat on the floor). I stay in the position without moving for about 3-5 minutes. […]

  3. […] So, if you are looking for something a little easier then please try Kundalini Yoga Stretch Pose for Core Abdominal Power.  That is a good exercise to start training your ab with, and has some nice modifications for beginners.  Also, at the end of this article I list a few more ab exercises that you might want to try which are great for helping you develop those six packs or balancing your Navel Center. […]

  4. […] Kundalini Yoga Stretch Pose for Core Abdominal Power […]

  5. […] In case you thought you were done with the ab work, sorry you need to do another stomach exercise as well to ensure we get your back and core muscles strengthened .  So after you do your Single Leg Rotations, take a short break and then do Kundalini Yoga Stretch Pose as described in that article. […]

  6. “Even my downward dog is a disgrace.” « Kundalinish says:

    […] Some yogis recommend starting everyday with Series to Energize because it activates your navel point and opens the heart. My husband would say that sounds really out there. I say it feels good. The first exercise, Stretch Pose, is powerful and challenging. I have consistently not made it the full minute through this pose, since I restarted my practice. Boo hoo. […]

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