Kundalini Awakening Raja Yoga Set: Free Book of Kundalini Yoga Poses & Kriyas
Kundalini Awakening Raja Yoga Set –
Kundalini Yoga Kriya #5
The Raja Yoga Set for Kundalini Awakening is an advanced Kundalini Yoga practice that uses breath retention, concentration, and the three yogic locks (Bandhas) to help awaken and direct Kundalini energy. Unlike many yoga sets that rely primarily on physical postures, this practice focuses on the intelligent application of prana through breath and energetic seals. Practiced with patience and consistency, the Raja Yoga Set can help develop concentration, strengthen the nervous system, increase vitality, and support the gradual awakening of higher consciousness.
Background and Design of Kundalini Awakening Raja Yoga Kriya:
This Kundalini Yoga Kriya hails from the Regal path of Yoga — Raja Yoga. It is a powerful kriya (set) and you should approach it with respect and intelligence. The kriya uses the combined power of breath control (pranayama), specifically suspension of breath, in conjunction with Body Locks (Bandhas) to awaken and channel Kundalini Shakti (energy) from the lower centers (chakras) to the higher ones. You should practice this set by using the modifications provided and move to the more advanced techniques only after mastering and feeling physically comfortable with the easier versions.
This kundalini yoga kriya, uses all three bandhas — root lock (mula bandha), abdominal lock (uddiyana bandha) and neck lock (jalandhara bandha) — to propel kundalini from one chakra to the next is sequence. The energy is brought first to the lower chakras (root, sex, naval) activating them, then moved to the heart chakra and throat chakra, and finally to the 3rd eye and crown chakra
If you are interested in a comprehensive program to awaken kundalini, check this guide: Kundalini Daily Practice: Beginner’s Routine for Safe Kundalini Awakening.
The Raja Yoga Set combines movement, breath, concentration, and awareness to help awaken and direct Kundalini energy. Practiced consistently, it can become a powerful tool for spiritual growth and inner transformation.
Benefits of Kundalini Awakening Raja Yoga Kriya:
As Kundalini is channeled upwards, the organs, glands and nerve junctions along the path are targeted with energy and their functioning rejuvenated and improved. Although this set helps the digestive, respiratory and circulatory systems, it is especially effective in strengthening your nervous system. Furthermore, this set helps bring energy into the brain region promoting greater power of awareness and intelligence.
Description of Kundalini Awakening Raja Yoga Kriya:
The following 3 body locks will be used in the practice of this kundalini yoga kriya so I will describe them first and then provide the details for the set.
Root Lock (Mula Bandha): To apply root lock you should contract the rectum, sex organ and naval (lower abdominal region) by pulling these 3 muscle groups up and in.
Abdominal Lock (Uddiyana Bandha): To apply abdominal lock (also called diaphragm lock) you should pull the abdominal muscles up and in under the rib cage.
Neck Lock (Jalandhara Bandha): To apply neck lock draw your chin back and slightly down (like a soldier at attention) creating tension in the back of the neck and causing a compression of the throat region.
Triple Lock (Maha Bandha): Maha Bandha is when all 3 locks above are applied together.
There are some variations to the locks described above, but for this set they should be applied as described.
Beginners version of Kundalini Awakening Raja Yoga Kriya:
- Sit up straight with your legs crossed (sukh asana). You can sit on a chair as well, but sukh asana is preferred.
- Hold onto your knees with your hands. This is called Drona Mudra.
- Inhale deeply, then exhale and while holding your breath Out, apply and release Root Lock 1 time(s).
- Now inhale, then exhale and while holding your breath out, apply and release Root Lock plus Abdominal Lock 1 time(s). So apply both locks together and release them together, not one at a time.
- Now inhale, then exhale and while holding your breath out, apply and release Root Lock, plus Abdominal Lock, plus Neck Lock 1 time(s).
- Inhale, then exhale and repeat the entire cycle increasing the count by 1 to 2, 3, 4… up to 8. So for each count you will do just Root Lock, then Root Lock + Abdominal Lock, then Root Lock + Abdominal Lock + Neck Lock.
- Once you finish the 8 count, inhale and interlace your fingers having the index finger pointing upward. They raise your arms straight up such that the upper arms are hugging your ears. Now exhale again and while holding your breath out, apply Triple Lock (Maha Bandha). Hold Maha Bandha with breath held out while stretching up with your arms. At the same time visualize energy flowing up your spine from the base to the crown of your head. Hold as long as comfortable and then release.
- Relax on your back in Shav Asana (corpse pose) for 5 minutes.
Intermediate version of Kundalini Awakening Raja Yoga Kriya:
- All the steps are the same as the beginner version, except work from a count of 1 all the way to 12. In addition, apply Maha Bandha with extended arms and visualization 3 times. Each time holding with breath held out for as long as comfortable. Don’t forget to relax in shav asana at the end :-).
Advanced version of Kundalini Awakening Raja Yoga Kriya:
- All the steps are the same as the intermediate version, except work from a count of 1 all the way to 16. Again you will apply Maha Bandha 3 times at the end and relax afterwards.
Hints, Tips and Cautions for Kundalini Awakening Raja Yoga Kriya:
- Students very much liked this kriya during our Kundalini Yoga teacher’s training course, but at the same time this is the one kriya which has also created difficulty for students in my classes. So, take your time as you develop mastery over this set. Move ahead systematically. Any pranayama exercise that requires breath suspension should be approached with caution.
- Since this set is stirring Kundalini a little more directly, you should generally be in good health and good physical condition before undertaking its practice.
Frequently Asked Questions
What is the Raja Yoga Set for Kundalini Awakening?
The Raja Yoga Set is an advanced Kundalini Yoga practice that uses breath retention and the yogic locks known as Bandhas to awaken and direct Kundalini energy. Rather than relying primarily on physical movement, the set focuses on working directly with prana, awareness, and internal energy.
What are the Bandhas used in this practice?
The Raja Yoga Set utilizes the three primary yogic locks: Mula Bandha (Root Lock), Uddiyana Bandha (Abdominal Lock), and Jalandhara Bandha (Neck Lock). These energetic seals help contain, direct, and elevate prana through the central channel.
Is the Raja Yoga Set suitable for beginners?
This is generally considered an intermediate to advanced Kundalini Yoga practice. Beginners may wish to first develop familiarity with basic pranayama techniques, Root Lock, and breath awareness before attempting longer breath retentions and advanced Bandha work.
How does this set help awaken Kundalini?
According to Kundalini Yoga, the combination of breath retention and Bandhas helps unite and direct pranic forces within the body. By preventing energy from dissipating and encouraging its upward movement through the central channel, the practice creates favorable conditions for Kundalini awakening.
How often should I practice the Raja Yoga Set?
Most practitioners benefit from practicing the set several times per week. As with all Kundalini Yoga techniques, consistency is generally more important than intensity. Regular practice over time produces the greatest results.
What might I experience from regular practice?
Practitioners often report increased vitality, improved concentration, heightened awareness, deeper meditation, greater emotional balance, and stronger energetic sensitivity. More advanced experiences vary greatly from person to person and should not be forced or expected.
What should I do if I experience strong Kundalini symptoms?
If you experience intense energetic sensations, emotional upheaval, excessive heat, sleep disruption, or other strong Kundalini symptoms, reduce the intensity of your practice and focus on grounding techniques. You may also find my guide on Kundalini Awakening Symptoms helpful for understanding these experiences.
What makes the Raja Yoga Set different from other Kundalini Yoga practices?
Many Kundalini Yoga sets use a combination of postures, movement, breathwork, and meditation. The Raja Yoga Set is unique because it emphasizes breath retention and Bandha work as the primary tools for awakening and directing Kundalini energy, making it one of the more direct energetic practices in the Kundalini Yoga tradition.
This concludes the Kundalini Awakening Raja Yoga Kriya.
Anmol Mehta is a world-renowned Yoga and Meditation Master with over 40 years of dedicated practice. Since founding anmolmehta.com in 2007, he has shared ancient wisdom with millions and certified over 3,000 instructors through his Yoga and Meditation Teacher Training programs.
Anmol’s expertise spans Zen, Meditation, Yoga, Kundalini, Mantra, and Pranayama, with a personal practice rooted in the teachings of J. Krishnamurti and the direct perception of thought. Following a period of profound enlightenment in his early twenties, he has dedicated his life to bridging deep spiritual insights with practical living.
He is the author of numerous training manuals and continues to lead the Mastery of Meditation and Yoga community toward greater consciousness and health.
is there a link to download the free ebook, having some trouble finding it, thanks
Anmol,
Once Kundalini is awakened, is there anything “Interesting” you can use it for? Perhaps you should include a section of this topic.
Mooladhar chakra is situated in the centre of perinium-between genitals and anus. When mooladhar chakra is contracted, perinuum divides in half, and the dome shaape tip goes in and up.To do this one has to bring pubicbone near the tailbone.this statement does require further eloberation. Please do describe. thanks.
Dear Amnol,
Do you have a video version of this exercise? I did well with the other two parts bc of the video clips with them. I am a visual learner. If so, could I please have the link. Your website is awesome by the way. I am enjoying looking at things. Thanks!
Hi Chirnath,
Just pulse the locks (contract and release) for this set. So you are only holding for a very brief time, few seconds max, per lock.
Best,
Anmol
how long should i hold the lock?
Hi Angel,
This set primarily uses Bandhas (Body Locks), but an article detailing mudras is very overdue, so will certainly get to work on that. Be on the lookout for it in the near future.
Best,
Anmol
Hi, A, I just would like to know the meanings of the mudras that are used and what their function is. I feel that I’m missing out on some important part of the meditation by not knowing what their function is and how I could use them to enhance my meditation. Are they used energetically to manipulate it. I would really love to know. The not knowing what, how or why has become a bit of a distraction, and I just want the full experience. Can you give me atleast a simplified version that I could grasp and use? I hope so. Talk to you soon. Bright Blessings….Angel
Dear Anmol , I would like to thank you for the kriyas and pranayams on this page and would like to tell others to take there time when starting a new one because ive come to learn (no pain , no gain) that headaches are going to be a big issue if they dont take there time. I know because im a big dear devil and had to learn a good lesson about rushing through them but I would like to tell those that give up on the first sign of pain to take your time and as you progress the effects will minimize> 1 LOVE
Dear Ram,
Yes this is a very powerful technique as well. You can add it to your program. Just ensure that you are not over straining as you are doing many very powerful techniques. If things start happening too fast, then please slow down your practice a little.
Best,
Anmol
Dear Anmol
Pls advice which is the best practice to follow during pramayama.Now i am staring the pramayama with aloom viloma & then doing prosperity meditation technique,then sudarshan kriya,then golden nugget kriya begineers set & ending.
Now i want to add some more powerful techniques.
Pls advice can i start with ajna chakra third eye meditation & continue as above.
Pls advice.
REgards
Ram…………
Hi C.E.F.
You are absolutely right. This one set can produce almost immediate affects, in fact a whole wing of yoga is devoted to just the technique detailed in this article.
During my teacher’s training program, this set generated the most excitement. Having said that, I am very careful when I teach this set, as it has to be approached gently and capacity developed slowly. I have noticed that too much too fast can’t be handled well.
Thanks for you insightful feedback.
Best,
Anmol
I dont think people understand how powerful this kriya is until they master it…lol
Hi Mir,
The locks are held and released with the breath held out for the entire time.
So you will hold your breath out and apply and repeat the locks for as many times as required. You will start with 1 repetition with breath held out. Then do 2 repetitions with breath held out, and on till you do the maximum number for your level with breath held out.
Don’t over strain or move up too quickly. Let me know if this clarifies it.
Best,
Anmol
Dear Mehtha,
Will you pl clear it while I apply each lock how long should I hold the breath out?
Thanks.