Kundalini Yoga Exercise

Kundalini Yoga Exercise for Overcoming Deep Seated Fears

Kundalini Yoga for Overcoming Fears

No Fear of Death & Fearlessness

A great thing about Kundalini Yoga exercises, is that sometimes the same exercise has some nice variations which can help one accomplish a wide range of goals.  Some of these variations come in the form of simply a different breathing pattern, which allows for different effects to be achieved.

Last week I added the sixteenth exercise to the Free Online Kundalini Yoga Exercises E-book, the simple yet wonderful Cat-Cow Kundalini Yoga Exercise for Emotional Health.  This beneficial exercise is in itself worth incorporating into a daily yoga routine, and done with the variation below, it can also be a valuable technique for fighting deep seated fears, including the ultimate fear of death.  It helps build in one no fear and fearlessness.

Kundalini Yoga Exercise

Yoga for Fighting Fears Video


Kundalini Yoga Cat Pose for Fighting Fear

Illustration #1: Kundalini Yoga Cat Pose

Fear Fighting Yoga Cat Technique Practice Details:

a. Step-by-Step Instructions for Fear Fighting Cat Technique:

  • Come onto the floor on all fours.  Make sure your hands are directly under your shoulders, about shoulder width apart and knees are directly under your hips, about hip distance apart.
  • Next bring your head down and your chin towards your chest as you arch your back up like a cat (pressing your stomach up as in illustration #1).
  • After coming into cat pose inhale fully then EXHALE and HOLD YOUR BREATH OUT.  With your breath held out, start to pump your stomach as many times as you can at about 1 pump a second or a little faster.  Pumping your stomach means to pull/suck in your stomach front wall towards your spine and then releasing it.  You can see this aspect of the exercise in the following video as well Infinite Energy & Prosperity Meditation Technique.
  • Do as many pumps as you can with your breath held out and then take a deep inhalation, then exhale completely once more and repeat the cycle.  Do as many cycles as you like.

b. Duration for Fear Fighting Cat Technique:

  • 1 minute – 11 minutes.

c. Benefits of Fear Fighting Cat Technique:

  • Helps fight fears and clears the diaphragm and abdominal region of emotional garbage.
  • Very good for the digestive system.
  • It helps expand and build the nervous system.
  • When the exhale/pump phase is done for longer periods of time, it can help one fight the fear of death and build in one great courage and fearlessness.


d. Practice Tips for Fear Fighting Cat Technique:

  • Initially do not overdo this exercise.  Only hold your breath out for as long as comfortable.
  • Once you feel stronger and confident, hold your breath and try to stay relaxed even as panic comes to the system due to breath deprivation.  Please be intelligent and use common sense here and DO NOT push too much.
  • Incorporate this exercise at the end of doing Cat-Cow.  It is an easy way to build it into your daily practice

Online Kundalini Yoga Kriyas Using Fear Fighting Cat Pose:

  1. Spinal Warm-up Kundalini Yoga Kriya  (uses Cat-Cow).

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23 replies
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  1. chris
    chris says:

    Love this, it was 1 of my favorites when I first dicovered this site and am just getting back in tune with it. God Bless You Anmol!

  2. Ramesh
    Ramesh says:

    Dear Anmol

    I fogot. Thank you for such a wonderful web site with such great information for seekers.

    My humble namaste from the bottom of my heart.


  3. Ramesh
    Ramesh says:

    Hi Anmol,

    I have been following Swami Satyananda Saraswathi’s Kundalini Tantra for some time. I have a selected set of kriya sequence that I go through in the morning and end it with some deep meditation. So far no enlightenment.

    Recently I have had these spiritual dreams. Example: A flash image of a Black Shiva Linga etc. Last night I tried 2 new routines – Chaturtha Pranayama and one of your routines the washing machine. Soon after I completed a couple of sets of washing machine, I was enveloped by a huge ball of darkness filles wih dark blue smoky and crystalline things. At the same time I was somehow totally gripped with fear. Since I was at the same time both enjoying and filled with fear, I continued in that blissful+fearful state for quite some time and then stopped.

    Question for you:
    1) Why did this sudden fear take over me?

    2) Since this is a very new experience, and I felt so light and my legs were stiff, is this a new awakening ?

    BTW, While meditating I tend to concentrate a lot on Ajna or just watch my thoughts.

    Thanks in advance for some advise.


  4. so afraid
    so afraid says:

    hi amol,I am constantly in the grip of fear and want to make an effort to overcome it. Please can you suggest a sequence of yogas that I can begin with. Any help will be greatly appreciated. I tried the breathing exercise with pumping the stomach and it helped immediately, so I am very positive with your guidance I can be in a happy place. Thank you

  5. overcome fear
    overcome fear says:

    Thank you for all the wonderful information on your site. I am a strong believer in all holistic approaches to health of both body and mind. I am new to yoga (chosen over pilates for it’s mind enhancing properties) and your site has truly helped me in getting started.
    I think I shall include a section on my own site about the benefits of yoga in clearing the mind and helping to overcome fear. Thank you.

  6. Anmol Mehta
    Anmol Mehta says:

    Dear Padmaja,

    Great to hear you are enjoying the website and e-book.

    The teachers you have mentioned are beacons of light for us all, and amongst my favorite as well :-).


  7. Padmaja
    Padmaja says:


    Couple of years back,I happened to listen to Gangaji’s discourses on local TV and read her book ‘Diamond in your pocket’ and ‘Power of Now’ by Eckhart Tolle.
    They both were great teachers in guiding people into self investigation and suggest utilizing the choice of meeting what ever appears with in us .
    Till then I never knew of such thing as I was a slave of my emotions (still to an extent)or escaped them by being busy or dwelling in my mind’s illusory future.

    I had been observing fear (and other emotions) to the extent I could .Sometimes I feel blessed to have space and time to do this,other times I feel it as hindrance and want to get rid of it.
    Few days back,Dec 26-2010-I was searching on google for healing kundalini depression and happened to come across your website.
    When I read that this cat pose removes fear , my egoic mind couldn’t digest it and also part of me was arrogant,narrow,rigid that only few teachers like Gangaji,Eckhart,Ramana Maharshi would know of such things and even if there are people who knew such truths they would not be available and easily accessible to common public.
    That might be one of the reasons I had reacted in anxious/hasty way in my previous message.
    I was so so touched by the pdf document with spiritual stories and the articles in your website.
    I was bowled over by the simplicity in you and the way you are servicing the universe thru this website.


  8. Padmaja
    Padmaja says:

    Hi Anmol,

    Regarding letting go of all fears with this pose:
    I haven’t done this pose so regularly but I personally
    have experienced that the direct way to overcome fear is to directly face it – meaning feeling the energy field of the fear.
    When we directly feel any emotion that arises in our consciousness without judging/analyzing it our frequency does raise to a higher vibration and this way we don’t become slaves of our emotions but can watch them in a detached way and get in touch with peace/divine within.I feel every emotion when faced directly is like a vehicle directing to our true SELF.
    I do agree that this pose might clear up all the congested energy in that chakra which is a good way to start with.


  9. rahul
    rahul says:

    hi anmol,
    will practising this yoga results in awakening of kundalini?. because iam suffering from anxiety and shyness.

  10. Sikaal Vrenssen
    Sikaal Vrenssen says:

    Yoga is so powerful for so many things. I like to work with EFT, Emotional Freedom Techniques, myself, which also combines the emotional and physical energy bodies, with the mental and spiritual energy bodies. The fear is tapped away by using the fingertips on stress release points of the body.
    Natural Fear Therapy EFT Brisbane and Sunshine Coast

  11. Ooma
    Ooma says:

    Dear Anmolji,

    Since the time I had been to your site I had made it my Home page. And I have started doing many of the yogas. I am a bit confused as for the sequence I should follow. Can You please help. Following are the yogas I do.

    2.cat cow
    3. eagle
    4. Liver detox.
    5. Opening the third eye Om meditation
    6. Practicing Prosperity Meditation Technique:

    Apart from this I do the 5 chakra clearing exercise from another source… “fountain of youth” by Peter kelder.
    I also do the Kapalbahti( 15 to 20 mins) and anulom vilom (10 to 15 mins).

    I do want to focus on clearing my chakras… living a life without fear and insecurities and have good health.
    Want to do continue with Meditations and finding the calmness of mind.

    Please let me know how should I do the above yogas and in what sequence.

  12. Anmol Mehta
    Anmol Mehta says:

    Hi Ricardo,

    1. For pump. Just pull your stomach inwards sharply. So you are just sucking in your stomach and releasing it. The rest of the back/torso does not move.

    2. Yes that sequence is good. I like it.


  13. Ricardo
    Ricardo says:

    Hi Anmol, I have a doubt here, how exactly should I do that pump movement?
    Also I want to try this following series of excercises, is this a correct order?:
    – cat cow
    – cat technique
    – kapalbhati
    – shouder fly kundalini exercise
    – eagle pose

    I have been facing a lot of worry and inability to love lately.
    Hope this can help.

    Warm regards

  14. Anmol Mehta
    Anmol Mehta says:

    Hi Sabina,

    Please do them in the following order…

    Surya Namaskar
    Archer Pose
    Eagle Pose

    Glad you are enjoying the website and starting your yoga practice.

    All Good Wishes,

  15. sabina
    sabina says:

    hi anmol,

    great site. i have been inspired to start a yoga session every morning. i plan to do the following : the cat cow pose, the eagle pose (along with the breath of fire ), the archer pose and surya namaskar. what would be the best order to do them?

    thanks for a wonderful site.

  16. Anmol Mehta
    Anmol Mehta says:

    Hey Tom,

    I find this exercise is particularly helpful for us meditators, especially as we have to often deal with long lasting spontaneous breath suspension during deep meditation.

    Glad you are finding some useful techniques here.



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