Kundalini Yoga

Kundalini Yoga Set: Morning Wakeup Series

Kundalini Yoga Morning Wake-up Set

Yoga Reference: Yoga Sets:

The following Yoga set comes from the ancient science of Kundalini Yoga.  This Kriya (set) is one which encompasses many of the daily recommendations of Kundalini Yoga. It can be done anytime of the day although it is best done in the early morning hours.  The Pranayam (breathing exercise) used for most of this set is the Breath of Fire, which is described first.  The exercises below it, should be done in sequence without taking a break in between if possible.  Before practicing this set please read the 10 Guidelines for Kundalini Yoga Practice post first. 

This set is ideal for beginning a Kundalini Yoga practice and done regularly can help form a very good base 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.

Kundalini Yoga

Breath of Fire:

a. Description: Breath of Fire (BOF) is rapid breathing through the nose with equal emphasis on the inhalation and exhalation- like very fast sniffing.  Keep the abdomen relaxed and allow it to pulse automatically with the breath.  Remember that the breath is not taken in very deep and the pace is fast, about 3 cycles per second.

b. Breath:  Breath of Fire

c. Duration: As described below per exercise

d. Benefits: Breath of Fire is the breath to do when you want to increase your energy and quickly oxygenate your blood.  It generates heat it the body, helps detoxify your system and brings your entire system under one rhythm.

e. Notes: If you feel dizzy slow down the force and/or speed at which you are doing the breathing.  Or you can substitute Long Deep Breathing for BOF until you feel ready to switch to BOF again.

1. Modified Rowing: 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 and then lean forward the same distance. Continue at a moderate pace.  

a. Breath: Inhale back – Exhale forward

b. Duration: 1-3 min

c. Benefit: Opens up the Solar Plexus and promotes flexibility in hamstrings and hips.

d. Notes: Your knees may bend slightly but elbows should remain straight. Curl your toes back towards you to accentuate the stretch in the calves.  

2. Single Leg Extension: Sit up with both legs extended.  Raise your left leg. Hold your toes/foot with both hands. Switch legs.

a. Breath: Breath of Fire

b. Duration: 1-3 min / leg

c. Benefit: Stretches the Sciatic nerve and hamstrings.

d. Notes: 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.

3. 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.

a. Breath: Breath of Fire

b. Duration: 1-3 min

c. Benefit: Helps the immune system.

d. Notes: Press your hips upwards towards the sky. Rest your head on your collar muscles.

4. 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 away from you, raise your head slightly and stare at your toes.

a. Breath: Breath of Fire

b. Duration: 1-7 min

c. Benefit: 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. Notes: To modify you can do this position with your legs bent or do one leg at a time.

5. 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.

a. Breath: Breath of Fire

b. Duration: 1-3 min

c. Benefit: Works on the digestive system.

d. Notes: If your back of neck hurts it means your digestive meridians need work.

6. Eagle Pose: Sit in Easy pose (cross legged simple, also called Sukh Asan). Raise your arms out to the sides and up 60 degrees. Make a fist then point your thumbs up towards the sky. Keep your head up and elbows straight.

a. Breath: Breath of Fire

b. Duration: 1-3 min

c. Benefit: Works on the Magnetic Field

d. Notes: Try to keep your arms up.

7. Corpse Pose:  Lie on your back and have your arms out to the sides about six to twelve inches away from your body with the palms turned slightly upwards.  This posture is also called Shav Asan.

a. Breath: Relaxed

b. Duration: 5 min

c. Benefit: Allows the body to consolidate the gains from the previous exercises.

d. Notes: Try to consciously relax your entire body.

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15 replies
  1. Surdip
    Surdip says:


    I performed the whole set this morning, after doing the breathing and other exercises in the 6 weight loss tips article. Though I’m FAR from perfect, it left me feeling enormously relaxed but energised at the same time :) THANK YOU!
    One or two questions though:
    – With the Single Leg Extensions, may I use a towel wrapped around my foot to perform the move?
    – The Bridge pose was quite challenging. Should my head roll forwards or backwards? And, my legs should be bent at the knee with pelvis thrusting upwards? Or legs straight out?

  2. Trupti Mehta
    Trupti Mehta says:


    Hey nothing wrong in fueling yourself up before starting :)

    I would recommend starting your practice slowly and gradually building it up – this will help.

    All the best,

  3. Vanes
    Vanes says:

    Thank you infinitely for allowing me and many others to access this practical and inspiring source of information.
    I am particularly keen on developing my Kundalini practice, but each time I attempt to undertake an early morning session I get nauseous and sometimes dizzy. As you can imagine, this is having a negative impact on how I approach yoga as a whole. I find I must at least have a hot drink, preferrably a mug of sweet hot chocolate before I start my practice. Is this advisable, as I notice that you advise to practice on an empty stomach?

    Sat Nam


  4. shobha
    shobha says:

    This set is really very good. It is part of my daily yoga/pranayaam. Over the time I am finding many ,many benefits. Thanks.


Trackbacks & Pingbacks

  1. Meditation Techniques For Beginners » Blog Archive says:

    […] 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. […]

  2. […] There is another problem that sometimes comes up with regard to becoming an early riser and that has to do with health and energy.  Having good physical, emotional and mental health will go a long way in helping you, not only sleep better, but also in providing the necessary energy to kick-start the day bright and early.  If you find yourself lacking energy and feeling depleted there is no better cure for that than exercise and Yoga.  Here is a nice beginner Kundalini Yoga Kriya (set) that covers many aspects of your being and will help build your energy and health.  The kriya is actually called Morning Wakeup Series and ironically should be done in the morning when you wake up. This Kundalini Kriya, in a short time with regular practice, will help you overcome any energy issues that were hampering you from getting up early. […]

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