Introduction To Guided Meditation & Kundalini Yoga Class Syllabus – Course #101
Online Meditation and Kundalini Yoga Class
Introduction to Guided Meditation and Kundalini Yoga Class – Course #101
Welcome everybody to the Free Online Introduction to Guided Meditation and Kundalini Yoga Class. All the material for this class is available via the links on this post and you can start anytime you wish. The course covers 2 weeks, but you are of course welcome to continue on. In this post I will provide the class objectives, class details, course syllabus and participation guidelines. Please read through everything carefully so you will be able to get maximum benefit from the class. I am glad you all have taken advantage of this opportunity to deepen your spiritual practice and I hope you will make full use of it. There is, without a doubt, no material equivalent to the rewards that this path bestows.
To register please just leave a comment on this post that you are going to start the course or just send me an email at anmol@anmolmehta.com so I know what kind of participation there is.
You can read the original post here (Free Online Guided Meditation and Kundalini Yoga Class) for when the class was first introduced. Please note that the class is now ongoing and you can start anytime. I and other experienced practitioners will field all questions and issues on this feedback post in the comments section below.
PLEASE ALSO READ THE FAQ below. It addresses many of the common questions about the online classes:
FAQ For Free Online Guided Meditation & Kundalini Yoga Classes
Class Objectives:
- Pranayama Breathing exercises to build your energy and awareness.
- Kundalini Yoga Kriyas for an overall workout and building your core abdominal strength.
- Guided Meditation Techniques to promote peace, joy and insight.
Class Details:
Class Structure:
Each class/session will consist of 3 sections: Breathing exercises (pranayama), Kundalini Yoga Kriyas (sets) and Guided Meditation Practice. There are a wide range of students participating, from beginners to experienced yoga practitioners, so the exercises are designed to allow you to pace yourself. The total time will be 45 minutes / day. Most important, walk the middle path with regard to each session. DO NOT OVERDO OR OVER STRAIN and at the same time don’t have it be excessively easy either.
Required Reading:
Introduction to Kundalini Yoga
10 Important Guidelines to Kundalini Yoga Practice
Legal Disclaimer
Course Syllabus:
The following describes the 3 sections comprising the 45 minute daily yoga and meditation session for week 1 and week 2. The approximate total times for each section and set are also given. Take more rest if you need to, or if you feel comfortable do the poses and exercises a little longer within the alloted time. Each breathing exercise, Kundalini Yoga Kriya and Guided Meditation technique below is a link to the article with all the details you need.
Week 1: Each day of the first week do the following…
Breathing Exercises Section (Pranayama): Total time 5 Minutes
- Sodarshan Chakra Kriya Beginners Version: 3 minute
- Rest: 1 minute
- Breath of Fire Breathing Exercise: 1 minute
- Rest: 1 minute
Kundalini Yoga Section: Total time 20 minutes
- Spinal Warm-up Kundalini Yoga Exercises: 10 minutes
- Morning Wake-up Kundalini Yoga Exercises: 10 minutes
Guided Meditation Section: Total time 20 minutes
- Zen Meditation Technique: 20 minutes
Week 2: Each day of the second week do the following…
Breathing Exercises Section (Pranayama): Total time 5 Minutes
- Sodarshan Chakra Kriya Beginners Version: 3 minute (if you feel ready you can try the Intermediate or Advanced versions but only for 3 minutes).
- Rest: 1 minute
- Breath of Fire Breathing Exercise: 1 minute (if you feel ready do Breath of Fire for 2 minutes and then without rest move onto the Kundalini Yoga Section).
- Rest: 1 minute
Kundalini Yoga Section: Total time 20 minutes
- Spinal Warm-up Kundalini Yoga Exercises: 10 minutes
- Core Abdominal Power Yoga Exercises: 10 minutes
Guided Meditation Section: Total time 20 minutes
- Sound Awareness Guided Meditation Technique: 20 minutes
Participation Guidelines
Following are the guidelines which I suggest we follow…
- Please post all comments, questions and feedback of a public nature in the comments section of this post. This way all will benefit from the discussion. Feel free to ask questions or discuss issues, as that is one of the main reasons for this particular class format. Of course, you are free to email me as well if you would like the discussion to not be public.
- If you like, you can indicate with a comment that you have completed your daily session. Could be as short as “did it”, or of course could be questions, issues or more detailed feedback. The hardest part with a daily yoga and meditation practice is establishing consistency and regularity and I think having to acknowledge that you completed your daily sadhana (spiritual work) will help in facilitating that. In addition, your comments could inspire others as well.
- I will post all information regarding the class in the comments section below as well, so please check periodically for updates.
- Before starting your daily yoga and meditation session, take a moment and tune in to your higher self for guidance and protection. At the end of every session, visualize yourself and the world as you would like it to be.
- Do the best you can and modify the class as you require. It is more important to do something, than be overwhelmed or not do anything at all.
- I wish you all a wonderful learning and transforming experience.
hi there! I’d like to sign up for the course. I have just started experiencing anxiety. thank you
Hi Wadjet,
1- If you feel light headed, back off a bit especially from the Breath of Fire or other pranayamas. This will ensure that you develop your capacity safely and gently over time.
2. Shaking of the body is quite common during meditation. It is not usually an awakening, it is generally due to cleansing of deep seated emotions that is taking place. As you come into the state of relaxed awareness in meditation, the body gets a chance to purge itself of suppressed emotions and negative energies, which tends to manifest itself in the shaking.
It is good. Again, just don’t overdo so that the cleansing also doe not overwhelm you.
Great to see you are establishing a consistent practice.
Best,
Anmol
I have been doing the Intro to kundalini-yoga classes for about 5 days now and have a couple of questions about the happening i experienced this week. First off around the 3rd day of doing the exercises i felt light-headed. Not during the exercises but all day. Why is this? And this morning during my meditation i felt by body shake uncontrollably like an engine.My body wasn’t hot though. Was i experiencing an awakening. If so how could that be I have only been taking classes for almost 3 week.
Hey Alex,
Either way is fine actually. Some yoga, breathing and stretching before meditation can actually help you sit better, and with greater wakefulness. Also, ending with meditation can put you in the right frame of mind for the rest of your day.
On the other hand, meditating first, ensures your mind is most empty and least involved with your everyday problems and worries.
I would almost suggest to make sure you are doing that which is most important to you at this time of your life first. So that it does not get skipped due to a lack of time.
Yes, So-hum is fine to do instead of Zazen.
Best,
Anmol
Hey Anmol, how come yoga is before meditation? Shouldn’t yoga be done after to wake you up for the day? or is it that when you meditate after practicing yoga, that your body can assimilate the benefits better?
Also, i’m currently doing So-Hum meditation, so is it ok to do that instead of zazen?
Thanks, Alex :)
Hi Tasha | Eyenie,
Great to hear you guys are going to be starting the classes and glad you found us. Let me know if you run into any issues or have any questions.
Any other feedback is also most appreciated.
Best,
Anmol
Hello! I just came upon this site, and will be starting today! Thank you so much :)
I’ll be starting tomorrow. Thanks for the wonderful site.
Hi Staci,
Glad you are enjoying the site. I remember my days in grad school, where unfortunately I spent almost all my time meditating… not good :-D.
Yes you can absolutely split the practice up into its various aspects. Specially the yoga and meditation portions of this program. Yes, do try the meditation at night, it will help. Either of the two meditations in this program will help dissolve stress.
Let me know your progress.
Best,
Anmol
Hey Ric,
No it is perfectly fine to split the meditation and yoga into different sessions. Your plan of meditation in morning or night, and yoga in day is perfectly ok.
Best,
Anmol
Hi, I am interested in learning more about Kundalini yoga, and I would like to start your online class. I have been reading articles on your website off and on all day (I just found it), and I must say it is very impressive and useful. I am very inflexible (years of horseback riding, not enough stretching), especially in my lower body, and think yoga would be a great way to work on overall body flexibility and alignment. I am also a graduate student in college, and usually very stressed! I think the meditation might help me be more centered and lessen my stress level. Lastly, I would like to lose about 10-15 lbs (the “vanity” pounds, I guess) so I am thinking of trying your weight loss class after this one.
One question, though, is it okay to split the practice into several pieces during the day? I don’t have much time in the morning, so I could probably only do 20-30 minutes most mornings; also, I have trouble falling asleep (too much stress!) so I was thinking some of the meditation might be more useful at night? What do you think?
Again, great resource, thanks!!
Staci
Thanks Anmol. I was also wondering, since my environment is “always” bombarded with noise in the day, would it be alright if I meditated in the morning or at night and do yoga during the day, or should I follow up each yoga with meditation?
Hi Ric,
Any age is the right age to start yoga and meditation :-). To learn both yoga and meditation start with Course 101 (which is this course, Intro to Kundalini Yoga & Meditation).
For most of the meditations, including those in this class, do them in silence. You can use music when doing the yoga though.
Let me know your progress.
Best,
Anmol
Hi. I’d like to say that I appreciate your hard work and being able to do this all for free. I’m only 18 and I want to learn yoga. The only problem I have is that there is so much to do, I don’t know where to begin. I have started Class 100 but I would also like to do some yoga exercises. Can you tell me where to begin or can we just begin any class? Also, for meditation, would you suggest meditation music or silence. Thank you again and have a nice day.
Hi Chris,
Great to hear you are planning to take the free yoga and meditation classes. Let me know if you run into any issues or have any questions. Also, love to get any other feedback you might have.
Best,
Anmol
I want to take your online free yoga classes.
Hi Tracey,
Great to know you are not only benefiting from, but also spreading the wisdom of yoga and meditation.
You are well on the path to achieving your potential simply because you have chosen to teach. This decision, you will find, will demand that you master and live the subject matter yourself.
If I can be of any help please feel free to ask and thank you for your generous feedback :-D.
All Good Wishes,
Anmol
Anmol
First and foremost I want to Thank you for your web-site.It is Fabulous! I’m a certified Yoga teacher and Kundalini and meditaion is what I teach. I’m new at it but I have been studing feverishly. I breath it! It has brought me to heights as a person. Almost scary heights! I teach people in recovery. I myself am in recovery and I have no problem saying that. I’m taking the 2 week class and I’m on the second week and it is powerful! The energy I feel is Amazing. I want to know if you have any advice for me in the way of becoming the best that I can be, I’m very much self tought and I want more so I can spread this amazing gift to others like me. I understand that this is a lot to say in very few words. I truley want you to know that your web-site has giving me strength courage and inspiration. Thank you Thank you Tracey
Hi Johann,
Glad you found us and are planning to start the classes. Please let me know your progress.
Best,
Anmol