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 ClassAll 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 so I know what kind of participation there is.

Guided Meditation

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:

  1. Pranayama Breathing exercises to build your energy and awareness.
  2. Kundalini Yoga Kriyas for an overall workout and building your core abdominal strength.
  3. 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

Kundalini Yoga Section:  Total time 20 minutes

Guided Meditation Section:  Total time 20 minutes

Week 2: Each day of the second week do the following…

Breathing Exercises Section (Pranayama):  Total time 5 Minutes

Kundalini Yoga Section:  Total time 20 minutes

Guided Meditation Section:  Total time 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.

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436 replies
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  1. amit
    amit says:

    dear anmol,i have gone through your websites of kundalini awekening they are good,but for me what i need is i feel presence and guidance live of guru. i stay in pune ,india,do you know anyone who can help me in pune.india.

    warm regards
    amit misal,pune,maharashtra,india

  2. Allison
    Allison says:

    I have read the information and taken one live class at a center near my house, I’d like to start the class today.

  3. Shanna
    Shanna says:

    Hi Anmol. Thank you so much for making such a wonderful resource available. I can’t wait to get a daily practice under way. I have tried to make up my own programs from the pieces of info I have found previously in other places and have started and stopped several times. I have had problems with willpower and much of it, I think, comes from being overwhelmed by a lack of structure in my practice. I am excited to start this program, and with this space to share and learn from others on the same path, I feel more confident that I will be able to incorporate yoga as a daily part of my life. I am so happy and encouraged to have found this space.


  4. Leigh Ann
    Leigh Ann says:

    Days 9,10 and 11 complete on the 20th,21st and 23rd respectively. I was a bit under the weather yesterday but feeling much better.

  5. Ivan N.
    Ivan N. says:

    I am currently residing in Japan and will be starting your course today, 11-20.

    It`s time to begin a new career and move back to the States after 9 years abroad. Stressful indeed!

    God bless.

  6. Leigh Ann
    Leigh Ann says:

    Days 7 and 8 completed.

    Thank you for your reply regarding my experience during the storm. I enjoyed the Core set very much. Appropriate that increasing willpower was mentioned as I overslept and am posting so late because I had to rush to an early meeting. I thought perhaps I would skip my practice today but found myself not wanting to end the day without it and was rewarded. :)

  7. Anmol Mehta
    Anmol Mehta says:

    Hi Su Kim,

    Great to hear you are going to start the online classes. Mother of three boys…. oh baby. I have 2 boys, youngest being 2 years old… I can easily imagine your plight :-P.

    Let me know if you run into any issues and I appreciate any other feedback you can offer.

    All Good Wishes,

  8. Anmol Mehta
    Anmol Mehta says:

    Hi Leigh Ann,

    I really liked your example with the storm. That is really the true challenge of life. To be at peace despite the storms that life inevitably brings our way :-). Reminds me of the example of being like an Ocean, where if we reside in our depths there is great stillness, even though above on the surface a great storm might be raging.


  9. Su Kim
    Su Kim says:

    Hi Anmol,

    I’d like to sign up. I’m a mom of three boys (the youngest being 8months). Before kids, I had a very good fitness level. Now…. I need to regain my strength, fitness level, stamina and most importantly, have a clear mind to deal with everyday stress. Thanks so much for doing this for free…and online! I’ve been unable to take any classes due to the lack of babysitters!

    Thanks so much!

  10. MeccaM
    MeccaM says:

    I absolutely love everything I have read here so far. When I find a printer, I will print and read more thoroughly. My eyes kind of hurt while reading online.
    Now I find myself looking for videos of kriyas/pranayama/meditation. I want to try more with you as my guide.
    I learn quicker while watching or listening. Is there a quick link section to the videos?
    Thank you,

  11. Leigh Ann
    Leigh Ann says:

    Day three, completed. There is a storm here today. During my meditation I found myself comparing it to the storm I am experiencing in my personal life, both being a bit unsettling. As I counted my breath, listening to the rain I remembered how sky is after a storm, how the air is clearer, how trees of freed of dead limbs. I see that both storms are just as they should be and found such joy and beauty in the moment. I will be sure to remember this moment when either storm frightens or disturbs me.
    Be well.
    Leigh Ann

  12. Anmol Mehta
    Anmol Mehta says:

    Hi Leigh,

    Great to hear you have starting the course and thank you for providing ongoing feedback.

    I can tell you it is very inspiring and encouraging to others when they read the progress fellow practitioners are making.


  13. Leigh Ann
    Leigh Ann says:

    I’ve been coming here for a couple weeks, reading and incorporating various things into my practice. Now that I am comfortable and familiar with the site, I’d like to sign up for this course and have completed day 1. :)

  14. Leigh Ann
    Leigh Ann says:

    I just wanted to say thank you for making these videos and articles so easily accessible. I’ve learned much from both and have benefited a great deal.
    Be well and again, thank you.
    Leigh Ann


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