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 Anmmol , I am ver eager to learn the Yoga Pranayama all those correctly ,I do Yoga in ome , but I want perfect training from you , so pls train me in this .
finishing up day 3 of week 1, and i am already seeing positive results :)
Dear Robin,
Welcome! We also have Beginners Meditation and Beginners Yoga courses. You will find these on the online classes page.
All the best,
Trupti
I am very interested in learning meditation and yoga for beginners thanks for offering this course.
Lena | Lionel | Susan | Cecil,
Glad to have you on board. Hope all is going well.
Thank you for your positive comments.
Love and light,
Trupti
I am eager to start. Thank you!
I am looking forward to revisiting meditiation with your course. Thank you for offering it.
Hi,
Starting this class.
Thanks for the opportunity.
Hello Anmol,
I am excited to have found your website and online classes! I have been working on releasing fears from this and past lives as they have affected my life and those around me. I have come a long way but know there is more work to do and then i find you!! I am going to start with the Intro to Kudalini Yoga and Med and start in the morning. I am excited and will keep you up with my progress.
Thank you again!
Lena
Anmol, i have been practicing what i believe to be kundalini yoga, is this correct…
on an in-breath i draw in what feels like tingling electricity that eventually collects on the crown of my head,continuing this causes me to feel pressure and a cold sensation on my head. i’ve been doing it years originally starting the flow by clenching my groin muscle but now i can start the flow from my head and it soon collects on my crown.feelings of love and calm usually initiate it more.
any thoughts? am i doing it right? it all originated from developing the feelng i got when you have shivers (shiva’s?) up your spine i wonderd if thats where the saying came from; shiva?
thanks!
Luke
I did the first morning of this practice. I noticed that toward the end, when I was doing the meditation by body cooled down considerable.. almost becoming cold. Is this normal? Thank You
Faith
Hello,
I have been looking for a Kundalini beginning, and stumbled across this site. It held my attention so I started to browse. I am excited to start, and for the duration of this week am reading through everything to get myself acclamated. I will start the practice next week early in the morning. I expect it to be intense, as I am also starting my training in massage therapy, and am looking foward to the two things benefiting the other. I have a lot of issues with congestion, and as the weather has just started cooling, I see this flaring up, and have purchased a Netti Pot, which I will be starting this morning so as to get used to it. I think that will be extremely helpful to keeping me cleared up so as to be able to do the breathing exercises more effectively as well as curb this issue I’ve had for years.
I am very excited and grateful to have found you. I am a single mom and have a toddler and going to a class outside of home, and arranging for childcare and working a class into a busy schedule is very hard. I love that I can get up very early in the morning and do this, as this would be the way I want to start my day, and that day is going to be starting at about 5:15 am.
Thank You
Faith
Hi
Ive done some yoga in the past but never at home, but reading through your program, im really looking forward to trying it out. I would like to start tomorow.
I would like to start today
Anmol,
Do you still teach in NJ?
Saumil
Hello Anmol,
I finished my 5th session in the beginners class. It should have been the 6th, but yesterday started as soon as I woke up with many errands. This morning I began as soon as my eyes opened from sleep, about 7:00a.m. This is the earliest I have been up in a while.
Thank you again so very much for your site, I look forward everyday to reading and doing what I have read.
Best regards,
Angela
I just finished my 2nd morning.
hi anmol, i have stumbled upon this website by sheer chance, as i have been looking up different aspects of kundalini meditation. I haven’t practiced any yoga or meditation before, but i am a very open – minded person, and would like to start my path of spiritual enlightenment, i have read about other types of meditation, and this one seems to appeal to me more than others. Does one need to have been practicing other meditation and yoga techniques before starting kundalini? this website seems really informative, very useful. Thanks for giving so many people the chance to begin and develop there techniques.
Good morning Anmol!
Just finished my 1st morning of the online beginners class. I want to know if after the Zen Meditation is it wise to do another set of something else such as weight loss or heart chakra? Or if not the weight of heart which ones do you recommend. I really want to get my tummy flattened.
Have a great day!
Angela
Dear Bindu,
Thank you for sharing your experiences with us. My thoughts…
1- The jerks and colors are the result of paths opening up and are not unusual to have happen early in one’s practice.
2- The chakras do not open in any sequence, it can be random.
3- You are on the right track. At the very end Shiva (Gyana) and Krishna (Bhakti – Love) are United. Truth and Love are one and the same. The joy and love you feel, work to integrate that into your daily life.
So…
Live wisely, affectionately, honestly and courageously – that is the starting point. Access to Infinity will grow from there.
All Good Wishes,
Anmol