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.
Sk,
No, but to conserve sexual energy has many benefits and it is worth experimenting with that from time to time.
All the best,
Trupti
is abstinence necessary for raising kundalini?
Hi Vogel,
As you move to advanced meditation, where you demand to comprehend each thought as it occurs, this same thing will happen. It is summoning the energy needed for such acute observation of the subtle, thinking mind.
Feel free to move the time of your meditation as you have done.
The only other thing it can be is your body, muscles and nerves adjusting to the affects of the yoga.
Best,
Anmol
ah, something went wrong with copy paste :)
Hi, what a great website this is! very inspiring and excellent instructions. Started with the beginner’s yoga class and now i’m in my 3rd day of this #101 course. And what a benifit, great!
There’s only one thing what i don’t know what it is, maybe you can help me out?
I practice meditation already for a longer period of time but since this #101 course it’s the first time i do it immediately after the yoga excersises. I feel very good after the excersises in all of my body and i start the meditation very relaxt as well, in cross-legged position. But after a minute or something there seems starting to grow some tension next to my groins. And after some minutes i have my upper legs shaking faster and faster. It’s very hard to stay focussed on my breath so i stop the meditation and do it later. I never have any problem with sitting or with tension at other times when i meditate, only after these yoga exercises. Do you know what might cause this?
Thanks for helping me out already!
But
there’s quite some tension next to my groins.
Lisa,
Very glad to hear that !!
Onward……
Trupti
This was just what I was looking for, am just about to get started :)
Sara,
Thank you and glad to hear that you are enjoying yoga so much.
Love and Light,
Trupti
you are doing a great job..ii luv yoga..!!
It is good of you to help people get going with their own practice.
How has the response been?
Hi Anmol,
I am now on week 2 of the 101 course and I feel great! I came across your website and found it was just what I needed. I used to sit a lot during work and even after taking a few years off here and there my hip flexors were so tight I felt as if my legs where drawing up. I also had a tight ligament in my arm that runs right under my shoulder blade that is barely a dull ache now. Hooray!!!
I used to practice hatha yoga years ago and have been looking for a course that was as beneficial and transformative as that. Your course is even better and shows quicker results. My stomach is flatter and my arms and legs seem longer. I am able to do the warm ups and breathing exercises for 3 full minutes and I am increasing my time. For some reason during the meditations I am only able to stay in it for 12 minutes.
I was attuned over a distance a few years ago for kundalini reiki and I don’t think my body was ready and it resulted in physical, mental and emotional discomfort. Perhaps this will help my energy flow properly, I already feel a lot better.
I wanted to let you know that I feel so very good, calm and relaxed after completing the course work for week two, it truly is amazing. Thank you so much for providing this wonderful and useful information. : )
Hi, I’m very new to this whole thing, I did yoga before when I was pregnant with my first daughter. I’m gonna start this class in hopes of making life as a whole easier and more enjoyable. Hopefully to help me deal with the stresses and people around me. If anyone has any tips or anything at all that might be helpful I would be more than grateful. One thing i did wanna ask now, however is how would you say is the best way to deal with an outside source of stress, for example: A person with a bad attitude that refuses to leave me alone when I’m trying so hard to meditate and get my mind under control? This would be an incredibly helpful start if anyone could answer this. Thanks in advance and I hope to be a contributing part of this community!
Shashi,
Make sure you go through the “required reading” given in this course.
Also if you have never done Yoga before then doing the Beginners Yoga is always a good starting point.
Don’t forget to read the Yoga Guidelines first.
All the best,
Trupti
Hello everyone,
Do I need to prepare my body first by basic yogas or should I directly start course#101?
Camila,
Welcome!
Let us know of any issues or concerns you need addressed.
Love and Light,
Trupti
Elaina,
Welcome aboard. Glad to hear you are going forward with this.
All the best,
Trupti
Manisha,
Well what can we say – you have good friends ! :-))
Thank you for your positive comment.
Trupti
Michael,
Welcome Aboard…!
All the best,
Trupti
i am going to take this class
thank you for provinding so usefull informations. i’m from brazil and will start this today. thank you!