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.