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. Anmol Mehta
    Anmol Mehta says:

    Josh / Wendy / Tyane,

    Great to hear you are all going to join this class. Let me know if any of you run into any issues or have any question. I appreciate any other feedback as well.


  2. josh
    josh says:

    Dear Anmol,
    thank you for this. i am looking forward to participating and changing my life with this course.—-josh

  3. Anmol Mehta
    Anmol Mehta says:

    Hi Bri,

    You can do more than one class at a time, if you have the motivation and time. You can certainly include sets from other classes to enhance your yoga program.

    Just don’t overdo it as some of these exercises and pranayamas are quite powerful.

    Let me know how it goes.

    All Good Wishes,

  4. Anmol Mehta
    Anmol Mehta says:

    Hey Maria,

    Great to see you are on your way.

    1. There is a video for Morning Wake-up Exercises. It should be with the article on the following page…

    Morning Wake-up Kundalini Yoga Set

    2, A light diet is great for your health in general (unless you are significantly a Vata person – see Intro to Ayurveda for more info on that).

    But very important, as you found out, is try not to eat anything heavy at least 2-3 hours before doing your yoga program. Unless you have a fastish metabolism, I would say 3 hours is best, or do the yoga first thing in the morning – hard to beat that.

    3. Do the best you can, even a little a day will make a big difference. Often people don’t do anything since they keep planning to do everything perfectly. Just keep going as best you can, the rest will take care of itself.

    Thanks a bunch for all your great feedback and comments.


  5. Maria
    Maria says:

    I couldn’t imagine how time runs so fast because I completed the whole session yesterday and today as well. This means I completed 6 days of Yoga 101.

    Yesterday was really good. I fasted the whole day and my diet as well was only freshly squeezed apple juice and apples and water.

    Today, I’ll try to eat the same (fruits, veggies, honey & other sweet stuff) as much as I can.

  6. Maria
    Maria says:

    I did it!

    I completed the whole session but I started at 3:30 P.M. and it seemed during Yoga Stomach Grind, I felt as though my digestive system was heavy. Maybe, it was because of pan-fried fish, little rice & couple of cookies that I ate an hour before yoga.

    I think early morning is best time for yoga. As well as, the diet should be what is suggested: fruits, veggies, nuts, seeds, honey & other sweet stuff. I’ll try next day to eat only this foods while on yoga.

    Thanks for the opportunity!

  7. Maria
    Maria says:

    It’s my third day today of Yoga 101. I hope I can complete the whole session because yesterday, though, I did it at 6:15 A.M. when all kids were still asleep but 15 mins later my hubby came and wondering what am I doing. I stopped and attended him instead. While on first day, I couldn’t meditate because kids were asking for breakfast. I hope today, the session is complete one.

    You know what, Anmol, since there are no videos for Morning Wake Up Kundalini Yoga Exercises, I used instead the Wk 2’s Core Abdominal Power Yoga Exercise. Is this alright? I think I am more inclined when exercises are shown on videos rather than on text.

    Is it ok to do as well Weight Loss Yoga Exercises while also doing Class 101?


  8. bri
    bri says:

    i’m wanting to start tomorrow… do you advise doing multiple classes at the same time?… (i’d like to try the kundalini yoga and the yoga for weight loss simultaneously unless you’d advise otherwise…

    thank you.

  9. Maria
    Maria says:

    Hello Anmol,

    May God Bless You for extending your time and patience to attend to this great informative site. Best of all, you give them FREE.

    I was googling to attend a yoga class and I found your site. Good that I bookmarked it right away!

    Today, I started 101 Yoga class. I spent maybe 2 hours because I read and reread the texts, as well as, viewed and reviewed the videos so that next day, I won’t be reading and viewing the exercises again.

    Seems fine for me the first day.

    Thanks again,


  10. Anmol Mehta
    Anmol Mehta says:

    Hi Sheilagh,

    Great to hear you are going to start the online classes. Let me know if you run into any issues.

    New courses are also going to coming online soon, so be on the lookout for them as well.

    All Good Wishes,

  11. Sheilagh
    Sheilagh says:

    Just letting you know that I am going to start this class tomorrow. I am a single working mom with little time to get to the yoga studio and am so excited to have found this site. Thank you.

  12. Sharon
    Sharon says:

    Thank you Amnol

    Thank you for your time, dedication and love in providing this site

    Tonight I will continue reading the many articles provided and tomorrow I will commence my exercises.

    Love and blessings


  13. Anmol Mehta
    Anmol Mehta says:

    Hey Ashton,

    Great to hear you are going to give it a whirl. Thats the only way to find out. I am sure you will find it beneficial. Let me know if you run into any issues or have any questions.

    All Good Wishes,

  14. Ashton Galloway
    Ashton Galloway says:

    I am very excited about this Yoga class. I hope I benefit well from it. I’ve never tried yoga beforebut, I hear that it’s very helpful.

  15. Anmol Mehta
    Anmol Mehta says:

    Hi Narayan,

    Great to hear of your interest in the yoga and meditation classes. This class is very good to for learning kundalini yoga and silent meditation.

    As you have practiced meditation already for a long time, you may wish to try the advanced insight meditation technique which is the part of the Silent Mind Meditation Program. Here is the link to that techique…

    Silent Mind Meditation Technique

    Have patience with the technique above as it is quite advanced.

    Let me know if you have any issues, any other feedback is also appreciated.



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