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.
Good morning Abnol. I found your introductory videos on u-tube about opening 3rd eye chakra very enlightening. I want to start this course in order to gain spiritual matureness, happiness and wealth. I am convinced that your material will guide me to reach my objectives, which I am deeply greatful for.
Best Regards,
Namaste,
Johann
Hi Amechi,
Great to hear you have started the class. Let me know how you make out, always appreciate the feedback.
Best,
Anmol
Hi Steve,
Wish I lived in California :-D, but am here all the way on the other coast in NJ. Best of luck with the videos.
Namaste,
Anmol
Hi Koko,
Glad you are enjoying and benefiting from the site. Let me know how your progress.
Best,
Anmol
Hi Nathan,
Great to hear the good news. I am sure the yoga practice will complement your meditation well. Thank you for your kind words.
All Good Wishes,
Anmol
I have started this class and am looking forward to the benefits and the flexibility that come also thank you for the assistants!!!
Great site. I have spent about 4 hours looking through it today. I plan to start this course tomorrow morning. I look forward to it.
Hi Anmol, I have read every thing I can about this class and I believe that if Kundalini Yoga is as greatly beneficial as meditation has been for me than it will be a wonderful addition to my sadhana. I have let go of my addictions a few weeks ago with the help of meditation and I look at every thing much differently than I used to. I am 100% devoted to these spiritual practices and am ready to progress on my journey. I also just want to say that this site is one of the best, truthful, and most extensive I have ever been to. I really appreciate the knowledge you’ve made available here, thanx so much.
Hi Anmol,
I am looking for yogis to be in meditation and Kundalini videos. Your site is nice. I was wondering if you live near me in california?
Namaste,
Steve
Yoga Video and DVD guy at MyYogaVideo.com
Hey Chis,
1. Absolutely, the Navel center responds best when attacked by a variety of approaches. Nabhi Kriya is certainly also very good for developing this center.
2. The course has other meditations designed for doing after the set, so I placed SCK before. If you are just doing a physical kriya and SCK, you can end w/ SCK and then rest up.
If you can sit for longer periods they you can do set, SCK, rest, then other meditations given above as well.
Great having your input on the website.
Best,
Anmol
Hey Anmol,
thank you for this glorious website.
I have a few questions regarding morning sadhana:
1. What do you think about a day to day shift between Nabhi Kriya and your “Core Abdominal Power Yoga Exercise” for attacking the Nabhi Ckakra?
2. Is it not better to do Sodarshan Chakra Kriya after the Kundalini Yoga Set?
(My SCK practice is around 11min)
Kind Regards,
Chris C
Hi Amy,
Were you doing Breath of Fire with some of the exercises? If so that can take some time to master. 2 suggestions…
1. Stop Breath of Fire and switch to normal breathing if you feel dizzy. Slowly work Breath of Fire into the exercises. For exercises w/o Breath of Fire make sure you are tune the inhalation and exhalation down a bit till you become more comfortable.
2. Slow down and do less at first and build up slowly.
Although it is understandable you are feeling a little dizzy, I would rather you modify the breathing and intensity to a level where you don’t feel dizzy and then work your way up from there.
Your capacity will improve rapidly over time though, it always does so don’t worry about that, just go at a comfortable pace initially.
Let me know your progress.
Best,
Anmol
Hello!
I just watched the spinal warm-up video and followed along and had one question – most of the exercises caused me to feel light-headed or dizzy, is this normal for a beginner? Is it possible I was doing something wrong?
I’m really interested in doing the 101 class. Thank you for posting all of this information!
Amy
Hi Beth,
Hope you found everything to be clear. If not please feel free to ask any questions you run into. Any other feedback is also most welcome.
All Good Wishes,
Anmol
Hi Corrina,
Great to hear you are going to take the introduction to meditation and kundalini yoga class. Let me know how it goes.
Best,
Anmol
Hi Jennifer,
Glad to hear you are trying out the yoga and meditation videos. Let me know how it goes.
Cheers,
Anmol
Hey Charly,
Yes, the blog and classes certainly do require a lot of love and attention… glad though to see others finding this resource and taking advantage of it. Let me know how the class is working out for you.
Cheers,
Anmol
Hi Sally,
Great to hear you are taking the online classes. Let me know if you run into any issues or have any questions.
Best,
Anmol
Anmol,
Thank you for your efforts in making this material available to all.
Today, I have prepared myself to begin the course, printing out the materials which I will need to follow along, as well as reviewing the videos to ensure that I understand the proper procedures.
As it is already noon time, and I have much yet to accomplish today, my intention is to begin this practice tomorrow morning.
Again, I thank you and bless you for sharing your gifts.
Learning to fly with the angels daily,
Beth
Hi Anmol,
I would like to join class 101. Thanks for providing all this great information!
Best wishes,
Corinna