10 Kundalini Yoga Kriyas for Awakening The Kundalini Shakti
Kundalini Yoga is a powerful and transformative practice that aims to awaken the dormant Kundalini Shakti (divine energy) residing at the base of the spine. By using a combination of postures, breathing techniques (pranayama), chanting (mantras), and meditation, Kundalini Yoga helps release this energy and allows it to rise through the chakras, leading to heightened spiritual awareness, balance, and vitality.
Here are 10 Kundalini Yoga Kriyas (spiritual exercises) that can help in awakening the Kundalini Shakti:
1. Kriya for the Awakening of the Kundalini
- Purpose: This is a full-body exercise designed to awaken the dormant energy at the base of the spine.
- How to do:
- Sit in a comfortable seated position with your spine straight.
- Begin with deep breathing(long, deep breaths).
- Inhale deeply, then perform the Sat Kriyaby raising your arms overhead and chanting “Sat” on the inhale, and “Nam” on the exhale, engaging the navel and pumping it towards the spine.
- Perform for 3–11 minutes.
2. Spinal Flex (for energy activation)
- Purpose: A simple, powerful practice to activate the spine and energy flow.
- How to do:
- Sit in a comfortable position with your legs crossed (Sukhasana or Padmasana).
- Place your hands on your knees, keeping your spine straight.
- Inhale as you arch your back and bring your chest forward, pulling your shoulders back.
- Exhale as you round your spine and bring your chin toward your chest.
- Repeat this for 3-5 minutes.
3. Breath of Fire (Kapalbhati Pranayama)
- Purpose: Stimulates the energy at the base of the spine and activates the Kundalini
- How to do:
- Sit in a comfortable seated position with a straight spine.
- Take a deep breath in and begin exhaling in short, rapid bursts through the nose (like a pump), using the diaphragm to push the breath out forcefully.
- Inhale naturally as the belly expands.
- Perform for 1-3 minutes, increasing the time with practice.
4. Sat Kriya
- Purpose: A powerful practice that activates the navel center and stimulates the Kundalini
- How to do:
- Sit on your heels with your spine straight.
- Raise your arms over your head with your elbows straight and your fingers interlaced except for the index fingers, which are pointed upward.
- Chant “Sat” on the inhale and “Nam” on the exhale, pulling the navel in and out with each breath.
- Perform for 3-11 minutes, and finish by holding your breath in for a moment and then exhaling.
5. Kundalini Snake Pose (Cobra Pose)
- Purpose: To awaken and direct energy up the spine.
- How to do:
- Lie down on your stomach, with your palms pressed firmly on the ground under your shoulders.
- Inhale and slowly lift your head, chest, and upper body up, arching your back into a gentle cobra shape.
- Look upward and hold for a few breaths, then slowly lower your body back down.
- Perform for 1-3 minutes.
6. Frog Pose (Bhekasana)
- Purpose: Opens the hips, stimulates the root chakra, and helps activate Kundalini.
- How to do:
- Begin by squatting with your feet flat on the floor and knees wide apart.
- Place your hands on the floor in front of you.
- Inhale and jump, bringing your legs behind you and your body into a plank position.
- Exhale and jump back into a squat, keeping your spine straight and your feet flat.
- Repeat for 2-3 minutes.
7. Kundalini Shoulder Shrugs
- Purpose: Awakens and strengthens the Kundalini energy while relieving tension in the upper body.
- How to do:
- Sit in a comfortable position with a straight spine.
- Inhale deeply as you lift both shoulders toward the ears.
- Exhale fully as you release the shoulders back down, pulling the shoulder blades towards each other.
- Continue for 2-3 minutes.
8. Sufi Grind
- Purpose: This movement works with the spine and energy flow, activating the Kundalini Shakti.
- How to do:
- Sit with your legs crossed and your hands resting on your knees.
- Begin gently rotating your torso in a circular motion, moving your shoulders and hips.
- Gradually increase the movement as you inhale and exhale deeply.
- Perform in both directions for 2-3 minutes each.
9. Spinal Twist (Ardha Matsyendrasana)
- Purpose: Enhances spinal flexibility, stimulates energy flow, and opens up the heart chakra.
- How to do:
- Sit with your legs extended and your spine straight.
- Bend your right knee and place the foot on the outside of the left knee.
- Twist your body to the right, placing your left elbow outside your right knee.
- Hold the position for 30 seconds to 1 minute, and then repeat on the other side.
10. Meditation for Awakening the Kundalini
- Purpose: Deep meditation that focuses on awakening the Kundalini Shaktiand rising up the chakras.
- How to do:
- Sit in a comfortable position with your spine straight.
- Close your eyes and focus on the space between your eyebrows (the third eye).
- Visualize the Kundalini energyas a coiled serpent at the base of your spine.
- Imagine the energy rising through each of the seven chakras, activating each one as it ascends.
- Stay in this meditation for 10-20 minutes.
Conclusion:
These Kundalini Yoga Kriyas are powerful tools for awakening the dormant Kundalini Shakti and allowing it to rise through the chakras, promoting physical vitality, mental clarity, emotional balance, and spiritual awakening. It’s important to approach these practices with respect, patience, and a sense of awareness, as the awakening of Kundalini energy can be a transformative and intense experience. If you are new to Kundalini Yoga, it’s recommended to practice under the guidance of an experienced teacher.