How to Practice Kundalini: A Practical Guide

This guide is for people who want to start practicing Kundalini yoga and need concrete, practical steps. It covers how to structure a session, which techniques to begin with, and what to realistically expect.

What You Need Before You Start

You do not need prior yoga experience to begin Kundalini. You do need:

• A quiet space where you can sit or lie on the floor for 20–60 minutes
• A yoga mat or folded blanket
• Comfortable, loose clothing -traditionally white clothing is worn in Kundalini classes, though this is optional at home
• A willingness to follow instructions precisely -timing and breath technique matter in Kundalini more than in most yoga styles

It is also common to cover the head with a light cloth or hat during practice. This is a tradition within Yogi Bhajan's system and is said to help focus energy at the crown. It is optional but worth trying.

Structure of a Kundalini Session

A standard session follows this order:

1. Tuning in -Always begin by chanting the Adi Mantra three times: Ong Namo Guru Dev Namo. This is a firm convention in Kundalini yoga. It signals to your nervous system that the practice is starting and connects you to the lineage.
2. Warm-up -Simple spinal movements to prepare the body. Spinal flex (also called Camel Ride) and spinal twist are the most common.
3. Kriya -The main body of the practice. A kriya is a fixed set of exercises done in a specific order for specific durations. Do not change the sequence or skip exercises.
4. Relaxation -Lie flat on your back (Savasana) for a minimum of 5 minutes after the kriya. This is not optional -the relaxation is when the nervous system integrates the work.
5. Meditation -A seated meditation, typically 11 or 31 minutes.
6. Closing -End by singing or reciting the closing song Long Time Sun, followed by three repetitions of Sat Nam.

Starting Exercises: What to Actually Do

Tuning In

Sit in easy pose (cross-legged) or on a chair with feet flat on the floor. Press your palms together at the center of your chest. Close your eyes and focus upward toward the point between your eyebrows. Inhale deeply, then chant Ong Namo Guru Dev Namo on the exhale. Repeat three times.

Spinal Flex (Warm-Up)

Sit cross-legged with hands on knees. On the inhale, flex your spine forward (chest opens, lower back arches). On the exhale, flex backward (spine rounds). Keep your head level -let the movement come from the lower spine. Do this for 1–3 minutes at a steady rhythm.

Ego Eradicator (Beginner Kriya Exercise)

Sit in easy pose. Raise both arms to 60 degrees, thumbs pointing up, fingers curled. Close your eyes and focus at the top of your head. Do Breath of Fire (see below) for 1–3 minutes. To end: inhale, touch thumbs overhead, exhale and bring hands down slowly. This exercise is documented to work the lungs and activate the upper chakras.

Breath of Fire

This is the most commonly used breath in Kundalini. It is done through the nose. Exhale by pulling your navel toward your spine. Inhale passively as the navel releases. The rhythm is equal -same length in and out -at about 2–3 cycles per second. The breath is continuous, not broken. Begin with 30 seconds and build to 3 minutes over weeks.

Note: Pregnant women, people with heart conditions, or those who are menstruating should avoid Breath of Fire and substitute Long Deep Breathing instead.

Long Deep Breathing

Inhale slowly through the nose, filling the belly first, then the ribcage, then the chest. Exhale fully in reverse -chest, ribs, belly. One breath cycle takes 8–12 seconds. Use this to calm the nervous system, replace Breath of Fire when needed, or as a standalone meditation.

Alternate Nostril Breathing (Nadi Shodhana)

Close the right nostril with your right thumb. Inhale through the left nostril for 4 counts. Close both nostrils briefly. Release the right nostril and exhale for 8 counts. Inhale through the right nostril for 4 counts. Close briefly. Exhale through the left for 8 counts. This is one cycle. Do 3–7 minutes. Research has shown this technique to reduce stress hormones and improve respiratory function.

Choosing a Kriya

There are hundreds of documented kriyas in the Kundalini tradition. For a beginner, start with one of these:

• Kriya for Beginners -covers basic spinal movements and introduces the main breath techniques
• Kriya for the Immune System -15–20 minutes, accessible, well-documented
• Kriya for Elevation -one of the most widely taught sets, suitable for intermediate beginners

All official kriyas from Yogi Bhajan's tradition are available through the KRI (Kundalini Research Institute) and the 3HO website. Use only verified sources for kriyas -the sequence and timing are specific and should not be improvised.

Meditation: A Simple Starting Point

If you are new to Kundalini meditation, begin with Kirtan Kriya. This is one of the most studied Kundalini meditations in clinical research, including a well-cited 2015 study by the Alzheimer's Research and Prevention Foundation showing improvements in memory and stress markers.

How to do it:

• Sit with a straight spine, eyes closed
• Chant the sounds Sa Ta Na Ma repeatedly, cycling through them
• Touch thumb to index finger on Sa, middle finger on Ta, ring finger on Na, pinky on Ma
• Do 2 minutes aloud, 2 minutes in a whisper, 4 minutes silently, 2 minutes whisper, 2 minutes aloud
• Total: 12 minutes

How Often to Practice

Kundalini tradition recommends daily practice. Even 20 minutes daily produces more consistent results than a 90-minute session once a week. The 40-day commitment is a well-known convention in this tradition -practicing the same kriya or meditation every day for 40 days to establish a new pattern in the nervous system.

Try it: Commit to one of the above breathing techniques for 10 minutes every morning for two weeks. Keep it simple and consistent before adding more.

• Use our gematria calculator to explore the numerical value of your chosen mantras like Sat Nam or Wahe Guru.