From Vinyasa to Ashtanga to Katonah, there are many different types of yoga. But one variation that has become increasingly popular recently is Kundalini Yoga . The reason: Proponents of the practice say it gives them a huge energy boost and helps de-stress . Some people even say that it has helped them regain their passion and have a purpose in life.
It sounds too good to be true? Below we explain what Kundalini yoga consists of, the benefits of this practice and the postures for beginners that will help you start practicing it.
What is Kundalini Yoga?
As in any yoga class, you will do hip curls and planks, but what sets Kundalini yoga apart from other types of yoga is that this discipline focuses on using your breath to harness the energy within you . Through meditation and chanting, Kundalini yoga promotes self-awareness and tranquility .
What are the benefits of Kundalini Yoga?
There are thousands of Kriyas in Kundalini yoga, and each posture within a Kriya is specifically designed to strengthen different parts of the body, such as the endocrine or nervous system .
When you deliberately practice Kundalini yoga, you enhance your nervous system to handle and integrate the powerful life energy inherent in your body.
It may sound a bit idealistic, but science supports these claims: A 2018 study from the International Journal of Yoga Therapy suggests that Kundalini yoga can help reduce symptoms of generalized anxiety disorder, calming feelings of restlessness and nervousness .
Another 2017 study, which investigated a group of 26 people who taught Kundalini yoga classes for three months, found that practicing Kundalini yoga can help lower cortisol levels and perceived stress .
Finally, some research suggests that Kundalini yoga can also help prevent cognitive decline and alleviate symptoms of depression .
The positive effects of Kundalini yoga on mental health, in particular, can make a huge difference in the way you approach life, which brings us to the next point: Kundalini awakening .
What is Kundalini awakening?
Many people who practice Kundalini yoga claim to experience a Kundalini awakening, which is described as when the life force energy within you rises from the base of the spine . You know that you are having a Kundalini awakening when you have more energy, vitality, mental clarity, and greater awareness. This fleeting feeling allows you to focus on the opportunities in life, rather than the problems that stand in your way.
In general, you can feel a sense of lightness inside , and you will notice that your mind is clearer and you do not have as many thoughts and conversations with yourself. In short, you remove your worries and / or fears to feel more at peace .
Is Kundalini yoga a good exercise?
Although the goal of Kundalini yoga is not necessarily to improve strength and flexibility like other types of yoga, it is still a good exercise because it has unique variations of the more popular yoga poses that can challenge your body in new ways . Most Kundalini yoga classes last more than an hour, sometimes 90 minutes, so you will be active for quite some time.
Kundalini yoga poses for beginners
Since the foundation of Kundalini yoga is to use the energy that comes from the spine , it is not surprising that many of the poses you do in class help you improve the strength and flexibility of the posterior chain (the external obliques , the erector spinae, calves, hamstrings, multifidus and glutes). Cat-cow pose, spinal flexion, and hip twists are some of the yoga poses that you will also find in beginner Kundalini yoga classes.
However, some yoga poses are unique to the practice, such as the frog . This is a great pose for improving energy and vitality as it helps move energy from the first three body centers (chakras) up the spine.
How to do the frog pose
- Stand on a yoga mat and place your heels together with your toes facing outward.
- Lower your body by squatting and lifting your heels off the mat but keeping them together.
- Place your fingertips on the mat and align your knees over your toes.
- Inhale as you lift your hips up and straighten your legs .
- Exhale and return to the squat position .
How to do the archer stance
Another classic Kundalini yoga posture is the archer . This movement develops the navel center , willpower and courage . In addition, it strengthens the whole body, which attracts opportunity and prosperity to your life. Follow these steps to do this pose:
- Step your right foot forward with your toes facing the front of the mat and your left foot back, about 20 inches apart. Turn your left foot 45 degrees with your heel back and your toes forward.
- Bend your right knee and your fingers in the palms of your hands, thumbs up .
- Pull the left elbow back as if you were pulling a bow and arrow, with the left fist near the left shoulder and the right arm extended forward parallel to the ground.
- Focus your gaze beyond the right thumb to infinity.
Ego Eradicator Posture
- On a yoga mat, sit cross-legged and raise your arms to a 60-degree angle to the sides, keeping your elbows straight and your shoulders down.
- Move your head back .
- Bend your fingertips toward the base of your fingers , stretch your thumbs back, and bring them together. Keep my eyes closed and stare up.
- Begin breathing , quickly and with a certain rhythm .
- Inhale deeply and lift the tips of your thumbs to bring them together above your head. Then open your thumbs.
- Exhale and relax your arms at your sides .
Bibliography
- Gabriel, MG, Curtiss, J., Hofmann, SG, & Khalsa, SBS (2018). Kundalini Yoga for Generalized Anxiety Disorder: An Exploration of Treatment Efficacy and Possible Mechanisms. International Journal of Yoga Therapy , 28 (1), 97–105. https://doi.org/10.17761/2018-00003.
- García-Sesnich, J., Flores, M., Ríos, M., & Aravena, J. (2017). Longitudinal and immediate effect of Kundalini Yoga on salivary levels of cortisol and activity of alpha-amylase and its effect on perceived stress. International Journal of Yoga , 10 (2), 73. https://doi.org/10.4103/ijoy.ijoy_45_16.
