Most of the world seems like it’s in the dark when it comes to the ancient science of Kundalini.

They may have heard about it in passing and scoffed at the idea that there was a hidden force in their bodies, undetectable and unnoticeable. This is mostly because many spiritualists and psychics misguide people when it comes to this important subject. After all, it’s hard for a person to relate something so abstract and subtle, without knowing any of the benefits of understanding this ancient science…especially when it necessitates mental and spiritual work.

But in all cases, kundalini is dormant from birth.

And once awakened, the dormant energy shoots up the spine, causing many important changes. Perhaps the most important of these is the opening of the chakras, the energy centers that govern our energetic body. All seven must be open in order for the Kundalini to rise. There are many people who have dedicated their whole life to awakening their Kundalini by practicing meditation and spiritual work. It really does take that much effort. If you are one who is attuned to the universal energy, the Kundalini awakening process will be smoother for you rather than be a spontaneous thing.  In this beginner’s guide, we look at all the elements of a kundalini awakening, covering what it is, the yogic history, the benefits of this spiritual practice, and anything else you need to know about the sleeping serpent that when awakened can take your consciousness to higher places.

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What is Kundalini?

Kundalini takes its name from the Sanskrit term for ‘coiled snake’. It is considered to be a form of divine feminine energy (also known as Kundalini Shakti or Shakta) which sits dormant at the base of the spine but can be awakened through meditative practice. Your kundalini can also be considered to be your consciousness or your prana – who and what you are, every thought and memory, and your deepest perception and knowledge of self. This concept has been traced back to between the 9th-7th BCE when it was first found in the sacred Hindu texts of the Upanishads but came about as a concept in the Shaiva Tantra.

This cosmic energy is believed to sit in the root chakra – also known as the Muladhara. The root chakra is one of our most important foundational chakras as it is responsible for our feelings of stability in this world. This chakra is often depicted by the symbol of a lotus with four petals peeling back, As each chakra is connected or represented by a color, the Muladhara chakra is red. The kundalini sleeps here, in this spot between the perineum and the pelvic bone, it waits to be awakened and brought up to the highest consciousness – also known as Braham.

Cleansing the chakras is important when it comes to awakening kundalini, as the energy cannot rise and flow if your chakras are blocked. Kundalini meditation and kundalini yoga are two ways in which practitioners aim to awaken their own sleeping serpent. It can also be opened by a kundalini master or teacher who helps guide you on this awakening. Sometimes the serpent will wake itself if your energy is open and right and this normally happens when practicing some kind of spiritual discipline.

Origins and History of Kundalini Meditation

While it can be tricky to accurately trace back to when Kundalini meditation first began, there are hints that kundalini yoga practice took its roots from tantric or raj yoga. Raj yoga is said to be one of the oldest yoga forms there is and has been practiced in the east even as far back as 500 BC.

It was carried to the west by Yogi Bhajan – a former economics student who took a one-way ticket from Punjab to Toronto in 1968 to spread the knowledge of kundalini. Yogi Bhajan had been declared a master of kundalini since the age of 16 and was the first to bring it out of its secret lineage and present it to the public. Before this, knowledge of the life force kundalini would only be handed down from master to student after years of special training and preparation. Today, the role of the kundalini yoga teacher still plays an important role in the class.

What Are the Benefits Of Kundalini?

When the Kundalini is awakened, it is the ultimate tool for self-improvement, allowing long-term positive change. The nature of Kundalini is that it can’t be held back when the floodgates are open, there is no way to stop it. That’s why it’s a great idea to find guidance through an enlightened teacher to help you through this sometimes intense spiritual experience.

Kundalini awakening can be overwhelming and terrifying, also it’s very primal and incredibly powerful. As the energy moves up your spine, like a coiled snake, the experience can be very blissful or it can be very frightening, intense, and feel awful. One thing we can be sure about is when the Kundalini is awakened, the life we know will never be the same again. One of the Kundalini awakening benefits often understood is when the energy moves up your spine, your unconscious thoughts can be brought forward as conscious thoughts. Nothing will be buried, whether you want to deal with it or not. It will be out there. That’s one of the reasons why Kundalini rising shouldn’t be carried out alone, without a teacher who can guide you through this extreme emotional process.

1. Feeling more at peace and bliss
2. Increase in IQ level
3. Much better sense of sound, color, and sight
4. A feeling of purification
5. Psychic abilities are enhanced
6. More compassion and empathy
7. Slowed down aging and increased creativity
8. Blissful vibration of energy perceived inside the ears as sound (om)
9. You become more magnetic and can attract situations or people into your life with your thoughts
10. Increased spiritual connection

Understanding the chakras

The seven chakras play a vital role in the awakening of the kundalini as your serpent cannot rise if any of these energy points are blocking the way. Chakras are seven energy points mapped across the body – starting from the base of your spine and rising all the way to the crown of your head. The word chakra means wheel in Sanskrit as its believed that the chakras are spinning wheels of energy that should be open and fully aligned with the rest of your chakras to create a central channel for the kundalini energy to flow. Each chakra is linked to a certain part of the body and has certain functions when it comes to our physical, emotional, and even our metaphysical wellbeing. We take a brief look at each of the seven chakras.

• Crown chakra – the crown chakra sits at the very top of the head and is represented by the color indigo or white. This chakra is linked to our spiritual self and connects the body and the mind with the cosmos. When it’s aligned and open we may find ourselves spiritually open and aware. When blocked we may be closed-minded and it can have an impact on our nervous system. This chakra is connected to all the other chakras.
• Third eye chakra – the third eye chakra sits in the center of our forehead and is represented by the color purple. This chakra is linked to our inner wisdom and intuition. When it’s aligned and open, we are in touch with our intuitive selves and can see the bigger picture. When blocked we may find we feel lost a lot of the time or struggle with indecision and have headaches and sight and hearing issues.
• Throat chakra – the throat chakra can be found in the throat area and is represented by the color blue. This chakra is linked to our communication, truth, and expression. When it’s aligned and open, we can express ourselves authentically and give and receive verbal communication with compassion. When blocked, we may struggle with our words, constantly be misunderstood, and we may also have issues with our throat, teeth, and mouth.
• Heart chakra – the heart chakra can be found in our heart space and is represented by the color green. This chakra is linked to our love, compassion, and often our capability to trust. When it’s aligned and open we can love without fear and it can also provide a bridge of energy between our lower and our higher chakras. When blocked we may feel guarded in love or always put others’ needs before our own and we may suffer heart issues.
• Solar plexus chakra – the solar plexus chakra can be found in the stomach area and is represented by the color orange. This chakra has a lot to do with our sense of confidence and our warrior spirit. When aligned and open, we will feel in touch with our power and be able to forge clear boundaries. When blocked we may feel like our confidence is low or suffer physical issues with our digestive systems.
• Sacral chakra – the sacral chakra can be found sitting just below the naval and is represented by the color orange. This chakra has a lot to do with our sense of sexuality and play. When it’s aligned and open, we will feel in touch with our bodies, open to pleasure, and connected to our creativity. When blocked we may feel like we have low self-worth or suffer physical issues with our sexual organs and the lower back.
• Root chakra – the root chakra can be found at the base of the spine and is represented by the color red. This chakra has a lot to do with our sense of safety in the world and how grounded we are. When it’s aligned and open, we can feel solid, stable, and centered. When blocked we may feel vulnerable or insecure and suffer physical issues with the bladder and colon.

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Key Aspects of a Kundalini Practice

The kundalini practice has many essential parts to it and can be a little more detailed and comprehensive than some other forms of meditation. As it is believed to bring about a big spiritual awakening and to bring your full potential rising to the surface, it does take some effort to engage and weave together the different elements. We look at each of the elements within the kundalini practice and how it triggers spiritual energy to flow.

Pranayama

The pranayama is a series of specific breathing exercises. These breathing exercises are designed not only to put you in touch with the body and the breath but also to create and keep powerful energy. The breath of fire is the one that is usually used in a kundalini awakening. This breathwork practice is also called the Kapalabhati and is done by taking short quick breaths through the nose. The oxygen will feel like it is pumping the belly and this method will also oxygenate the blood and fire up your electromagnetic field.

Chanting and Mantras

Mantras and chanting can be a great way of channeling energy and attracting high vibrations – both of which are important in a kundalini awakening. Chanting and mantras have specific frequencies which can uplift the body and your mood too – creating an elevated state and even helping to clear blockages in the chakras. You can use a mantra or chant that feels comfortable for you although classically in kundalini practice you would use one in the sacred Indian language of Gurmukhi.

Asanas and Kriyas

The foundations of breath, sound, and the right postures all come together to create kriya yoga. Kriyas is a word for action and when you commit through combining breath and movement you can start to manifest all that you desire and cultivate a life of abundance. Kriya is one of the best forms of yoga for combining with your kundalini to achieve spiritual enlightenment although Hatha yoga is also considered to be complementary.

Mudras

Mudras refer to the hand positions and the finger-to-finger pressure points that help us lock energy into certain areas of the body. These symbolic hand gestures stimulate different parts of the body and can stimulate flow. There are known to be hundreds of mudras but the most common mudras include the Gyan mudra, the Dhyana mudra, and the Anjali mudra.

Meditation

One of the most important elements of kundalini is meditation as this is where you may start to feel the biggest energy surges in terms of feeling blessed, enlightened, and connected to the vibrations you have been creating. There are different times set for different results in kundalini practice when it comes to meditation. A short 3 minutes is enough to get circulating blood and recharge your electromagnetic fields. 11 minutes will start to have an effect on your nervous system and 31 minutes will clear the subconscious and impact all cells.

Kundalini Meditation Step-by-Step

If you want to feel into a simple kundalini practice this step-by-step meditation can help you. Of course, a kundalini awakening can be an overwhelming experience so you may want to use a guide or be in the company of a master before trying it for the first time. For those who are keen to try the basics on their own, this step-by-step meditation can be a good place to get started.

1. Start by wearing comfortable clothes – loose breathable clothes will help you settle into the body. It may also help to wear a shawl or scarf over the head as this can protect the energy flow.
2. Sit with your legs crossed or sit in a chair but however you sit, the key is to keep your spine straight. You can pick a mudra or place your palms together in a prayer pose at the center of your chest – ensuring your fingers are pointing up toward the universe.
3. Close your eyes and focus your inner gaze on your third eye chakra – between your eyebrows. You can also have your eyes open a crack – but just enough to let in a tiny slit of light.
4. Use a mantra to help you direct your focus if you wish.
5. Start to focus on the breath and inhale and exhale through the nose in equal counts. Inhale through the nose and count to 3 or 4. As you exhale, make the exhale count 3 or 4. And repeat. The aim is to breathe in four equal parts with each exhale and inhale cycle taking around 8 seconds.
6. Practice this meditation for 3 minutes at least.

What is the Kundalini Awakening?

A kundalini awakening can feel intense but it is a very special thing as it means that your energy and full potential is rising. This practice will enrich your inner world and bring you into better balance. It can help increase your connection to yourself, the cosmos, and others around you. It can also help clear your mind and help you be more attuned to who you truly are. It can also make you more inspired and aligned with your life path.

What Does it Feel Like When Kundalini Awakens?

A kundalini awakening can happen after dedication and hard work. It can also happen randomly when you least expect it. Learning how to recognize the signs that you are going through such an awakening can help you to process and make the most of it. Here are the signs that your kundalini is rousing itself from sleep and rising up…

• Feelings of euphoria and heightened peace
• Freedom from the ego and past traumas
• A deep sense of purpose
• Heightened feelings of love, compassion, and connection
• A sense of physical pleasure in the body
• Profound insights and understandings
• Radiant creative energy
• Deeper insights and confidence in destiny decision making
• A feeling of transcending to higher places

If your chakras aren’t completely clear but your kundalini is trying to rise, you may experience the following sensations…

• Physically shaking
• Temperature rise in the spinal area
• Restlessness or difficulty sleeping

Is Kundalini Awakening Dangerous?

Sometimes a kundalini awakening can be intense – especially if it comes up out of the blue and you aren’t mentally prepared for it. For some people it can feel like psychosis or a bad trip which may lead to heightened feelings of disorientation, overwhelm, and in extreme cases – depression. If your chakras are blocked and preventing your serpent from fully rising, this can also have a discomforting physical effect although it is not dangerous. You may feel tingling, and warmth, or even experience spasms in the body. By working on a regular basis to keep your chakras open and clear, you can reduce this experience and encourage a positive and free-flowing kundalini awakening. Many people report kundalini awakenings being blissful and beautiful experiences. Drink water, take breaks, and find ways to tether, center, and stay grounded during your kundalini meditation.

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Cultivating Kundalini On a Daily Basis

Practicing kundalini meditation is bound to bring benefits into your life – even without the intense awakening. Nurturing a spiritual journey and trying to elevate your experience in this life takes commitment and care and for some, this can mean cultivating your kundalini on a daily basis. Don’t get too hung up in the end result as kundalini awakenings can be hard to push, instead focus on becoming a more aware and connected person with open chakras, and then when the moment does arise, you are in the best shape possible to embrace it. Here are some ways in which you can work to open your spirituality and the potential for a kundalini awakening…

• Meditation
• Kundalini yoga practices
• Unblocking the chakras (work with crystals, reiki healers, etc)
• Being generous with love
• Growing our self-awareness
• Sound baths and vibrations
• Practicing tantra

FAQs

What does the Kundalini do?

The kundalini is said to be a power that is associated with the divine goddess. It sleeps in the bottom of our spine and is often referred to as a serpent. When awakened, this energy rises in the body and can bring about a deep spiritual awakening that elevates us and reveals our full potential.

What do you feel when Kundalini awakens?

A kundalini awakening can feel different to everyone. For many people, it may feel euphoric and come with heightened feelings of bliss, insight, peace, and liberation from the ego and material things. For others (and if you have blocked chakras) it may feel overwhelming and intense and be accompanied by physical elements like shaking, restlessness, and tingling.

What are the benefits of Kundalini?

There are many benefits of a kundalini awakening. It can help soothe stress and elevate your experience of life. It can encourage peace and put you closer to higher consciousness. It can also increase creativity and cognitive function and contribute to feeling like you are living a more rewarding life.

What is the Kundalini’s role in the human body?

The purpose of the kundalini in the human body is to be activated. When this energy is activated it can help enhance your spirituality and encourages you to ascend past your ego to live a richer, fuller, and more conscientious and consciously aware life.

— Update: 08-02-2023 — cohaitungchi.com found an additional article The Healing Benefits of Kundalini Yoga: Mind, Body, & Spirit from the website www.yogaanytime.com for the keyword benefits of kundalini yoga.

One of the most common results of this past 2 years in reflecting upon the COVID Pandemic has been the collective experience of fear, separation, limitation, and isolation. In addition, job loss, compromised education, economic instability, and unexpected loss of loved ones has created a psychological environment prime for chronic anxiety and depressive conditions for people in all stages of life, from young children to the elderly. Oftentimes during the darkest hour of desperation, one is more inclined to consider applying somewhat unconventional methods to seek safe, sustainable relief.

To many who have a regular yoga practice, seeking to gain relief from mental health challenges by way of one’s practice makes complete sense. However in a culture that often turns toward pills, quick fixes, and celebrity endorsed gimmicks, it seems unlikely to consider that something as simple as adding a regular practice of yoga can bring life-changing transformation to rise above depression, anxiety, disease, and health challenges. It seems too good to be true that something so simple could make such a profound transformation in one’s health and quality of life.

Elevated perspective

I have been practicing yoga for many years. I started with a vinyasa flow and hatha yoga, through which many shifts unfolded in my life. Mostly, in creating flexibility and a deeper connection to my breath along with a relief from stress and anxiety. A few years into my practice, I was introduced to Kundalini Yoga and it was a complete game changer. When I connected with people who had a regular practice of Kundalini Yoga, it was evident to me that there was something unique that they uncovered within themselves from participating in the practice. There was an aura of peace and contentment about them. I sensed they were tapped into something that allowed them the ability to see and experience life from an elevated perspective.

The practice of Kundalini Yoga works to enhance our experience of living as human beings through applying some foundational elements of the practice: movement, (also known as ), breath, sound, and meditation. The combination of these elements serves to bring us into a balanced and harmonious state of being. They enhance physical health by clearing the energy channels of the body, oxygenating the blood, purifying the organs, activating the glandular system, reestablishing balance, and removing impurities from the body. This process also has a profound effect on the experience and quality of the mind and the emotional system. A consistent practice brings us to a state of optimum health and serves as a preventative process to maintain health of mind, body, and spirit through the course of one’s lifetime.

The Nervous System

The unique combination of repetitive movements followed by periods of stillness in Kundalini Yoga serves to re-educate the nervous system. It is believed that much of the physical and mental disease in our lives is rooted, at a foundational level, in chronic stress. Chronic stress is evidence of an imbalance of the autonomic nervous system, which is composed of two parts: the sympathetic (fight or flight) and the parasympathetic (rest and digest). In our modern world we are overstimulated, and the nervous system is chronically activated in a state of “fight or flight”. This chronically activated state becomes habituated within the nervous system, glandular system, and the mind itself. We find ourselves unable to relax, stressed, anxious, and exhausted.

When we are unable to relax, the balance of the nervous system is lost and the body becomes addicted to adrenaline, the hormone that facilitates the fight or flight response. Digestion, healing, and sexual functions, which are related to the rest and digest process, are consistently compromised and disabled. Breathing is chronically shallow and disease soon sets in when we are in a habitually activated state. If these issues go unaddressed at their foundational level, the tendency toward mental dysfunction, sleep disturbance, depression, anxiety, sexual dysfunction, digestive issues, and chronic disease increases.

In addition to the profound benefits brought to the nervous system as a result of a regular Kundalini Yoga practice, the practice has also been touted to bring relief to symptoms of: PTSD, addictions, Obsessive Compulsive Disorder, insomnia, chronic fatigue, Attention Deficit Hyperactivity Disorder, and anxiety.

Re-education of our Being

Kundalini Yoga serves as a re-education process for the nervous system and thus brings relief to the aforementioned issues. The practice of Kundalini Yoga reestablishes a stability and resilience in the nervous system and promotes a balanced expression of glandular secretions in the body, not just the ones that support the stress response, but also those that support relaxation, connection, digestion, sexual functions, wellbeing and balanced sleep cycles. At this level of rebalancing the life force is revitalized, the blood is oxygenated, the organs are refreshed and purified, the muscles and tissues are able to heal and renew at a quicker rate, the mind is more balanced, the emotions are stabilized, harmony is reestablished, and the whole manner of our being is renewed and upgraded. We can begin to thrive.

Kirtan Kriya

One of the most widely recognized studies that exemplifies the power and benefit of Kundalini Yoga is detailed in a study conducted on one of the most popular Kundalini Yoga meditation techniques called . UCLA, U Penn, and the Alzheimer’s Research and Prevention Organization (ARPF) have all conducted studies on the profound healing and preventative benefits for the brain as a result of practicing . Conclusive evidence was established detailing that participation in meditation for 11 mins a day for 11 weeks resulted in: improved memory, reduced stress and anxiety, enhanced brain blood flow, down-regulation of genes that cause disease, up-regulation of genes that promote immunity, improved sleep, and improved sense of clarity and spiritual wellbeing.

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On the horizon

To this day, one of the most mysterious and unexplainable outcomes of the practice of Kundalini Yoga that still amazes me is how reclaiming balance and health at the foundational level of our being in this way so deeply opens us up spiritually. There is an awakening of the heart and spirit that occurs when we bring balance to the nervous system, glandular system, and physical body. This reminds me that through the maintenance of our health and employing self-care through mindfulness and yogic practices we can begin to understand what it truly is to be spiritual beings having a human experience.

Join me for Season 3 of Kundalini Rising on Yoga Anytime for Kirtan Kriya and 7 other classes focused on mental health and reclaiming balance and stability in our being.

— Update: 10-02-2023 — cohaitungchi.com found an additional article What is kundalini yoga? How this form of yoga uses the seven chakras to release stress from the website www.insider.com for the keyword benefits of kundalini yoga.

• Kundalini yoga is more of a spiritual form of yoga that combines poses, breathwork, and chants.
• Benefits of kundalini yoga include improved cognition, mood, and flexibility. 
• Common kundalini yoga poses include cobra, ego eradicator, and seated cat-cow. 

Kundalini energy is said to be sleeping at the base of the spine like a coiled serpent. The goal of Kundalini yoga is to activate this energy and help it pass through all the seven chakras in the body to achieve spiritual awakening or enlightenment. 

Term: In meditation and yoga, the seven chakras are energy centers believed to be located at the base of the spine until the top of the head. Channeling energy into the seven chakras and balancing them is said to promote mental, physical, and spiritual wellbeing. However, there are no scientific studies confirming this theory.

Yogi Bhajan introduced the practice to the United States in 1969, says Stephanie Eggert, senior lecturer, and kundalini yoga and meditation class instructor at the University of Southern California. Since then, kundalini yoga has grown in popularity over the past few decades, and now, more people are interested in learning the craft.

What is Kundalini yoga?

Unlike other popular forms of yoga, such as Hatha or Vinyasa, Kundalini yoga places more emphasis on breathwork and chanting than the physical movements of yoga. 

Instead, Kundalini yoga is more of a spiritual discipline that combines many different components, according to Hari Gopal Kaur, a kundalini yoga instructor at Yale University. These components include:

• Asanas, aka poses or postures 
• Pranayama, or breathing techniques like deep breathing and alternate nostril breathing
• Mantras or chants
• Meditation
• Kriya, or specific sequences of postures, chants, and breathing techniques

“Kundalini yoga is for all levels, ages, and abilities, from the new, beginner to advanced practitioner, because there’s something for everyone,” says Eggert.

The seven chakras

The intention behind practicing Kundalini yoga is to re-align one’s chakras to release dormant energy to become more conscious, aware, and intuitive human beings, says Eggert. The seven chakras are:

1. Root chakra, located at the base of the spine, represents the feeling of being grounded. 
2. Sacral chakra, located below the belly button, represents our ability to accept others and new experiences as well as our sexual and creative energy. 
3. Solar plexus chakra, located in the stomach area, exemplifies our ability to be confident and control our lives. 
4. Heart chakra, located at the center of the chest, embodies our ability to love. 
5. Throat chakra, located at the throat,  symbolizes our ability to communicate. 
6. Third eye chakra, located between the eyes, represents our ability to focus and see the big picture. 
7. Crown chakra, located at the top of the head, represents our ability to be fully connected spiritually. 

What to expect during a Kundalini yoga class 

You can practice Kundalini yoga through online videos, virtual classes, or in-person classes at a studio. A class typically lasts between 30 minutes and 90 minutes. 

According to Eggert, here is what a Kundalini yoga class typically includes:

• Tuning in: The class begins by chanting something like “Ong Namo Guru Dev Namo,” which roughly means “I bow to the divine teacher within.”
• Yoga sets: You perform a sequence of yogic movements to stretch the spine and improve flexibility.
• Breathing exercises: You practice deep breathing techniques, with the intent to improve attention and relieve emotional exhaustion.
• Mantra: You chant mantras and positive affirmations to help the body relax.
• Relaxation and meditation: You train your mind to focus and be mindful, which increases awareness of yourself and your surroundings.
• Closing: The class sings a song that marks the end of a Kundalini yoga session.

“You don’t ‘need’ anything [for the class],” Eggert says. “Mainly, you can expect to come in as you are, do whatever you can do that day and have your own experience.”

Benefits of Kundalini yoga

• Improves cognitive function: A small 2017 study found that a 12-week Kundalini yoga intervention improved cognition, memory, and mood among participants with minor cognitive impairment aged 55 years and above.
• Relieves stress: Small studies show that Kundalini yoga can reduce stress among adolescents in urban areas and adults under the age of 45.
• Increases flexibility: A small 2017 study involving college women found that 16 weeks of Kundalini yoga sessions significantly improved flexibility on a sit and reach test.
• Reduces symptoms of anxiety depression: Another small study involving women with generalized anxiety disorder (GAD) found that eight weeks of Kundalini yoga can reduce anxiety levels relative to those who just received standard therapy.

3 Kundalini yoga poses for beginners

There are plenty of beginner Kundalini yoga poses that you can try.

For these poses, try holding the position for 30 seconds — or the duration of five deep breaths — and work your way up to 3 minutes once you’ve gotten the hang of it.

Cobra Pose

The Cobra Pose is good for improving lower back flexibility and relieving back pain.

1. Lie down on your stomach and place your palms below your shoulders.
2. Push your head and torso up by pressing down on the floor.
3. As you bend your torso backward, look straight and keep your pelvis on the ground.
4. Maintain the position for about 30 seconds or 5 deep breaths.

Ego Eradicator Pose

The Ego Eradicator Pose can help you become more alert and increase your awareness of how your body feels.

1. Sit cross-legged on the floor.
2. Curl your fingers so that the tips are touching the top pads of your palm. Extend your thumbs and point them towards the sky.
3. Extend your arms and lift them diagonally to the 10 o’clock and 2 o’clock positions.
4. Try maintaining the pose for 30 seconds and breathe deeply.

Seated Cat-Cow Pose

The Cat-Cow Pose has several variations, but they are all good for improving spinal mobility and relieving back pain.

1. Sit upright and cross-legged on the floor, placing your hands at the center of your legs. 
2. Take a deep breath and arch your back forward, stretching your spine.
3. As you exhale, round your spine outward and drop your chin toward your chest.
4. Perform steps 2 to 3 five times.

Insider’s takeaway 

The goal of Kundalini yoga is to activate an individual’s untapped energy by balancing the seven chakras or energy centers in the body. It is different from other forms of yoga because it involves various components such as poses, breathing techniques, movement sequences, meditation, and mantras.

Studies show that Kundalini yoga can improve cognitive function, increase flexibility, relieve stress, and reduce anxiety and depression. However, if you are pregnant or have a herniated disk, check with your physician before doing any yoga poses — whether it’s Kundalini yoga or another form.

“[Kundalini yoga] is very effective even with a minimal time investment, [which is] perfect for the times we are living in,” says Kaur. “The moment stress gets released, you are healthier, happier, and more conscious about your daily life choices.”