If ever you have come across kundalini yoga, then you might know that kundalini yoga directs energy spiralled at the base of the spine, and the exercises practised in class are meant to revive it, in turn, activating mind, body and soul. 

Replace your Sun Salutations and Warrior II’s; chanting, pranayama breathing and redundant actions are all developed to help you access a higher level of consciousness and build your leadership skills. 

Sat Kirtan Kaur Khalsa, an expert Kundalini yogi, learned to love the approach and ultimately became certified to teach various courses available on Invest In Yoga. 

Keen to learn more about the magic behind Kundalini, we asked Sat Kirtan Kaur to help demystify it. She spoke to us about her personal experience with Kundalini, the benefits it carries, types and her guidance to those who want to get the most out of their practice.

Types Of Kundalini Yoga 

Traditional Kundalini Yoga 

The traditional kundalini yoga is described in Hatha Yoga Pradipika, incorporating asana, breathing routines or pranayama, mudra, bandhas and reflecting more systematically. 

The technique of ancient hatha yoga is not a sequence of stretching yoga postures; it is more about an approach that equips your body for seated meditation and is very active. 

Hatha yoga poses are developed in such a way that it purifies and revitalises your energy channels and centres. 

The first goal of kundalini yoga teacher training is to remove your old blockages. Practising hatha yoga is crucial in preparing your body for meditation and energetically for kundalini yoga.

Modern Yoga 

Yogi Bhajan was from Sikhism and combined kundalini yoga and Sikhism. For this objective, he used keertan from Sikhism and yoga techniques from kundalini yoga. 

The style of kundalini yoga is called Kriya, which is a mixture of intense breathing, body movements and awareness or meditation.

Why Do You Need Kundalini Yoga| Benefits 


Breathing alternately via the nostrils brings into balance the left and right hemispheres of the brain. We usually operate, research and do much more often than we feel, picture and imagine. 

And that’s because the good side of the brain is usually understimulated. Kundalini yoga arouses our inner imagination by releasing our concerns about the little things and unlocking us up to the endless opportunities that life offers.


Kundalini yoga stimulates your internal will at the navel point at the centre of your solar plexus (Third Chakra). What that implies is that you form a strong heat in this place, which assists in digesting not only food but also past remembrances and self-doubt. 

We evolve much more able to process and digest events and take critical action instantly to eliminate things, people or situations causing us more damage than good.

Brain Power

Kundalini yoga removes the fogginess of the mind. When the mind evolves unclear with several ideas, it feels a little like a cobweb of views has formed and is challenging to untangle, and with a few minutes of the quick breath of fire or one-minute breath, the mind evolves crystal transparent; we feel more attentiveness, focused, consolidated, with better remembering and the ability to make greater decisions.

Kundalini Yoga Poses For Beginners

Rock Pose

Rock Pose helps with Better digestive health and brings peace of mind and calmness. It also supports strengthening the sexual organs.

To do Rock Pose:

1. Start by resting on your thighs. Inhale as you turn your head to the left and exhale it right.
2. Inhale, mentally vibrate, Sut and exhale as you mentally vibrate Nam. Keep your focus inward up to the third eye point. Go at your own pace, according to any stiffness you may have. This does help to alleviate some of that stiffness as well, but the primary purpose is to open up the energy flow upwards in the brain.
3. Inhale and come centre when you have reached your three minutes and exhale. Relax.

Cobra Pose

This posture is said to activate and boost your Kundalini Energy. Here are the precise steps to follow:

1. Lie down on your belly, with your legs and feet pressed closed and together. Rest the top of your feet against the floor. 
2. Place your palms under your shoulders. Ensure your fingers are indicating forward and your elbows are parallel to each other. 
3. Inhale. Raise your head and torso, pressing your lower body into the floor. 
4. Stretch your arms, lifting your chest and stomach. Bring your shoulders down and back. 
5.Hold the cobra pose for up to 20-30 seconds, breathing deeply. Exhale & return to the starting position. 

So, if you’re planning to practise kundalini yoga then, there’s no better option than getting guidance from Sat Kirtan Kaur Khalsa.

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