Why Kundalini Yoga Is the Secret to Better Health

As a long-time hatha yoga practitioner, I remember walking into my first kundalini yoga class. The teacher wore all white and we practiced a series of seated positions that included mantra (chanting), mudra (hand positions), and long breath holds in something called sat kriya that made my lower legs numb and my energy go wild.

So what is a kundalini, and what should you expect from a kundalini yoga class?

Kundalini yoga was introduced to Westerners en masse by kundalini teacher Yogi Bhajan in the 70s and 80s. It is a traditional practice kept secret by yoga masters due to its perceived power. Kundalini means spiraled energy in Sanskrit and is often accompanied by the image of a serpent.

In kundalini yoga, there is a focus on this coiled energy that sits like a snake at the base of the spine. This idea is that this energy, or life force, can be moved and released to optimize the body's functions, awaken or balance the chakras, and strengthen the nervous system through the practice of yogic kriyas (practices) and meditations.

What is a Kundalini Awakening?

A kundalini awakening is a spiritual experience often described as the unleashing of the coiled energy at the base of the spine. Practitioners often describe it as a shift of consciousness or something akin to enlightenment. But there are also many myths about kundalini awakening and what that means.

If you search for kundalini awakening, you will probably find many wild stories online about people shaking and having odd experiences. In my own kundalini yoga teacher training and my ten years of experience, I have never seen anything this extreme in person; however, I have witnessed intense emotional expression during kundalini yoga classes that could have been what is referred to as kundalini awakening or the release of the serpent of energy.

The idea of awakening is tied to the chakra system, which refers to the energy centers of the body that begin at the root and work up toward the spine and beyond. In kundalini yoga, unlike other yoga practices I've encountered, there is also a ten-body focus that goes beyond the physical body and to spiritual and energetic systems. I also heard about the nadis and the way prana can give us more energy and a stronger nervous system. It is all a lot to take in. Then, when we did a practice called ego eradicator, in which we kept our hands in the air for 11 minutes with a steady breathing technique, I felt a bit overwhelmed.

I've now been studying kundalini yoga for over a decade. There is a lot to understanding kundalini and its systems of spiritual and physical awakening. To simplify before I break down some techniques and modalities, a good way to think about kundalini energy is that it is optimized through the movement of energy in the spine and deep meditation with breath or prana practices that work together to awaken our connection to self and the divine.

Kundalini Yoga And the Ten-Body Teachings

Because the kundalini practice is about bowing to the wisdom within, this radiance is often connected to a personal spiritual practice and an individual opening of consciousness. One of the key teachings of kundalini yoga, known as one of the raja yoga (royal yoga) practices is the idea that each person has ten bodies. They are broken down as follows:

Soul Body. The first body is the soul, which is eternal according to yogic philosophy. Because the soul is housed in the physical body, it must be in harmony with the body to be expressed. The soul body can be thought of as the inner self or inner consciousness, which is said to be strengthened through various practices and spiritual practices of humility and openness because the soul body is the part of us that is said to be endless and our guide on the spiritual path.
Negative Mind. 3HO, a foundation once directed by Yogi Bhajan calls the negative mind the "part of you that wears a seatbelt." I love this analogy because while we often get the wellness message that we always need to be happy, this part of the yogic system holds the negative mind in high regard. It is a way to be discerning and not blindly accept everything that comes our way.
Positive Mind. The third body is the positive mind, which allows you to feel fulfilled and optimistic. Much like the negative mind, it must be balanced to be fully realized, which means it can offset discernment that veers toward needless negativity.
Neutral Mind. This fourth body, our neutral mind, is a concept that reminds me of mindfulness meditation. The neutral mind is the middle point between optimism and discernment allowing an unbiased and holistic view of life events.
Physical Body. The physical body is worked through asanas, or postures, designed to offer new perspectives. In kundalini yoga, the physical body is optimized by balancing the chakras, nadis, and, thereby, strengthening the nervous system. Our chakra system is also in balance via healthy food and lifestyle choices and a consistent yoga practice optimized with conscious prana.
Arcline. I like to think of the arcline as our radar. It is said to be our ability to have influence and presence without saying a word. It is positioned from ear to hear about the head, and many kundalini yoga practices and yogic breathing specifically are focused on the arcline. One practice I enjoy is called gyan chakra kriya, in which you trace the arcline with your arms while chanting.
Aura. The aura body is also referred to as our electromagnetic field, and it is in this field that we attract or repel. It is often described as the sense that someone is looking at us or near us when we haven't yet seen them.
Pranic Body. Our breath rhythms make up the pranic body or life force energy. In Kundalini, many breathing exercises work specifically on the prana and focus on optimizing how we move this energy throughout our body.
Subtle body. The subtle body is about the ability to pick up on subtle shifts in our internal and external environments, which helps us to make the best decisions and understand how to interact with the world.
Radiant body. The tenth body is about our radiance, which means our natural ability to influence others and trust ourselves. This is a body of confidence and charisma.

Practices In Kundalini Yoga

Kundalini Yoga comprises a few components, including visualizations, mantra, mudra, kriyas, and meditation. Below are examples of each.

Prana or breath practices in kundalini yoga: breath is the primary focus of kriya yoga, another raja yogic system that leverages the life force to create change in the practitioner. Pranayama or breath in the kundalini tradition is facilitated by smaller points of energy referred to as nadis. The nadis are almost endless in the human body, like meridians in Chinese medicine, only more numerous. Three of the main nadis are the ida, pingala, and sushumna, which connect our physical body and mind through the breath and movement of prana up the spine. One of the hallmarks of kundalini yogic breath is a practice called breath of fire. In this practice, you inhale and exhale quickly and rhythmically through the nose. With each repetition, ensure the prana moves deep into the body, pushing down on the diaphragm. In so doing, you are energizing the system and expanding the lunch capacity.
Mudras in kundalini yoga: Mudras are hand and finger positions that are often held during long meditations. In kundalini, each of the fingers symbolizes a specific energy. Gyan mudra is perhaps the most common mudra, and it is where the index finger and thumb gently connect with the other fingers relaxed. The gyan mudra symbolizes balance and universal consciousness.
Mantras in kundalini yoga: Chanting or singing is a part of the way kundalini yoga focuses energy and awareness. Through repetition and focus on specific sounds, we find deep meditation and quiet the busy mind. Most kundalini mantras are in Gurmukhi, which is a Sikh language. One of my favorite mantras is used in a practice called kirtan kriya, where the yogi repeats the mantra saa, taa, naa, maa, while moving the thumb tip to each fingertip. When chanting, you will find yourself able to naturally control the breath and many chants or kriyas are also breathing practices.

Frequently Asked Questions: Kundalini Yoga

Kundalini yoga, as you can tell, comprises a complex system of symbolism and beliefs, but it can be powerful. Kundalini energy means an energy of awakening to ourselves, and working beyond the chakras to find harmony with various spiritual aspects of our existence. It can be a wonderful compliment to hatha yoga or a vinyasa practice.

As you explore kundalini yoga and meditations, you will find many physical practices with long holds and intense prana. It may take time for your meditation or breath practice to adapt. I suggest being open and honest in your spiritual and pragmatic perspectives as you practice and listen to your body first. It is important to find a kundalini yoga teacher with a lot of experience. In a system so complex and powerful, we want to ensure we approach the system in a way that is not confusing or daunting.

Because kundalini is a Shakti yoga, meaning it derives from the divine power or energy that gives us strength, it contains a lot of consciousness-building exercises that can be quite challenging. A true kundalini awakening may not look like what you'll find sensationalized on social media but is a powerful process that stems from a better understanding of meditation, body awareness, sound, and your spiritual practice combined to offer a new energy and perspective on life.

As you build your kundalini yoga practice, this is a good place to begin. Finding a meditation that is challenging but not too challenging, ideally, that works with the mudras and mantras, will give you a taste of the yogic power of this form of yoga.

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