Kundalini yoga for beginners: your first 15-minute practice

What to expect from kundalini yoga

Okay so kundalini yoga is not the yoga where you flow through sun salutations. It's more like: sit down, do one movement with a specific breath for one to three minutes, rest, then do the next one. Then meditate. Then lie down.

It's built around kriyas, which are set sequences of posture, breath and sound. It's super beginner-friendly because there's barely any balancing or bending. The challenge is more like: can you keep your arms up for three minutes? (Spoiler: your arms will have opinions.)

What you need

• A mat, a rug or a blanket
• A cushion to sit on, or a chair
• Comfy clothes. Lots of people wear white, which is traditional, but literally anything works
• A timer. Every practice below has one built in
• Water for after

The basics before you start

Posture. Sit cross-legged on a cushion (easy pose), or on a chair with your feet flat. Spine tall, chin slightly tucked, so the back of your neck is long.

Breath. Unless it says otherwise, breathe through your nose.

Eyes. Usually closed, with your attention gently at the point between your eyebrows.

Tuning in. Many kundalini classes open with a short chant, Ong Namo Guru Dev Namo, which means something like "I bow to the creative wisdom, I bow to the divine teacher within". Hands together at your chest, three times. It's optional, but it's a lovely way to start.

Your first 15-minute practice

1. Long deep breathing: 3 minutes

Breathe slowly through your nose. Fill your belly, then your ribs, then your chest. Empty in reverse. Aim for long, slow, smooth breaths.

2. Spinal flex: 2 minutes

Sit cross-legged and hold your shins (or sit on a chair and hold your knees). Inhale and arch your chest forward. Exhale and round your back. Keep your head level, like it's riding on top. Start slow, then find a steady rhythm.

3. Ego eradicator: 1 minute

Raise your arms in a wide V, about 60 degrees. Curl your fingertips onto the pads at the base of your fingers, thumbs pointing up. Then do breath of fire: quick, even breaths through your nose, with your belly pumping in on each exhale. Prefer to keep it gentle? Do long deep breathing in the pose instead. To finish, inhale, touch your thumbs above your head, then exhale and float your arms down.

4. Meditation with SAT NAM: 3 minutes

Hands on your knees in gyan mudra (thumb and index finger touching). Breathe in thinking SAT, breathe out thinking NAM. It means something like "truth is my identity".

5. Deep relaxation: 5 minutes

Lie on your back, arms by your sides, palms up. Let everything go heavy. In kundalini yoga, the relaxation is as important as the work, so don't skip it.

Closing

Sit up slowly. Many classes close by chanting Sat Nam once, long and slow. Then drink some water and maybe write one line about how you feel.

How often to practise

A few times a week is a great start. Kundalini yoga loves a daily habit, and there's a tradition of doing the same practice for 40 days in a row to really build it in. Start with 3 minutes a day if 15 feels like a lot. Your Glow Meter counts every single one.

Want someone to walk you through it, lesson by lesson? That's exactly what our Kundalini for Babes course does.

FAQ

Can a beginner do kundalini yoga?

Yes. It's one of the most beginner-friendly styles because there's very little flexibility or balance involved.

How long should a kundalini yoga session be for beginners?

Fifteen to thirty minutes is perfect. Even three minutes of breath and meditation counts.

What should I wear for kundalini yoga?

Anything comfortable. White clothes are traditional in kundalini yoga, but they're not required.

Why does kundalini yoga use breath of fire?

Breath of fire is a fast, rhythmic breath that's said to energise the body and wake up kundalini energy. It isn't for everyone, so beginners can always swap in long deep breathing.