200 Hour Kundalini Yoga Teacher Training in India (Goa)

• Pawanmuktasana series
• Surya Namaskar
• Surya Namaskar
• Standing poses
• Sitting poses
• Forward bends
• Backbends
• Spinal rotations
• Inversions
• Supine and prone positions
• Hand balancing poses

Kundalini Yoga has its roots in ancient Indian spiritual traditions, particularly the Tantric tradition and Vedantic philosophy. It integrates practices from Hatha Yoga, Raja Yoga, and Laya Yoga, drawing upon texts such as the Upanishads, Tantras, and the Patanjali Yoga Sutras. The term “Kundalini” first appeared in early Vedic scriptures and was later elaborated upon in texts like the Shiva Samhita, Hatha Yoga Pradipika, and Gheranda Samhita.

The practice gained modern prominence through the teachings of Yogi Bhajan, who introduced Kundalini Yoga to the West in the late 1960s. It is described as the “Yoga of Awareness,” aiming to awaken dormant spiritual energy (Kundalini Shakti) and foster self-realization.

• Yoga (from the Sanskrit root yuj, meaning “to unite”) represents the union of the individual consciousness (jivatma) with the universal consciousness (paramatma). It is a holistic practice that integrates the body, mind, and spirit, aiming for harmony and liberation (moksha).
• In a broader sense, yoga refers to any disciplined practice that fosters spiritual growth, self-awareness, and inner peace. This can involve physical postures (asanas), breath control (pranayama), meditation (dhyana), and ethical living (yamas and niyamas).
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Kundalini Yoga is a dynamic and spiritual form of yoga that focuses on awakening Kundalini energy—a coiled, dormant energy located at the base of the spine. It combines:

• Asanas (postures): Physical movements designed to prepare and purify the body.
• Pranayama (breath control): Techniques to regulate life force energy.
• Mantras: Sacred sounds or vibrations to focus the mind and elevate consciousness.
• Mudras: Hand gestures that channel energy flow.
• Meditation: Practices to calm the mind and enhance spiritual awareness.

The goal of Kundalini Yoga is to awaken the Kundalini energy, allowing it to rise through the chakras (energy centers) along the Sushumna Nadi (central energy channel) to reach the Sahasrara Chakra (crown chakra), leading to a state of enlightenment or self-realization.

• Spiritual Awakening: Awakens the inner potential and connects one to higher consciousness.
• Self-Realization: Helps individuals understand their true nature and purpose in life.
• Mental Clarity: Reduces stress, enhances focus, and improves mental well-being.
• Physical Health: Strengthens the nervous system, balances the endocrine system, and boosts immunity.
• Emotional Balance: Cultivates a sense of peace, compassion, and emotional resilience.
• Transformation: Facilitates personal growth and transformation on all levels—physical, emotional, mental, and spiritual.

In Kundalini Yoga, human existence is viewed through the lens of Panchakosha, which represents five layers or sheaths that envelop the soul:

1. Annamaya Kosha (Physical Body): The outermost layer, made of matter and nourished by food. It includes the physical body and its functions.
2. Pranamaya Kosha (Energy Body): The layer of life force (prana) that sustains the physical body. It corresponds to the breath and energy flow through the nadis.
3. Manomaya Kosha (Mental Body): The layer of thoughts, emotions, and mental patterns. It governs sensory perception and emotional responses.
4. Vijnanamaya Kosha (Wisdom Body): The intellect and higher knowledge. It facilitates discernment, insight, and self-awareness.
5. Anandamaya Kosha (Bliss Body): The innermost sheath, representing pure bliss and spiritual connection. It is closest to the essence of the soul.

• Performing bhajan-kirtan with live music
• Havan (opening fire ceremony for invocation of energy)
• Ajapa-japa (repetition of a mantra)

• Chakras (Energy Centers): Kundalini Yoga emphasizes the activation and balance of the seven major chakras:

  1. Muladhara (Root Chakra): Stability, grounding.
  2. Swadhisthana (Sacral Chakra): Creativity, sexuality.
  3. Manipura (Solar Plexus Chakra): Willpower, confidence.
  4. Anahata (Heart Chakra): Love, compassion.
  5. Vishuddha (Throat Chakra): Communication, truth.
  6. Ajna (Third Eye Chakra): Intuition, insight.
  7. Sahasrara (Crown Chakra): Spiritual connection, enlightenment.

  Each chakra is associated with specific physical, emotional, and spiritual functions. The balanced flow of energy through these centers is crucial for well-being.

• Nadis (Energy Channels):

  • The human body is said to have 72,000 nadis, with three primary ones: Ida, Pingala, and Sushumna.
    • Ida Nadi: Represents the moon, feminine energy, and is associated with the left nostril.
    • Pingala Nadi: Represents the sun, masculine energy, and is associated with the right nostril.
    • Sushumna Nadi: The central channel through which Kundalini energy rises when awakened.

The harmonious interaction between these nadis is essential for the awakening of Kundalini and the flow of energy through the chakras.

• Traditional Kundalini Yoga (KY) Asanas

  Kundalini Yoga incorporates a variety of postures (asanas) to awaken energy, balance the body, and enhance meditation. Below is a categorized list of common Kundalini Yoga asanas, freely shared for learning and practice.

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  1. Seated Asanas

  Seated poses help provide stability and are often used for meditation, breathing exercises, or energy activation.

  • Easy Pose (Sukhasana): A simple cross-legged position, ideal for meditation and deep breathing.
  • Thunderbolt Pose (Vajrasana): Sitting on the heels with a straight spine, this posture aids digestion and strengthens the nervous system.
  • Lotus Pose (Padmasana): A classic meditative posture where the feet rest on opposite thighs, promoting focus and energy alignment.
  • Adept’s Pose (Siddhasana): A grounding meditative pose that supports inner stillness and energy retention.

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  2. Meditative Asanas

  Meditative postures are designed to support extended periods of stillness and focused breathing.

  • Easy Pose with Gyan Mudra: Pairing Easy Pose with the hand gesture of thumb and index finger touching to promote mental clarity.
  • Half Lotus Pose (Ardha Padmasana): A less intense version of Lotus Pose, suitable for meditation or mantra chanting.
  • Rock Pose: Sitting on the heels with hands resting on the thighs to promote spinal alignment and prepare for breathwork.

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  3. Standing Asanas

  Standing postures cultivate strength, balance, and stability.

  • Mountain Pose (Tadasana): A grounding pose that emphasizes standing tall with even weight distribution.
  • Archer Pose: A dynamic stance with one leg forward and arms extended, symbolizing determination and focus.
  • Standing Forward Stretch: A fluid stretch from a standing position, energizing the spine and releasing tension.
  • Tree Pose: A balancing posture where one foot rests on the opposite thigh, fostering focus and stability.

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  4. Twisted Asanas

  Twisting poses help energize the spine, improve digestion, and release toxins.

  • Seated Spinal Twist (Ardha Matsyendrasana): A cross-legged seated twist that stimulates the energy channels along the spine.
  • Supine Twist: A gentle reclined twist to relax the spine and encourage internal balance.
  • Kundalini Twist: A rhythmic seated twist performed by turning left and right in sync with the breath.

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  5. Lateral Bends

  Side-bending postures create space in the torso, stretch the sides of the body, and stimulate energy flow.

  • Half Moon Pose (Ardha Chandrasana): Standing with one arm overhead while bending sideways to lengthen the spine.
  • Seated Side Stretch: Sitting cross-legged with one arm extended overhead, reaching laterally to stretch the ribs.
  • Gate Pose (Parighasana): A kneeling posture with one leg extended to the side, offering a deep lateral stretch.

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  6. Forward Folds

  Forward bends are calming postures that stretch the spine and gently massage internal organs.

  • Seated Forward Bend (Paschimottanasana): A posture where the legs are extended, and the torso folds forward, promoting relaxation.
  • Child’s Pose (Balasana): A gentle resting pose that involves folding forward while kneeling, calming the mind and body.
  • Standing Forward Fold (Uttanasana): A forward bend from a standing position, relieving tension in the back and hamstrings.

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  7. Back Bends

  Backbends are energizing postures that open the chest, stretch the front body, and activate the spine.

  • Camel Pose (Ustrasana): A kneeling backbend that strengthens the spine and opens the heart center.
  • Cobra Pose (Bhujangasana): A gentle backbend performed by lifting the chest while lying on the belly, awakening spinal energy.
  • Bridge Pose (Setu Bandhasana): A pose where the hips lift while lying on the back, opening the chest and energizing the body.

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  These postures are shared as a guide to help practitioners explore Kundalini Yoga, offering tools for physical well-being, mental clarity, and spiritual growth. They are intended for free use and adaptation in practice.

Pranayama Practices: Names and Benefits

1. Nadi Shodhana (Alternate Nostril Breathing)

• Benefits: Balances energy channels, calms the mind, improves focus.

2. Bhastrika (Bellows Breath)

• Benefits: Energizes body and mind, strengthens the respiratory system, clears mental fog.

3. Kapalbhati (Skull Shining Breath)

• Benefits: Detoxifies lungs, improves digestion, activates the solar plexus.

4. Suryabhed (Sun-Piercing Breath)

• Benefits: Stimulates vitality, increases body heat, enhances focus.

5. Chandrabhed (Moon-Piercing Breath)

• Benefits: Calms the mind, reduces stress, cools the body.

6. Sheetkari (Hissing Breath)

• Benefits: Cools the body, reduces tension, soothes the mind.

7. Sheetali (Cooling Breath)

• Benefits: Lowers body temperature, relieves stress, aids digestion.

8. Bhramari (Bee Breath)

• Benefits: Reduces anxiety, improves memory, promotes relaxation.

9. Ujjayi (Ocean Breath or Victorious Breath)

• Benefits: Calms the mind, regulates emotions, strengthens respiratory health.

1. Energy Awakening Kriya Techniques and Practice

• What are Kriyas?
  Kriyas are specific sequences of asanas (postures), pranayama (breathing techniques), mudras, mantras, and meditations designed to awaken energy and channel it through the chakras.

• Key Energy Awakening Kriyas:

  • Spinal Flex Kriya: Combines rhythmic flexing of the spine with coordinated breathing to release blocked energy and open the Sushumna Nadi.
  • Sat Kriya: Involves chanting “Sat Nam” while sitting on the heels, interlocking fingers, and pulsing the navel. This kriya balances the chakras and strengthens energy flow.
  • Ego Eradicator: A dynamic arm and breathwork practice that uses Breath of Fire to clear the mind and expand consciousness.
  • Kundalini Snake Kriya: Mimics the movement of energy spiraling up the spine to stimulate Kundalini awakening.

2. Moving Beyond the Analytical Mind

• Purpose:
  Moving beyond the analytical mind allows access to intuitive and transcendental states of awareness. This involves quieting mental chatter and tapping into deeper layers of consciousness.

• Techniques:

  • Meditation with Mantras: Chanting mantras like “Wahe Guru” or “Sat Nam” shifts focus away from linear thinking and aligns the mind with higher frequencies.
  • Tratak (Candle Gazing): Fixating on a flame quiets the analytical mind and enhances concentration.
  • Long Deep Breathing: Encourages relaxation and activates the parasympathetic nervous system.
  • Silent Observation: Mindfully observing thoughts without judgment helps dissolve mental patterns.

3. Rewiring the Brain to Evolve

• Purpose:
  Rewiring the brain involves creating new neural pathways that support higher consciousness and healthier emotional responses.

• Techniques:

  • Meditative Repetition of Patterns: Repeating specific kriyas and mantras helps establish new mental patterns.
  • Kirtan Kriya: Combines the chanting of “Sa Ta Na Ma” with finger movements, rewiring neural connections and balancing the hemispheres of the brain.
  • Neuroplasticity Breathwork: Practices like Breath of Fire and Nadi Shodhana stimulate brain function and increase adaptability.
  • Visualization: Imagining desired outcomes or divine light purifies thought patterns and fosters transformation.

4. Somatic Movements

• Purpose:
  Somatic movements focus on connecting the mind and body through gentle, intentional actions, facilitating emotional release and energy flow.

• Examples of Somatic Practices:

  • Cat-Cow Stretch: Involves alternately arching and rounding the spine to improve spinal flexibility and release tension.
  • Body Scanning: Slowly shifting awareness through different parts of the body to identify and release stored tension.
  • Shaking Practice: Rhythmic shaking of the body to release trapped energy and foster vitality.
  • Circular Movements: Rotational movements of joints to increase mobility and improve energy flow.

5. Mudras and Bandhas

• Mudras (Hand Gestures):
  Mudras channel energy flow within the body and enhance meditation practices.

  • Gyan Mudra: Thumb and index finger touch; promotes wisdom and clarity.
  • Apana Mudra: Thumb touches the ring and middle fingers; helps detoxify and ground energy.
  • Kundalini Mudra: Right fist wraps around left index finger; awakens and stabilizes Kundalini energy.

• Bandhas (Energy Locks):
  Bandhas direct energy flow and seal prana within the body to elevate consciousness.

  • Mula Bandha (Root Lock): Contracting the pelvic floor muscles to activate the Muladhara (root chakra).
  • Uddiyana Bandha (Abdominal Lock): Drawing the abdomen inward and upward to stimulate energy in the Manipura (solar plexus chakra).
  • Jalandhara Bandha (Throat Lock): Tucking the chin to chest, redirecting energy to the Vishuddha (throat chakra).
  • Maha Bandha (Great Lock): Combining all three bandhas to activate a powerful energy surge through the Sushumna Nadi.

1. Setting the Environment

• Sacred Space Creation: Clean, quiet, calming elements (lighting, incense, music).
• Welcoming and Grounding: Begin with grounding exercises like breath awareness or silent meditation.

2. Structuring the Class

• Opening Rituals: Chant the Adi Mantra (“Ong Namo Guru Dev Namo”), breathwork.
• Warm-Up: Light stretches (spinal flexes, Cat-Cow).
• Main Practice (Kriya): Sequence of postures, breathwork, and mantras for energy awakening.
• Relaxation (Savasana): Guided relaxation, optional gong or music.
• Meditation: Short mantra or visualization-based meditation.
• Closing Rituals: Long Time Sun mantra, reflections or sharing.

3. Key Teaching Principles

• Clarity and Simplicity: Clear, concise instructions.
• Adaptability: Modify for varying abilities, offer alternatives.
• Empowerment: Encourage students’ potential with affirmations.
• Mindful Observation: Monitor alignment and energy, ensure safety.

4. Communication and Connection

• Establish Trust: Open, nonjudgmental space.
• Encourage Questions: Allow time for discussion and insights.
• Inspire Reflection: Relate practice to everyday life.

5. Focus on Progression

• Gradual Growth: Start with basics, progress gradually.
• Holistic Integration: Balance physical, mental, spiritual elements.

6. Teacher’s Role and Self-Preparation

• Be an Authentic Guide: Regular practice, humility.
• Maintain Energy Awareness: Ground yourself before teaching.
• Continuous Learning: Expand knowledge, welcome feedback.

7. Emphasizing Safety and Ethical Teaching

• Safety First: Encourage students to listen to their bodies.
• Ethical Guidelines: Respect boundaries, prioritize well-being.