Kundalini Yoga Lesson Plan 1

Updated: Jul 21, 2020

#kundaliniyoga #yoga #Chakras #Chakrabalancing #samyogah #Privateyogaclassesinphiladelphia

Begin- Chant Om 3X

Mantra- Gaytri Mantra (direct mental faculties in the right direction, broadens our intellect and brings light into our lives).

Om Bhoor Bhuvah Swaha Tat Savitur Varenyum Bhargo Devasaya dheemahi Deeyo yo na prachodayat.


Anulom Viloma


  1. helps cure mental problems like depression, anxiety, and tension.

  2. Improves breathing-related problems (asthma, bronchitis)

Bhrammari (bee sound)


  1. Calming your mind

  2. Releasing anxiety, agitation, frustration, and anger

  3. Mitigates migraines

  4. Reduces blood pressure

  5. Improves concentration and memory

Chakra Balancing w/ Beej Mantra Chanting

  1. Lam

  2. Vam

  3. Ram

  4. Yum

  5. Hum

  6. Om

  7. Silent Om

Chant Adi Mantra 3x: Ong Namo Guru Dev Namo (wakes pituitary gland)


Sufi Grind (spinal rotation)


  1. Digestion

  2. Treating problems affecting reproductive organs

  3. Massages lower spine

Spinal Flex: sit in easy pose, grab ankles, inhale forward, exhale inward (1-3 minutes).

To end: inhale deeply, hold the breath and apply moolabhanda (root lock) then release.

Benefits: stimulates and stretches the lower spine

Neck Roll (roll neck in both directions) 1 minute


  1. Removes tension in the neck

  2. Stimulates your thyroid

Side bends:

  1. Step 1: clasp hands behind the neck in the venus lock (hands interlaced).

  2. Step 2: bend straight sideways at the waist, aiming elbow toward the floor besides hip.

  3. Step 3: inhale as you bend left, exhale right & vice versa

Don’t arch or contract your back. Bend sideways only

1-2 min. Or 26 X


  1. Stimulates the liver and colon

  2. Increases spinal flexibility

5. Shoulder Shrugs 26x