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

  1. Step 1: shrug shoulders up on inhale and down on exhale

  2. End: inhale up, hold, apply root lock, and relax

Benefits: loosens tensions in the shoulders and relaxes the upper back.

6. Alternative Leg Stretches

  1. Spread legs wide apart

  2. Keep knees straight

  3. Inhale center

  4. Exhale left leg

  5. Inhale center

  6. Exhale right leg

  7. Move from the hips to open pelvis

To end: inhale center, hold the breath, apply root lock, relax bring legs together and bounce/ wiggle them.

Benefits: opens up the pelvis and stretches the leg muscles.

Shavasana (3 minutes)

Meditation: be present to the sensations in your body.

Chant: Ad Guray Nameh, jugad guray nameh, sat guray nameh, siri guru devay nameh (clears clouds of doubt & opens us to guidance and protection.

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