Kundalini Yoga Postures


The purpose of yoga does not lie in perfecting the postures but in realizing oneness with all that is.

- Wouter

There are eighty-four postures of yoga, but all people, whether Westener or Eastener, have done them in the womb of the mother. So you are yogis anyway.

- Yogi Bhajan

Some of the Basic Postures used in Kundalini Yoga

The practise of Kundalini Yoga is done in Kriyas and sets, and the effect of a particular exercise is determined by its placement within that set, its relationship to the other exercises in the set, the breath, mantra, mudras, and locks used.

The purpose of this section is to help with some of the basic, most commonly used postures in Kundalini Yoga. They are presented in this way:

Instruction. Describing how to do the posture.

Checkpoints. Tips for getting the most of out a posture, bringing attention to common mistakes, and correcting form and allignment. Remember Yogi Bhajan has said that if a student is not comfortable doing any of the postures, they may skip them, and still receive the benefit of the kriya from the group energy generated by the class.

Variation. Some postures appear in different kriyas in different variations, as taught by Yogi Bhajan. Do not interchange one variation of a posture for another, as we do not substitute postures in Kundalini Yoga kriyas. Follow the instructions as given by the Master.

In general, with most Kundalini Yoga postures:

Neck Lock. Check that the neck is in proper allignment appropriate to the posture. In general, when sitting erect, Neck Lock should be applied, unless other instruction is given.

To end an exercise. In general, inhale deeply and briefly hold, exhale deelpy and briefly hold. You may apply mulbandh, unless other instruction is given.

Meditative Postures (*)

Archer Pose (Virabhadrasana)

Baby Pose (Garbhasana)

Back Rolls

Boat Pose (Dvipada)

Bow Pose (Dhanurasana)

Bridge Pose (Setuasana)

Butterfly Pose (Baddha Konasana)

Camel Pose (Ustrasana)

Cat-Cow (Marjariasana)


Chair Pose

Cobra Pose (Bhujangasana)

Corpse Pose (Savasana)

Celibate Pose

Crow Pose

Guru Pranam (Supta Parvatasana)

Ego Eradicator

Frog Pose

Front Bends (Uttanasana)

Fish Pose ( Supta Virasana)

Kundalini Lotus (Urdhvamukha Prasarita Padottanasana)

Leg Lifts (30, 60, 90 degrees)

Life Nerve Stretch (Front Stretch) (Paschimottanasana)

Life Nerve Stretch (Left & Right) (Upavistha Konasana)

Locust Pose (Salabhasana)

Neck Rolls

Maha Mudra Kriya (The Great Seal of Yoga)

Pelvic Lifts (Kandharasana)

Platform Pose (Front)

Platform Pose (Back) (Purvottanasana)

Plow Pose (Halasana)

Rock Pose (Vajrasana)

Sat Kriya

Shoulder Stand (Salamba Sarvangasana)

Shoulder Shrugs

Sitting Bends

Spinal Flex (Camel Ride)

Spinal Twist (Torso Twist)

Stretching Backwards

Stretch Pose

Sufi grind

Tree Pose (Vriksasana)

Triangle Pose (Adhomukha Svanasana)

Wheel Pose (Urdhva Dhanurasana)


Yoga Mudra (Yogasana)


Kundalini Yoga as taught through Yogi Bhajan

(*) updated March 27" 2014

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