Kundalini Yoga
- katrinasatpreet
- Jul 15
- 9 min read
Updated: Nov 10
🌻Beginners guide
FREQUENTLY ASKED QUESTIONS
What is Kundalini Yoga?
There are several types of yoga, and they all have the same goal: to establish union between you, as an individual, and the Universe. This is what Yoga means – Union. Kundalini Yoga is the powerful yoga of consciousness that enables fantastic transformation and renewed creativity. It is the science of awakening consciousness. Kundalini energy is the essence of the life force and our true power. The practice of Kundalini Yoga optimizes and strengthens the musculoskeletal, nervous, and glandular systems while promoting the health of all the major organs of the body. It combines movement, breathing, chanting, mantras, and sound vibration to awaken the spirit, energize the body, and relax the mind. It is specifically designed for busy minds. It relieves tension and stress and strengthens the immune system. It helps us deal with everyday life much more effectively, so that we can experience peace and happiness.
Kundalini Yoga includes breathing methods, physical exercises, and serene meditation. It provides the tools to understand your purpose and true identity, and to achieve radiant health. Kundalini Yoga prepares us for the Age of Aquarius – it is a style of yoga especially suited for these times. We are now in a period of transition to a world where the heart will be the core of humanity, where people will recognize their divinity, regain their power, and realize their purpose in life, making the impossible possible! Kundalini Yoga helps us become more conscious and present so that this transition happens in a balanced way. KUNDALINI YOGA IN SEASON is a contemplative teaching format of Kundalini Yoga that I developed in 2019 to enrich our yoga journey with greater wisdom, purpose, and clarity, resulting in accelerated transformation.
Yoga In Season alines us with the cycles of the year and
the inner cycles of the soul.
The cycles of nature reflect the cycles of the soul, and by honoring them, we discover that the seasons offer countless opportunities for inner growth. Each KYIS class focuses on a different theme, aligned with the season. Kundalini Yoga In Season enriches our relationship with yoga through a new understanding and deepening of yoga's greatest potential—self-knowledge. We consistently work on releasing stress and establishing greater mental and emotional balance, ultimately delving deeper into our Being.
Find out more here: https://www.youtube.com/watch?v=duHtz_rzM1o
What is meditation?
All of our yoga classes include meditation. These days, we've seen a focus on the more physical aspect of yoga. But in reality, yoga without meditation isn't yoga at all. What is Meditation? Meditation is a true practice of peace because it connects you with your essence, where there is no fear, no conflict, and ultimately no duality. It's a practice of self-regulation that helps us feel better and share our best selves.
Why meditate?
REGULATE EMOTIONS AND STRESS
Meditation activates the "relaxations response," which improves immune system function, activates the intellectual capacity of the frontal brain, and reduces cortisol production.
MENTAL WELL-BEING
Meditation provides psychological effectiveness and equanimity.
Brain waves synchronize, leading to a state of greater optimism. We sleep better, feel more energetic, and enhance memory and intellect.
ELEVATE YOUR LIFE
Activate a deeper feeling of love within yourself and connect with your essence.
Release what is not serving you and connect with new possibilities.
Improve self-confidence and relationships.
What is MANTRA?
Mantra is a tool for focusing the mind. If we can't focus our mind, we can't meditate. Mantra refers to specific sounds or a combination of sounds that contain particular constructions that facilitate concentration and well-being during meditation. Mantra helps direct the mind toward higher ideals and elevates our energy.
Mantras can be practiced to dispel old or dense energies that prevent us from moving forward and also to remove blockages. Mantra can also be applied to attract abundance, for elevation, to calm the mind, and to open or calm the heart. For every situation, there is a mantra that can help us. Meditation with music or sound requires a specific understanding of sound that we call Naad Yoga. Naad is the study of the sounds that form the basis of the mantra. Mantras are sonic formulas.
Why sing mantras?
Raise your frequency with higher emotions. Mantra creates a harmonious frequency that reorients the body/mind/energy to a higher state.
Remove negativity.
Awaken the heart. Chanting is an advanced form of prayer. Mantra is sonic love.
Mantra protects our energy and the environment.
Personal evolution and growth: Chanting mantra is like changing television channels – you connect with a higher consciousness that transforms you.
🎵 Our most common mantras:
ONG NAMO GURU DEV NAMO (Adi Mantra)
We meditate on our creative potential within that has the ability to motivate, inspire and illuminate. This mantra evokes the divine teacher to guide us and inspire us. It establishes a strong and transparent connection so we can receive guidance, energy and the highest inspiration. We chant Adi mantra three times before beginning any KY practice.
Ád Guréi nameh, djugad guréi nameh, Sat gurei nameh, Siri guru deivé nameh (Mangala Charn/ Triple Mantra)
The triple mantra is optionally sung at the beginning of class and is usually recited three times after the Adi Mantra. The triple mantra functions as a link and a source of protection.
SAT NAM (Bij Mantra)
Sat means truth or essence; Nam means name or identity. Truth is my identity. This mantra reminds us of the connection that exists between us, universal truth, and our infinity. It can be used as a greeting anything, anywhere. It highlights the divine consiousness tha texists wihtin everyone.
WAHE GURU
An elevated state of joy and bliss. Wahe Guru describes the movement from darkness to light, from ignorance to truth.
LONG TIME SUN
We end class with the long time sun.
ENG
May the Long Time Sun shine upon you, all love surround you, and the pure light within you guide your way on.
PT
Que o eterno sol te ilumine, toda o amor te rodeie, e a pura luz dentro de ti, guie sempre o teu caminho.
Why cover the head?
When we meditate, we move a lot of energy within ourselves. We cover our heads to contain this energy. Covering the head facilitates the activation of the sixth center, the ajna chakra. By covering our heads with a turban, we stabilize the brain matter and the twenty-six parts of the brain that are interconnected with the neurological system and the electromagnetic field. This creates a focus on the functional circuitry of both hemispheres and tones the neurological system. It is recommended to cover the entire head, not just the crown chakra, using a fabric made of natural fibers.
What is “Mulabhand”?
It's a technique of contracting hte muscles of hte pelvic diaphragm, the urogential diaphragm, and the navel. It's typically used at the end of exercises. It serves to contain energy within us and to raise our energy.
What does “Kriya” mean?
Kriya means "complete action." We are usually referring to the series of physical exercises. Each individual exercise is call and "asana."
What does “Pranayama” mean?
Breathing practice is called pranayama.
Breathing will always be through the nose unless specifically instructed. There are many types of breathing used in Kundalini Yoga. The two most commonly used breaths in KY classes are deep breathing and breath of fire.
Deep Breathing: Inhaling and exhaling through the nose. Deep breathing brings us to a new state of consciousness and simultaneously moves spinal fluid to the brain, facilitating greater energy. Deep breathing helps clear nerve channels, revitalizes the aura, and regulates the body's pH, which promotes overall health and allows us to manage stress more effectively. Deep breathing stimulates the pituitary gland, which activates our intuition.
Breath of Fire: Inhaling and exhaling through the nose. Breathing of fire increases the amount of oxygen supplied to the brain, thus facilitating a focused, intelligent, and neutral state of mind. This practice also helps cleanse the lungs, mucous membranes, blood vessels, and other cells, while removing toxins. Breathing of fire strengthens the nervous system and third chakra.
Canon Breathing: Inhale through the nose and exhale forcefully through the mouth. Canon breathing cleanses and strengthens the parasympathetic nerves and also regulates digestion. The mouth is shaped like an "o" (beak).
Segmented Breathing: Inhalation and exhalation through the nose. In segmented style breathing, we divide the inhalation and exhalation into several segments (or pieces), with a short breath and hold separating each piece, with a distinct beginning and end for each segment. Segmented breathing stimulates the central brain and affects the glandular system in specific ways. There are several ratios used. The ratios taught in Kundalini Yoga are clearly defined and predictable. Each ratio is balanced. We always use the ratios exactly as indicated. Any ratio is not necessarily balanced or sustainable.
THE PROOF - Kundalini Works!
Studies show how Kundalini Yoga transforms brain, mood, stress and aging.
Cognitive Enhancement
RCT compared KY (including kirtan kriya) versus memory enhancement training in older adults with mild cognitive impairment. After 12 and 24 weeks, the KY group showed significant improvements in executive function, depressive symptoms, and resilience. While both groups improved in memory, KY uniquely boosted mood and resilience. -KRI
Brain structure and multi systems benefits
A polito RCT found that combing KY postures, pranayama and mediation led to a significant increase in right hippocampal volume, a key region for memory and learning, along with improvements in multisystem symptoms and cognition in older adults. -KRI
Stress Reduction
A longitudinal study demonstrated that KY practice led to immediate reduction in salivary cortisol levels – a biomarker of stress – and lasting perceived stress reduction after 3 months. -PMC
Mental Health
A systematic review of RCT’s (2000-20003) found KY significantly reduced anxiety, depression, OCD, and PTS symptoms, while enhancing overall mental well-being. CBT showed slightly stronger long-term effects in some cases. -Auctores
OTHER INDICATIONS
Pregnancy
It's important to notify your yoga teacher if you are pregnant or trying to conceive. If you practiced yoga before pregnancy, you can continue without major changes. There are many exercises that are beneficial for pregnant women. However, I recommend consulting your doctor before continuing.
Avoid Sat Kriya for energetic reasons.
Avoid pumping the navel. Breath of Fire should be gentler or substitute with long deep breathing.
Avoid prone positions, exercises that imply pressure on the lower abdomen, strenuous spinal twists and inverted positions.
Do not hold the breath out but it is fine to hold it in.
Lay on your side rather than on your back during relaxation.
Menstruation
During the first two days of your period, it's advisable not to do mulabandh, and the breath of fire shouldn't be overdone. If you have a very heavy flow, you can avoid inverted positions. You can ask for an alternative exercise or simply meditate. Use your intuition: if you don't feel well, stop. If you feel good, continue!
And also remember… Proceed with COMPASSION, UNDERSTANDING, and INTUITION. In our society today, we are often taught that we should depend on others to understand what is happening inside our bodies. I encourage you to challenge this paradigm. I believe we all have the ability and responsibility to influence our own health. Please listen to your body. It is important to distinguish between normal discomfort, which is part of exercise, and pain. If you feel severe pain, please stop and rest. If there is a position you are not comfortable in, ask for an alternative.
HAVE FUN😃 Leave your inhibitions at home. Be open. Yoga is a celebration and a tremendous opportunity to reach our full potential, as well as an opportunity to connect with others who support us, in a heightened community. GO FOR IT! You don't need to understand everything about KY to benefit from it. You will start to feel the positive changes very soon. The most important thing is dedication and commitment to the practice to feel the benefits and positive changes. Remember it's yoga practice not yoga perfect - come as you are and do your best and that's always "good enough"!
ABOUT KATRINA
Hey! I’m Katrina...
I’m here to support you so that you can create a life you love. I share transformational wisdom through yoga, music and ritual that helps you leave stress behind, and balance the mind and emotions. I will take you on the most important journey of your lifetime – the journey to your true essence within the spiritual heart.
Welcome to our community! 💚💫💚
BIO: Read more about my path HERE.
REFERENCES:
WEBSITES
Podes encontrar “free teachings” no menu do meu site.
LEITURA
Yoga, Kundalini & Eu – Satya Kaur (Fnac)
Yoga for Real Life – Maya Fiennes
Enlightened Bodies – Lumpkin
Journey to the Center – Flickstein
Kriya – Yogi Bhajan
Spiritual Growth – Sanaya Roman
Senses of the Soul – Guru Meher
Waves of Healing – Siri Atma
Science of Breath – Swami Rama
Meditation – Dharma Singh Khalsa
The Divine Doctor – Joseph Michael Levrey
The Ten Light Bodies of Consciousness – Nirvair Singh
The Kundalini Yoga Experience – Guru Dharam S. Khalsa
God Makes The Rivers Flow – Eknath Easwaran
The Yoga Sutras of Patanjali
MÚSICA
Kundalini Yoga é conhecido pelas suas músicas extraordinárias! Aqui em baixo indico alguns dos artistas mais inspiradores.
Katrina Satpreet (https://pt.katrinasatpreet.com/albums , Spotify e outras plataformas)
Snatam Kaur, Gurunam Singh, Jai Jagdeesh,
Mirabai Ceiba, Ajeet Kaur, Nirinjan Kaur, Simrit,
Sat Kartar, Jagroop Kaur, Gurunam, White Sun
Prof. Surinder Singh (o meu Prof. de Naad Yoga)
Welcome to the world of Kundalini Yoga!
It's an honor to accompany you!
xoxoxo,
Katrina 🙏💚
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