13 Kundalini Yoga Poses to Energize Your Body and Mind

An age-old technique that can help you harness strong energy and change your life is kundalini yoga.

Kundalini shakti that stays inert at the base of the spine in the root chakra can be awoken by performing kundalini yoga poses. It also encourages the free flow of prana energy, which aids in improving self-awareness.

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    You will hold poses longer when practising kundalini yoga in addition to repeating asanas. The ability to regularly repeat poses in an organized flow requires both mental and physical toughness. 

    Benefits of Kundalini Yoga Poses

    With the practice of kundalini yoga poses, the energy at the navel point will be balanced, strengthened, and centred. It’s the energy of digestion which comes from Samana Vayu. You have unlimited energy and the power to change yourself at will when your navel centre energy is robust. Additionally, it will help the body relax and strengthen while stretching and releasing any tension that has built up.


    Besides making us stronger and more robust in our yoga practice and other facets of our lives, this enhances our endurance and stamina. They also foster a goal-driven attitude by expelling anxiety and insecurity.

    Athletes can significantly benefit from this kriya as it will help them perform at their best during practice and competition. 

    On a deeper level, it opens up the third chakra, your navel-based energy point which is the seat of willpower, transformation, and empowerment.

    The 13 Kundalini Yoga Poses

    To facilitate your practice, we have described below a set of 13 yoga poses that when done in a sequence can be of great advantage for your body and kundalini awakening


    Here, it is worth mentioning that this set of 13 poses of kundalini yoga is also known as the Advanced Abdominal Strengthening Kriya, which mainly works on your core. It’s said activating your core can help you overcome bad habits. This entire sequence of 13 poses is one of the most effective Kundalini kriyas for obtaining the courage to break negative habits.

    Also read: Kundalini Yoga Kriyas to Awaken Your Shakti

    Let us see these poses one by one:

    1. Alternate leg lift

    This starting kundalini yoga pose helps open your hips and will spark energy at the navel. Opening and stretching the groin will also stimulate the root chakra where kundalini actually resides. A slight stretch is also felt at the lower back.

    You should be careful not to force the lifting of the leg. As per your flexibility, use the support of your hand to keep the leg lifted till you are able to achieve the perfect alignment.

    Steps to perform

    • Lie down on your back.
    • Keep your hands beside your body, palms facing down. Alternatively, place your hand under your buttocks if you need extra support.
    • Inhale and lift your right leg upwards. Lift until your leg makes a 90-degree angle with the ground.
    • Flex your feet such that your toes are pointed towards the ceiling.
    • Exhale and slowly bring your leg down.
    • Repeat the same process with the left leg.
    • Practice this movement on both legs for 3 minutes.

    2. Cross crawl

    Here you will also be using your arm which will stretch the torso and shoulders. The knee bending will stimulate your abdominal organs and strengthen your thigh and calf muscles. While doing this pose, bring your awareness to the navel region.

    Steps to perform

    • Keep lying on your back with your hands beside your body.
    • Inhale and bend your right knee. Bring the knee as close to the chest as possible.
    • Simultaneously, lift your left arm and take it back to the ground as you would while swimming backstroke.
    • Bring your leg and arm to the original position and rest for 2-3 seconds.
    • Repeat the same process with the left leg and right arm.
    • Practice this movement alternatively for 3 minutes.

    3. Downward-facing dog

    downward facing dog pose | adho mukha Svanasana
    Image: Canva

    Just like the traditional downward-facing dog of hatha yoga, this inversion pose encourages blood and energy flow to the head. This will activate the third eye and the crown chakra to enhance your concentration and focus.

    Steps to perform

    • Stand straight with your feet spread shoulder feet apart.
    • Lengthen your spine and bend down from your hips.
    • Place your hands on the ground with your arms spread slightly narrower than shoulder width. 
    • Spread your fingers and make the tips of the thumbs of both hands touch each other, if possible.
    • Lift weight off of your shoulders by drawing your hips up and back while maintaining core stability. 
    • Keep your elbows and knees straight but do not lock these joints. Let your head hang freely.
    • Hold this pose for 3 minutes while taking deep breaths.

    Also read: 8 Ways to Open Third Eye Chakra for Spiritual Awakening

    4. Cobra pose

    Cobra-Pose for back pain
    Image: Canva

    Although the aim is slightly different, the practice of this pose is comparable to Hatha yoga. The cobra pose is used in Kundalini yoga to balance the Apana Vayu. Additionally, it improves the flow of prana energy, channelling it in the direction of the higher chakras.

    Steps to perform

    • Lie down on your stomach. 
    • Place your forearms beside your ribs and your legs joined together. The top of the feet should be placed flat on the ground.
    • Put your chin on the ground and bring your hands to be placed below your shoulders. Spread your fingers to create a firm base to spread the weight evenly.
    • Inhale and lift your head, chest, and spine upwards while keeping your pelvis and legs on the mat. 
    • Keep your shoulders away from your ears and shoulder blades pressed towards the back. Make sure your arms are shoulder-width apart.
    • Your lower body, from the pelvis to the toes will remain in contact with the ground.
    • Stay in this pose for 2 minutes while practising Breath of Fire.

    5. Yoga crunch

    In crunches, the torso is bent up and down while isolating the movement of the legs.

    The up-and-down movement of this pose focuses on building energy in the navel region, known as manipura chakra in yoga. As the abdominal muscles are pressed and released, it will strengthen the core muscles while stimulating the abdominal organs as well. Your spine is also lengthened and stretched which will help in the free flow of energy.

    Steps to perform

    • Turn over onto your back, bend your knees, and put your feet hip-distance apart on the ground.
    • Widening your elbows, entwine your hands behind your head.
    • As you raise your head off the floor, use your hands to brace it. Avoid pulling with your hands or arms.
    • Maintain a straight lower back throughout the workout.
    • Take a slow breath in, then slowly curl up while contracting your abdominal muscles while exhaling to the count to six.
    • Inhale and as you move back, gradually relax your abdominal muscles.
    • Continue with this movement for 2 minutes.

    6. Stretch pose

    Kundalini Yoga Stretch Pose

    This kundalini yoga pose is used to stretch the entire body in a supine position. It revitalizes and cleanses the blood while also refreshing the nervous system and strengthening the abdominal organs. The third eye chakra, which calms the mind and boosts self-esteem, is another area that the stretch posture concentrates on.

    The strengthening of the reproductive organs in this pose makes it especially beneficial for women.

    Steps to perform

    • Lie down on your back.
    • Lengthen the back of your neck and lift your shoulder and upper back off the ground. 
    • Lift your lower leg approximately 6 inches from the ground. Keep your lower back on the ground and fix your gaze on the tips of your toes.
    • Keep your hand stretched out in front of you with palms down but not touching your body. You can also place them beside you, with palms facing inwards and slightly lifted from the ground.
    • If you feel any discomfort in your lower back, place your hands under your buttocks for support or lightly rest the heel on the ground. 
    • Practice Breath of Fire in this pose.
    • Practice this pose for 3 minutes.

    7. Leg Thrusts

    This pose is a variation of the cross crawl. The energy of the navel and lower chakras are brought into harmony by this pose.

    Steps to perform

    • Keep lying on your back and raise both knees up to your chest.
    • Bring your knees to your chest. Keep your hands beside your body, palms facing down. Alternatively, place your hand under your buttocks if you need extra support.
    • Inhale and straighten your left leg so that it is only a few inches off the ground. Switch your legs as you exhale.
    • Continue this cycling motion for 2 minutes while taking deep powerful breaths.

    8. Bow pose

    Kundalini Yoga Bow Pose

    With this pose, we are able to direct the energy we have been developing toward the heart chakra, giving us a sense of brightness and openness. By generating energy in the navel region, this pose also stimulates the energy in the spine and enhances digestion.

    Steps to perform

    • Turn around and lie on your stomach.
    • Lift your lower leg while bringing the feet close to the buttocks. The soles of your feet will be down such that the toes should be pointed towards the head.
    • Take your hands to the back and grasp the ankles or tops of the feet. 
    • Push out your shins as you lift your head and upper torso. Pull in your arms to maintain balance in the pose. 
    • Keep your elbows straight and lengthen the back of your neck. 
    • Hold this pose and breath long deep breaths.
    • Practice it for 2 minutes.

    9. Rest on stomach

    Just as the name suggests, this is a relaxing pose to help your body take the time to absorb the energy generated till now. It will also help you sustain till the end of the sequence.

    Lay on your stomach with your head turned to the side and your arms next to your body. Spend 1-minute breathing and relaxing.

    10. Child’s pose with arms in front

    child pose or balasana
    Image Source: Shutterstock

    The child’s pose is also a relaxing pose but here the slight inversion brings the energy and blood flow to the head. It is also a great way to gradually lengthen and stretch the spine and neck which will allow the kundalini to ascend to the crown chakra easily.

    Steps to perform

    • Keep lying on your back and make sure the top of your feet are lying flat on the ground.
    • With your forehead touching the ground, lift your pelvis and place your buttocks on your heels. 
    • You can create a gap between your thighs if you are unable to press your abdomen fully.
    • Keep your hands shoulder-width apart and stretched out in front of you.
    • Hold the pose for 1 minute while breathing normally.

    11. Camel pose

    With this pose, we are able to direct the energy we have been developing toward the heart chakra, giving us a sense of brightness and openness.

    Steps to perform

    • Rise up until your torso is straight and you are standing on your shins and knees. Hands should be placed on hips.
    • Pull in your stomach to support your lower back. Roll your shoulder blades back and down to open your chest.
    • Take a deep breath in and raise your chest.
    • Gradually tilt back till you are able to hold your heels. 
    • If you lack flexibility, keep your hands on your hips with your chest open wide towards the sky.
    • Lift your head back if you find it suitable for your neck. 
    • Hold the pose for 1 minute.

    12. Child’s pose with arms alongside the body

    balasana (child's pose)
    Image: Canva

    The final child’s pose is to counter the above camel pose in regard to spinal decompression. The flexion of the spinal column will help release any tension or blockage in the chakras and physically improve the flexibility of the spine.

    Steps to perform

    • As you come back to the original position from the camel pose, slowly sit down on your heels.
    • Bend your torso down from the waist and place your forehead on the ground.
    • Place the arms at your sides, palms facing up.
    • Spend 1 minute in this position while taking a regular breath.

    13. Deep relaxation in Shavasana

    shavasana with bolster
    Image: Canva

    The deep relaxation method used in Kundalini Yoga is comparable to how we finish a hatha yoga practice with Savasana (Corpse Pose). Its goal is to allow the body to experience and embrace the transformations that the kriyas bring about.

    All you have to do is get on your back and keep your arms by your side with your palms up. For 5 to 7 minutes, rest while keeping your eyes closed.

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