Kundalini Yoga
12 poses · beginner friendly
Honest framing first: Kundalini yoga is not really a posture practice. A class is built around kriyas — set sequences of repetitive movement, strong breathwork, chanting, and meditation — rather than held asanas. You might pump the arms for three minutes, hold a simple shape while doing Breath of Fire, chant a mantra, then sit in silence. A pose list can only show you part of it.
That said, kriyas do draw on a recognizable set of physical postures, and those are what we list here: the seats, spinal movements, and simple shapes that come up again and again inside kriyas. If you learn these, the physical side of a Kundalini class will feel familiar.
The style also comes with its own vocabulary and traditions (white clothing, specific mantras, teachings attributed to Yogi Bhajan) that some practitioners embrace and others set aside. Take what's useful. The breathwork is vigorous — if you're pregnant or have blood pressure or heart concerns, skip Breath of Fire and use long deep breathing instead.
What it's like
- · Built on kriyas: timed sets of repetitive movement, breath, and mantra — not held asanas
- · Breath of Fire and other strong pranayama feature heavily
- · Chanting and meditation are core, not optional extras
- · Physical shapes are mostly simple; the challenge is duration and repetition
- · Eyes often closed, attention directed inward throughout
- · Every class ends with deep relaxation, usually in Corpse Pose
Good for
- ✓ People drawn to breathwork, chanting, and meditation as much as movement
- ✓ Practitioners who want a practice that feels energizing rather than athletic
- ✓ Beginners comfortable with repetition and a spiritual framing
- ✓ Anyone curious — though those wary of mantra and tradition may prefer Hatha
Kundalini poses
Tuning in & breathwork
- Easy PoseSukhasana
The default seat for tuning in, chanting, and most seated kriyas; hands often rest on the knees in Gyan Mudra.
- Alternate-Nostril BreathingNadi Shodhana
Used to settle and balance before or after a kriya; practiced seated with long, unforced breaths.
- Breath of FireAgni Pran
The signature breath — rapid, rhythmic pumping from the navel, layered onto many postures below. Skip it if pregnant; use long deep breathing instead.
Kriya postures
- Rock Pose= Thunderbolt Pose
Kundalini's kneeling seat, said to aid digestion; used for chanting and arm-pumping kriyas.
- Cat–CowMarjaryasana–Bitilasana
Done fast and rhythmically in Kundalini — often a minute or more of continuous spinal flexing timed to the breath.
- Cobra PoseBhujangasana
Frequently held for one to three minutes with Breath of Fire, rather than flowed through.
- Archer PoseAkarna Dhanurasana (standing variation)
A standing staple of Kundalini kriyas: strong legs, drawn-bow arms, steady gaze, held with long deep breathing.
- Stretch Pose—
Head and heels lifted a few inches off the floor, arms reaching — classically held with Breath of Fire to build core fire.
- Camel PoseUstrasana
Appears in heart-opening kriyas, held with steady breath; hands on the low back is the standard easier option.
- Butterfly= Bound Angle Pose
Often done dynamically — flapping the knees — or held while chanting.
Deep relaxation
Take this sequence off-screen
The Complete Pose Library Deck — every pose on feelyoga — all 148 — as printable cards.
Explore more
Every pose above links to full step-by-step instructions, or browse the complete pose library and all styles.