What is Kundalini meditation? Plus, how to try it yourself
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
If you’re curious about Kundalini meditation, explore its benefits and potential drawbacks, plus how to practice this technique.
Most of us want to get to know ourselves better. Not to mention feel better in our bodies and minds. Which is why so many of us turn to self-care practices like meditation, yoga, and breathwork. But of course, we also all have jam-packed schedules, just trying to get through the real or proverbial todo list of the day.
So it’s not too hard to see why for some, Kundalini yoga is an ideal practice, combining many of these popular self-care techniques into one class. This style of yoga uses meditation, breathing exercises, chanting, and focused movements to tap into a unique kind of energy that’s believed to lie dormant at the base of your spine, just waiting to be awakened. It’s thought that this energy can be gradually led up through the body to support emotional healing, mental clarity, and spiritual awakening.
Sounds pretty good, right? Keep reading to discover the basics and benefits of Kundalini yoga and meditation, and what to keep in mind before you start.
What is Kundalini meditation?
Kundalini yoga and meditation is a spiritual and mindfulness practice that aims to awaken a powerful inner energy, known as “Kundalini energy.” The word “Kundalini” comes from ancient Sanskrit and means “coiled energy,” and it’s often imagined as a coiled serpent resting inside each of us, waiting to be activated.
Kundalini practice seeks to guide this energy upward through the chakras — points in the body believed to be centers of energy and consciousness. When it reaches the crown of the head, it’s thought to bring heightened awareness, clarity, and enlightenment.
Kundalini can feel more active than other types of meditation because it uses special sequences of posture, mantra, and breathwork—also called kriya—to engage your mind, body, and spirit to bring about a feeling of alignment and balance. So what can you expect in these kriya?
Breathing exercises: Kundalini practices use fast-paced techniques like “breath of fire,” to help generate heat and activate energy within the body. Plus, slow, deep breathing helps relax and focus the mind.
Chanting and mantras: Repeating specific words or phrases to help quiet the mind, shift attention inward, and stay present and focused. A common mantra in Kundalini meditation is “Sat Nam,” meaning “truth is my identity.”
Postures and movements: Hand or body positions known as “mudras,” help guide energy flow and encourage physical relaxation. They can be subtle or active, depending on the sequence.
Meditation and mindfulness: The entire practice is centered around bringing awareness to the present moment, so you can access deeper states of calm and awareness.
People who practice Kundalini meditation regularly often say they feel a stronger sense of purpose, reduced stress, and improved focus. And, of course, a profound sense of connection with themselves.
If you’re new to Kundalini, take your time exploring its different parts and finding what feels right. Tune into yourself, connect with your inner energy, and you’ll likely create a space for healing and awareness on your own terms.
Kundalini meditation’s troubled history
Kundalini meditation first came to the West in the late 1960s through the teachings of Yogi Bhajan. He introduced it as a tool for physical wellness, spiritual growth, and personal peace, sparking interest among people searching for alternative ways to improve their wellbeing.
But, Yogi Bhajan’s legacy isn’t without problems. Over the years, several former students have come forward with serious accusations against him, including sexual, physical, and emotional abuse. Understandably, this has affected how many view his teachings, and has caused many people to think again about how they approach Kundalini meditation.
While some practitioners choose to distance themselves from this history, others are working to redefine Kundalini. They seek to honor the tradition as an ancient practice that can be safe, supportive, and inclusive, while being aware of its more recent complex history.
5 benefits of Kundalini meditation
So why do people choose to do these sometimes mentally or physically challenging Kundalini techniques? Well, there are a wide range of benefits that you may get out of the practice including:
1. Increased self-awareness and spiritual growth: By engaging with your inner spiritual energy, you may find greater self-understanding, which can help people align with their purpose and values.
2. Reduced stress and anxiety: Research suggests that the focused breathing techniques and mindful meditation can help lower cortisol levels and promote relaxation, which can boost your mental wellbeing.
3. Enhanced creativity and clarity: Focusing energy and freeing mental blockages is thought to help people think more clearly and be more creative.
4. Improved physical health: Many people experience more energy and flexibility, greater breathing capacity, better circulation, less physical tension, and feel that their overall health is enhanced.
5. Greater emotional resilience: By bringing attention to past trauma or stress, practitioners often find they can release or reframe these memories. Over time, this can help improve emotional stability and resilience.
What to consider before starting Kundalini meditation
Kundalini meditation can be powerful, bringing up physical and mental challenges that are meant to help you grow. So it helps to make sure you’re prepared for all that may come up before you begin. Here are some things to keep in mind.
Physical readiness: Some of the breathing techniques and postures in Kundalini meditation can be intense. If you have respiratory or cardiovascular issues, talk to a healthcare provider before starting.
Emotional preparation: Kundalini can bring up deep emotional memories and feelings, which may be overwhelming. Be prepared for this release, perhaps with the support of a therapist, to help make the experience more manageable.
Guidance from an experienced teacher: Although Kundalini meditation can be practiced alone, an experienced instructor can help you learn the techniques correctly and avoid overexertion.
Setting realistic expectations: It may take weeks or even months before you notice changes, so be ready to be patient and consistent. If patience is hard for you, these seven tips can help.
How to get started with Kundalini meditation
Unlike more standardized yoga and meditation forms, Kundalini meditation is made up of hundreds (if not thousands) of unique sequences called “kriyas.” Each kriya is a carefully structured set of movements, breathwork, chanting, and meditation that is believed to serve a specific purpose, such as calming the mind, clearing energy blockages, or cultivating self-awareness.
Because each kriya has its own intention, Kundalini meditation is often practiced under the guidance of a trained teacher who can introduce you to the sequences and techniques that best suit your needs.
Seek guidance from a teacher
Kundalini is a complex practice, and having an experienced teacher to guide you can be invaluable. In a class, whether online or in person, a teacher can lead you through kriyas step-by-step, explaining the purpose behind each movement, breath, and chant.
This guidance is especially important for beginners, as it ensures you’re practicing safely and helps you experience the full depth of each sequence. You can find Kundalini classes at yoga studios, through online platforms, or from certified Kundalini teachers who offer private sessions.
Choose a kriya that resonates with you
If you’re practicing on your own, start by researching different kriyas to find one that aligns with your goals. Websites like 3HO.org offer a library of kriyas focused on everything from stress relief to increased creativity. Selecting a kriya that resonates with you allows you to focus on an intention that feels meaningful and relevant to your life.
Once you find a kriya you’re interested in, follow its instructions carefully, giving yourself plenty of time to learn each step without rushing.
Prepare a quiet, comfortable space
Before you begin your practice, create a comfortable and quiet space where you won’t be disturbed. Kundalini meditation often involves chanting, deep breathing, and focused movement, so having privacy can help you feel more at ease and fully present.
Sit on a mat or cushion with your spine straight, allowing energy to flow freely up through your body. A calm environment can make it easier to concentrate on each part of the kriya and connect with the energy you’re working to activate. If you’re looking to create a calming meditation space in your home, here are six tips to DIY.
Set an intention for your practice
Each Kundalini kriya has its own purpose, but setting a personal intention for your practice can make it feel even more meaningful.
Take a few moments to think about why you’re practicing and what you hope to gain — whether it’s to feel calmer, more focused, or spiritually connected. An intention can help center your mind and allow you to stay focused, especially if the kriya feels challenging or unfamiliar.
💙 Practice getting clear on the purpose behind your choices during the Intentionality session of the Daily Jay.
Take your time and listen to your body
Kundalini meditation can be intense, so it’s important to pace yourself and listen to your body’s signals. Start with shorter sessions, gradually increasing the duration as you become more comfortable.
If a particular movement or breathwork technique feels too strong, adjust it or take a break as needed. Kundalini meditation should feel empowering, not overwhelming, so honor your limits and trust that it’s okay to take things at your own pace.
💙 Learn how to listen to the messages your body is sending during the Trust Your Limits session with Mel Mah.
Reflect on your experience
After each session, take a few minutes to reflect on how you feel. Notice any changes in your mood, energy levels, or overall sense of well-being. If emotions feel like a foreign language, let our Feelings Wheel help you get more specific.
Reflecting helps you connect with the benefits of the practice and lets you tune in to any shifts happening within. Over time, these reflections can deepen your understanding of Kundalini meditation and how it’s influencing your life.
💙 Take a few minutes to Check in with Yourself after your practice during this meditation with Prof. Megan Reitz.
Kundalini meditation FAQs
How do I start practicing Kundalini?
To start practicing Kundalini meditation, it’s best to begin by learning about specific “kriyas,” which are the unique sequences of movements, breathwork, and chants that make up the practice. Each kriya has a specific purpose, such as increasing mental clarity, releasing emotional tension, or fostering a sense of calm.
Because Kundalini meditation involves detailed instructions and powerful techniques, finding guidance from an experienced teacher can be incredibly helpful for beginners. You can join classes online, look up kriyas on reputable sites, or attend a session in person.
If you’re practicing alone, take the time to research kriyas and choose one that aligns with what you’re hoping to achieve, like stress relief or spiritual growth. A quiet, comfortable space and an open mind are all you need to get started — just begin slowly, listen to your body, and let your practice unfold naturally.
How long does it take to see benefits from Kundalini meditation?
Everyone’s experience with the Kundalini practice is unique: some people notice an immediate sense of calm, mental clarity, or emotional release after their first session, while others report feeling more relaxed, focused, and emotionally balanced after about a month of regular practice — even if they’re only meditating for a few minutes each day.
Generally, the benefits build over time, and the more consistently you practice, the more likely you are to experience the fuller benefits like greater self-awareness, resilience, and a sense of purpose. Try to let go of expectations and allow things to unfold at their own pace.
Can anyone practice Kundalini meditation, or are there prerequisites?
Anyone can try Kundalini meditation — it doesn’t matter how old, young, practiced or inexperienced you are, because you don’t need any special skills or prior knowledge.
Before you start, it’s worth knowing that the practice involves specific breathing exercises and body movements, so take your physical condition into account: if you have respiratory, heart, or blood pressure issues, check in with a healthcare provider before starting, as some Kundalini breathing techniques, like the “breath of fire,” can be intense. And if you have limited mobility, modifications are usually possible, so adjust postures or movements to suit your body.
We recommend taking classes with an experienced teacher to learn the basics and build confidence. You may decide at some point to try the kriyas on your own, but many prefer to stick with guided practice. Kundalini is a deeply personal journey, so move at your own pace and adapt the practice to your unique needs.
What are the 4 stages of Kundalini meditation?
Kundalini meditation often follows four main stages, each designed to help you move deeper into the practice.
Preparation: Where you settle into a comfortable posture (here are five to try) and focus on breathing, helping your mind and body relax. This stage prepares you to be fully present.
Awakening: When you engage in specific breathing techniques, chanting, or mantras to stimulate the flow of Kundalini energy within. You might feel warmth, tingling, or a heightened awareness as you practice.
Release: Where emotional or energetic blockages might surface, allowing for a kind of “letting go” or release of any tension you’ve been holding.
Integration: Rest and reflect, allowing the benefits of the practice to sink in. You might sit quietly, breathe deeply, or mentally review your experience. This can bring a sense of closure and balance, helping you transition smoothly back into your day.
How often should you practice Kundalini meditation?
There’s no hard-and-fast rule for how often to practice Kundalini meditation, but many people find that daily practice—even just a few minutes—offers the best results.
Because of the wide variety of sequences in Kundalini, most people choose to practice in a class setting, but with time you may start to try bits and pieces on your own. Listen to your body and adjust things as needed — if you’re having a busy week, a few minutes of deep breathing or chanting can still help keep you connected to your Kundalini meditation practice between classes.
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