Yoga Technology - Web Center for Kundalini Yoga

Maximizing Your Experience

Basic Guidelines

You can do Kundalini Yoga at any time of the day or night, but for best results you should maintain a daily practice or sadhana first thing in the morning, and before you eat. It is also important to practice in a clean, quiet space, reserved for this very purpose. Wear clean light-colored or white clothes of natural fibers. Covering your head with a white cotton cloth helps concentrate your energy, aiding your ability to focus. Bare feet are also recommended to help facilitate the flow of energy. In addition there are many nerve endings there that correspond to the different organs / parts of the body that are stimulated more effectively when barefoot.

New students should check out our Beginners and Beyond section. (click on the drop-down menu to the right of the top menu bar on our Select Your Video page.) In particular the lessons Breathing Techniques and Inner Awareness and The Locks and Aligning Your Spine will prove invaluable in laying the foundations for your future practice. Study them well.

Follow Guru Rattana best you can, but never overexert yourself, particularly when first starting your practice. Work within your capacity and work up to longer times by gradually strengthening the muscles needed to perform the exercise. Focus on activation and avoid exhaustion. Never force yourself into a position. Always listen to your body, and stop any time when you feel you have done enough. You can quietly focus your attention while waiting for Guru Rattana to complete the exercise. Releasing tension requires being kind to yourself. Everyone was a beginner once and, with consistent practice, improvement can be much faster than imagined.

To achieve an ever greater impact from a kriya, it is recommended that you do the same set daily for 40 days in a row. The forumula offered by Yogi Bhajan is:

After each exercise, Guru Rattana offers directives on how to focus your attention. The goal is to use the spaces between exercises to consciously cultivate expanded awareness and to ground the released energy in your body. The Tibetan bowl sounds are cues to look and listen within and to relax and be with the sensations and the breath in your body. The imagery provides cues to help evoke peaceful and relaxed emotional states.

The images relate to the feeling qualities of the four basic elements - water, earth, air and fire. The sound and visuals are guides to help you get in touch with your own sensory experiences.

The important thing is to use the spaces between the exercises to pay attention to the sensations in your body and the awakening in your mind.

The Inner Art of Awareness Training

Practicing Kundalini yoga and meditation techniques prepares and aligns our body, mind and emotions and helps us cultivate an awakened state. Half of the practice is doing the techniques. The other half is consciously directing our mind and sensory system to be present to what is happening to us as we shift frequencies.

AWARENESS TRAINING teaches us is how to:

  1. Pay attention to ourselves with all our senses - seeing, listening and feeling. Self-focus makes it possible to consolidate a sense of self and to develop a relationship with our Soul and the Divine within.
  2. Develop a subtle and expansive awareness with our feeling body. Being present to the subtle sensations of our emotional body keeps us grounded while we become more alert to the existence of the refined energies moving through our body.
  3. Focus inside our body/skin. Experiencing our body and skin as a container makes it possible to maintain our personal boundaries, stay grounded, contain our Self, and project a powerful presence.
  4. Maintain our center and focus inside our neutral mind. We have to switch into our neutral channel to break out of the box of our rational mind and merge our mind with the Infinite Mind. Then higher states of meditation, healing and prayer are available to us.