5 EASY Kundalini Yoga Practices Everyone Has Time For

I was recently asked how to start a personal sadhana (practice). Yogi Bhajan said "when the time is on you, start, and the pressure will be off." The best way to start a personal sadhna is just, well, to start! Here are 5 easy Kundalini Yoga Practices everyone (yes, even you!) has time for.

All you need to get started is a mind to learn and a timer. I recommend doing one of these practices for 40 days to see a noticeable effect. Even the first one, which is only 3 minutes long, will impact your life in a significantly positive way. Don't discount the power of commitment, however small the task.

Disclaimer: if you already have a 2+ hour morning practice, I would not recommend switching over to these practices. These ideas are for people who have been putting off starting a practice and need ideas to START. You don't need to be doing a 2.5-hour 3am sadhana to see improvement in your life. Simplicity can serve you well. And you might find yourself inspired to do more as you maintain CONSISTENCY. 

Read my cyber lips: DAILY is the most important part of any of this. Not how much, not how arduous, not where, not with whom. DAILY. Do it DAILY.

Got it? :-) Power to you!

1) 3-Minute Right-Side-of-the-Bed Sadhana:

  • Upon waking, do 3 minutes of ego eradicator while still in bed. Watch Russell Brand do it here. Do it, and you are done for the day! (Women: if you are on your moon cycle, do long deep breathing in the same position--as demonstrated below by Arjan--on heavy flow days, and then resume normal practice.) (Total: 3 minutes)

2) 6-Minute Extended Version

  • Do the 3 minutes of ego eradicator as described above. (Total: 3 minutes)
  • Before bed, chant your favorite mantra for 3 minutes. "Ma" is a super easy one to begin. So is "Wahe Guru, Wahe Jio." (Total: 3 minutes)

3) 15-Minute Calming Breathwork Sadhana

  • Upon waking up in the morning: immediately do the "wake up series" in your bed. No clue what I'm referring to? Watch Anne Novak do it here. Do 1 minute of each to start. (Total: 3 minutes)

  • After brushing your teeth, having some water, etc... sit down and do 3 minutes of Long Deep Breathing. Inhale "Sat", Exhale "Naam." Watch Arjun Kaur do it here. (Total: 3 minutes)

  • Set yourself a time for midday, before you eat. Again, do 3 minutes of Long Deep Breathing. (Total: 3 minutes)
  • In the evening, chant along to your favorite mantra for 3 minutes. You can do this while doing dishes, preparing dinner, or driving home from work. Up to you.(Total: 3 minutes)
  • Before bed, do 3 more minutes of Long Deep Breathing.  (Total: 3 minutes)

4) 20-Minute Great Mantra Sadhana

  • Upon waking, great the day with a victorious WAHE GURU. If you share a room with someone, keep the enthusiasm high and volume inaudible! :-) (Total time: negligible)
  • Still in bed, sit in easy pose and chant Wahe Guru, Wahe Guru, Wahe Guru over and over for 3 minutes. Chant with Nirinjan if you like! (Total: 3 minutes)

  • Get out of bed and start your timer for 10 minutes. While you are chanting Sat Nam, Sat Nam, Sat Nam Ji you will be going about your morning routine... Anything you need your mouth for (giving instructions to family members, drinking tea/water/coffee whatever, brushing your teeth, etc...) will have to be done before this, or after this. Plan accordingly. (Total: 10 minutes)
  • Midday, either before or after lunch, do 3 minutes of inhaling SAT, Exhaling NAAM. (Total: 3 minutes)
  • Before Bed: Chant your favorite mantra for 4 minutes. I enjoy Guru Ram Das before sleep, or Sa Ta Na Ma. Chant with me if you like! (Total: 4 minutes)

Remember that quality is more important than quantity. Doing things spread out through the day has the advantage of being a nice reminder (and helpful practice) to bring you back into alignment with who you are. Focus is something we need to keep working on, so even if you do a 31-minute meditation in the morning, don't stop inhaling SAT and exhaling NAAM throughout the day. 

I pray this helps you START. 


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