Beginner’s course material

Sat nam!

Here is the material we practiced in the course, enjoy and keep up!

To begin your kundalini yoga practice:

—- First thing:
tune in by chanting


1.  class:
-KRIYA: Basic spinal energy series:
-MEDITATION: Kirtan kriya:

2. class:
-KRIYA: Surya kriya (sun kriya):
MEDITATION: – Heart meditation with the mantra Guru Ram Das  *a video of Sukhdev teaching a celestial communication with this mantra:



– Basic breath series (can also be practiced as a warmup before another kriya)

– Sun salutation (Surya namaskar) (can also be practiced as a warmup before another kriya)

– Kriya for nerve, navel and lower spine strenght

– Kriya for Awakening to the 10 bodies

*remember that if you need to shorten the kriya, only shorten the times proportionally! (never leave an exercise out)

—-after the kriya do a short relaxation (5-11 min)—-

MEDITATIONS (to practice after the kriya or on their own, if practiced without kriya, make sure you tune in before the meditation)

– Meditation for a calm heart

– Meditation for the divine shield

– Healing meditation with Ra Ma Da Sa

– Long Ek Ong Kar (a very powerful mantra):
*a video of Krishna Kaur on how to practice it:

—— tune out by chanting:
May the long time sun shine upon you
all love surround you
and the pure light within you
guide your way on (2 times)

Saaaaat nam (3 times)


More information about the chakras:

Yogi Bhajan lectures, kriyas and meditations:

Spiritual name requests:

Kundalini yoga (and more) Music downloads:

Some artist I use in class:
– Ajeet Kaur
– Snatam Kaur
– Sangeet Kaur
– Satkirin Kaur
– Prabhu Nam Kaur
– Ram Singh…

Sadhana (morning group practice of KY tradition) usually from 05.00-07.30, info and calendar:

For events and courses at Dharamsaal, you can follow us on Facebook


School of Kundalini Yoga and Humanology & Guru Ram Das Institute at Rajamaa, Estonia

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