Kundalini Yoga Poses Pdf

Written By Emma White

An experienced yoga enthusiast who has been practicing yoga for 8 years. In addition to her passion for yoga, she is also an avid traveler, having explored various parts of the world.

Reviewed By: Alan Thompson
Edited By: Reuben Lane

Poses PDF: A Comprehensive Guide


Kundalini Yoga is a powerful practice that combines physical postures, breathing techniques, meditation, and chanting to awaken the dormant energy at the base of the spine. This energy, known as Kundalini, is said to be the source of our vitality, creativity, and spiritual growth. In this , we will explore some of the most common Kundalini Yoga poses and provide a Kundalini Yoga Poses PDF for your reference.

1. Easy Pose (Sukhasana)

Easy Pose is a simple cross-legged seated position that is often used for meditation and pranayama (breathing exercises). To practice Easy Pose, sit on the floor with your legs crossed and your hands resting on your knees. Keep your spine straight and your shoulders relaxed. Close your eyes and focus on your breath.

2. Cat-Cow Stretch (Marjariasana-Bitilasana)

The Cat-Cow Stretch is a gentle warm-up for the spine that helps to release tension and increase flexibility. To practice Cat-Cow Stretch, come onto your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (Bitilasana). Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees (Marjariasana).

3. Cobra Pose (Bhujangasana)

Cobra Pose is a backbend that strengthens the spine, opens the chest, and stimulates the digestive and reproductive systems. To practice Cobra Pose, lie on your stomach with your hands under your shoulders and your elbows close to your sides. Inhale and lift your chest off the floor, keeping your elbows bent. Hold the pose for a few breaths, then exhale and release.

4. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a classic yoga pose that stretches the hamstrings, calves, and spine while strengthening the arms and shoulders. To practice Downward-Facing Dog, come onto your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Exhale and lift your hips up and back, straightening your arms and legs. Keep your head and neck relaxed and your heels reaching towards the floor.

5. Triangle Pose (Trikonasana)

Triangle Pose is a standing pose that stretches the hips, hamstrings, and spine while strengthening the legs and core. To practice Triangle Pose, stand with your feet wide apart and your arms extended out to the sides. Turn your right foot out to the side and your left foot in slightly. Inhale and reach your right arm towards the ceiling, then exhale and reach your right hand towards your right foot. Keep your left arm extended towards the ceiling and your gaze towards your left hand.

6. Crow Pose (Bakasana)

Crow Pose is an arm balance that strengthens the arms, wrists, and core while improving balance and concentration. To practice Crow Pose, come into a squat with your feet hip-width apart. Place your hands on the floor in front of you, shoulder-width apart. Lift your hips up and shift your weight forward onto your hands. Bend your elbows and bring your knees to the backs of your arms. Lift your feet off the floor and balance on your hands.

7. Shoulder Stand (Sarvangasana)

Shoulder Stand is an inversion that stimulates the thyroid gland, improves circulation, and calms the mind. To practice Shoulder Stand, lie on your back with your arms at your sides. Lift your legs up towards the ceiling and then bring them over your head, supporting your lower back with your hands. Straighten your legs and hold the pose for a few breaths, then slowly release.

8. Corpse Pose (Savasana)

Corpse Pose is a relaxation pose that allows the body and mind to rest and rejuvenate. To practice Corpse Pose, lie on your back with your arms at your sides and your palms facing up. Close your eyes and allow your body to sink into the floor. Focus on your breath and let go of any tension or stress.


Kundalini Yoga is a transformative practice that can help you connect with your inner self, increase your energy and vitality, and improve your overall health and well-being. By incorporating these Kundalini Yoga poses into your daily routine, you can experience the benefits of this powerful practice for yourself. Download our Kundalini Yoga Poses PDF for a handy reference guide to these poses and start your Kundalini Yoga journey today!

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