logo-angie-wheeler-light-coach logo-angie-wheeler-light-coach

A Beginner’s Guide for Kundalini Yoga

“In Kundalini Yoga, the most important thing is your experience. It goes right to your heart. No words can replace that experience. I do not believe in miracles. I rely on them. If you can’t see God in all, you can’t see God at all. Keep up and, you will be kept up.”  Yogi Bhajan

I was first introduced to Kundalini yoga by one of my spiritual teachers Gabby Bernstein. She was a certified Kundalini yoga teacher, and she would often use Kundalini teachings at her events.

Every time she would play the music, chant a mantra, guide us in a meditation, or instruct us in a yogic exercise, my soul was drawn to the teachings, and I had no real understanding of why.

About a year later, I found myself signing up for Kundalini yoga teacher training online.  I had never taken a full kundalini yoga class before signing up.

When I walked into class the first day, I saw people dressed in all white clothing, tightly wrapped turbans, and several men with long beards.

I jokingly thought to myself, “what have I gotten myself into now?”

After the first weekend of training, I felt compelled to pray about if this training was right for me.

Within a few moments of my prayer, I felt a subtle energy of love come over me and whisper, “stay with it and you’ll end up loving it.”

So, that’s what I did, and today I absolutely love the practice!

Kundalini Yoga has many profound benefits hich include;

  • increased mental clarity and focus
  • reduces stress levels
  • expands lung capacity
  • aids in spine flexibility
  • strengthens the immune system, nervous system, and glandular functions
  • purifies bloodstream
  • helps the creative mind
  • strengthens and tones the physical body
  • deeper respect and compassion for others
  • connects you with the energy of your higher self
  • enhances your faith in your intuitive guidance

For me personally, I find the practice helps me feel more grounded, more connected to my intuitive guidance, a better self-esteem, tones my body, brings clarity and peace to my mind, radiates my spirit, and unlocks my creative potential.

But just like Yogi Bhajan said, the most important thing about Kundalini yoga is YOUR experience, as the practice will go straight to your heart.

 So where to begin?

My recommendation, in the beginning, is to keep it simple, start your practice slow, and keep an open mind.

Kundalini Yoga can feel overwhelming or maybe even a little, “weird,” in the beginning, as it combines breath, mudra’s, eye-focus, mantra’s, body locks, and postures.

Once you begin the practice, you’ll quickly start to feel more comfortable, and then once you do, you can choose to grow at a pace that feels right for you.


Kundalini Yoga, as taught by Yogi Bhajan, is called the Yoga of Awareness.  It is a powerful technology that brings your infinite spiritual self together with your finite human self.

It is an all-encompassing yogic practice that assists you in awakening your connection with Divine love, your human potential, your creative essence, and brings balance and strength to your physical, mental, emotional and spiritual well-being.

The term Kundalini originates from ancient India and in Sanskrit means, “coiled snake”. Kundalini itself is an arising divine energy that has been coiled at the base of the spine since birth.

It is made up of positive life force energy that surrounds, flows, and brings life to every living thing.

When your Kundalini energy awakens, it begins to travel up the base of your spine and through your chakra centers.

When this energy movement happens, it brings a heightened awareness to your mind-body reality of your divine connection happening within, as well as unblocking trapped energy flow throughout your body and chakra centers.

Kundalini Yoga was originally kept as a very secret and sacred practice of the science of energy and spiritual based philosophy.

It was Yogi Bhajan who brought the teachings to the United States in 1969. His mission was to make the teachings available for everyone so they could prepare for the significant changes and challenges they would face in the Aquarian Age. (Aquarian age is predicted to be from 2012-2000 years from now.)

Kundalini Yoga is not a religion. It is a universal, non-denominational yogic path for anyone who desires to learn skills and practices that can assist them in dealing with the daily stresses and challenges of life.

Also, it helps you build a spiritual platform of strength and well-being for your soul’s creative potential.

Now I’ll guide you through some of the technical parts of this yoga such as the white clothing, mantras, mudras, breathing exercises, kriyas, and meditations.


Yogi Bhajan taught that wearing all white clothing will expand your auric radiance by at least one foot.

There is an auric energy field surrounds each human being. When your auric energy field is strong, it helps you feel more confident in your identity, calms and neutralizes your mind, projects radiance, and protects your energy field from other negative energies around you.

The color white is a balance of all the colors and so when you wear white, it helps your conscious mind and subconscious mind remember we are all Divine.

Yogi Bhajan also recommended covering your head with a cotton cloth or wrapped turban during Kundalini Yoga and sadhana. (Sadhana means spiritual practice.)

We are training ourselves to be aware of subtle energy and how to master our subtle energies.

When you wear a head covering, it literally holds and protects the energy of your head. It provides a calm sense of containment while you meditate to calm your mind or train your mind to adjust to a higher vibrational frequency.

It also provides support to your skull and brain from any tiny movements that can happen during the practice.

Even though it is traditional to wear the white yogic clothing and head covering to a Kundalini Yoga class, it is not mandatory. You’ll find students wearing comfortable leggings and a loose colored t-shirt to class.

*The most important thing is that you wear something you feel comfortable in and allows for freedom of movement.


A mantra is a word or phrase that projects specific sounds into the universe to elevate your consciousness through its sacred meaning and repetitive rhythm: man=mind, trang=wave, or projection.

In Kundalini Yoga, there are many kinds of mantras.  Each mantra holds a sacred vibrational frequency such as peace, prosperity, Divine connection, and more.

Most of the mantras in Kundalini Yoga are in a sacred Indian language called Gurmukhi.

If you’re new to mantras, you can trust that the universe understands every sound your chanting aloud or quietly, even if you do not fully understand the meaning of each word yet.

When you chant a mantra, it is powerful. You are attuning yourself to that same energetic frequency of that vibrational intelligence in the universe.

People in your life, as well as situational life events, respond to the vibrational signal you are sending out.

Attuning yourself regularly to a mantra becomes more meaningful when you understand your energetic vibration is your attracting power.

Below are two mantras used in every Kundalini Yoga class.

Ong Namo Guru Dev Namo (the Adi Mantra.) “I bow to the Creative Wisdom, I bow to the Divine Teacher within.”  This mantra is chanted three times at the beginning of class and is used to “tune in” to the divine flow and divine wisdom within each of us.  This mantra also brings protection to your energy field, the energy of the room, and connects you to the Golden chain of Kundalini Yoga.

Sat Nam “Truth is my identity.” This mantra is one of the most used mantras in Kundalini Yoga, as it helps you remember divine truth and consciousness is within everyone.  This mantra is also commonly used to greet people, in yogic exercises and meditative practices, and to end every Kundalini Yoga class.


Mudras are specific hand positions that lock or seal guided energy flow and activate responses in the brain.

The hands hold an energetic map of our consciousness and health. When you use mudras, the hands become like an energetic keyboard inputting information to our mind and body.

Each finger is related to planetary energy and the quality of each planet.  The thumb represents the individual.

When you touch each fingertip to the thumb it creates a specific result. Make sure when using mudras to exert enough pressure to feel the flow of energy, but not enough to whiten the fingertips.


In Kundalini Yoga one of the first things you should learn how to do is breathe correctly.

When you master the breath, you promote your overall health and wellbeing, open up your creative potential, have more regulated moods, increase your ability to focus, and feel a stronger divine connection to your intuitive guidance.

Learning simple, natural breathing is a great exercise to start with;

To do this exercise correctly, make sure to breathe the air in and out through your nose, and extend your abdomen out on the inhale, and in and up, on the exhale.

When you do this exercise properly, you’ll allow more air to flow in and out of your body, which brings a more relaxed state to your mind and body, as well as stimulates your pituitary gland and third eye.

There are many other excellent breathing techniques in Kundalini Yoga with profound benefits to your overall health. So make sure to check them out in your discovery of the practice.

www.3ho.org is a great place to learn more.


The word Kriya means action. A Kriya in Kundalini Yoga is a set of exercises using varying postures, breath, and sound for a complete manifestation of a particular state.

There are over 125,000 types of Kriyas in Kundalini Yoga.

Each Kriya helps remove blocked energy and attachments of the ego, as well as helps release the Kundalini energy to strengthen your mind, body, and soul to fulfill your divine potential and destiny.


“Prayer is when you talk to God, meditation is when you let God talk to you.” Yogi Bhajan

Meditation helps you slow down the incessant chatter of your mind, so you can hear the clarity of your soul’s intuitive guidance.

It is not necessary to quiet all your negative thoughts in order to meditate successfully.

Instead, when you meditate, practice training your mind to slow down by focusing on your breath, become an observer of your thoughts and be in the energy of the present moment.

Then as you do this, you’ll increasingly train your mind to hear and receive inspiration, truth, and spiritual guidance from God or whatever you call the voice of your intuitive guidance.

Ready to upgrade your life?

I’ve created a free Kundalini yoga video, “Surya Kriya,” to help you get into a PEAK STATE of clarity, confidence, and radiance immediately.

If you follow this practice regularly, your life will change very quickly.

Get the video here!  https://angiewheelerlight.comsp-surya-kriya/


Sign Up for Updates

Receive a free meditation guide

Follow Me on Social Media



Let’s Connect