200 Hour Kundalini Yoga Teacher Training in Rishikesh, India

The following Kundalini Yoga postures (asanas) are practiced to build strength, increase flexibility, stimulate the nervous system, and activate dormant energy:

• Archer Pose (Virabhadrasana variation)
• Back Rolls
• Backward Stretch
• Boat Pose (Naukasana)
• Bow Pose (Dhanurasana)
• Bridge Pose (Setu Bandhasana)
• Butterfly Pose (Baddha Konasana)
• Camel Pose (Ustrasana)
• Cat–Cow Stretch
• Cat Stretch
• Cobra Pose (Bhujangasana)
• Chair Pose (Utkatasana)
• Corpse Pose (Savasana)
• Celibate Pose
• Crow Pose (Bakasana)
• Guru Pranam
• Ego Eradicator
• Frog Pose
• Standing & Sitting Forward Bends
• Fish Pose (Matsyasana)
• Kundalini Lotus Pose
• Leg Lifts
• Life Nerve Stretch
• Locust Pose (Shalabhasana)
• Neck Rolls
• Maha Mudra Kriya
• Pelvic Lifts
• Platform Pose (Front & Back)
• Plow Pose (Halasana)
• Sat Kriya
• Shoulder Stand (Sarvangasana)
• Shoulder Shrugs

These postures are integrated into Kundalini Yoga kriyas to systematically balance chakras, strengthen the body, and elevate consciousness.

Preparatory practices are essential before beginning Kundalini Yoga asanas, as they help students develop awareness of the body, mind, and senses. In Kundalini Yoga, the body is considered a sacred temple and a manifestation of nature. These gentle movements recharge the organs, improve circulation, and prepare practitioners to sit comfortably for longer meditation and Kundalini awakening practices.

Warm-Up & Joint Mobilization Exercises

• General Warm-Up Exercises: Light movements to increase blood flow and awaken body awareness.
• Feet & Ankle Rotations: Improve grounding and stability.
• Knee Movements: Strengthen and lubricate knee joints.
• Hip Rotations & Movements: Release tension and enhance flexibility in the pelvic region.
• Leg Cradle Practice: Opens hips and prepares for seated postures.
• Side Bending Exercises: Stretch the spine and activate energy channels.
• Arm Movements & Arm Swings: Improve shoulder mobility and circulation.
• Elbow Rotations: Maintain joint flexibility.
• Wrist & Hand Movements: Prepare for mudras and weight-bearing poses.
• Neck Exercises: Relieve stiffness and improve pranic flow to the brain.
• Chin, Jaw, Mouth, Tongue, Eye & Head Exercises: Release subtle tension and enhance sensory awareness.

These preparatory exercises ensure the body is relaxed, energized, and fully ready for deeper Kundalini Yoga asana, pranayama, and meditation practices.

Kirtan and mantra chanting are powerful practices in Kundalini Yoga that help practitioners connect with higher consciousness and awaken inner devotion. Through sacred sound vibrations, students learn to express their feelings toward the Divine and experience a deep sense of peace and joy within.

Chanting mantras and participating in kirtan creates a positive and uplifting atmosphere, purifies the mind, and raises collective energy. During the training, students learn traditional mantras and kirtan techniques so they can confidently guide their own classes, create a spiritually charged environment, and inspire joy, harmony, and elevated awareness in their students.

Energy locks, known as Bandhas, are essential techniques in Kundalini Yoga that help control, direct, and elevate pranic energy within the body. These practices support safe Kundalini awakening by guiding energy through the central channel (Sushumna Nadi).

• Root Energy Lock (Moola Bandha): Activates the base energy at the Muladhara Chakra and supports the upward rise of Kundalini from the root center.
• Abdominal Energy Lock (Uddiyana Bandha): Stimulates the solar plexus region and helps push awakened energy upward through the spine.
• Throat Energy Lock (Jalandhara Bandha): Regulates energy flow in the upper chakras and prevents the dissipation of prana.
• Great Energy Lock (Maha Bandha): A combination of all three bandhas that balances the entire energy system and prepares the practitioner for deeper Kundalini activation.

Regular practice of these Kundalini Yoga bandhas strengthens the nervous system, improves concentration, and enhances spiritual growth.

Kundalini Tantra Mudras are sacred hand gestures and energetic seals used to channel prana (life force energy), balance chakras, and support Kundalini awakening. These mudras enhance concentration, emotional balance, and spiritual awareness when practiced with proper guidance.

• Jnana Mudra & Chin Mudra: Balance the fire and air elements in the body, improve concentration, and deepen meditation practices.
• Yoni Mudra: Invokes the primal creative energy from the source of creation, promoting inner stillness and connection to divine feminine power.
• Bhairava Mudra: Symbolizes the union of individual consciousness with supreme consciousness, fostering inner harmony and non-dual awareness.
• Hridaya Mudra: Strengthens heart vitality, releases suppressed emotions, and helps resolve emotional conflicts by balancing the heart chakra.
• Shambhavi Mudra: Enhances mental stability, sharpens focus, and guides the practitioner toward a thought-free meditative state.
• Khechari Mudra: A higher yogic practice that helps preserve subtle nectar (amrita) at the Vishuddha Chakra, reducing hunger and thirst while rejuvenating the entire system.
• Viparita Karani Mudra: Balances thyroid function and harmonizes Ida and Pingala nadis, allowing Kundalini energy to flow smoothly through the Sushumna Nadi.

These Kundalini Tantra Mudras play a vital role in deepening meditation, balancing the subtle body, and accelerating spiritual evolution.

Yoga Nidra, often known as yogic sleep, is a powerful guided meditation practice that promotes deep relaxation and subconscious healing. For a Kundalini practitioner, Yoga Nidra is essential to balance intense energy practices and restore the nervous system.

Importance of Yoga Nidra for Kundalini Practitioners

Kundalini Yoga works deeply with prana and the subtle energy system. Yoga Nidra helps integrate these energetic shifts, reduce mental tension, and stabilize emotional fluctuations. It prepares the mind and body for safe and steady Kundalini awakening.

Types of Yoga Nidra in Kundalini Sadhana

• Deep Relaxation Yoga Nidra: Systematically relaxes the physical body, calms the mind, and releases accumulated stress from muscles and organs.
• Subtle Body Awakening Yoga Nidra: Guides awareness through chakras and energy channels, enhancing pranic sensitivity and inner consciousness.
• 31-Point Blue Star Yoga Nidra: A focused meditation technique that rotates awareness through 31 specific body points, sharpening concentration and activating subtle energy centers.

Regular practice of Yoga Nidra in Kundalini Yoga supports deep healing, heightened awareness, and balanced spiritual growth.

Kundalini Tantra Philosophy explains the spiritual science behind Kundalini Yoga and the awakening of inner energy.

• Introduction to Kundalini Yoga: A path of awakening dormant energy at the base of the spine and guiding it toward higher consciousness.
• Understanding Chakras: Chakras are seven main energy centers—Mooladhara, Swadhisthana, Manipura, Anahata, Vishuddhi, Ajna, and Sahasrara—that govern physical, emotional, and spiritual balance.
• Kundalini Awakening Process: Through asana, pranayama, mantra, mudra, and meditation, energy rises safely through the Sushumna Nadi.
• Mantra & Shaktipata: Sacred sounds and energy transmission help accelerate spiritual growth.
• Sexual Energy & Brahmacharya: Tantra views sexual energy as a creative force that can be transformed through discipline and moderation for higher awareness.

This philosophy forms the foundation for safe and authentic Kundalini Yoga practice.

Satsang is an essential part of Kundalini Yoga Teacher Training, offering deep spiritual guidance and wisdom from an experienced master. Through Guruji’s inspiring teachings, students receive clarity, motivation, and practical insight to support their Kundalini awakening journey.

The Kundalini TTC not only transforms your practice during the course but also provides lifelong direction for personal and spiritual growth. Even after completing the training, students can continue to seek guidance and ask questions, ensuring ongoing support from their teacher on the path of self-realization.

As part of the holistic experience, students have the opportunity to participate in an Indian classical dance class, a beautiful and uplifting practice that promotes relaxation, joy, and emotional expression.

Indian classical dance incorporates powerful mudras (hand gestures) and symbolic movements rooted in the philosophy of Shiva and Shakti, representing the union of masculine and feminine energies. This sacred art form enhances body awareness, rhythm, grace, and energetic balance—supporting overall well-being alongside your Kundalini Yoga practice.

Surya Kriya is a powerful Kundalini Yoga practice designed to awaken inner strength and activate hidden potential. Inspired by the flow of Sun Salutation in the beginning, this kriya gradually moves beyond physical movement to stimulate the body’s energy centers and create complete balance.

Practiced with specific Bija Mantras (seed sounds), Surya Kriya enhances pranic flow, strengthens the solar plexus (Manipura Chakra), and builds vitality, focus, and inner stability. Regular practice helps harmonize the body, mind, and subtle energy system, supporting deeper Kundalini awakening and spiritual growth.

Kundalini Sadhana is a disciplined spiritual practice designed to awaken inner energy and elevate consciousness through mantra, meditation, and focused awareness. It builds a strong foundation for safe and steady Kundalini awakening.

• Kundalini Mantra Chanting: Sacred sound vibrations to purify the mind and activate subtle energy centers.
• Devi Prayer: Invoking divine feminine energy for protection, strength, and guidance.
• Tratak (Gazing Meditation): Enhances concentration and stimulates the Ajna Chakra.
• Maun Sadhana (Silence Practice): Cultivates inner awareness and mental clarity.
• Shiva-Shakti Sadhana: Balances masculine and feminine energies within.
• Japa Sadhana: Repetitive mantra chanting to deepen meditation and focus.

Meditation & Preparation

• Preparation for Kundalini Meditation: Developing proper posture, breath awareness, and mental steadiness.
• Creating a Strong Foundation: Gradual purification of body and mind before advanced practices.
• Developing Concentration: Training the mind to remain focused on a single point or chakra.
• Chakra Cleansing & Activation: Techniques to open and balance energy centers.
• Mantra Meditation for Different Deities: Specific mantras connected to various chakras for deeper spiritual alignment.
• Managing Disturbances in Meditation: Understanding and overcoming distractions, emotional fluctuations, and energy shifts during Kundalini meditation.

Kundalini Sadhana strengthens discipline, enhances awareness, and supports authentic spiritual growth through structured daily practice.

Yogic detox and cleansing exercises, also known as Shatkarma practices, are essential in Kundalini Yoga for purifying the body and preparing the energy system for higher spiritual practices. These techniques remove toxins, clear energy blockages, and support safe Kundalini awakening.

• Jala Neti: Nasal cleansing with warm saline water to purify the sinus passages and improve breathing.
• Rubber Neti (Sutra Neti): Advanced nasal cleansing technique to remove deeper blockages and enhance pranic flow.
• Jihwa Dhauti: Tongue cleansing practice to remove toxins and stimulate digestive health.
• Agnisar Kriya: Activates the digestive fire (Manipura Chakra) and detoxifies abdominal organs.
• Kunjal Kriya: Yogic stomach cleansing technique that removes excess acidity and impurities.
• Kapalbhati: Powerful breathing practice that detoxifies lungs and energizes the mind.
• Tratak: Concentrated gazing meditation that cleanses the eyes and strengthens mental focus.

These traditional yogic cleansing practices support physical purification, mental clarity, and balanced energy flow in Kundalini Yoga.

Tantra Prana Kriya, also known as Tantric Breathing Practices, focuses on conscious control of breath to awaken Kundalini energy, balance the nervous system, and purify the subtle body. These powerful pranayama techniques enhance pranic flow and activate higher awareness.

• Kosthya Swasa (Diaphragmatic Breathing): Deep abdominal breathing that prolongs and smoothens the breath, improving lung capacity and calming the mind.
• Kapalbhati: A dynamic cleansing breath that stimulates the Third Eye (Ajna Chakra) and supports emotional purification.
• Bhastrika: Bellows breathing technique that awakens the inner fire (Manipura Chakra) and promotes emotional strength and stability.
• Bhramari: Humming bee breath that transforms brainwave patterns and purifies the Ajna and Sahasrara Chakras.
• Nadi Shodhanam: Alternate nostril breathing that balances both brain hemispheres and activates the Sushumna Nadi for Kundalini awakening.
• Dynamics of Breath: Understanding rhythm, retention (kumbhaka), and flow to regulate prana effectively.
• Upper Sushumna Breathing: Directing breath awareness toward higher chakras to elevate consciousness.
• Lower Sushumna (Spinal Breathing): Guiding breath along the spine to awaken dormant energy safely.
• Understanding Prana and Swasa: Learning the science of life-force energy and its connection with breath for deeper spiritual practice.

These Tantric breathing techniques play a vital role in Kundalini Yoga by strengthening vitality, enhancing focus, and preparing the practitioner for higher states of meditation and energy awakening.

Kriya Yoga for Kundalini Awakening is a systematic and disciplined approach to activating dormant spiritual energy through breath, posture, concentration, and chakra-based practices. These techniques are designed to purify the body, balance the mind, and safely elevate prana through the Sushumna Nadi.

Rules and Preparation

• Following proper guidance from an experienced teacher
• Maintaining a sattvic diet and disciplined lifestyle
• Practicing regular meditation and breath awareness
• Preparing the body through cleansing and foundational asanas

Postures (Asana Practice)

Specific yogic postures are practiced to strengthen the spine, stimulate energy centers, and prepare the nervous system for higher kriya techniques.

Chakra Sadhana (Energy Center Practices)

• Ajna Chakra Practices: Meditation, tratak, and focused breathing to awaken intuition and higher awareness.
• Mooladhara Chakra Practices: Grounding postures and root lock techniques to activate base energy.
• Swadhisthana Chakra Practices: Hip-opening asanas and breathwork to balance creativity and emotions.
• Manipura Chakra Practices: Fire-based kriyas and core strengthening to awaken inner power.
• Anahata Chakra Practices: Heart-opening postures and mantra chanting to cultivate love and compassion.
• Vishuddhi Chakra Practices: Breath control and chanting to purify communication and expression.
• Bindu Activation Practices: Subtle meditative techniques to preserve and elevate higher spiritual energy.

Chakra Awareness Practices

Systematic meditation and visualization methods to develop sensitivity to the chakra system and support balanced Kundalini awakening.

These Kriya Yoga practices build a strong foundation for safe, gradual, and authentic Kundalini energy activation.

India has been a sacred land of Tantra and Kundalini practices for thousands of years, where Shiva represents divine masculine energy and Shakti symbolizes divine feminine energy. The union of these two forces is the essence of Kundalini awakening.

As part of the spiritual journey, students visit the revered Kunjapuri Devi Temple and other powerful Shakti temples in the Himalayan region. These sacred visits allow practitioners to experience elevated vibrations, deepen devotion, and connect with the living energy of the Divine Mother.

Temple visits enhance spiritual awareness, strengthen inner faith, and provide a direct experience of the transformative power of Kundalini energy in its traditional Tantric roots.

Mantra Diksha (Spiritual Initiation) is a sacred process in Kundalini and Tantric traditions, where a realized master transmits a powerful mantra to the student for spiritual growth and inner awakening.

Under the sacred guidance of experienced Himalayan masters and lineage gurus at Aatm Yogashala, students receive their first step of mantra initiation. This sacred initiation marks the beginning of a committed spiritual journey, helping practitioners establish a strong foundation in meditation, discipline, and higher consciousness.

Mantra Diksha supports focused practice, purifies the mind, and guides students toward deeper Kundalini awakening and self-realization.

Kundalini Anatomy explores the subtle and physical energy systems of the body that play a vital role in Kundalini awakening. Understanding this inner structure is essential for safe and effective Kundalini Yoga practice.

• Nadis (Energy Channels): Subtle pathways through which prana (life force energy) flows. The three main nadis—Ida, Pingala, and Sushumna—are central to Kundalini activation.
• Chakras: Seven primary energy centers located along the spine that regulate physical, emotional, and spiritual balance.
• Panchakosha (Five Sheaths): The five layers of human existence—physical, energetic, mental, intellectual, and bliss body—explaining the multidimensional nature of consciousness.
• Respiratory System: Breath is the bridge between body and mind. Proper pranayama strengthens lung capacity and supports pranic flow through the nadis.
• Swadhisthana Chakra: The sacral energy center associated with creativity, emotions, and reproductive energy—an important focus in Kundalini practices.
• Nervous System: A strong and balanced nervous system is essential for handling the intense energy shifts experienced during Kundalini awakening.

A clear understanding of Kundalini anatomy provides the foundation for deeper meditation, energy balance, and spiritual transformation.

Shaktipat (Energy Transmission) is a sacred process in Kundalini Yoga where spiritual energy is transmitted from an awakened master to a sincere student. Just as one light can ignite another, true Kundalini awakening is traditionally guided by a teacher who has direct experience of higher consciousness.

Kundalini Yoga should always be practiced under the supervision of an experienced and realized guide. Under the blessings and spiritual guidance of our revered Himalayan masters and lineage teachers at Aatm Yogashala, students receive proper direction and energetic support.

Shaktipat plays a crucial role in spiritual transformation, accelerating inner growth, deepening meditation, and ensuring safe and balanced Kundalini awakening.