Is Kundalini Yoga safe?
Written by: Roberta Vommaro
A 2010 Harvard study confirmed what yogis and sages have known for centuries: placing the body in certain postures has a direct effect on the body's functions, as well as our minds and emotions. Notably, the study detected an increase in testosterone levels simply from assuming a "power pose" for a few minutes.
This concept underlies the practice of Kundalini kriyas, a set of yoga postures and purposeful movements designed to balance the glandular system while energizing and detoxifying the body. The glandular system plays a pivotal role in balancing the energetic systems, with each chakra (energetic center) corresponding to a specific gland in the body. As energy flows through the body during Kundalini yoga postures, breathing patterns, and meditations (which can be considered as power poses), the physical body responds by gaining strength, flexibility, and balance.
As the body and energetic centers become more balanced, there is a noticeable shift in mental state, mood, and emotional well-being. A stronger and balanced physical body also strengthens the nervous system, which in turn strengthens the mind.
What is Kundalini?
Kundalini represents one's own authenticity and ultimate potential. In yoga anatomy and energetic practices, Kundalini is the latent energy coiled at the base of the spine. When activated, it balances the chakras, initiating the process known as "awakening." Kundalini yoga, a profound yogic practice encompassing mantra, pranayama (breathwork), yogic postures, and meditation, holds a distinct purpose of activating this dormant energy, heightening consciousness and creating a state of
“clear awareness."
Although the roots of Kundalini yoga remain shrouded in mystery, its influence has transcended geographical boundaries and endured through the ages. Ancient Vedic texts dating back to 1,000 B.C. make mention of Kundalini energy, while its modern popularity owes much to the efforts of Eastern teachers that came to the West in the 1960s and 1970s.
The term "Kundalini" derives from the Sanskrit word "kundal," signifying both "circular" and the image of a coiled serpent. Practitioners liken Kundalini energy to a dormant snake coiled at the base of the spine, awaiting awakening. Kundalini yoga serves as the means to activate this energy, facilitating its ascension through the chakras, the seven vital energy centers situated along the spine.
The traditional goal of Yoga has always been to connect with and awaken this inner energy. Kundalini awakening is a unique, mystical process for each individual, unfolding inner awareness and leading to higher states of consciousness. It ultimately facilitates an understanding and experience of our own divinity and our role in co-creating reality, commonly known as manifestation.
"Kundalini Yoga" is the practice of awakening. It incorporates postures, kriyas (sequences of energetic movements designed to activate and balance chakras), breathwork, meditation, and mantra (the science of sound current or chanting). The objective of Kundalini Yoga is not solely perfecting postures but generating energy. The sequences specifically target each chakra and layer of the body, harmonizing the internal systems. As each person has unique individual needs and imbalances, the same practice can have different effects at different times in life. From a physiological standpoint, Kundalini Yoga benefits all body systems, fostering strength, coordination, flexibility, focus, and breath capacity.
Meditation is also an integral part of Kundalini Yoga. It not only connects individuals with their infinite potential but also serves as the art of breaking habits, purifying the mind, and cultivating a more positive and authentic way of relating to daily experiences.
Key Components of Kundalini Yoga
Opening chant: Each session commences with an opening chant, also known as tuning in.
Pranayama or warmup: Breathing exercises, or pranayama, are accompanied by spine-stretching movements, cultivating breath control.
Kriya: A kriya entails a sequence of postures, pranayama, mudras (hand gestures), sounds, and meditation. The length and intensity of the kriya vary under the guidance of the instructor.
Relaxation: A period of relaxation follows the completion of a kriya, allowing the body and mind to assimilate its effects.
Meditation: The practitioner is guided through meditation to cultivate heightened awareness.
Closing chant: The session culminates with a closing chant.
Benefits of Kundalini Yoga
Stress and anxiety relief: A small-scale study conducted in 2017 revealed immediate stress relief in participants following Kundalini yoga sessions, with these effects persisting after three months of regular practice. Furthermore, an investigation in 2018 concluded that an 8-week Kundalini yoga program significantly reduced anxiety levels, suggesting its potential as a therapeutic approach for individuals with generalized anxiety disorder.
Improved cognitive function: In a controlled trial conducted in 2017, researchers studied 81 participants with mild cognitive impairment. These individuals were divided into two groups, with one practicing Kundalini yoga and the other receiving memory enhancement training for 12 weeks. Both groups showed significant improvements in memory at the end of the study. However, only the Kundalini yoga group demonstrated short- and long-term enhancements in executive functioning, including skills such as reasoning, problem-solving, and cognitive flexibility. Additionally, the Kundalini group reported fewer symptoms of depression by the study's conclusion.
Boosted self-perception: A small-scale study in 2017 discovered that Kundalini yoga may contribute to improved body positivity and self-acceptance. This observation was made in nine women diagnosed with anorexia nervosa and bulimia nervosa. The researchers suggested that Kundalini yoga could aid in the treatment of eating disorders by fostering enhanced self-perception and self-appreciation.
Spiritual enlightenment: As Kundalini energy awakens and ascends, practitioners believe it establishes a deeper spiritual connection with oneself and others. Although these benefits lack scientific validation, they are supported by anecdotal evidence. Purported advantages include heightened empathy, increased creativity, improved charisma, augmented energy levels, and internal peace.
Ready to discover the benefits of this ancient practice yourself? Check out our Inner Work tab with mindfulness and kundalini practices to change mindset and limiting beliefs:
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