Stretch pose kundalini

Stretch pose kundalini DEFAULT


Advanced Kundalini Yoga Stretch Pose


• Lying on your back, start by rooting the lower back down into the ground, keeping both arms relaxed to the sides of the body.

• Take one deep inhalation and bring both knees to the chest, and both arms up to the sides of the body, palms facing each other.

• With the exhalation, kick both legs out straight and together (6 to 12 inches from the ground) and, at the same time, lift your chest forward and up, raising the head up and taking the shoulder blades off the ground, but making sure your lower back keeps flat to it.

• Look straight at your toes and hold the position, with breath of fire or just powerful breath from the navel point, for one minute.

• Be sure to take a few moments lying on the back afterwards to experience the benefits.


• Builds abdominal strength.
• Increases core energy and willpower.
• Improves your digestive system.
• Tunes up your nervous system.
• Lovely tool to help you make up your mind when you need to take an important decision!


• You may place your hands under your buttocks to support the lower back, if you feel that you still don´t have enough abdominal strength.

• You may perform it raising one leg at the time.


• Avoid this posture if you are pregnant or menstruating.

• Avoid it also if you have a recent lower back or neck injury.

• Always be careful with your lower back and your neck when you practise this posture. Keep both areas soft and relaxed, and take the tension to your abs and legs instead.


Better Than Coffee: Morning Yoga You Can Do in Bed

Before you even get out of bed, you can do some yoga to help jumpstart your day. These four simple exercises work better than coffee to energize your body and wake up the mind. Not only that, practiced every day, this simple series of exercises can give physical, mental and spiritual stamina so you can handle whatever life throws at you with grace and a smile or, if need be, decisive action.

The morning series has four parts, each part should be practiced for 1-3 minutes. To end each exercise, take a deep inhale, suspend the breath for a few moments while still holding the posture. Exhale and relax.

1. STRETCH POSE Lie on your back with your legs together, toes pointing forward, arms at your side. Raise your arms, legs, and head six inches off the ground. Do your best to keep your lower back pressed against the floor. With your eyes open, look towards your toes. Hold the position and begin breath of fire, inhaling and exhaling through the nose.

Stretch pose

If you have weakness in the lower back and have trouble keeping your legs up, try bending your knees a little. Alternatively, you can hold up one leg at a time; just make sure you keep alternating, don't keep one leg up for more time than the other. If you need to, as a last resort, you can place your hands underneath your lower back. This is fine for alignment but won't do much to strengthen your core muscles.

Something to watch for: some students have a tendency to raise their legs and/or shoulders too high. The tips of the shoulder blades should stay in contact with the floor. 

Tuck Pose

2. TUCK POSE Still lying on your back, draw your knees into your chest and wrap your arms around your legs. Bring your head forward, nose as close to your knees as you can manage. Hold the position and begin breath of fire. 

3. ROCK ON YOUR SPINE Still holding your knees close to your chest, begin to rock forwards and backwards on your back, moving from your tail bone to your neck. Keep yourself tucked in a tight ball and try to move from your navel point, using your core muscles. 

4. EGO ERADICATOR Come sitting in simple cross legged pose, aka "easy" pose. Bring your arms out to the sides and raise them 60 degrees from parallel. Palms face forward and bend your fingers at the first knuckle, bringing the pads of your fingers to press against the pads at the top of your palms. The thumbs stretch out and you should feel a stretch across the palm. Close your eyes, focus at the brow point, and begin breath of fire.

Ego Eradicator

SOME OF THE BENEFITS OF THIS MORNING SERIES: There are many benefits of stretch pose. The posture adjusts the navel point and tunes up the nervous system. As well, stretch pose strengthens the abdominal muscles. Stretch pose is good for digestion and can help burn off inner anger. By stimulating the navel point, stretch pose activates internal strength and the ability to project.

Tuck pose allows the heart to relax, helps to release gas, and is good for elimination. Rocking on the spine massages the muscles of the back and can be energizing. Ego eradicators strengthen the electromagnetic field and the heart and builds courage. It is a posture of victory. The mudra stimulates the brain.

Breath of fire is both calming to the mind and energizing to the physical body. It strengthens the nervous system, releases toxins from the body, and increases lung capacity. (If you are unclear about how to approach breath of fire, Posture Master Guru Prem Singh Khalsa gives a great tutorial on YouTube:

CONTRAINDICATIONS:  Stretch pose and breath of fire should not be practiced by women who are on the three heaviest days of their period or who are pregnant from the 120th day onward. (Breath of Fire and stretch pose during the first 120 days is permissible if there are no complications with the pregnancy. )

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Snatam Kaur on Stretch Pose and Her “Ah Ha!” Moment

Snatam Kaur practices Stretch Pose as her daughter Jap Preet looks on.

Life has such an ebb and flow. One minute you can be riding the wave, the next minute you are under the wave. One minute you can feel safe and secure in your life, and the next minute you can feel totally threatened by something.

I find that when I meditate it helps me to separate myself from the sting of something to realize that it is all coming from God’s Divine Will. Usually the most emotionally charged things aren’t really that big of a deal anyway. It is our own emotions, our own feelings that must pass through us one way or another. As the ups and downs of life happen to me I am learning to be alright with it and stay centered.

This past week I was given the gift of realizing that there is a great yoga posture that can really help me to stay centered. I’d like to share it with you.

It is Stretch Pose!!!

This is one of the most powerful postures in all of Kundalini Yoga. Lie on your back. Raise your head up six inches, your feet up six inches, point your hands towards your feet and begin a powerful breath of fire. Breath of fire is a rapid breath through the nose.(Editor’s Note:  Need a tutorial on Breath of Fire?  Click here and watch Anne Novak for Spirit Voyage’s video on how to do it!) Do this Stretch Pose for as long as you can! I suggest going for one minute at least. When I do this posture in the morning as a part of my Kundalini Yoga set it completely anchors me into my navel center. From this place I feel less reactive, more positive, and stronger on every level. This posture harnesses and concentrates your “Chi”, the energy that is naturally at your navel center. The more navel based exercises you do the more this Chi is available for you physically, and mentally. It will give you the key to staying centered and balanced in your life. There are many navel exercises that help increase your Chi. Stretch pose is one of the quickest and most powerful ones that I have ever experienced.

It is better to take a break from Stretch Pose if you are pregnant or in your menstrual cycle.

I have practiced this posture my whole life, but last week I had a “ah ha” moment. I realized that this exercise can keep me centered, and that I am very grateful for it in my life. These kind of moments I find are precious, because someone can tell you how good something is for you, but it is not until you get it on a deep level inside that the “ah ha” moment happens.

Please see this link to the Ten Bodies Yoga Set that has Stretch Pose as the very first exercise. I love this yoga set too! It is a great morning tune up and the first set that I got hooked on as a teenager.

(Editor’s Note: Want to learn more about the Ten Bodies?  Read Spirit Voyage’s Ten Bodies series!)

May this blog serve you in some way to help strengthen your navel and perhaps have your own “ah ha” moment.

Sat Nam,

Snatam Kaur

(Click here to read more blogs by Snatam Kaur.)

Snatam Kaur’s latest CD “Ras”








(Editor’s Note: Check out this video by Anne Novak for Spirit Voyage on the mechanics of Stretch Pose!)

Is it true that yoga will awaken deeper energy, which is called kundalini? - J. Krishnamurti

Reset Your Nervous System with Stretch Pose

Posture: Lie on your back. Raise your head and heels 6 inches off the ground. Focus the eyes on the toes and stretch the toes so they point away from you. Place your arms either above your thighs with the palms facing down but not touching the legs, or alongside your legs with the palms facing your body but not touching. 

Focus: Keep your eyes open and gaze towards your toes. 

Breath: Breath of Fire - watch our introduction to Breath of Fire video here. 

Time: In many sets, this posture is held for 1-3 minutes.

To end: Gently come out of the posture and meditatively relax.

Important to note for women: Do not practice stretch pose under the following circumstances as it puts extra pressure on the female reproductive organs: 

  • After the first 120 days of pregnancy 

  • If there are any pregnancy complications 

  • During the first few days of a woman’s moon cycle


Kundalini stretch pose

Kundalini Yoga: 13 Poses to Help You Break Bad Habits

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Are you ready to discover your life’s purpose and activate your fullest potential? Kundalini Yoga is an ancient practice that helps you channel powerful energy and transform your life. And now there is an accessible, easy way to learn how to incorporate these practices into your practice and life. Yoga Journal’s 6-week online course, Kundalini 101: Create the Life You Want, offers you mantras, mudras, meditations, and kriyas that you’ll want to practice every day. Sign up now!

You have the willpower and strength to kick bad habits for good. Find them with Kundalini Yoga.

One of the most powerful Kundalini kriyas, or sequences, for finding the strength to break bad habits is a series of 13 poses called the Advanced Abdominal Strengthening Kriya. In part, this combination of movements and breathwork gives you an exceptional core workout. On a deeper level, it activates the third chakra, the energy center at your navel that is the source of willpower, where transformation and empowerment start. When this energy vortex is active and balanced, you feel grounded; the need to reach outside yourself to feel better is quieted.

See also Yoga Journal’s #CHAKRATUNEUP2015 

Try this practice every day for the next 40 days—the amount of time it takes to encode a new pattern of behavior, according to Kundalini theory. Mornings are best, before you get pulled into the drama of the day. Make this kriya your new habit and you will see negative thinking, self-doubt, procrastination, and resentment—the feelings often underlying addictive behavior—slowly melt away and become replaced by contentment, fulfilment, freedom, and the strength to follow through on whatever resolutions or changes you want to make and keep in the new year.

Also read the personal stories of 5 Yogis Who Overcame Addiction

Begin by chanting the Kundalini Adi mantra three times: Ong namo guru dev namo (“I bow to the divine creative consciousness within, I bow to the teacher within”). Start slow, taking rests when you need to and gradually building up to the times given for each pose. Keep the eyes closed and focus on the third eye—the chakra or energy center between your eyebrows. Deepen your focus by mentally repeating Sat (truth) as you inhale, Nam (identity) as you exhale. Make sure to pause for at least 30 to 60 seconds after each pose.

Alternate Leg Lifts

Kundalini Alternate Leg Lifts Jan 2015

Come to your back. Inhale slowly as you pull the low belly in and lift your left leg to 90 degrees, toes pointed toward the ceiling. Exhale slowly as you lower it down. Place your hands under your hips if you need extra support for your lower back. Alternate left and right legs, and continue for 3 minutes. This pose begins to spark energy at the navel point.

See also8 Detoxifying Kundalini Poses 

Cross Crawl

Kundalini Cross Crawl Jan 2015

Stay lying down, with your legs out in front of you and your arms by your sides. Inhale and bend your left knee into your chest as you bring your right arm up over your head. Exhale and straighten your left knee, lowering the leg and right arm back to the floor. Switch sides and continue to alternate, using long, deep breaths, for 3 minutes. Concentrating your awareness at your navel point helps to build energy around your third chakra.

See alsoA Beginner’s Guide to the Chakras

Adho Mukha Svanasana, variation

Kundalini Downward-Facing Dog Adho Mukha Svanasana Jan 2015

Downward-Facing Dog Pose, variation

Come into a variation of Downward-Facing Dog Pose with your thumbs touching and fingers angled slightly out (place your hands shoulder-distance apart if you have a shoulder injury). Keep your feet hip-distance apart. Engage the core to draw the hips up and back and lift weight out of the shoulders. Take long, deep breaths for 3 minutes. This pose, essentially an inversion, allows energy to flow toward the brain.

See alsoAdho Mukha Svanasana (Downward-Facing Dog Pose)


Kundalini Bhujangasana Cobra Pose Jan 2015

Cobra Pose

Come to lying on your belly. Place your hands under your shoulders, fingers spread wide; grounding down through your pelvis and the tops of your feet, firm your legs and reach your tailbone toward your heels. Inhale and lift the chest, keeping a slight bend in the elbows, the chest open, and the shoulders relaxed. Hold for 2 minutes, taking deep breaths. This pose draws energy toward the spine and opens the chest.

See alsoBhujangasna (Cobra Pose)

Yoga Crunch

Yoga and Pilates.

Come onto your back, bend your knees, and place your feet on the floor hip-distance apart. Interlace your hands behind your head with the elbows wide. Exhale and count to 6 as you come into a crunch, pulling the low belly in. Inhale to the count of 6 as you slowly lower back down. Repeat for 2 minutes. This pose continues to build energy around the third chakra, the seat of willpower.

See also4 Steps to Boost Your Willpower

Stretch Pose

Kundalini Stretch Pose Jan 2015

Extend your legs in front of you, arms resting by your sides. Lengthen the back of your neck. Lift your upper chest, head, and arms off the ground and draw your chin in. Direct your fingers and gaze at your toes. Keep your lower back flat against the floor as you lift the legs 6 inches off the floor, toes pointed. (If your lower back bothers you, keep the heels lightly resting on the ground or place your hands underneath your sacrum or sitting bones.) Hold for 2 minutes while doing Breath of Fire: First inhale by relaxing the upper abdominal muscles, allowing air to fill the lungs. Then exhale by quickly drawing the navel point and solar plexus in and up toward the spine as you force the breath out. Take even inhales and exhales and build to 2 to 3 cycles per second. (Do not do Breath of Fire if you are pregnant or menstruating.) Stretch Pose with Breath of Fire can be calming and rejuvenating. By working on the third chakra, it boosts resolve and self-esteem.

See alsoA Fire in Your Belly

Piston the Legs

Kundalini Piston the Legs Jan 2015

Stay on your back and bring both knees toward your chest. Arms are alongside your torso, with the palms facing down. (Place the hands underneath the sacrum or sitting bones if you need to support your lower back.) On an inhalation, thrust the left leg out until it’s a few inches off the floor. Exhaling, bring the knee back into the chest. Continue switching legs in a pistonlike movement for 2 minutes. This pose balances the energy of the navel and lower chakras.

See alsoYoga Poses for the Chakra System


Kundalini Yoga Dhanurasana Bow Pose Jan 2015

Bow Pose

Come back onto your stomach, arms alongside your torso. Bend your knees and reach for your ankles or the tops of your feet. Inhale and kick your shins back, lifting your thighs and chest off the ground. Keep the back of your neck long and hold for 2 minutes. Exhale and release. This pose draws energy into the spine and improves digestion by stimulating energy at the navel point. Rest on your stomach, arms alongside your torso and head turned to one side. Relax and breathe for 1 minute.

See alsoDhanurasana (Bow Pose)


Kundalini Camel Pose Ustrasana Jan 2015

Camel Pose

Come up so you are standing on your knees and shins, torso upright. Place your hands on your hips. Draw your abdomen in to support your lower back. Relax your shoulder blades down and press them gently into your back. Inhale and lift your chest. Keep your hands on your hips or release them back to your heels. If it’s comfortable for your neck, release your head back. Hold for 1 to 2 minutes. This pose lifts the energy we have been cultivating toward the heart center, allowing a feeling of expansion and brightness.

See alsoUstrasana (Camel Pose)


Kundalini Child's Pose Jan 2015

Child’s Pose

Press back into Child’s Pose (Balasana) with your knees together, your hips on your heels, and your forehead on the ground. Extend and rest your arms in front of you with hands shoulder-distance apart. Relax here for 1 minute, returning to your natural rhythm with your breath.

Then, bring your arms alongside your body. Relax here for 1 minute, letting your breath return to normal.

See alsoBalasana (Child’s Pose)


Lie on your back with your legs extended in front of you for Savasana, or deep relaxation. Let your palms turn up and your arms and legs relax. This pose allows you to fully integrate the energy of the practice and reset the nervous system. It’s like hitting “save” when we have written an important document! Stay here for 5 to 7 minutes.

See alsoSavasana (Corpse Pose)

Our Pros

yoga teachers Tommy Rosen and Kia Miller

Author and modelTommy Rosen is a yoga teacher and addiction-recovery expert. He holds certifications in both Hatha and Kundalini Yoga and has been in 23 years of continuous recovery from drug addiction. His new book, Recovery 2.0: Move Beyond Addiction and Upgrade Your Life, was released last October by Hay House, Inc. His partner, author and model

Kia Miller, is certified in the Ashtanga Vinyasa Flow tradition, as well as Kundalini Yoga. Her own style of yoga, called Radiant Body Yoga, is a potent combination of breathing, movement, stretching, meditation, chanting, and relaxation. (Kriya by Yogi Bhajan as documented in The Art, Science & Application of Kundalini Yoga, by Nirvair Singh Khalsa.)

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Stretch Pose - KUNDALINI YOGA IN ENGLISH - Vibrant Kundalini

Love cannot be deceit. Once again, when I return home, I force myself to soberly assess all its shortcomings and even write them down, trying to concentrate only on this. Having calmed down a little and feeling some inner confidence, I try to fall asleep in the sleep of a normal person, without inner torment and mental. Conversations with him.

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Standards. Protocols. Instructions. Voltran is another matter.

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