Episode 77:
A Beginner's Guide to
Kundalini Yoga

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Would you believe us if we told you that you could do a complete yoga practice, including mantra, meditation, movement, and breathwork, in three minutes? That’s one of the benefits of Kundalini Yoga that we learn about (and so much more) in our discussion with Kundalini yoga teacher, Shakti Sita. Shakti Sita helps lay a solid foundation for understanding Kundalini Yoga - where the tradition comes from, what to expect in a class, how you can practice it on your own, what the benefits are, and why you might want to try it. She shares how she found Kundalini Yoga (or how it found her) after suffering from chronic Epstein Barr and debilitating fatigue and anxiety. We also talk about living an authentic life.

In the “You Want Me To Do What??” section, Shanna shares about taking a Kundalini Yoga class with Shakti Sita and why she recommends everyone give it a try.

Episode Recap:

Interview with Shakti Sita - 2:17

"You Want Me To Do What??" section - 1:00:29


  • Everyone has Kundalini energy -- it is your innate power that is stored at the base of your spine that naturally rises throughout your lifetime

  • It’s challenging to become a new person, but there is a high cost to not becoming a new person...so just become a new person

  • Kundalini Yoga is the head of all the yogas and a complete system of yoga

  • Almost every kriya (practice) includes four things:

    • Mantra

    • Meditation

    • Yoga

    • Breathwork

  • Kundalini Yoga works all 10 bodies:

    • Soul

    • Negative mind

    • Positive mind

    • Neutral mind

    • Physical

    • Arc line

    • Aura

    • Pranic

    • Subtle

    • Radiant

  • A complete Kundalini kriya can be completed in 3 minutes

  • Kundalini yoga classes can be 60-90 minutes long, consisting of:

    • Lecture

    • Mantra: a mantra to tune in and protection mantra(s)

    • Kriya

    • Gong relaxation

    • Meditation

  • Kundalini Yoga helps to strengthen the nervous system

  • Research on Kirtan Kriya shows that it helps improve individuals experiencing cognitive decline, including Alzheimer’s and Parkinson’s patients

  • Shakti Sita’s Top 3 Tips for Living an Authentic Life:

    • Set the intention that you are willing and wanting to change

    • Pray and look for mentors and teachers for the path you are on

    • Recommit daily to your own bravery and choice


Where to find Shakti Sita Kaur:


White Sun mantra music: https://www.whitesun.com/

Kundalini yoga tune in mantra: https://youtu.be/7b3uFK01-u4

Fist of Anger kriya: https://youtu.be/wKoF2ktHsBE

Sarbang Dande kriya: https://youtu.be/SkqrjU0ku2Y

Yogi Bhajan Library of Teachings: https://www.libraryofteachings.com/

Research on Kirtan Kriya: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5540331/