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Kundalini yoga for beginners: a 25-minute breath and movement practice

A gentle Kundalini-style practice based on the home routine that people followed every day in a trial for generalised anxiety disorder: five 2-minute warm-ups that move the spine and shoulders with the breath, then 11 minutes of slow, segmented breathing, then a rest. There's no breath of fire and no breath holding, so it suits people who should avoid fast breathing. Sit on a cushion or a chair. If you feel dizzy, tingly or panicky, stop and breathe normally until it passes.

25 minBeginner7 movesNo equipmentHip flexors · Shoulders · Neck · Back · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Tune in

  1. Easy pose (Sukhasana)2 min
    Beginner · Hip flexors, Back · 3D demoSit tall on a cushion or chair, palms together at your chest. Chant a short tuning-in phrase three times if you like, or sit quietly for a minute. Then 1 minute of spine flexes: chest forward as you breathe in, back as you breathe outHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Warm-ups

  1. Thoracic rotation2 min
    Beginner · 3D demoSeated twists, hands on your shoulders: turn one way as you breathe in, the other way as you breathe outEasier: Side-lying open bookHarder: World's greatest stretch
  2. Shoulder rolls2 min
    Beginner · Shoulders, Back, Neck · 3D demoShoulders up as you breathe in, down as you breathe out, then slow circlesHarder: Shoulder CARs (controlled articular rotations)
  3. Neck CARs (controlled articular rotations)2 min
    Beginner · Neck · 3D demoSlow, small circles both ways. With a sore neck, do separate nods, tilts and turns insteadHarder: Rabbit pose (Sasangasana)
  4. Cat-cow2 min
    Beginner · Back, Abs · 3D demoOn your hands and knees: lift your chest as you breathe in, round your back as you breathe outHarder: Half lord of the fishes (Ardha Matsyendrasana)

Segmented breathing

  1. Slow breathing (6 breaths a minute)11 min
    Beginner · 3D demoSitting: breathe in through your nose in 4 short parts, then out in 8 short parts, so the out-breath is twice as long. No holds. Start with 3 to 5 minutes if 11 is too long, and if you feel dizzy or tingly, breathe normally until it passesEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Rest

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoLie on your back with a blanket over you; shorter than the move page's 5 to 10 minutes, to fit the session

Tips

  • In the trial, people did this routine every day for 12 weeks alongside a weekly class.
  • It isn't a treatment on its own: for anxiety that affects your daily life, see a GP. Cognitive behavioural therapy (CBT) has the best evidence for generalised anxiety disorder.
  • In pregnancy, or with glaucoma, high blood pressure, epilepsy or panic attacks, this slow version is the one to use: skip the fast breathing and long breath holds that some classes teach.
  • If you have a history of psychosis or bipolar disorder, talk to your mental health team before longer meditation or breathing practice.
  • For help with sleep, see our yoga for anxiety and sleep guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the kundalini yoga for beginners: a 25-minute breath and movement practice take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 2 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.