In tantric yoga, kundalini is pictured as energy rising from the base of the spine to the crown, through the seven chakras. Asana practice is traditionally used to prepare the body for this: building steadiness, flexibility in the spine and calm in the nervous system.
This sequence moves upwards through the chakras, one pose for each. It is suitable for most healthy beginners. Hold each pose for five to eight slow breaths.
1. Root: Mountain Pose
Stand with feet hip-width apart and feel the whole sole of each foot on the floor. Mountain Pose is about grounding. Begin every energy practice here.
2. Sacral: Butterfly Pose
Sit with the soles of the feet together and knees open. Butterfly brings gentle movement and attention to the hips and pelvis, the area associated with the sacral chakra.
3. Solar plexus: Boat Pose
Balance on your sit bones with knees bent and shins lifted. Boat Pose builds heat and core strength, linked with confidence and will. Keep the knees bent if your back rounds.
4. Heart: Cobra Pose
Lie on your front and gently lift the chest with your hands under your shoulders. Cobra opens the chest. Keep the neck long and the lift modest.
5. Throat: Fish Pose
Lie on your back and lift the chest, supported on your forearms, letting the head rest lightly or stay lifted. Fish Pose opens the throat. A folded blanket under the upper back makes it gentler.
6. Third eye: Child's Pose
Fold forward with knees apart or together, forehead resting on the mat or a block. Child's Pose gives gentle pressure between the eyebrows and turns attention inward.
7. Crown: Corpse Pose
Lie on your back, arms by your sides, and rest completely. Savasana is where the practice settles. Stay for at least five minutes.
Add breath and sound
Before or after the poses:
- Breath: five rounds of alternate nostril breathing to balance the energy channels
- Sound: chant each chakra's bija mantra once (LAM, VAM, RAM, YAM, HAM, OM), then sit in silence
Practise safely
Kundalini practices in some systems use vigorous breathing, long holds and breath retention. These are best learned in person from an experienced teacher. Avoid rapid breathing if you are pregnant, have high blood pressure, heart conditions or epilepsy. If you feel dizzy, anxious or ungrounded, stop, sit or lie down, and breathe slowly.
Not sure where to start? Take the chakra quiz to find a chakra to focus on.
How to structure a full session
A complete practice of about 30 minutes might look like this:
- Arrive (3 minutes). Sit comfortably and notice your breath without changing it.
- Warm up (5 minutes). Cat–Cow, gentle side bends and shoulder rolls to mobilise the spine, which in kundalini teachings is the pathway of energy.
- Chakra sequence (12 minutes). The seven poses above, from root to crown, holding each for five to eight breaths.
- Breath (5 minutes). Alternate nostril breathing to balance.
- Meditation (5 minutes). Sit in silence or chant the bija mantras.
- Rest. Finish with Savasana for as long as you like.
Why the spine matters
In kundalini teachings, energy rises through the central channel along the spine. Many kundalini-focused practices therefore emphasise spinal movement: flexion, extension, side bending and twisting. Physically, a mobile and well-supported spine also makes sitting for meditation more comfortable, which is why spinal mobility has always been part of meditation preparation.
Variations for different levels
If you are a beginner: keep Boat Pose with your feet on the floor, practise Cobra low with elbows bent, and use a bolster under your back for Fish Pose.
If you have more experience: you might add Camel Pose for the heart, Supported Shoulderstand for the throat, or longer holds. Keep the breath smooth throughout.
If you have back or neck concerns: skip Cobra and Fish, and use gentle supported versions or seated breathing instead. Check with a health professional if you are unsure.
Breath of fire: a caution
Many kundalini classes include breath of fire, rapid rhythmic breathing through the nose. It can feel energising, but it is not suitable for everyone. Avoid it if you are pregnant, menstruating heavily (according to some traditions), have high blood pressure, heart conditions, epilepsy, panic attacks or recent abdominal surgery. Learn it from a teacher, start with short rounds, and stop at any sign of dizziness.
Frequently asked questions
Which yoga style focuses on kundalini?
Kundalini Yoga as popularised from 1969 focuses on dynamic movement, breathwork, chanting and meditation. Traditional Hatha and tantric yoga also include kundalini teachings through pranayama, bandhas and meditation.
How often should I practise this sequence?
Three to five times a week is a good rhythm. Daily short practice is better than occasional long sessions.
Can these poses awaken kundalini on their own?
Asana is preparation. Most traditions combine it with breathwork, meditation and ethical living, ideally with guidance.
Which chakra should I start with?
Many teachers begin with the root chakra, because grounding makes everything else more stable.
Updated 9 October 2026 by the YogiSoul editorial team. Read our editorial policy and wellness policy.