Kundalini Yoga for Beginners

Beginner II

Dawn's lovely energy is perfect for this beginner kundalini yoga class. She introduces basic concepts that will help you for all kundalini classes that you do, then guides you effortlessly through a kriya that is easy to follow and will induce a deep sense of clarity, calm and focus.



Existing Comments

July 26, 2020

thank you, I did this practice for the first time today. Such a beautiful class and very accessible. When I've tried other Kundalini classes often it felt like jumping into the deep the end, this felt more like wading in, and enjoying the stillness and pleasure of the water. I am curious to see how this practice integrates and effects my life as I continue with the program.

April 26, 2020

Thank you, what a wonderful class. You radiate such calm and peace, and I could feel the same after this lovely practice. I ended this practice with a huge pure and true smile ! :)

August 6, 2019

Hi Dawn,
I’ve recently started this course and have found the first lesson to be very powerful and exactly what I’ve been searching for. I have just one question...are the chakra Kriyas in the following lessons meant to be practiced on their own, just as you present them, or should they always be preceded by the breathing and warm up exercises you taught us in the first lesson?

Dawn Rabey
August 10, 2019

Hello Mesteno,
Great question! The chakra Kriyas in the following lessons can be practiced on their own - they are complete within themselves. And, if you wish, they can be preceded by the breathing and warm up exercises taught in the first lesson. They are not, in particular, meant to be done together, but can compliment the practice. Use your experience with or without them to guide you! Warmly, Dawn

February 2, 2019

I have not been able to get to my real life kundalini yoga class, and have noticed the effects. Feeling so cold, achy, and uninspired. Thank you so much Dawn for sharing this beautiful class here. Sat nam!

June 3, 2018

But this turned out to be one of the best classes I’ve taken in a while. At certain points, I feel as if I connected with my “true self” and solved some things I’d been pondering on. It’s intense energy work, so I couldn’t do it all the time, but I will definitely save it for when I need a power recharge! Sat nam!

March 19, 2018

Hi Dawn,

Thank you for your sharing the Kundalini techniques. It sounded so mysterious before, but you explained it so clearly. It is a very mind practice and easy to follow. Thank you for being so generous.

February 7, 2018

Hi, when clasping the hands and practicing the “propeller” motion, my shoulders are a bit creaky. Although this felt great afterwards, I am curious if others experience the creaky knots and if this is typical.

Thank you for your calm detailed guidance. Kundalini can be a little intimidating to me, but you made it a lovely experience.

Dawn Rabey
February 7, 2018

Hello Nyamyj,
Yes, the creaky feel in the shoulders is sometimes experienced with this movement, and nothing to be alarmed about. Be a little more gentle with the movement when the shoulders feel creaky, and, if you feel any pain, visualize the movement instead of continuing the movement with the pain. Sat Nam, Dawn

January 27, 2018

Thank you so much Dawn for getting my chakras to balance and move more freely. I have been trying to find a way to progress in my life and not be stuck in my fears or patterns that just work against me. I feel your program will be a big help. I have to work my way to be able to sit on my heels because the front ankles aren't used to being stretched out in that position for long. Any suggestions? Also even though I don't have a cold one of my nostrils was pretty tight and hard to get air in. As we progressed the insides of my nostrils felt sore from the air passing through. Any suggestions for that?

Dawn Rabey
February 1, 2018

Hello Tiel,
You are so welcome, and I'm glad the program is a support for releasing fear and stuck patterns that hold you back.
For sitting on the heals, I suggest sitting your pelvis on a bolster (lengthwise) between the heals/calves/knees. Add as much padding under or on top of the bolster until you feel comfortable releasing all your weight into the support, with the ankles feeling comfortable as well. This will release pressure on the front of your ankles. Start with a short amount of time, and slowly work your way up to more time (in the shape/asana). Then eventually, release one layer of padding at a time, as the ankles start to release and feel more comfortable, with your pelvis sitting closer and closer to the height of your heels until one day, you can sit comfortably on your ankles! However, you may find that you may always use the support of the bolster and padding for this 'shape/asana' of sitting on the ankles, and this is fine - maybe your body will not want to sit directly on the ankles in this life time!
As far as the one nostril getting pretty tight and airflow feeling constricted - was there a particular pranayama you were doing? If so, let me know and I can give you more guidance. Generally, if you notice constriction in a nostril, stop the breathing exercise as soon as you feel the constriction. Continue to practice the breathing every day (if it is part of your daily practice), but only up to the point of feeling the constriction, and then stop for the day. Over time this will shift. Do not continue to breath through the constriction.
I hope that helps! Feel free to email me for clarification or more questions. Warmly, Dawn www.dawnrabey.com

Zeena Dhalla
November 5, 2017

I really enjoyed this. It as long and hard for me to find time to do it all and difficult mentally for me to make the space this long. But I know that's good forme. I learned a lot and was surprised by how well I could sustain the breathing.

November 3, 2017

Hi Dawn,
I really enjoyed your class. I was recently diagnosed with Parkinson's and have muscle tightness in my left leg and arm. This tension is further activated whenever I do any type of exercise, but especially when I engage mulabandha. Do you have any suggestions? Its very frustrating, as the tightness and discomfort seems to be a constant distraction to me. Thank you, Pamela

Dawn Rabey
November 3, 2017

Hello Pamela,
That is interesting that the tension is activated when engaging mulabandha. I suggest not activating mulabandha in conjunction with any asana or breath work at this time. If you want to work with mulabandha, do it on it's own for a while first, and very lightly. If the tension increases, then cease working on it, but if, with very light mulabandha the tension starts to diminish over time, then you can continue to slowly work with it, and eventually add any breath work or asana with the mulabhanda. Stay with movements that are pain-free. Let your body guide you. A Kundalini practice may not be appropriate, or, you may find yourself modifying a lot, and take full liberty to do this! ~Sat Nam, Dawn Rabey www.dawnrabey.com

October 24, 2017

I did this class last night. I couldn't comment last night as a warm buzz flowed through my body. I had strained a few muscles in my back on an uphill walk. After this class, they have soothed away. I slept deep and quiet. Thank you.

Holistic Heroine Health
September 7, 2017

Thank you Dawn for the beautiful practice!! I have fallen in love with the Kundalini style of yoga and this class is perfect for beginners! Sat Nam!

July 29, 2017

I have ADHD, so meditation is very difficult. I was initially hesitant to do this session, because of it's introspective and meditative nature, and how long it was. I must say though that my fears were unfounded. This class is surprisingly active, while immensely introspective. By the time I entered savasana, I was full of pure, meditative energy. Thank you so much for this class. I cannot wait to do it again!

April 2, 2017

Thank you, Dawn, for your wonderful, clear instruction. I have just one question. Could you explain the sat-nam breath, in particular for the Sat Kria? I understood that "sat" occurs on the inhale, but do you actually say "sat" on the inhale or do you inhale somewhere else? I tried to see what you do but it seemed like you were not even inhaling at all, which is amazing. It looked like you were exhaling both on the short "sat" and the long "nam". Thanks again, I feel very aware and alive after this wonderful class.

Dawn Rabey
April 5, 2017

Dear Finch,
Thank you for your question, and, great question! Though, my answer will not be so satisfying at first. There are no breath instructions for the Sat Kriya, or rather, the instructions are specifically to not focus on the breath, and to let it happen naturally. The focus is on the chant 'Sat Nam', and the breath will regulate around it. It is awkward at first, but after several times, it will start to regulate itself and find it's own place. Do not try to control the breath or make it happen in any certain way. Chant "Sat Nam" and let the breath find it's way. I hope that helps - let me know how it goes! Dawnrabey@live.ca www.dawnrabey.com

April 6, 2017

Thank you so much, Dawn. That is actually very intuitive and helpful! I am a martial artist and do a lot of breath work so the breath regulating itself makes good sense to me. Thanks again!

March 27, 2017

I had never done a Kundalini yoga class before. I feel so calm and refreshed after doing this class. Thank you!

January 27, 2017

amazing class. I've never done kundalini yoga before, and I'm so glad I found the time while twin babies sleeping to do this class early morning. Echoing other comments, Dawn's expert tutorage, soothing voice and range of poses were just perfect for a kundalini newbie. i may not always have 78 minutes to spare between feeds, nappy changes etc, but I'll definitely be looking for opportunities to practice elements of Dawn's class whenever I get the chance. Thank you Dawn for giving so much in the class, I am very grateful. Sat Nam....

January 26, 2017

This is a perfect beginner class for anyone who has never tried Kundalini Yoga, Dawn's soothing but not saccharin voice was quite helpful in bringing me to a new yoga practice understanding. This was helpful for my sore ankles being in seated cross-legged position and the breath series was very relaxing as well as invigorating. I am thrilled to find a new yoga style! The mantras were fun to do as well! Thank you for such great variety!!

January 22, 2017

This is the first of Dawn's video's that I tried and it got me hooked !
Thanks again Dawn for creating this lovely video classes. Wish you were closer to the Montreal area :-)

May 30, 2016

I've been searching and searching for some Kundalini instruction and tip toeing into this un-explored realm (in my world). Not only am I super excited that I can learn online, but the quality of this lesson is like the most invited slap on the face! ( I know, I have a very weird way of expressing my excitement). I love the teacher, her vibe, and getting to experience this practice was over and beyond great! Thank you Dawn for being a page turner in a new pleasent chapter of this additional life enhancing practice in my life.

May 25, 2016

My first Kundalini class. I feel calm and clear afterwards. Thank you so much.

November 24, 2015

please, we want some more classes.. :-)

August 30, 2015

after this I was so relaxed I slept all afternoon. Then all night. I usually get very energized but I was exhausted and over stimulated when I started so the "unwinding" worked , I needed it

love to see more of you Dawn thank you !

February 20, 2015

This was an excellent introduction and I felt great after doing this!

January 11, 2015

This is the first Kundalini yoga class I've taken, and I really enjoyed it. Dawn has a wonderfully soothing voice and gives precise, gentle instructions. She made it very easy to follow along, even with my eyes closed and having had no prior experience. My back has been kind of tight as of late, and is feeling less so after this class. Thank you, Dawn, for a lovely class! I'll be re-visiting this video numerous times, I'm sure.

December 10, 2014

This was my first time doing a kundalini class and have truly fallen in love with it. My body feels very good after taking Dawn's beginner class. I look forward to learning more about this style of yoga.

May 18, 2014

I have a highly demanding job. This class is a wonderful way for me to wind down at the end of my day. I come home looking forward to this class! Dawn is awesome at explaining everything in a way that anyone can understand it. This class is the only one i've been introduced to, but I think kundalini yoga is the one for me...I'm sold!

May 15, 2014

My friend refer this video to me and its wonderful. I think it is one of the best video for the beginner. I usually do yoga in the wriches club. I learn new tips and techniques with this videos. I never heard this "Kundalini Yoga".

Regina Hart
April 21, 2014

Thank you so much for this beautiful, deep, and powerful practice.

December 14, 2013

Thank you so much for providing this online class. Dawn's instruction and information about what Kundalini provides is very good. My body feels good and ready to take on my day. Please offer more Kundalini classes!!!

annie fitzwater
January 13, 2014

Sat Nam!
Thank you so much Dawn for teaching! I found this video, about a month and a half ago and decided to try it having never heard of Kundalini Yoga. It changed my life! I started doing it every day while reading everything I could about kundalini yoga. I am now on my 19th day of a 40 day meditation and practicing kundalini yoga 2 hours a day and I have finally stopped smoking after 17 years of trying!
Thank you! Thank you!

January 14, 2014

This was my first Kundalini class. I feel alive. This morning my emotions were all over the place and I felt depressed. Thank you for gently guiding me through this class. Would love to see more Kundalini videos.

January 19, 2014

It was my first yoga class and I enjoyed it to the fullest! Amazing energy!

March 13, 2014

After having a terrible bout of flu and ongoing headaches, this is just what I needed to help me through my day. I look forward to incorporating this class in my ongoing effort at a healthy lifestye. Dawn's voice is so beautiful as she leads us through the poses.

Laurie Buchanan
August 18, 2013

A beautifully delivered class that creates sacred space for abundant HeartLight. More Dawn Rabey, please.

August 13, 2013

Thank you for a beautiful class, hope to see more of Dawn Rabey here...

August 5, 2013

Thank you- that class felt so spacious and freeing- it was amazing. This was my introduction to Kundalini yoga- and I will most definitely continue to seek out more!

August 4, 2013

I am brand new to this community and I feel that I have just found something that will change my life. I feel amazing and Dawn Rabey is great. I just told two people.



July 15, 2013

Thank you for this great class, Dawn! I've enjoyed Kundalini yoga in the past but haven't been able to find a class in my area so I was happy to find this on DYWM...and even happier that it was so nice. Great explanations and cues, beautiful voice and presence.

July 14, 2013

My first Kundalini Yoga class, and I thought I would only do part of it. I got completely absorbed and found myself not wanting it to end. Thank you Dawn for your presence, I really appreciate your guidance.

July 14, 2013

I enjoyed it a lot to set for a change my focus more on my inside and less to my outside movement. It was a very calming down session with a lot of good adviced for meditation. Thanks so much!!