Kundalini Yoga for Beginners

Dawn Rabey
Instructor Dawn Rabey
Average: 4.6 (124 votes)
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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.

Equipment: None
Style: Kundalini Yoga


Dawn Rabey 3 years ago

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

tiel 3 years ago

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 3 years ago

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 3 years ago

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.

avesart 3 years ago

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 3 years ago

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

susan.rae 3 years ago

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 Heroin... 4 years ago

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!

gump.patrick 4 years ago

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!

finch 4 years ago

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.