When practicing Kundalini yoga and meditation, it’s important to follow certain steps to set the energetic container. Here are instructions to follow every time you practice.

Tuning In

Every Kundalini Yoga session begins with chanting the Adi Mantra “Ong Namo Guru Dev Namo.” By chanting it the student becomes open to the higher self, the source of all guidance, and accesses the protective link between himself or herself and the consciousness of the “golden chain” of all Divine teachers.

Reciting the Adi Mantra

Sit in easy pose with the palms together as if in prayer. Gently press the sides of the thumbs into the center of the chest at the sternum. Inhale deeply.

Focus your concentration at the third eye point. As you exhale, chant the entire mantra in one breath. Chant this mantra at least three times before beginning your Kundalini Yoga practice.

Ong Namo Guru Dev Namo

The “O” sound in Ong is long and of short duration. The “NG” sound is a prolonged sound through the nose. The first part of Namo is short and rhymes with “mom.” The “O,” as in “go,” is held longer. “Gu” in Guru is pronounced as in the word “good” and is short. The second syllable rhymes with “true” and is long. The word Dev rhymes with “gave” and is short.

Pacing Yourself

Kundalini Yoga exercises may involve rhythmic movement between two or more postures. Begin slowly, keeping a steady rhythm. Increase gradually, being careful not to strain. Usually the more you practice the exercise, the faster you can go. Just be sure that the spine has become warm and flexible before attempting rapid movements. It is important to be aware of your body and to be responsible for its well-being.

Concluding an Exercise

Unless otherwise stated, an exercise is concluded by inhaling and holding the breath briefly, then exhaling and relaxing the posture. This consolidates the effects of any exercise and circulates the energy to your higher centers. Allow one to three minutes of relaxation in easy pose or lying on the back after each exercise.


Yoga instructions reprinted with permission from Self Experience: Kundalini Yoga as taught by Yogi Bhajan compiled by Harijot K. Khalsa.