Sat Nam and welcome to your Kundalini Yoga Foundations Course.
I’m Sita Amrit Kaur from Sadhana with Nicola.
This self-paced introduction teaches you the foundations of Kundalini Yoga while guiding you into your first meaningful sadhana practice. You’ll learn the history, why this is such a powerful transformation tool, techniques, kriyas, breathwork, mantras, meditations, and energetic principles…and you’ll also experience a subtle but powerful shift in your frequency and inner alignment.
Enjoy the process!
PS: I suggest follow the videos and articles as they appear. The course is designed in a specific sequence that builds on itself.
The articles contain extra detail and information, so please don’t skip reading them.
Copyright 2026 by Nicola Symons
License Notes:
This course is licensed for your personal study and participation only. This course and its contents may not be resold, reproduced, or shared. If you would like to share the content of the course with someone, you are legally obliged to request my permission. If you’re following this course and did not purchase it, or it was not purchased for your use only, then please purchase your own copy by contacting me.
Thank you for respecting my work.
Video 1: Welcome Video
Video 2: What is Yoga and What is Kundalini Yoga
Read these articles for more details and information:
1. What is Yoga:
2. What Kundalini Yoga is all about :
Video 3: The History of Kundalini Yoga
Video 4: How Kundalini Yoga Integrates Into Your Everyday Life
Video 5: To Turban or Not to Turban (the unique practices seen in Kundalini Yoga)
TIME TO BEGIN THE PRACTICAL ASPECT
Video 6: Sadhana and creating your sadhana space
Read this article for more details and information:
What is Sadhana
Video 7: The basics you need for your Yoga practice
This video covers the basic foundation you need for any type of yoga:
- What you need for setting up your yoga space
- Correct spinal alignment
- Correct sitting posture
- Basic breath techniques used in Yoga
This is a practical video, so get ready to participate in the techniques.
Video set of 3 videos: Basic Techniques for Kundalini Yoga
The next 3 videos get more specific into Kundalini Yoga and techniques that we use in every Kundalini Yoga class.
The videos cover:
- Breath of fire
- Locks/ Bundas
- Mantras used in the class
These are a practical videos, so get ready to participate in the techniques.
Video 8: Breath of Fire
Video 9: Locks / Bunda
Video 10: Mantra
The mantras you will need for this course
Please download and print these so that you have them available for the rest of the course.
Video Set: the 3 most effective short Kriyas
These three short Kriyas are the most effective short kriyas in:
- Moving energy through the body, spine, nadis and chakras
- Releasing energetic blocks
- Expanding awareness
So, before you dive into a full length class, participate and practice these 3 Kundalini Yoga Kriyas.
These three Kriyas come up often in classes, so knowing how to do them beforehand will give you an advantage when doing them in a class.
They are:
- Ego Eradicator
- Stretch Pose
- Sat Kriya
You may want to chose to do one or two of these daily for 1 week, 2 weeks or even 40 days.
Pro Tip: The more you practice them, the more you will gain from them
Video 11: Ego Eradicator
Video 12: Strech Pose
Video 13: Sat Kriya
Video 14: A Basic Class
We will now do a short class bringing in all the elements and tools you have learned so far.
Make sure your space is set up and that you have your mantra sheet with you.
Full Length Kundalini Yoga Classes
Here are 3 full length Kundalini Yoga classes.
As they are beginner classes, and part of this Introduction to Kundalini Yoga course, there will be a verbal introduction explaining concepts, and verbal explanations around what we will focus on for each movement / kriya / technique to help guide on how to do them and what their benefits are.
Everything: every movement, eye position, hand gesture, posture, etc. that we do in a Kundalini Yoga class has a purpose; working on body, mind, emotions, energy and consciousness, so I will explain this through the classes.
These 3 classes will give you a foundation to build from as well as have an experience of the powerful effects of Kundalini Yoga.
They will cover 3 layers of Kundalini Yoga that are always at play in all classes:
1. Raising Kundalini energy
2. Balancing Chakras and opening up Nadis
3. Balancing the 10 bodies
*Remember to get your space ready, and have your mantra sheet printed and available. *
Video 15: Your First Full Class
To understand the Kundalini Energy and Nadis that we will work with in the class, it is best you read this article first so you have a good idea why we are doing what we are doing in the class:
Kundalini Energy & The Nadis
In this class we will do the ‘Kriya for Elevation’.
*In this class we will practice Ego Eradicator and Sat Kriya, so make sure you have learned and practiced these already. They were covered in Video 11 on Ego Eradicator and Video 13 on Sat Kriya.*
*You will need a strap, yoga blocks or thick cushions and a small cushion or folded towel.*
Video 16: Your Second Full Class
To understand the 10 bodies that we will work on in the class, it is best you read this article first so you have a good idea what we are doing in the class:
The 10 Bodies
In this class we will do ‘Awaken Your 10 Bodies Kriya’ and the ‘Gan Puttee Kriya’.
*In this class we will practice Ego Eradicator and Stretch Pose, so make sure you have learned and practiced these already. They were covered in Video 11 on Ego Eradicator and Video 12 on Stretch Pose.*
*You will need a strap and yoga blocks or thick cushions.*
Video 17: Your Third Full Class
In this class we will do the kriya set ‘Nabhi Kriya for Prana Apana’.
*In this class we will practice Locks and Stretch Pose, so make sure you have learned and practiced these already. They were covered in Video 9 on Locks / Bunda and Video 12 on Stretch Pose. *
*You will need a strap and a yoga block or a thick cushion.*
Read this article for more details and information:
Chakras
WHAT'S NEXT?
Video 18: Next Steps
Ready to deepen your Kundalini Yoga experience?
Well done on completing the Introduction to Kundalini Yoga Course.
You are now ready to dive deeper into the technology of Kundalini Yoga.
Here are your options:
