Kundalini Yoga for Beginners with Carolyn Cowan

Beginners Kundalini 1. Sun energy. Square Sa Ta Na Ma pranayama. 
We begin the first class in this series by looking at the basics of Kundalini practice. The two prayers to tune in: Ong namo guru dev namo and 
Aad guray namay, 
jugad guray namay, 
sat guray namay, 
Siri guru dev anamay.

Breath of fire is explained and the body locks experienced. 
The warm ups enable to nervous system to relax and we then go into a sequence called Sun Energy which builds the fire energy in the body through the navel or 3rd Chakra. 
The meditation is a pranayama or breath manipulation making a square with the breathing.  

Beginners Kundalini 2. 15 minute morning series. Sitali pranayama 
The class opens with a look at using yoga props to help with positions. Breath of fire and the body locks are revisited. 
We open with the sitali breath is relaxing. Breathing through a "straw tongue" the Vagus nerve is calmed and the whole physical and emotional system relaxes. 
This second class works with a series called the 15 minute morning set. It takes 45 minutes approximately, and I have always loved how it is named. In this series we play with the Kundalini energy in the body, using the body locks on the exhale. The series is one of my all time favourites and leaves the participant feeling clear and energised. 
Neutral mind. This is a wonderfully peaceful meditation.

Beginners Kundalini 3. Ego eradication. A journey through the chakras. Sat Kriya. 
This week we practice breath of fire with a classic Kundalini kriya called ego eradicator. Then we move in a series based on the movement up through the chakras. We end with a lovely version of another Kundalini classic: Sat Kriya. A meditation to move energy in the body from the 2nd Chakra to the 7th.

Beginners Kundalini 4. In this class we look at taking on a daily practice, starting with one posture for 3 minutes for 30 or 40 days. We look at the power gained from a daily practice and the series I teach, 40 days to change, is a really good series with which to embed an intention. This series moves stagnant energy in the body. 
The meditation at the end of the practice is 2 min breath of fire with the mouth open, then two minutes with the mouth closed.