In Kundalini Yoga, it is often said that age is measured by the flexibility of the spine: to stay young, stay flexible. The Basic Spinal Energy Series works systematically from the base of the spine to the top. All 26 vertebrae receive stimulation, and all the chakras receive a burst of energy. This makes it a good series to do before meditation. Many people report greater mental clarity after regular practice of this kriya. A contributing factor may be the increased circulation of the spinal fluid, which is crucially linked to having a good memory.
In a beginner’s class, each exercise that lists 108 repetitions can be done 26 times. The rest periods are then extended from 1 to 2 minutes.
Remember to tune in with the Adi Mantra (“Ong Namo Guru Dev Namo”) before all Kundalini Yoga practice, and end with the “Long Time Sun Shine” song.
Before you begin your practice, tune-in by chanting the mantra Ong Namo Guru Dev Namo
How to chant the mantra Ong Namo Guru Dev Namo
Sit in Easy Pose with your spine straight. Press your palms together in Prayer Pose at the center of the chest, sides of the thumbs pressed against the sternum. With your eyes closed, focus your concentration at the Third Eye Point located between the eyebrows at the root of the nose, about a half inch under the skin. Inhale deeply and as you exhale chant Ong Namo Guru Dev Namo, on one breath. The sound Dev is chanted a minor third higher than the other sounds. If you cannot chant it all on one breath, take a short breath after Ong Namo. Repeat the mantra three times. The meaning of Ong Namo Guru Dev Namo is: I call on the creative infinite consciousness of the universe. I call on the divine wisdom within me.
Spine Flex in Easy Pose
Spinal flexes have a “multistage reaction pattern” that greatly alters the proportions and strengths of alpha, theta, and delta waves.
Posture: Sit in Easy Pose. Grab the ankles with both hands.
Breath & Movement: Inhale and flex the spine forward and lift the chest up. On the exhale, flex the spine backwards. Keep the head level so it does not “flip-flop.”
Time
Repeat 26 – 108 times. Then relax for 1 - 2 minutes.
Spine Flex in Rock Pose
Posture: Sit on the heels in Rock Pose. Place the hands flat on the thighs.
Breath, Movement, Mantra: Flex the spine forward with the inhale, backward with the exhale. Mentally vibrate Sat on the inhale, Nam on the exhale.
Time
Repeat 26 – 108 times. Relax for 2 minutes.
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