Kundalini Yoga Kriya: Exercise Set for Upper Body, Neck and Shoulders

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It’s said that we carry our emotional burdens due to stress in our physical body, which causes our muscles to tense up and be tight, as well as in our shoulders, neck, and spine.


This is a wonderful exercise that will help you get rid of stress as this Kundalini Yoga Kriya aids with the symptoms of helping the mind and body connection to find balance.

Stress-related pain in the neck is usually the result of emotionally-driven anxiety which affects the primary muscles and nerves running through the spine, shoulders, and neck. In the long-term, it could create a snowball effect that might lead to chronic neck or back pain. I’m very relieved that I know how to address these physical and emotional issues as Kundalini Yoga Therapy is very helpful for doing so, it works on the mental, physical and emotional body as well as our subtle systems, so we can live in total health and well-being.


Now let’s begin with the exercises which I have illustrated below and the following instructions on how to do this set, so you can help yourself feel better. You may begin
practicing this exercise with shorter times than what I have written in the instructions, and gradually work up to the speed and times given on a later occasion when you are up to it. The kriya ends with relaxation at the end that will help the body to find balance and consolidate the effects of the whole set.

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Planting the seed of intention so that you can grow within your dreams.
The Importance of Setting Intentions
Before we begin to embark on a new project or goal it’s very helpful to have a set of intentions that you have thought about so you can better the results. Setting intentions beforehand affirms to you the reason why you want to reach your goal, and the available resources you have to succeed. Having a set foundation is a way to internalize your own practice through visualizing some given goals which you want to reach and determining why and what you want out of it. I have listed some examples below that can help you along your way.
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  • Defining your purpose (Why do I need this?, How does it help me?)
  • Acknowledge your challenges (physical, emotional, spiritual etc)
  • Engaging with your purpose

Example:I want to heal my mind, body, and soul, soften my muscles and my mind because I am very tense. This set of exercise will help me do exactly that and provide me with the release which I need”.

One thing that has always helped me remember my goals is that “energy goes where intention flows“.

Now Lets begin our class: Kundalini Yoga Kriya: Exercise Set for Upper Body, Neck and Shoulders.

Tuning in With The Adi Mantra
Always tune in all kundalini yoga kriyas and meditations with the mantraOng Namo Guru Dev Namo”*3.
Meaning of the Adi Mantra
“I bow to the Infinite Creative Consciousness.

I bow to the Divine Wisdom within and without”.


This mantra is to be chanted at least three times before every class or practice session of Kundalini Yoga, meditation or chanting. The Adi Mantra opens the protective channel of energy for Kundalini Yoga. Ong is the infinite creative energy manifested in earthly form and activity. Namo means “I bow.” Guru is the teacher who transmits the technology of wisdom. Dev is the etheric, The divinity of God.

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Art by Tiaga Nihal Kaur / mettayoga.net

1) Come sitting in Easy Pose. Stretch the arms out from the shoulders in front of the body with the hands turned so that the palms remain facing out throughout the exercise (A). From this position bring the arms straight out from the sides of the body (B). In the third position, swing the arms straight out behind the body, extending them as far as possible while keeping the arms straight (C). Then return the arms to the second position, extending out from the sides (D) and repeat the 4-step movement.

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Asana: (position) Sit up with both legs straight. Put one foot under the opposite knee and then draw the extended foot under the other knee. Pull the spine up straight and press the lower spine slightly forward.

The mantra to be chanted with the exercise is Sa Ta Na Ma corresponding to the A, B, C, and D positions.

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Time: Continue for 3 minutes.
Comment: This exercise works on the muscles of the upper arm.

2) Remain in Easy Pose. Using alternate arms reach straight up and pull straight down fast and powerfully as if ringing church bells in rhythm (A, B.) The arms come down the hands are in fists with the thumbs out. As the arms go up the fingers will stretch up and reach to pull down. The arms move in parallel lines 8 – 12 inches (ca. 30 cm) apart.

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Breathing: Exhale with each downward movement.
Time: Continue for 30 minutes.

3) Repeat exercise 1 for 2 minutes.

4) Still in Easy Pose, sit with the spine straight, arms at your sides. Put your hands in fists on the ground, on the knuckles with the thumbs out. Begin twisting the body from side to side, keeping the head straight. Rotate alternate shoulders forward, inhaling as you twist to the left, exhaling as you twist to the right.

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Time and Mantra: After 3 minutes begin chanting Hum Dum Har Har, each syllable corresponding to one twist. Continue chanting with the movement for 30 seconds more.

Meaning of the mantra:

  • Hum refers to the creative essence inside all of us.
  • Dum represents life force (Prana)
  • Har means Creative Infinity, the name of God.

Comment: This exercise works to break up calcium deposits as well as adjusting the rib cage and lower vertebra of the neck.

5) Remain in Easy Pose. The arms are extended straight out to the sides and down 30° from the shoulders with the palms up (A). Swing both arms together up over the head and down again as fast as possible (B). The palms do not touch over the head nor do the hands touch the ground.

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Breathing: Inhale as the arms come up and exhale as they come down.
Time: Continue for 3 minutes.
Comment: This exercise strengthens the nervous system and breaks up calcium deposits.

6) Remain in Easy Pose with the hands on the knees. Lean the head all the way back and begin rolling the head in half-circles, first to one shoulder, then back and around to the other shoulder, with a full stretch.

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Time: Continue for 2 minutes.
Comment: This exercise breaks up the calcium deposits in the neck.

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TIPS on Meditation: Practicing meditation is a good way to calm your thoughts and anxieties. You are welcome to look through my Resource Page for a Meditation that soothes your needs.

Resources: I have made a library of yoga exercises for you, you can click on the link and try some Kundalini meditations and kriyas below.

Kundalini Yoga Kriyas
Kundalini Yoga Meditation

Thank you for stopping by. If you enjoyed my post, make sure to leave a mindful* comment below or ask questions about whatever comes to your mind.

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Thank you for reading!

With loving kindness,
Tiaga Nihal Kaur.
Om, Shanti, Shanti, Shanti ॐ

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