Firstly I am really delighted to be with you on your Kundalini yoga journey, thank you so much for being here!
The password to watch the videos is :
roses
Click the play button on the image to watch the video. New videos will change every Sunday night.
WEEK 3 – Flexible & Free
Theme: Movement, Mobility, Emotional Ease
🌿 This Week’s Rose Rituals
✨ “To stay young, stay flexible — in the body and the mind.”
🌹 Daily Rose Ritual
Start each morning with a short Rose Meditation. Gaze at a fresh rose or candle and simply observe it — its shape, colour, scent, and energy. This simple act soothes stress, enhances focus, and opens the heart chakra. Just 2–3 minutes a day can reset your mind and set a calm, beautiful tone for everything that follows.
Healthy Drink
Healthy Drink
Morning Kickstart
Ong Namo Guru Dev Namo
As kundalini yoga is a very powerful form of yoga it is recommended to tune in to begin. Ong Namo Guru Dev Namo is the mantra we use to start our kundalini yoga practice. We chant this 3 times at the start of our yoga practice. Its is a mantra for protection and guidance and it helps draw us out of our busy worlds to tune in to ourselves.
👇👇👇
The Long Time Sunshine
This is how we end our Kundalini Yoga Practice with the Long Time Sunshine. Finishing up with the words Sat Nam which means I am, or honouring yourself. Following your path in life.
👇👇👇
Kundalini Yoga is different from most styles of yoga because there are so many different sets or “kriyas” to try. A kriya is a specific sequence of poses, breathing and mudras for specific outcomes. Each week there will be new kriyas to try. The more often you repeat the videos the more familiar you will become with the technique. Your body and mind will reap all the benefits of each kriya.
If you are new to Kundalini Yoga, it comes from the Sikh tradition in India rather than the Hindu faith which is where Hatha Yoga came from. So you will often see teachers white and wearing turbans. Yogi Bhajan brought it from the East in the 70s to the states and now it has practiced all over the world. A Kundalini Yoga Class is made up of Yoga Kriyas which are a specific sequences of exercises, breathing and meditation for a specific outcome. This makes it easy to switch off and the classes are always different as we will be following different topics for health and well being throughout the year which is fun!
Sikh Tradition
You can use a yoga mat or blanket or sheepskin rug as natural fibres are preferable. You are welcome to use a meditation cushion or pillow to sit on if you find that helps you sit with more ease. Most important is that you are sitting up straight, you can even use a chair if thats easier on your knees.
If you have any injuries please let me know and we can discuss variations. Feel free to modify or skip any poses that don’t agree with you. Please adapt to suit your needs. These are the videos, the idea is that you have a new video to do on a Monday, Wednesday and Friday that you repeat on the days in-between. Repeating will make then easier to do as you will know what to expect. I also offer a chill out session most weeks which is a guided meditation or self care technique.
For Kundalini Yoga we traditionally tune in with the words ONG NAMO GURU DEV NAMO ands tune out with SAT NAAM. These are ancient mantra used to instantly connect body, mind and soul. They are used to help guide us through our yoga practice and life. Feel free to listen or join in.
You will find if you do a little every day it will become a habit like brushing your teeth. It will help get rid of stiffness, aches and pains and help you stay in shape. It is also a fantastic way to switch off almost instantly from the business and stress of daily life.
I know some weeks things can come up that will distract you but try to find some time to catch up and you will feel so much better for giving yourself some “me time”.
Looking forward to being with you in our online yoga class!
The idea of this program is some self care that you can do at home thats easy to follow and fit into your busy life. Find a time in the day that suits you. Maybe you are a morning person or perhaps bedtime is quiet and has fewer distractions. It can also make a nice energy boost in the middle of your day. Try to eat lightly before your yoga practice as we tend to do a lot of core work which can be really uncomfortable after a big meal. Bring some water or yogi tea to drink. Wear comfortable clothing for yoga. This style is Kundalini which recommends wearing white to expound your aura. You can order a white Kundalini Yoga t-shirt from me if you need one.
© 2026 Jennifer Greenlees I Massage I Yoga. | Sitemap | Privacy Policy | Web design and Marketing by Icarus
