Challenge yourself to do yoga/meditation every day for 31 days! You can do a full yoga set, a meditation or both each day. This is a wonderful way to:
- establish a daily practice
- experiment with a wide range of Kundalini Yoga kriyas (sets) and meditations.
| Day | Kriya (yoga set) | Kriya notes | Meditation | Meditation notes |
| 1 | Kriya for Elevation | 36-minute class featuring a set to gently open all chakras | Feel Good Now Meditation | 5-5-5 breathwork practice |
| 2 | Short, Sweet Set to Get Your Energy Moving | 23-minute slow paced class (feels like yin yoga) to gently stretch out your body. | Immune Booster Meditation | 3-minute meditation incorporating breath of fire to boost your immune system |
| 3 | Pranayam Series for Mental and Emotional Balance+ Meditation | 27-minute class including 8 breathwork focused exercises | Anger Management Meditation | Learn to manage your anger is this 7-minute class |
| 4 | Open Your Heart | 28-minute practice featuring a 6-exercise set combining breathwork and simple exercises to open your heart | Sat Kar Tar Meditation to Open the Heart | Using the mantra Sat Kar Tar, this meditation works to get energy flowing in your heart center. |
| 5 | Let Your Liver Live! | 25-minute class to detox and heal your liver. This is a more challenging class but it offers modifications and can be done by people of all physical abilities. | Meditation to Heal a Broken Heart | This is a simple, powerful meditation to heal your heart. |
| 6 | Kundalini Yoga for Courage (the Radiant Body) | 32-minute class featuring the 10th energetic body | Forgiveness and Compassion | 6-minute video featuring a mundra (hand position) and breathwork practice for forgiveness |
| 7 | Kundalini Yoga for Grit and Resilience | This 28-minute class weaves together breathwork, mantra, and gentle exercises to help you face the challenges of life. It is an all-levels class but, the first exercise will challenge you–give it a try! | Meditation for Patience and Tolerance | 7-minute class incorporating breathwork to cultivate tolerance |
| 8 | Kundalini Yoga for the First Chakra | This 30-minute class features six exercises to balance the root chakra | Meditation to Release the Past | This 4-minute class features breathwork and mudra to release the past, especially childhood anger |
| 9 | Kundalini Yoga for the Second Chakra | This 23-minute class incorporates a three-exercise kriya to ignite your creativity. | Prosperity Meditation | This 6-minute class incorporates a mantra to bring prosperity to you |
| 10 | Kundalini Yoga for the Third Chakra | Get ready to work your abs in this 21-minute class | Inner Conflict Resolver Meditation (meditation only, 7-minute video) | Try this 7-minute video featuring a 5-5-15 breathwork practice to cultivate inner calm |
| 11 | Kundalini Yoga for the Fourth Chakra | 32-minute class featuring a 5-exercise kriya for the heart chakra | Meditation for a Calm Heart | This 5-minute session features a simple calming meditation |
| 12 | Kundalini Yoga for the Fifth Chakra | Open your throat and speak your truth with this 37-minute class to balance the 5th chakra. | Wahe Guru Meditation | This 5-minute session includes a meditation with mantra. Get ready to hear your own voice! |
| 13 | Kundalini Yoga for the Sixth Chakra | Try this 29-minute class to cultivate your inner knowing | Sixth Chakra Meditation | In just 4 minutes you can activate and balance your third eye point |
| 14 | Kundalini Yoga for the Seventh Chakra (full practice, 32-minute video). | Balance your crown chakra in this 32-minute class | Sat Kriya | Try this powerful practice to move the energy up your spine. This is a 9 minute class |
| 15 | Kundalini Yoga for the Eighth Chakra | Boost your radiance in the 29 minute class! | Ego Eradicator | Polish your soul in this 4 minute video! |
| 16 | Kriya for Heart Connection: Stop Self-Criticism | 31-minute video featuring a 7-exercise kriya to burn out anger and help you connect with your heart | Mediation to Burn Out Anger | Visualize whatever is making you angry and do this 5-minute class to release it! |
| 17 | Kundalini Yoga for Self-Care | 22-minute full class incorporating a body scan and is an excellent form of self-care. | Meditation for Self-Blessing | This 9-minute video features a meditation for self-blessing and is part of my series “27 Meditations for 27 Enneagram subtypes. “ |
| 18 | Kundalini Yoga to Balance the Head and Heart | Get out of your head and into your heart with this 26-minute practice | Meditation to Change the Ego (meditation only, 6-minute video). | Use breathwork and mudra to drop your ego in this 6-minute pracitce |
| 19 | Kundalini Yoga to Strengthen the Aura (full practice, 21-minute video). | Strengthen both your arms and the energy field that surrounds you in this 21-minute class | Meditation to Release Sorrow | Use this beautiful 6-minute practice to help you release sorrow. |
| 20 | Kundalini Yoga to Strengthen the Immune System | 34-minute video to boost your immune system | Meditation to Prevent Disease (meditation only, 5-minute video). | Using breathwork and a hand motion, this 5-minute video features a meditation to boost your health. |
| 21 | Kriya for Emotional and Mental Balance | 30-minute class featuring 4 simple exercises to help establish emotional and mental balance | Meditation for Courage | Using mudra and breathwork, this powerful meditation helps cultivate courage in just 5 minutes. |