Answers for 40-Day Kundalini Yoga Challenge

Question #1: How long will this practice take every day?
For a normal day, you should assume approximately 35 minutes in total (20 minutes for the kriya, 11 minutes for the deep relaxation, 3 minutes for the meditation and transition time). I realize that some days you may not have 35 minutes so we also offer a 3 minute option and other ways to cut down the time. Whenever possible, we encourage you to do the full practice.


Question #2:  What is the actual practice?
Your daily practice will be:


Question#3: What happens if I don’t have time to do my daily practice on a particular day?
On days when you run out of time or won’t be able to do your full practice, you can do a three-minute practice and still maintain the goal of the 40-day challenge. On this days, you will do Sat Kriya, the final exercise of the Kriya for Elevation for three minutes.  In this instance, the order is Tune In, do three minutes of Sat Kriya and Close.
Two additional points on shortened day:
1)  My teachers would say the difference between a long practice and a short practice is a lot, but the difference between a short practice and no practice is tremendous. To the best of your ability, commit to at least the three minute minimum daily.  Even three minutes establishes a daily habit.
2)  My teachers would also say there is only one rule in Kundalini Yoga: no guilt. Guilt is not helpful, and it is energetically blocking. If for any reason you do miss a day, reflect on how it happened, try to correct it for the future and move on. Do not dwell, and it and do not feel guilty.



Question #4: Do I need to do my practice at the same time every day?
You have the flexibility to practice whenever you want each day.  Yogic guidance suggests it is most beneficial to do your practice in the morning and most people find it is easier to stay consistent if you have a regular time established for your practice. However, you are free to do whatever works best for you.  We ask that try to tune into difference in energy and experience if you do your practice at different times throughout the 40 days. This awareness will help you find what is best for you.


Question #5: Why do I need to tune in at the beginning of my practice?
We chant “Ong Namo, Guru Dev Namo” three times at the beginning of each Kundalini
Yoga class. The mantra is in Gurmukhi, a language used in Punjab, India. Translated to
English, the mantra means, “I bow to divine wisdom” or “I bow to the teacher within myself.”
The purpose of tuning in is threefold:
• It sets the intention that the class is beginning.
• Chanting this mantra has a specific physiological effect. It triggers the pituitary gland
and changes the secretions of this gland in the endocrine system.
• It tunes you into the Golden Chain of teachers, an entire body of consciousness that
guides and protects your practice.
Even when doing a Kundalini Yoga practice on your own, it is highly recommended you
tune in using this mantra as you will get much more out of the practice.


Question #6: Can I listen to different music when I do my practice?
It is more beneficial to listen to Kundalini Yoga music during your practice. This music is specific and has mantra included in it. These mantras help to soothe and rewire your thoughts and brain patterns.  Because of this, we do not advise using other music during your practice. You can find lots of Kundalini Yoga specific music on YouTube. Here are a few playlists:
Snatam Kaur: Light of Naam
Snatam Kaur: Teree Meher da Bolonaa 



Question #7:  Can I change the kriya during the 40-day period?
No, we do the same kriya  and meditation for one 40-day period. We do this to get maximum benefit from the practice.  As it relates to the kriya itself, Kundalini Yoga kriyas should never be altered or modified. They have been passed down, in very specific and pure form, for thousands of years. The purity of Kundalini Yoga is one of its strengths.


Question #8: Can I change the order of the kriya?
No, same as #7, Kundalini Yoga kriya should not be altered or modified. If there is every an exercise that physically doesn’t work for your body for any reason and you can’t find a suitable modification, maintain the breath and the time of the exercise and visualize yourself doing the exercise. Please do not skip exercises or reorder the kriya.


Question #9: Can I change the time durations of the kriya?
You are allowed to work within a range for the Kriya for Elevation.  You can see the written kriya on page 444 here.  The long time is the longest you will do each exercise. The short time is the shortest time you will do each exercise. Between those ranges you can choose any time. This is true for all kriyas with ranges. If you ever do a kriya without a range, you can cut the times down (not to go below one minute) but you are asked to cut the times down proportionately.


Question #10: Do I need to take a deep relaxation?
Yes, we ask that you take a deep relaxation for each practice, with the exception of when you do a three-minute minimum practice. The deep relaxation is a key part of the practice allowing the body to deeply heal.