“I can’t practice Kundalini yoga, I don’t have any time.” “Don’t you have to do sadhana 2 hours a day to really benefit from Kundalini yoga?” For busy people with incredibly full lives, sometimes it seems that there’s just no room for yoga. But Kundalini yoga doesn’t have to take a lot of time. Sure it’s nice to spend an hour or so doing asana, practicing pranayama, and meditating. But sometime our days can be so full that we barely have time to eat, let alone practice yoga. For those days when you’re incredibly busy, here are a few simple Kundalini yoga practices you can do in just a few minutes.

Pranayama. Breathing practices are a great way to incorporate yoga into your day. They can be done at your desk at work, sitting in your (parked) car before going somewhere, or at home in your yoga space. The book Praana Praanee Praanayam has an incredible number of pranayama practices to choose from, many of them as short as 3 minutes. You might try “Developing a Meditative Mind,” “Linking with the Infinite,” or “Develop your Praanic Energy.”

"Praana Praanee Praanayam" by Harijot Kaur Khalsa

Another great practice is Ego Eradicator. You can do this for 3 minutes to help cleanse and build your aura.

Asana. While practicing full kriyas is wonderful, there are many benefits to be gained from individual asana. Miracle Bend, Stretch pose, Crow squats – many postures can be done for short periods of time with big benefits. Choose one, such as stretch pose, and practice for 3 minutes. Or choose several, such as these postures to clear the chakras, and practice for 1 minute each. Just make sure you also give yourself a few minutes of savasana at the end to relax and allow your body to integrate the work you did.

stretch pose

crow squats

Mantra recitation. Mantras are an integral part of Kundalini yoga, both on their own and within kriyas. That’s why so many people choose to make the recitation of a particular mantra, shabad, or bani a 40 day practice in and of itself. Choose a mantra that resonates with you and recite it for 11 minutes. Or you could pick a shabad and recite it 11 times. Even when very busy, most people can find 11 minutes in their day to do a recitation. One important point is to give your full energy and attention to the recitation, rather than flying through it as quickly as possible. Give yourself those minutes of quiet and enjoy the energy of the words.

Some great options would be:

Aykanna’s Aad Guray Nameh

"LIVELIGHT" by Aykanna

Harnam’s Ek Ong Kar Sat Gur Prasad

"A Fearless Heart" by Harnam

Gurunam Singh’s Pavan Guru

"The Journey Home" by Gurunam Singh

Whatever you do, just remember that the benefits of making time for a little bit of yoga each day are far reaching. You’ll feel better, and be more prepared to handle whatever challenges life throws your way.

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