1. A Flexible Spine.
There is so much in Kundalini Yoga that is focused on the agility of the spine — sufi grind, spinal flexes, spinal twists, cat-cow, bow, camel, cobra, and wheel. The yogis say that age is not measured in years but in the flexibility of the spine. In other words, the standing-tall 80-year-old looks (and probably feels) younger than the stooped 60-year-old. Most Kundalini yoga classes will contain some emphasis on the spine. A kriya that focuses on the spine and is appropriate for beginners is “Basic Spinal Energy Series;” a more challenging kriya is “Flexibility and the Spine.” Both can be found in the manual Sadhana Guidelines.
2. Expanded Lung Capacity.
All of the breathing techniques of Kundalini Yoga (including long, deep breathing and breath of fire) as well as some specific kriyas serve to increase lung capacity. Why does your lung capacity matter? Next time you get angry or stressed, you can see for yourself. Notice your breath. It’ll probably be short and shallow. If you have the capacity to breath long and deep and can slow down and lengthen your inhale and exhale, you can change your emotional state. For more on breathing techniques, check out the book Praana, Praanee, Praanayam.
3. A Strengthened Core.
Breath of fire, stretch pose, leg lifts, and Kundalini Lotus are all Kundalini Yoga postures that work the abdominal muscles (or core) and navel center. A strong core is the key to good form in most asanas. Also, in yogic terms, the navel chakra is associated with will power and persistence. See Divine Alignment by Guru Prem Singh Khalsa for “Kriya for Navel Intelligence.”
4. Improved Memory and Reduced Stress.
This one is really exciting! A Kundalini Yoga meditation called Kirtan Kriya has been shown to improve memory and is therefore recommended for Alzheimer’s patients. It’s also been proven to reduce stress. Read more about this magical meditation here. It seems crazy not to do it.
5. A Neutral Mind.
In my opinion, I saved the best for last. You may disagree. You may be one of those folks who’s thinking, “Who cares about a neutral mind! I want toned arms!” And I get it. I feel you. But after many years of practice now, I have to say… don’t knock peace of mind until you’ve tried it. With its emphasis on meditation, Kundalini Yoga offers many opportunities to enter a blissful, relaxed realm, and with consistent practice it seeps into your life and… what a difference! You can find many powerful meditations with their delineated effects in Dharma Singh Khalsa’s Meditation as Medicine.