New Year, New Habits: 6 Inspiring Yogic Morning Routines

As the NEW YEAR starts it’s a natural great time to think about new habits you would like to bring into your life. Creating good habits and routines are essential for happiness and success in all areas of life! I found that my life was forever changed after I brought yoga and meditation into my morning routine. Creating a yogic morning routine can help set a positive tone to your whole day! What is your morning routine? Why is it a healthy choice for you? Does it change? These are some of the questions we asked our KYB teachers. Check out their inspirational replies below and get inspired!

We would LOVE to hear from you! Please share what works to get your motor running in the morning!

Kundalini Yoga Boston

Sach Prem Singh:  I wake up when my body wants to wake up, usually around 6am.  Although I look forward to early Sadhana with others when we gather at Solstice or teacher trainings or other times, because of the nature of my work, I usually need a full night’s sleep to function at my best.  I brush my teeth (with gag), and then take a short cold shower followed by warm water to wash.On the mat, I am currently doing a brief warm-up yoga set which includes exercises from Basic Spinal Energy kriya, sometimes I do a pranayam, and then I practice Sat Kriya.  I am doing a 1000-day practice of Sat Kriya, at least 5 minutes a day with the intention of doing 31 minutes most days.  Then I follow Sat Kriya with an equivalent period of shivasana.  This is a light practice for me at the moment, as I am in the middle of a teacher training (Conscious Communication) and know that I will be assigned a 90 day practice in a week or two. Over the summer, I completed a 90-day practice following Level 2 Meditation and the Mind training, which included 37.5 minutes of long Ek Ong Kar chant, 11 minutes of Sat Kriya, 11 minutes of the Pathfinder meditation, 11 minutes of shivasana.  After that was finished in early July, I completed a 40-day practice of the New Lungs and Circulation kriya, 15 minutes of Nadi Cleansing pranayam, plus Sat Kriya.  Most recently, I completed the Awakening the Inner Healer meditation, which we did in a small virtual group.  This meditation lasts 10 days, and involves being on the Tantric diet, and chanting for 90 minutes at different times each day throughout the night.  It was very powerful, and I highly recommend it. 

Lizzie Muse:

Then I am off to workI noticed if I do not meditate before work, I very often have a headache, feel off (less focused, irritable, and tuned out) and I tend to mess up at work.  I also realized what I do the night before effects my morning routine. I recently found a meditation in Yogi Bhajan’s Marriage Manual called “Meditation for Patience and Positive Wake.” It works wonders and has totally helped my morning routine!

Karta Kaur: I’m usually up by 5:30am and brush my teeth and then read Jap Ji. My dog sits by my side and recognizes when I’m almost done and will feed her.I then relax with my coffee for an hour or so and then head up to shower- first I use hot water then move to cold. Then, I’m off to the mat. I do the “Wake Up Series” and a few warm up excercises. Last fall I decided to do Sat Kriya and Long Ek Ong Kars every day for the rest of my life. 7 minutes each. I have missed a day here and there, but the commitment keeps me to it and the longer I do it the harder it seems to be to NOT do it. The power of habit is BIG! I Just decided to do something manageable that Yogi Bhajan recommended to do every day. Sometimes I also do a kriya depending on time. I did 31 minutes of the Guru Ram Dass chant for the 11 days before Yogi Bhajan’s birthday and fell in love with it so am continuing with that for now.I’m also doing 90 days of 31 minutes of Ardas Bhayee in the evening (I recently found a letter I got from Yogi Bhajan in 1981 in which he suggested to do that). Not part of my morning routine, but I really like having a committed evening practice as well.So that’s it. I’m going for consistency and not worrying about perfection. Seems to be working for me. A steady gentle process.

Will Keyser (Sach Bhagat): When I wake, I try to notice exactly how my body and mind are feeling and then design a Sadhana that will work for me in that moment. Of course there are the usual parts of the practice such as meditation, mantra, and kriya that support the typical structure for one’s morning practice, but for me the most important thing is to begin with a moment of mindfulness that will inform me about my needs in the moment. It is a joy to meet those needs. Whether I need more of a stretch to release tension and emotion in a particular part of the body, open meditation to reset the mind from dreams, or some physical postures to align the physical and pranic bodies, the point for me is to get my whole being to a good place where I can have a new day that is filled with potential and freedom. One World of Yoga Blog: Tips for Starting Your Sadhana.

Kelly Ziehm COTA/L, YT: I was waking up at 4:30am to do Sadhana before work for a while but that didn’t work into my life with some health challenges I’ve been experiencing so I found something that works for my life and this moment.The moment I wake up I connect with my breath and start to deepen in. Then I contemplate all that I am grateful for, especially for this beautiful life and that I am breathing. Next I start to wake up my physical body similarly to awaking from Savasana, wiggling fingers and toes, rotating wrists and ankles in one direction and then the other, long body stretch and cat stretch to each side.Then I scrape my tongue and brush my teeth. Next, I put on some mantra music and light some candles and incense. Then, I drink warm water with chlorophyll.Then I make a green smoothie (soaked cashews, granny smith apple, green vibrance, raw protein powder, tons of spinach, coconut oil, chia seeds and water), so important after fasting all night, nothing too sweet or caffeinated and take my supplements. Then I start my practice…Depending on the day I try to do a pranayam, sometimes breath of fire, sometimes something more soothing like alternate nostril breathing or long deep breathing.Then I do some warm ups and a meditation, sometimes short/sometimes long, or a kriya that feels right for that day, again depending on how I’m feeling or I may do a kriya later in the day.Then I dry brush and hop in the shower, chanting the morning Sadhana chants (if I haven’t already). I do self-massage or abyhanga with coconut oil in the warm weather as it has cooling qualities and sesame oil in the cooler weather for its warming qualities and thank my body for all it does for me! Then I get ready for the day while chanting the whole way through!  Then I get into my car and either continue to chant the morning Aadhana chants or any uplifting mantra music and feel grateful for a new day❤️ Then usually go to a class at KYB in the evening! 

Preet Kaur:I am going on over a 100 days of a solid routine. 10 minutes of repeating the Reiki principles silently, 10 minutes of doing Metta meditation, 7 minutes of chanting Har on my mala, 31 minutes of Kirtan Kriya and 7 minutes of chanting Sat Narayan. Past day 90 my knees and hips really started to bother me and I realized my rigidity of sticking to one pose of meditating was causing me a little physical harm. So now I use all the traditional postures; laying, sitting (more often in a chair now) walking and standing. Sometimes this turns into dancing as I chant! My goal when I began this practice was to transform and begin to get into a flow- then go with that flow! Morphing my practice while still feeling like I am sticking to the integrity of it has been a meditation in practice. It has taken my meditation off the mat, literally, and brought it into my life in a more ever-present way. When I began 100 days ago, I thought I did not have the physical stamina to do Kundalini Yoga in the morning. Now I am finding the joy it brings to listen to what my body, mind and spirit want on a particular day and then go with the guidance I receive. Some days that is Kundalini, some days Yin, some days both. Sometimes it is a 30 minute physical practice, sometimes closer to an hour. I am finding more and more sets and sequences that are “go-tos” and as my repertoire builds, I can feel my whole body/mind/soul getting stronger and more vibrant. I drink my lemon water in the morning, scrape my tongue, body brush, massage my body with coconut oil and take cold showers too!


Siri Bani Kaur

Kundalini Yoga Bostondec. 31 | 10pm

Siri Bani Kaur is CEO and Owner of Kundalini Yoga Boston and You Go Girl Yoga. As a wellness coach, teacher, trainer, author and speaker, she has had the opportunity to learn a great deal of practical and useful tools. Sharing all she has learned and benefited from has become her passion! Siri Bani is committed to helping people of all ages become the absolute BEST version of themselves. She specializes in facilitating quick change from the inside out; dissolving the mental and emotional blocks that keep us stuck in negative patterns so we are able to enjoy a happy, empowered life. This is a life where we enjoy forming uplifting connections and learn to embrace a new way of being. You only have one life to live, so start living your best life NOW!

She is a certified K.R.I. Kundalini Yoga Instructor, a certified Level 2 Radiant Child Yoga Instructor and a certified Level 2 Reiki Practitioner. She has been practicing many styles (Kundalini, Power, Flow, Bikram, Ashtanga) of yoga as well as teaching art and yoga for over two decades. She facilitates cooking, health & wellness classes, along with art & yoga classes and workshops and mindfulness programs for teachers, parents, children and adults.

In addition to teaching yoga, Siri Bani Kaur is a working artist, art instructor and a field associate in the Art and Education Department at Boston University. She received her BFA from The School of the Art Institute of Chicago and her MFA from The College of Fine Arts at Boston University. She has taught art at Boston University, Monserrat College of Art, and in the Waldorf Schools. She is presently the Dean of Faculty at the Chapel Hill-Chauncy Hall School.

Calling on her extensive and remarkable background in fine and healing arts, Siri Bani Kaur is offering her services for small group or private yoga classes, wellness coaching and Reiki sessions.