Exercise Set for the Kidneys

Yoga for Kidney Support & Core Power

This Kundalini Yoga sequence invigorates your kidneys, urinary system, and core, promoting overall well-being. Breathe deeply and powerfully throughout each exercise.

Illustration of Susan sitting in easy pose with legs and arms extended straight out in front. Fingers folding tightly into pads of the fingers, and pointing thumbs upward.

1. Dynamic Forward Fold

Posture & Mudra: Sit with legs and arms extended straight out in front. Fold your fingers tightly into the pads of the fingers, and point your thumbs upwards.

Movement & Breath: 

  • Inhale in the starting position, then exhale and move the torso forward from your hips, keeping your back straight and arms parallel to the ground. 
  • Continue to alternate between these two positions and use powerful, forceful breaths that increase in intensity as you continue. 
  • Do 2 complete cycles of movement every 5 seconds. 
  • Keep the arms parallel to the ground, and do not lean backward on the inhale.

Duration: Continue for 5-6 minutes

2. Pelvic Lifts

Posture & Mudra: Lie on your back with knees bent and feet flat on the ground close to the buttocks. Grasp your ankles.

Movement & Breath: Inhale and lift your pelvis up, pressing your Navel Point upwards. Exhale and lower back down. Maintain a steady rhythm throughout.

Duration: Continue for 1-3 minutes

Illustration of Susan lying on her back with knees bent and the soles of her feet flat on the floor close to the buttocks; doing a pelvic lifts.
Illustration of Susan with hands and knees on the ground in Cat-Cow Pose (Marjariasana-Bitilasana). Keeping knees and shoulder-width apart and arms straight.

3. Cat-Cow Variation (Marjariasana-Bitilasana Variation)

Posture & Mudra: Come onto all fours with your hands and knees on the ground in Cat-Cow Pose (Marjariasana-Bitilasana). Keep your knees shoulder-width apart and arms straight.

Movement & Breath: 

  • Begin with powerful breaths. Inhale as you arch your back down and lift your head in Cow Pose (Bitilasana). Exhale and round your back up, tucking your chin in Cat pose (Marjariasana). Continue for 2 minutes.
  • Remain in Cow Pose (Bitilasana) and extend your left leg straight back and up. Hold for 30 seconds. Then switch legs and hold for 30 seconds.
  • With your left leg held up, bend the knee and kick the left buttock for 1 minute. Switch legs and kick the right buttock for 30 seconds.

Duration: Continue for 4 ½ minutes total.

4. Knees to Chest Pose (Apanasana)

Posture & Mudra: Lie on your back in Knees to Chest Pose (Apanasana). Tuck your nose between your knees.

Movement & Breath:

  • Relax in this position for 1-2 minutes.
  • You can choose to sing “Nobility” for 5-6 minutes followed by “All Things Come from God” for 2 minutes, or simply breathe deeply and calmly.

Suggested recording: The Noble Woman by Sangeet Kaur from the album Ekka Mai: Mantras for Yoga.

Suggested recording: All Things Come From God by Avtar Singh Khalsa.

Duration: Continue for 8-9 minutes.

Illustration of Susan laying down with knees towards chest, head towards knees
Illustration of Susan squatting in crow pose, arms extended straight out in front, parallel to the ground with pals facing down

5. Crow Pose & Chanting

Posture & Mudra: Squat in Crow Pose . Extend your arms straight out in front, parallel to the ground with your palms facing down.

Movement & Breath: 

  • Hold the posture for 1 minute.
  • Chant “HAR” continuously, touching the tip of your tongue to the upper palate with each repetition. Feel the connection between your tongue and navel. Continue chanting for 2-3 minutes.

Duration: Continue for 5 minutes total.

Ending: 

  • Inhale deeply, squeeze your lips tightly, and hold your breath for 20 seconds, feeling in total control of your body. Exhale.
  • Repeat, holding for 30 seconds and bringing your body into balance. 
  • Exhale and relax.

Important: If you experience dizziness during this exercise, increase your water intake

6. Kunchun Mudra

Posture & Mudra: Sit in Easy Pose (Sukhasana) with both hands in Gyan Mudra. Bring the left hand in front of your Heart Center, forearm parallel to the ground, with the palm facing down. Bring your right palm beside the shoulder, facing up and close to the level of your ear. Stretch the wrist as far as possible, so the palm faces up.

Movement & Breath: 

  • Inhale, lengthen your spine and engage your core muscles, lifting the weight of your upper body off of the buttocks. Pull in the abdomen and lift the ribs and diaphragm up, chest out and chin in. Hold for 30 seconds, then release the tension as you exhale. Continue for 5 minutes.
  • Maintain the posture and the strong upward pull of the torso and chest as you chant “WAHE GURU, WAHE GURU, WAHE GURU, WAHE JIO” with the tip of the tongue for 5 minutes. The upward pull and accuracy of the mudra are essential in this exercise.

Duration: Continue for 10 minutes total.

Ending:Inhale deeply, exhale and relax.

Comment: Kunchun Mudra is a powerful practice. While there is no time limit, you may gradually increase the duration as you build your tolerance. Accuracy in performing the mudra is crucial for maximizing its benefits.

Illustration of Susan sitting in easy pose with both hands in Gyan mudra