Kundalini Yoga: Complete Warm Up Series

Gururattan Kuar's "Complete Warmups & Preparation for Meditation" from Yogi Bhajan's Kundalini Yoga is a full on sequence designed to awaken the entire physical and energetic bodies. This can be done alone as a complete series, as preparation for meditation or can be used as a warm up before kriya with a specific focus.
If performing other kriyas after this you can omit any of the exercises that will be covered in that kriya.
All exercises are to be done 1-2 minutes with powerful Breath of Fire unless otherwise specified (Note: for YouTube I have kept the time limit to 1min each but if you wish to extended on your own know that 1-2min is recommended)
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Sequence
Opening Mantra: Ong Namo Guru Dev Namo
1. Standing Twists
2. Standing Side Stretches
3. Inhale Arch Back, Exhale Bend Forwards
4. Butterflies
5. Low Sufi Grind X 15 each way
6. High Sufi Grind X 15 each way
7. Spinal Flexes
a. Hands to ankles (low)
b. Hands to knees (high)
c. Vajrasana/Rock Pose (center)
8. Seated Twists (with Gyan Mudra)
9. Shoulder Shrugs
10. Neck Rotations
11. Cat-Cow
12. Rock & Roll
13. Janusirsasana
14. Wide Leg Alternate Leg Stretch
15. Paschimottanasana (life nerve stretch)
16. Navel Series
a. 2 Leg raise
b. Crunches (with twists)
c. Nabiasana
17. Shalabhasana (followed by external retention)
18. Bhujangasana/Cobra Pose (with external retention) VERY STRONG!!
19. Dhanurasana/Bow Pose (rocking)
20. Ustrasana/Camel Pose
Meditation/Savasana + Grounding
Sat Nam

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Recommended Reading:
For Yogic Philosophy - "The Heart of Yoga": https://amzn.to/3lGLXi2
For Kundalini and Chakras - "Kundalini Tantra": https://amzn.to/3b87awi
For Deepening Understanding of Chakras - "Practical Yoga Psychology": https://amzn.to/3baa1ot
*Most Recommended* for Difficult Emotions - "Letting Go": https://amzn.to/3hJ7hAP

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~DISCLAIMER~
Remember that Yoga is a spiritual practice with the primary intention of expanding consciousness and experiencing liberation. Any purported physical benefits are merely secondary side effects and may or may not happen for every practitioner. Not all practices are suitable for everyone. If you are unsure if a practice is safe and appropriate for you check with a qualified spiritual advisor and medical professional before attempting any such practices.

#Kundalini
#YogiBhajan

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