I've owned and enjoyed many DVDs from husband/wife team Ravi Singh and Ana Brett, but this is the first time I've tried KUNDALINI YOGA FOR BEGINNERS & BEYOND, one of their first releases. I had been somewhat hesitant to try this DVD because I was aware that included the 5 Tibetans, a series of five specific exercises that I had tried previously and that I had found did not work particularly well for me. However, there is quite a bit of additional footage on this video, so I thought it was worthwhile to give it a try.

I have the "matrix" version of this DVD, which allows you to pick and choose chapters to customize your own workout. The Main Menu of the DVD lists options for Play DVD - Chapter Index - Design Your Own Workout "Matrix" Option. The Chapter menu appears as follows:

Breath Primer, 4:28
Tune In, 2:39
Warm Ups, 6:11
Set One: Rise & Spine, 20:20
Set Two: The Five Tibetans, 17:32
Deep Relaxation, 8:36
Meditation, 5:18
Closing Prayer, 2:59

As with all Ravi/Ana DVDs, this routine features Ana alone, with Ravi and Ana sharing responsibility for voiceover instruction. Ana appears on a furry mat in a white, featureless studio. The Breath Primer also is a mainstay of their DVDs: it provides instruction on the various types of breathing used during the practice, including long deep breathing and breath of fire. Finally, Tune In is the standard opening to the routine which includes a chant of "ong namo guru dev namo" and the mantra "sat nam," which is used for meditation throughout the practice. I have provided details on the remaining chapters of the routine below.

WARM UPS
The warm-ups featured here include spinal grinds, spinal rock forward and back (rowboat), and double forward bend.

SET 1: RISE & SPINE
This section focuses on repetitive movements, or kriyas, combined with breath. The exercises include spinal flexion forward/back, ending with contraction (Ana later names this mula bandha); spinal flexion forward/back seated on heels, again ending with contraction; spinal twist (washing machine); spinal flexion in a leaning position for upper back; alternating elbows up and down with hands clasped (propeller); pull and contract clasped hands at throat and overhead (repeated several minutes); and conclude with sat nam kriya (2 minutes) and brief relaxation (2 minutes).

SET 2: THE FIVE TIBETANS
Ana states that this is a more intermediate set. Throughout the routine, she shows modifications and encourages going at one's own pace. The five dynamic movements are as follows: 1) staff pose to table, 2) double leg lifts, 3) down dog to up dog, 4) "baby" (child's pose) to camel, and 5) standing spinning (this is the ONLY movement during the entire practice that is not performed on the floor).

The deep relaxation felt much briefer to me than then >8 minutes specified on the Chapter menu. For the "Calm and Clear" meditation that follows, Ana cues a focus on the pulse between the thumb and finger, timing "sat nam" in the mind to this pulse. This was the only instruction for this mostly silent (other than the background music) meditation; I would have found a bit more coaching from Ana and Ravi helpful here. Finally, the routine concludes with the standard "Closing Prayer": wishing positive well-being towards yourself, healing power to someone you know who needs it, and peace on earth, ending with a final "sat nam."

Overall, I enjoyed this workout. I definitely preferred the warm-ups and the first set to the second (the five Tibetans), which was significantly more challenging and strenuous. However, I appreciate the matrix on this DVD, which gives me the option of only choosing the chapters I like from this routine. Given that Set #2 is more intermediate, I'm not sure that I would recommend this DVD to those completely new to Kundalini yoga, although Set #1 might be a good place to start.

Instructor Comments:
I think Ana and Ravi do a good job sharing the voiceover instruction here. I've seen some comments about Ana's outfit, but I thought it was fine--she is wearing a printed tank top and boy shorts/briefs (she has said that she leaves her arms/legs exposed to make it easier to view her movements).

Beth C (aka toaster)