How to start and end, an introduction
Kundalini Yoga is taught in a chain, called the Golden Chain. This means it is taught from teacher to student, you need a teacher. Saying that I did start on my own, a very long time ago, mainly because I did not know. And I find it to be true and obvious after having practiced with a teacher and experiencing the difference.
I know that there can be reasons why you cannot learn form a teacher right now and I don't mean not enough time. For example, I lived on a remote scottish island for some years. And true, it was tidal and I could have walked off but there was no teacher on the next island that connected our island, eventually, to the mainland.
Funny enough that is not entirely true either, as I actually met somebody much later that told me she held classes on that very island that connected us to the mainland, but that was not at my time.
So in a way it is possible to practice on your own for some time and you will get some benefits of it but if you start like this, I am sure you will also find a teacher sooner or later. If you can, start by taking classes or even do the teacher training yourself.
In general, what is really important is to tune in and out and follow the given kriyas which means no adding or leaving out or changing, but you can shorten the times. Why would you modify something that made it all the way to our times!
If you ARE living on a remote island or there is another reason that makes it impossible to meet your teacher at this moment, this post is for you. There are many sources out there how to tune in and so on but as I am writing this blog I also think it is important to give a brief summary here or remind the one who reads it. But this can only be an introduction. And if you have practiced for a while it will come automatically, that wanting to show respect for the teachings.
As I mentioned Kundalini Yoga is handed down in a chain and before starting to practice we honor that chain by chanting ONG NAMO, GURU DEV NAMO, the Adi Mantra, in one breath if possible, 3 times. This connects us to this Golden Chain, and you will be guided throughout your practice by the Kundalini Yoga masters but it also means that you bow to the teacher that is within you.
It is important to focus upwards chanting this mantra, also as you call on the Infinite Creative Consciousness! The eye focus would be at the 3rd eye or Browpoint. You sit tall with a straight spine and your hands are together in Prayer position. This means the fingers are together pointing upwards and only the thumbs are apart from the rest of the fingers. The base of the thumbs is pressing into the sternum, at the Heart Center, into the notch of the breastbone (this stimulates the vagus nerve).
Breathe in and out a few times to center yourself and then you start with the ONG, chanted so the cavities of the sinuses vibrate and not chanted through the mouth. So basically you initially start the O through the mouth but the rest of the air and tone come through the sinuses/nose, not the mouth. Vibrating the cavity initiates vibration throughout the body and stimulates the pituitary gland, that affects other glands.
I would additionally continue with chanting 3 times Aad Guray Nameh, Jugaad Guray Nameh, Sat Guray Nameh, Siri Guroo Dayvay Nameh. This mantra is for protection and connects the speaker to Infinity.
If you have chosen a set, also choose some warm-up exercises. You would choose some that warm up areas concentrated on in the set or prepare other areas that are not being used. For example if the set is mainly seated, I might choose a warm-up standing. Or if a lot of arm movements are included I might choose to warm-up the shoulders to prepare them. There is a nice choice of warm-ups in the manual Transition to a Heart-Centered World. Choose 2 to 3 and do them each 2-3 minutes, don't swap the order though.
Then start your set. This means make a clear beginning. If you need to shorten times do this proportionally but otherwise leave it all as given. Here again, you will notice the difference between learning from a book or a teacher.
After your set you usually do up to 11 minutes relaxation. This is very important as you integrate all you have done and allow your body to relax which will also affect dealing with stress. So do not skip relaxation and really try to let go. To end relaxation you do stretch your body and rub hands and soles together and rock a few times along your spine to spread the energy.
If your set does not include a meditation, choose one that goes with the set. If it does not mention how to end the meditation you can generally end it like all exercises by holding the breath briefly and pulling the Mulhbandh. But sometimes it is advisable to shake hands above the head as well to ground yourself.
To end your practice you sit tall again, hands in Prayer Pose, eyes focused at the brows and chant 2 times
May The Long Time Sun Shine Upon You
And All Love Surround You
And The Pure Light Within You
Guide Your Way On.
And finally you end by chanting 3 long SAT NAMs, which means Truth is my identity, and bow your forehead touching the ground.
Please, for your own safety, get to know your body and boundaries and inform yourself about the Dos and Don'ts of yoga prior to practicing, and especially regarding pregnancy and menstruation.
I woke up with a sore throat. If I think back I can recall having a headache a few days ago. It could have been the weather, or that I ran around with wet hair, or that I did not drink enough water, so I ignored it. I can also remember feeling tired and cold. This one is very easy to ignore being busy and living in the UK. But what should have finally triggered all buttons was that I ate starchy sugary food, which I usually don't. 
