Here is a video of the Kundalini Kriya The Woman’s Set. I have timed each exercise at 2-minutes with roughly 1-minute between for meditative reflection on the energy within the body. This is an minimal instruction video while I actually complete the practice, so you are doing it with me. It feels very nice to do yoga together. Please join me!
Here are some pose variations that might make the practice more accessible for you. Adaptation is a beautiful gift to yourself to enjoy the practice from where you are with no comparison and no expectations.