Mastering the Sufi Grind: Benefits and Techniques for All Levels

If you’ve done kundalini yoga with me on YouTube, chances are you’ve done seated torso circles a.k.a. Sufi grind pose. This grounding pose is one of my favorite moves to release the low back, strengthen abdominal muscles, massage the internal organs, and just feel overall incredible. 

If you haven’t done Sufi grind before and are curious about this soothing posture keep reading to discover more.

What Are Sufi Grinds? 

Sufi Grind is a rhythmic, circular movement of the torso performed while seated, often in a cross-legged position. This flowing motion involves rotating the upper body in a continuous circular pattern, focusing on the hips and lower back. Rooted from practices of a mystical and peaceful sect of Islam, Sufism(yes the one with the whirling dervishes) and yoga; Sufi Grind aims to release tension, improve spinal mobility, and connect breath with movement for meditative relaxation.

Sufi Grind is more than just a physical exercise—it’s a tool for cultivating inner calm and emotional release. Unlike some of the more intense yoga poses, Sufi Circles harmonize the breath with the circular flow of the body. This circular motion is extremely soothing to the nervous system. It activates the parasympathetic nervous system, reduces stress, and fosters a deeper connection with your core energy. 

This is also an especially great introductory posture for beginners. The gentle seated motion is a great way to start learning mindful movement and soothe the body and mind. While this pose is most often seen as one of the traditional kundalini yoga poses I love using it with somatic yoga poses and incorporating it into my somatic classes or more grounding flows.

Benefits Of Sufi Grinding

The benefits of Sufi Grind are numerous. From the physical to the mental benefits, Sufi Grind pose is a valuable addition to any movement or mindfulness practice:

• Improves Spinal Flexibility: The circular motion enhances mobility in the lower back and hips, reducing stiffness and tension in these areas.
• Releases Stored Emotions: The rhythmic flow can help release emotional energy trapped in the body, promoting a sense of emotional balance.
• Stimulates Digestion: Gentle pressure from the movement can massage abdominal organs, supporting healthy digestion and alleviating bloating.
• Encourages Mindfulness: By synchronizing breath with movement, Sufi Circles bring awareness to the present moment, fostering relaxation and focus.
• Reduces Stress: The soothing rhythm activates the parasympathetic nervous system, helping to lower cortisol levels and calm the mind.

If you’re looking for physical relief and to improve your emotional well-being, Sufi Grind is an excellent choice to start your journey with. 

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How To Do Seated Torso Circles (Sufi Grind Pose)

Seated torso circles, or Sufi Grind Pose, is a simple yet transformative practice for unlocking tension in the lower back, hips, and abdominal region. Like I said, it’s one of my favorites. I do it at my desk between meetings, on the floor while playing with my kids or watching TV, or add it in towards the end of my personal practice. 

Here’s how to do these kundalini circles:

Find a Comfortable Seated Position

Start by coming to an easy pose on your yoga mat. Sit with the legs crossed on the floor or on a cushion to elevate your hips, ensuring your spine is tall and neutral and weight is evenly distributed between the sit bones. If sitting on the floor is uncomfortable, use a chair with both feet grounded.

Begin the Circular Motion

Place your hands on your knees for support, inhale deeply, and start moving your torso in a slow, circular motion. Start with going in a clockwise direction. Leaning the chest forward over the left knee and slowly circling forward towards the right knee. Exhale as you scoop the belly back and you round the shoulders, chin dips, continuing your circle around the back. Inhale again as you come forward back over the left knee, opening the chest. Continue your circles moving with the breath, inhaling as you come forward and exhaling as you go back.

Think of your pelvis as a pot and you’re stirring it with your torso. I also like to think of my chest like a flashlight shining forward. 

Reverse and Repeat

Complete several circles in one direction, then switch to the opposite direction when it feels right. Maintain a steady, flowing rhythm and focus on the sensations in your body. You can move as fast or as slow as you like. Always listen to your body and let it be your guide. When you feel complete bring your body to stillness, sitting up tall, and take several breaths to connect to the earth and relax.

Try sufi grinds in this easy 5-minute Kundalini yoga class:

Synchronize with Breath

Match your inhales and exhales to the movement, letting the breath guide the flow. This synchronization enhances the meditative and calming effects of the practice.

Sufi Grinds are ideal for beginners and seasoned practitioners alike, offering a simple way to release tension and connect with the body.

This incredible grounding practice is not just great for the mind and body either. It is believed to contribute to inner purification, to connect you with your spirituality and kundalini energy and help guide you toward awakening. Not sure what kundalini awakening is? Read this post: Kundalini Awakening: What Is It and How To Awaken It.

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Closing Thoughts

If you’re curious about kundalini yoga, its rich history, benefits, and practices I’d encourage you to start with my Kundalini Demystified course. If you’ve already been practicing kundalini for some time and want to take your practice even deeper or teach others, my 200-Hour Kundalini Yoga Teacher Training is also a great option.