What to expect in a kundalini class

New to Kundalini Yoga?

What To Expect in a Kundalini Yoga Class

Kundalini Yoga is different from other types of yoga, like Vinyasa and Yin yoga. Kundalini is also known as the “yoga of awareness”, focusing on enhancing your awareness, moving past your ego and experiencing your highest consciousness. Here are 8 things you can expect in our Kundalini yoga classes if you’re joining a class for the first time.

1. We begin every class with an introductory chant.

“Ong Namo Guru Dev Namo”

A class starts with an introduction chant where we tune in with the mantra “Ong Namo Guru Dev Namo” three times. This means “I bow to the infinite wisdom within me”. Pro tip: If you press your tongue up to the roof of your mouth while chanting ‘Ong’, it stimulates your pituitary glands and connects you to your higher consciousness. You can always hum along if that feels more comfortable for you.

If you are new to chanting in a yoga class, use this as an opportunity to empower your voice, to let go of that ego-self that’s trying to keep you safe and not try something new, and allow yourself to be heard.

To start the practice, sit up tall with your chin slightly tucked in and eyes closed. Keep your internal eye gaze directed up towards the area between your eyebrows or the ‘third eye’. To create heat and friction, rub your palms together and press them together at your heart center. Take three deep breaths, then chant the mantra three times. After chanting, take a deep inhale, hold it briefly and exhale. Relax your arms down, with your palms facing up on your knees. Take a moment to experience the sensation of the tune-in.

2. We practice repetitive movements.

We practice each exercise usually from 1-3 minutes, to work the subtle or energetic system.

Kundalini Yoga is a transformational technique that uses movements repetition and breath-work to create a profound impact on your physical, emotional, and mental states. This technique encourages you to be present in the moment, providing space to pause and reconnect with your own rhythms. Maintaining a focus on the flow of breath in combination with your movements is a powerful tool for training and disciplining the mind.

The repetitive nature of Kundalini Yoga works to fully integrate changes into the energetic body, which is an essential concept in Yogic traditions. The energetic body, just like the physical, can be trained and transformed to promote wellness in emotional and mental states. Kundalini Yoga provides you the ability to directly influence your feelings and change your life experience. Kundalini Yoga puts the transformation of the energetic body within your control.

Learn more about the mechanisms at play during your Kundalini Yoga practice:

3. Expect powerful breathwork.

Each breathwork technique has a direct, specific effect on your physiology.

In Kundalini Yoga, the combination of repetitive movements and intense breath-work stimulates the flow of prana, or life force energy, throughout the body. The specific breath patterns used in each exercise are designed to produce direct, measurable effects on your physiology. Deep belly breathing is recommended to maximise the benefits in your Kundalini practice (unless the kriya states otherwise). Through the regulation of breath, you are able to release distracting thoughts and enter a state of mindfulness, which promotes a stronger connection to the present moment. Consistent practice of the mindfulness technique can lead to positive structural changes in the brain’s neuronal network, a phenomenon known as neuroplasticity. As such, maintain focus on your breath during your Kundalini practice to strengthen the connection between the mind and body.

4. Mantras.

I invite you to mentally chant ‘Sat’ as you inhale, and ‘Nam’ as you exhale, to anchor your mind.

The default mantra in Kundalini Yoga is “Sat Nam.” In Sanskrit, Sat means truth, and Nam means name. The mantra translate to “truth is my identity” or “I show up as my authentic truth/self.” The practice involves combining the mantra with breath and movements, which can effectively help still the mind. Unlike in traditional meditation classes where you focus solely on your breath and bring your mind back when it wonders, in Kundalini Yoga, there are other elements that require your attention and focus. This makes it easier to achieve mindfulness and flow. Therefore, when you hear “inhale Sat, exhale Nam” during class, this means you should add the mantra to your practice for an even deeper experience with the kriya.

5. Sometimes, we incorporate chanting into the practice.

Kundalini Yoga kriyas often include chanting as part of the practice, either during the session or as a separate meditation. Chanting is incorporated because it’s believed that using your own voice can have healing benefits for your body. The science of the Naad indicates that each syllable uses specific parts of the mouth and tongue, which has a specific effect on your overall physiology. Chanting also provides an opportunity to embrace your individual voice, build trust and have confidence in yourself. If you feel apprehensive about using your voice, this practice provides an opportunity to let go of that fear and empower your voice through a chanting meditation. Give it a try and see how it feels for you.

Try this chanting exercise:

"Aad Such, Jugaad Such"

Chant this mantra out loud with a strong emphasis on the “CH” sound at the end of “Such“, drawing your naval into your spine as you chant it. Repeat for 3-5 minutes. Notice how powerful you feel.

"Om"

In comparison, try the mantra “Ooooommmm” with an emphasis on the “mm” sound until you are out of breath, take a deep inhale, and repeat. Notice the difference in the experience chanting these two mantras.

6. We focus our eye gaze during each exercise.

In Kundalini Yoga, we often practice seated with our eyes closed. Unless stated otherwise in the kriya, it’s important to keep your eye gaze focused on the area between your eyebrows or the space behind your forehead, known as the third eye. This simple act can activate the nerves in your pituitary and pineal gland, which are important energy centers in the body. By doing this consciously and in conjunction with the other instructions provided in this article, you can elevate your Kundalini practice and maximize the benefit of the class.

7. Breath suspension.

At the end of each exercise, we pause in the center, take a deep inhale, and hold the breath to move energy up from the base of the spine to the crown of the head.

It’s important to contract specific locations in the body to facilitate the energy circulation- this is known as the “Bandhas”. In our Kundalini classes, we often hold our breath for as long as possible, but it’s always okay to release earlier or hold for longer. After letting go of the breath, bring your palms back down on your knees, go inward, and meditate for a few moments to experience the sensation.

Learn more about how Kundalini Yoga works:

8. A short meditation after each exercise.

After you release your breath, place your palms facing up on your knees, go inward and just experience the sensation.

During meditation, your energy settles and integrates, creating physical changes from the exercise you just completed. Use this time for deep introspection and complete mindfulness. Focus on being fully present in your body and connecting with your breath. It is normal to experience sensations such as rush, numbness, tingly feeling, or a surge of energy. If this happens, take a break to sit tall and take deep breaths or go into child’s pose at any time. Listen to your body and what it needs.

Do what you can and feel good about it.

Kundalini Yoga can help you make changes in your subtle and energetic system, stay present, and navigate challenging life situations. The practice involves multiple components at the same time, but don’t worry if you don’t have it down right away. Always do what you can and feel good about it!

Find more resources on Kundalini Yoga and mental wellbeing

Back to Blog Page