How Kundalini works
A Kundalini class is built around 'kriyas' — set sequences of postures, breathwork (pranayama), mantra and meditation designed to produce a specific effect. It feels different from posture-led styles: more inward, rhythmic and meditative, often with eyes closed.
Benefits
- Reduces stress and shifts mood quickly
- Builds energy, focus and emotional resilience
- Combines breath, sound and meditation in one practice
- Accessible regardless of flexibility
Who it's for
Kundalini suits people drawn to the meditative and spiritual side of yoga, and those who want results without needing athletic flexibility. An open mind helps — the chanting and breathwork can feel unfamiliar at first.
What to expect
Expect repetitive movements, strong breathing techniques, mantra and longer meditations. Many practitioners describe a noticeable shift in energy and mood by the end of a class.
The parts of a class
A Kundalini class follows a fairly consistent arc. It usually opens with a tuning-in mantra, moves into a warm-up and breathwork, then the heart of the class — a kriya, a specific sequence of movement, breath and sound designed to create a particular effect. After the kriya comes a deep relaxation, then a meditation, often with its own mantra and hand positions (mudras), and a closing chant. The combination is what gives Kundalini its distinctive, almost ceremonial feel.
Is it religious?
Kundalini is spiritual but not tied to any one religion. The mantras are mostly in Gurmukhi and Sanskrit and are used for their sound and vibration rather than as worship, and you're always free to chant quietly or simply listen. People of all beliefs — and none — practise it. If the chanting feels unfamiliar at first, that's completely normal; most practitioners find they relax into it within a few classes.
Tips for beginners
Come with an open mind and curiosity rather than expectations. You don't need flexibility or fitness — many kriyas are done seated. Breathe within your comfort during intense techniques like Breath of Fire and rest whenever you need to. Wear comfortable, loose clothing (practitioners often wear white, though it isn't required), and give it a few classes before judging — the cumulative effect on energy and mood is what keeps people coming back.
Where Kundalini comes from
Kundalini yoga draws on very old tantric and yogic ideas about 'kundalini' — a dormant energy imagined as coiled at the base of the spine, which the practice aims to awaken and raise. While the underlying concepts are ancient, the form widely taught today was popularised in the West from 1969 onward by Yogi Bhajan, who brought it to a broad audience. That mix of ancient theory and modern, accessible delivery gives Kundalini its distinctive character among yoga styles.
Breath of Fire and other techniques
Breathwork is central to Kundalini. The signature technique, Breath of Fire, is a rapid, rhythmic breath through the nose that energises the body and is woven through many kriyas. You'll also meet long, slow breathing, breath retention, mantra (chanting), mudras (hand positions) and bandhas (internal locks). None of it requires flexibility — the work is internal — which is exactly why Kundalini appeals to people who want yoga's mental and energetic benefits without an athletic, posture-heavy practice.
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Browse retreats →Frequently asked questions
Is Kundalini yoga good for beginners?
Yes — it doesn't require flexibility or athleticism, though the breathwork and chanting can feel unfamiliar at first. Come with an open mind.
How is Kundalini different from other yoga?
It focuses less on physical postures and more on breath, repetitive movement, mantra and meditation to shift energy and mental state.
Do I have to chant in Kundalini yoga?
Chanting (mantra) is a core part of the practice, but you can participate quietly or simply listen as you grow comfortable.