What is Kundalini Yoga?
Kundalini yoga combines dynamic movement, powerful breathing (pranayama), mantra (sound and repetition), and meditation. It aims to awaken and channel energy along the spine—often described in tradition as “coiled energy” at the base of the spine that can rise through the chakras. Classes typically include kriyas (repetitive movement sets), breathwork (e.g. Breath of Fire), chanting, and meditation, often with specific mudras (hand positions) and sometimes with eyes closed or focused. The practice was brought to a wide audience in the West by Yogi Bhajan and has roots in Tantric and yogic traditions from India.
Unlike Hatha or Vinyasa, which focus mainly on asanas, Kundalini emphasises breath, sound, and internal energy as much as (or more than) physical postures. The same class might include sitting, standing, and movement—all in service of clearing the mind and raising energy. Wear comfortable, preferably white or light-coloured clothing if you follow traditional guidelines; otherwise, any comfortable clothes and a mat are enough.
Who It’s For
- Those interested in the spiritual and energetic dimensions of yoga – If you are drawn to chakras, mantra, and the idea of “awakening” energy, Kundalini may appeal.
- People seeking stress relief and emotional release – The combination of breathwork and movement can be cathartic. See yoga for anxiety for how yoga supports calm.
- Practitioners open to mantra and breathwork – You do not need to believe in a particular philosophy, but you should be willing to try chanting and strong breathing. If you prefer only physical poses, Hatha or Vinyasa might suit better.
- Anyone wanting variety – Kundalini feels very different from flow or alignment-based classes; it can complement other yoga styles.
Benefits of Kundalini Yoga
Mental and emotional benefits: Mental clarity and emotional balance are often reported. The breathwork can calm or energise depending on the kriya. Stress relief is a common reason people try Kundalini. Some find that the combination of movement, breath, and sound releases held tension and improves mood.
Physical benefits: Energy—many practitioners feel more alert and vital. Flexibility and strength from the movement components. Nervous system regulation from specific breathing techniques (though some advanced breathwork should be learned from a qualified teacher).
Spiritual or experiential benefits: For those who resonate with the framework, Kundalini can deepen a sense of connection and awareness. It is not necessary to adopt any belief system to benefit from the practice.
Difficulty and What to Expect
Difficulty: Moderate; intensity varies by kriya. Some practices are gentle (e.g. seated meditation with mantra); others are vigorous (e.g. rapid movement or Breath of Fire). Tell the teacher if you have health conditions (e.g. heart issues, pregnancy, high blood pressure) as some breathwork may need to be modified or avoided.
Class length: Often 60–90 minutes. May include a warm-up, kriya, relaxation, and meditation.
What you need: A mat; comfortable clothes. A cushion for sitting is useful. Head covering is traditional in some lineages but not required everywhere.
Kundalini vs Other Yoga Types
- Kundalini vs Hatha – Hatha focuses on physical postures and alignment; Kundalini emphasises breath, mantra, and energy. Hatha is usually slower and more physically straightforward.
- Kundalini vs Vinyasa – Vinyasa is flow-based asana; Kundalini mixes movement with breathwork and sound. Different goals and feel.
- Kundalini vs Chakra meditation – Chakra meditation focuses on energy centres with visualisation and sometimes mantra; Kundalini yoga includes full-body kriyas and breathwork, not only meditation.
Compare with Hatha (more physical focus) and Vinyasa (flow). Book a class that offers Kundalini if you’re drawn to this style.