Getting Started: What to Expect in a Kundalini Yoga Class

So, you’re taking the plunge into Kundalini Yoga! Maybe you’re feeling a little nervous or just curious about what makes this style so unique compared to Hatha or other forms of yoga. Whatever sparked your interest—whether it’s a friend’s recommendation, a curiosity to explore something new, or the desire for a deeper connection—this guide is here to help. I’ll walk you through the typical flow of a Kundalini class so you can show up feeling prepared, relaxed, and ready to enjoy the journey.

Kundalini Yoga Class Structure

Most Kundalini Yoga classes follow a similar structure:

1. Tune In
2. Warm-Up Exercises and/or Pranayama
3. Kriya or Series of Kriyas
4. Deep Relaxation
5. Meditation
6. Closing the Space with an affirmation, the song “Long Time Sun,” and/or three long Sat Nams.

Exploring Each Part of Class

1. Tune In

Each Kundalini Yoga class begins with tuning in using the Adi Mantra. This mantra helps set the tone for practice, creating a mindful space and setting an intention for what you wish to experience. The Mangala Charn Mantra can be used after the Adi Mantra to add a circle of protection around the practitioners, but this is optional.

How to Tune In:

Chant the Adi Mantra three times: “Ong Namo Guru Dev Namo,” which means “I bow to the Creative Wisdom, I bow to the Divine Teacher within.” If you wish or are led by the instructor, also chant the Mangala Charn Mantra three times: “Aad Guray Nameh, Jugaad Guray Nameh, Sat Guray Nameh, Siri Guru Dayvay Nameh,” which means “I bow to the Primal Wisdom, I bow to the Wisdom of all ages, I bow to the True Wisdom, I bow to the transparent and great Wisdom.”

Sit in Easy Pose (Sukhasana): Place hands in Prayer Pose (Pranam Mudra).

Relax: Take a few deep breaths, releasing any tension in your shoulders, jaw, and abdomen.

Set an Intention for your practice or connect with your higher self.

If you want to learn more here is a quick video on how to tune in with the Adi Mantra: 

2. Warm-Up Exercises

Warm-up exercises in Kundalini Yoga are optional and may vary by class. They typically include one to three exercises, such as spinal flexes, life-nerves stretches, or stretch pose, to prepare/warm-up the spine or other parts of the body for the kriyas that follow. Some classes may also include a brief pranayama or breathing exercise in addition to or instead of warm-up exercises; breath of fire is commonly used to warm up the body before beginning a kriya.

3. Kriya or Series of Kriyas

The kriya segment often takes the greater portion of the class. A kriya is a specific sequence of exercises, breaths, and sounds designed to produce a particular stable energetic state. The word kriya comes from Sanskrit, meaning action, deed, or effort. Different classes will focus on different kriyas, and some classes may include more than one kriya if they are on the shorter side; if you want to get a sense of what a kriya looks like you can explore many of these in the practice section of this website.

4. Deep Relaxation

After completing the kriya(s), you’ll transition into deep relaxation. This phase allows the effects of the kriya to settle within your body, balancing energetic, physical, emotional, and mental aspects of yourself. This is also when your parasympathetic nervous system has a chance to heal and reset. You may listen to a gentle mantra and/or musical recording, the sound of the gong being played, or just relax in silence. I personally find this to be my favorite part of the practice!

5. Meditation

After relaxation you will move and stretch your body gently and make your way back to a seated posture for meditation. All of the exercises you’ve done throughout the class are meant to prepare you for this moment where you can deeply connect. Meditations can vary in length, intensity, and focus, depending on the class. You can also find additional meditation options in the meditation section of this site: LINK.

6. Closing the Space

Just as the class begins with tuning in, it concludes with three long Sat Nams, sealing the energetic experience and bringing closure to the class. Often, the class also ends with “Long Time Sun,” a song that serves as a blessing, encouraging you to connect with yourself as you move forward in your day. There are many beautiful versions of the “Long Time Sun”. Here are two of my favorite versions:

Tips for Before, During, and After a Kundalini Yoga Class

Before You Begin:

• Eat Lightly: Avoid heavy meals and stick to a light snack or just water 2-3 hours before class.
• Eliminate Distractions: Turn off your cell phone and other electronic devices.
• Keep Hydrated: Have drinking water nearby.
• Wear Comfortable Clothing: Choose loose, comfortable clothes, and, if you like, wear a natural-fiber head covering (e.g., bandana, scarf, or cap).
• Set Up a Comfortable Space: Use a yoga or exercise mat for a soft surface and have a blanket or shawl handy to stay warm during relaxation or meditation.
• Use Support if Needed: If you have tightness in your lower back, hips, or legs, consider sitting on a cushion to elevate yourself during seated postures. Consider having props handy, like blocks or folded blankets to use when you need support in other postures.
• Communicate Your Limits: Before class begins, be sure to talk to the instructor about any physical limitations you may have or other things you think they should know about you.

During Your Practice:

• Listen to Your Body: Only do what feels right for you. Even if you only visualize yourself doing an exercise perfectly, you can get most of the benefits of that exercise. 
• Ask Questions: If in a live class, ask for any clarification on instructions that you do not understand.
• Stay Hydrated: Keep water handy and take sips as needed between exercises.
• Respect Your Cycle: During the most intense days of menstruation (1-3 days), avoid strenuous poses such as Bow Pose, Breath of Fire, Stretch Pose, Camel Pose, Locust Pose, Root Lock, Sat Kriya, inversions, and intense leg lifts. Instead, visualize the posture or ask for modifications.

After Your Practice:

• Rehydrate: Drink plenty of water to help your body recover.
• Reflect on Your Experience: Notice any physical, emotional, or mental shifts. Journal or process your emotions and experiences in the way that works best for you.
• Integrate Class Lessons: Bring simple techniques, like deep breathing and a lengthened spine, into your daily life to continue the benefits of your practice. Maybe you’d even like to practice a pranayama or meditation that resonated with you on your own.

Each Kundalini Yoga class is a unique journey that has the potential to help you connect more deeply with yourself and tap into your inner energy. The most important part is to come with an open heart, and enjoy each part of the class at your own pace. 

Each person has a unique first experience with Kundalini yoga. I would love to hear about how your first class went. Share below!