Kundalini yoga is a spiritual practice that blends movement, breath and meditation to awaken the “coiled snake” energy of awareness within. Often described as the yoga of awakening, it’s known for its ability to bring a person in touch with their inner truth and empower them to face life’s challenges head-on. But starting a new form of yoga can be intimidating for those who have never tried it before. That’s why this article, Kundalini Yoga for Beginners: What to Expect, is here to help you take the leap into your own spiritual journey of self-discovery and enlightenment.

The goal of kundalini yoga is to activate the untapped energy at the base of the spine. This energy is called prana, and it’s important to be aware of it. Kundalini yoga is not just a physical exercise; it also includes meditation and chanting to encourage spiritual growth.

While it can be daunting for a beginner to try something new like chanting, breathing techniques, and postures, anyone can benefit from this powerful spiritual practice. The key is consistency and showing up regularly to your kundalini yoga class with an open mind. It may also help to familiarize yourself with yogic terminology so you can understand the instructors during class.

A typical kundalini yoga session begins with an opening chant or a song to tune in to the innate wisdom of your body. It then progresses through a warm-up, a series of kriyas (which are sequences of poses paired with breathing techniques), and a final relaxation and meditation session. Some of these kriyas include a hand position, or mudra, which directs the flow of energy in your body. For example, one common mudra is gyan mudra, which involves touching the tip of your index finger to the thumb. This creates an energy circuit that promotes wisdom and knowledge.

Another aspect of a kundalini yoga class is the use of mantras, which are ancient phrases that invoke specific energies. Whether chanted or played, these mantras are designed to stimulate the brain and produce new ways of thinking. Some of these mantras include “Ong Namo Guru DevNamo,” which calls on the divine teacher within, or “Sat Nam,” which encourages truth and self-awareness.

In a Kundalini yoga class, you’ll often be asked to stretch, move your body in unfamiliar ways, and hold certain poses for long periods of time. While this can be challenging for beginners, it’s important to focus on your intention to grow and to keep a positive attitude throughout the class.

For those who want to get a feel for the basics of this form of yoga, there are many online and in-person classes that cater to beginners. Some even have a specific beginners-only class. In the meantime, it’s a good idea to wear comfortable clothing and to practice regularly, ideally at least 30 minutes per day, to experience the full benefits of this spiritual discipline. In time, your body will begin to change and you will find that your intuition sharpens, allowing you to make more informed decisions in daily life.