Frequently Asked Questions
What is Kundalini Yoga?
Also known as the “Yoga of Awareness” Kundalini Yoga combines, yoga postures, breath work, movement, chanting & meditation as a system to deepen one’s connection to Self. Among the many benefits of practicing Kundalini Yoga and Meditation, many practitioners report relief from anxiety and depression, an increase in physical vitality, elevated mood, and an over all sense of relaxation and inner peace.
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The Basic Structure of a Kundalini Yoga Class:
The traditional Kundalini Yoga class has same basic structure.
Here are the main elements.
1. Tune in. We tune in with a mantra that is chanted 3-5 times:
The Adi Mantra:
Ong Namo Guru Dev Namo
Translation:
I bow to the Infinite Wisdom. I bow to the Wisdom within myself.
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*Sometimes followed by:
Mangala Charan:
Aad Guray Nameh
Jugaad Guray Nameh
Sat Guray Nameh
Siri Guroo Dayvay Nameh
Translation:
I bow to the Primal Wisdom
I bow to the Wisdom of all the ages
I bow to the True Wisdom
I bow to the Great Invisible Wisdom
2. Warm Ups
Your teacher may warm up with some basic breathing exercises (pranayam) and/or exercises to stretch and loosen the spine.
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3. Kriya
A kriya is a set of exercises or movements in a very set and prescribed way that leads to a specific outcome. The teacher does not create the kriya. The kriya is simply taught as it is written. Typically, a kundalini yoga kriya invokes a breathing pattern and a movement. This may also include an eye focus and a mantra whether it be silent or aloud. It is the movement and the breath that work together to create a change.
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4. Meditation
The Kriya is followed by meditation, typically anywhere from 3-11 minutes. There are many different types of meditations in kundalini yoga, each with a specific outcome. We may chant a mantra (aloud or silently), follow a breath pattern, sit quietly, or hold our arms in a specific posture.
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5. Relaxation
The last part of class is reserved by a long relaxation where students lie on their backs and rest allowing the glandular system to secrete, the nervous system to adjust and the entire body system to integrate all the energetic changes that occurred during the kriya. It can be a time of great healing. Some teachers play relaxing music or the gong which are therapeutic and relaxing.
*Note: Sometimes, depending on the chosen kriya, the relaxation will come before the meditation.
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6. Long Time Sun/Long Sat Nam
We end each class with the Long Time Sun Song:
May the long time sun shine upon you
All love surround you
And the pure light within you
Guide your way on.
*Followed by
1-3 Long Sat Nams
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FAQs:
What should I bring to a class?
Ordinarily people bring their own mats, but sometimes props and blankets are available at the yoga studio. Bringing a water bottle is advised and you may wish to bring a meditation shawl or a blanket.
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What should I wear?
Wear loose cotton clothing, or stretchy yoga pants. You need to be able to move and feel comfortable. Natural fiber clothing is recommended.
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Do I need a head covering?
Not necessarily. You don’t need to cover your head to practice Kundalini Yoga. You may wish to experiment with a head covering: try a class with your head covered and try a class without a covering and see if you notice a difference.
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What if I can’t keep up with the exercise?
No worries. You will be encouraged to keep up, but if you need to rest you may stop the exercise and join in again when you feel ready. In Kundalini Yoga we strive to do our level best and push ourselves to our limit, but not beyond our limit. Each one of us will have different capacities.
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For more information visit 3ho.org