What to expect from your first kundalini yoga class

Unsure what to expect from your first kundalini yoga class?

The good news is that Kundalini yoga is accessible regardless of your fitness level or previous yoga experience. This guide will walk you through what happens in a typical class and help you feel prepared to begin your Kundalini yoga journey.

What is kundalini yoga?

Kundalini yoga is often called the “Yoga of Awareness.” It’s a unique practice that combines physical movement, breathwork, meditation, and chanting to promote balance and self-discovery. Unlike other yoga styles, Kundalini yoga focuses on awakening inner energy and creating harmony between the mind, body, and spirit.

What to expect in a kundalini yoga class

A welcoming atmosphere

Most Kundalini yoga classes are beginner-friendly. Instructors understand that everyone starts somewhere, so there’s no pressure to get everything perfect.

An opening ritual

The class usually begins with a chant, such as “Ong Namo Guru Dev Namo,” which means “I bow to the divine wisdom within.” This helps set an intention and creates a focused, sacred space.

Warm-up exercises

Gentle stretches combined with breathing exercises (pranayama) prepare your body and mind for the practice. These movements are accessible to all, regardless of fitness level.

A Kriya (set sequence)

The main part of the class involves a kriya—a specific series of postures, breathwork, and movements designed to achieve a particular effect, such as reducing stress or boosting energy. Some kriyas are dynamic, while others are more meditative.

Meditation and Chanting

Classes often include meditation, which may involve repeating a mantra or focusing on your breath. This is a time to quiet your mind and connect with yourself.

Relaxation

After the kriya, there’s usually a deep relaxation period, often accompanied by calming music or a gong. This helps your body integrate the practice.

Closing the class

The session ends with another chant or a moment of gratitude, leaving you feeling grounded and refreshed.

Do you need to be fit or experienced?

Absolutely not! Kundalini yoga is accessible to everyone, regardless of age, fitness level, or yoga experience.

No Prior Yoga Experience Required: Kundalini yoga focuses on personal growth rather than achieving “perfect” poses.
Adaptable Movements: Your instructor can offer modifications if you find a posture or movement challenging.
Focus on Your Comfort: It’s okay to rest or skip movements if needed. The goal is to listen to your body and go at your own pace.

What should you bring to class?

Comfortable Clothing: Wear loose, breathable clothing that allows you to move freely. White clothing is traditional but not required.
A Yoga Mat: If you don’t have one, many studios provide mats for use.
Water Bottle: Staying hydrated is always a good idea.
An Open Mind: Come ready to try something new and embrace the experience!

Tips for your first kundalini yoga class

Arrive Early: This gives you time to settle in and meet your instructor.
Communicate with the Instructor: Let them know it’s your first class, so they can guide you if needed.
Be Open to the Experience: Some elements, like chanting or gong relaxation, may feel unfamiliar, but they’re all part of the transformative journey.

Benefits you can expect after your first class

Even after one class, many people report feeling:

A sense of calm and relaxation.
Improved focus and mental clarity.
A deeper connection to themselves.

Kundalini yoga is a practice that grows with you, so each session brings new insights and benefits.

Reassurance for beginners

If you’re worried about not being “good at yoga,” remember that Kundalini yoga isn’t about physical performance. It’s about connecting with yourself and exploring your potential. Whether you’re chanting, breathing deeply, or sitting quietly, you’re doing it right!

Conclusion

Your first Kundalini yoga class is an opportunity to explore a new path to well-being and self-discovery. You don’t need to be fit or have prior experience—just show up with an open mind and willingness to try.

Ready to start your journey? Find a class near you or explore our Beginner’s Guide to Kundalini Yoga to learn more.