Demystified: Components of a Kundalini Yoga Class
If you are new to Kundalini yoga or have taken a class or two and wondered what was going on, this post will explain the different components that make up a Kundalini Yoga Class.
A Kundalini yoga class is typically 90 minutes long. There are different components to a class that together make this a very unique experience. You can also practice Kundalini yoga in shorter times, for example, 60, 30 and 20 minutes, there are no rules.
Here is my daily and weekly practice to show you an example. I have a daily non-negotiable practice that’s about 20 – 30 minutes long. On days when I can have a longer practice that 30 minutes will turn into anywhere from 45 – 90 minutes. That’s just what I do and it’s taken me some time to get to this point. What I do is not what everyone else has to do. You can fit your yoga practice into your schedule however it suits you.
Class Breakdown
Here, in this post, I have broken down a traditional, 90 minute, Kundalini yoga class to show you, in order, the different components of a class and give you an idea of what happens.
Tuning In
-
- We begin a class by tuning in. We chant the Adi Mantra three times “Ong Namo, Guru Dev Namo”. This mantra is in Sanskrit and translates to “I Bow to the Divine Wisdom Within”.
-
- Next we do warm up exercises. These exercises are to warm the spine and prepare the body for the kriya, or the movement part of the class. Typically there will be 3 or 4 warm up exercises each lasting anywhere from 1 – 3 minutes, depending on the class.
Movement
-
- Then we move into the Kriya portion of the class. A kriya is a specific set of asanas, or postures, to achieve a particular outcome and may also include mantra, mudra and breathwork. A kriya makes up the largest portion of the class and lasts anywhere from 20 – 40 minutes depending on the specific kriya. The kriya prepares the body for meditation. There are hundreds of kriyas to choose from.
Rest & Integration
-
- After all that movement we follow with a Shavasana (or Savasana). Here we get into a comfortable position, keeping our eyes closed or open is our choice and are guided to fully relax our body and enter a meditative state. Shavasana is important as it allows for the integration of the energies we’ve been working with in the kriya. Typically Shavasana will last 10 – 15 minutes.
Meditation
-
- Then meditation time. The meditation will be in tune with the class theme and kriya. There are also hundreds of meditations in Kundalini yoga. Kundalini meditations can involve mantra, breathwork and mudra and the idea is that we get into a meditative state while focusing on the breath, mudra and/or mantra. A meditation can last from 3 – 11 minutes.
Tuning Out
-
- To end the class we tune out, similar to tuning in, here we chant “Sat Nam”. Sat Nam is Sanskrit for ‘Truth is my identity’. Traditionally we chant the mantra three times but chanting it once is perfectly fine too.
-
- An optional addition to tuning out, that you may come across in some classes, is singing “The Long Time Sun” before chanting Sat Nam. Here are the words to the Long Time Sun:“May the Long Time Sun Shine upon you, All Love surround you and the Pure Light Within you, Guide your way on.”
For shorter classes, the same format can be followed with shorter times for each part of the kriya and/or a short meditation.
I hope this post is helpful in explaining the different components that make up a Kundalini yoga class.
If you are new to Kundalini yoga or have taken a few classes and wondered what was going on, I have created a Free Resource just for you. The Beginners Guide to Kundalini Yoga. Download your Free copy here.
Sat Nam
Heather xox