Chapter 1: Roots & Context of Kundalini Yoga
IN THIS LESSON
More than poses: kundalini yoga is a system for energetic and mental transformation.
Kundalini yoga is often misunderstood and at times even mystified. But at its heart, it's a precise and accessible system for awakening awareness, cultivating inner vitality, and supporting mental, physical, and energetic resilience.
First, what is “yoga” ?
Many people associate yoga with flexibility and physical fitness, but this is a very limited view of the practice. Yoga is more than exercise and extends to mental, emotional, and spiritual wellbeing. It is a system of physical and mental disciplines that originated from India and have been developed over thousands of years across many civilizations.
The word yoga comes from the Sanskrit root yuj, meaning to yoke, to join, or to unite. It’s often translated simply as “union.” In deeper teachings, yoga refers to the union of individual consciousness (jivatma) with universal consciousness (paramatma); or the integration of the finite self with the infinite self.
Over the last two thousand years, different branches of yoga have emerged; each offering a different “path” to inner union. Some emphasize path to devotion (bhakti), path of selfless action (karma), or path of meditation (raja). But all aim toward the same thing: awareness, alignment, and the remembrance of wholeness. In other words, yoga can be viewed as a lifestyle or practice of techniques that help one to aster the mind and bring it to stillness.
Yoga is a path of integration. It helps us (re)connect the mind and body, regulate our energy, and develop the capacity to sit with what is; without distraction, avoidance, or force.
So, what is kundalini yoga ?
Kundalini yoga is often referred to as the Yoga of Awareness. Unlike forms of yoga that focus primarily on flexibility, alignment, or fitness, this practice is designed to affect your state of consciousness through direct engagement with the nervous system, breath, and subtle body.
The word kundalini refers to a dormant spiritual energy believed to lie coiled at the base of the spine (in Sanskrit: kundal, meaning “coil”). The practice of kundalini yoga is intended to gently and safely awaken this energy and guide it through the chakras (i.e., the energetic centers in the body) toward greater awareness, intuition, and balance.
Kundalini yoga is considered a holistic technology, meaning it integrates multiple tools into one cohesive system:
Pranayama: Breath control techniques that guide prana (life force) and influence mental and emotional states.
Kriya: Structured sequences combining breath, movement, and sound to create a specific energetic or physiological effect.
Mantra: Repeated sound currents (often in Gurmukhi or Sanskrit) used to calm the mind, rewire the subconscious, and elevate vibration.
Mudra: Hand gestures that redirect energy flows and activate specific areas of the brain or body.
Meditation: Practices that train attention, increase inner awareness, and help access deeper states of stillness or insight.
Savasana / Deep Relaxation – Integration and restoration, often accompanied by the gong or sound healing, to allow the body to absorb and reorganize the energetic effects of practice.
Together, these components work systematically to regulate the nervous system, balance the endocrine (hormonal) system, and activate the subtle body (which is your energetic anatomy beyond the physical). We will explore each component in the following chapters.
How does this compare to more popular / modern forms of yoga?
While Hatha, Vinyasa, or Yin Yoga may focus on posture (asana), stretch, or flow, kundalini yoga is less about how it looks and more about how it works. A kriya might involve repetitive movement, stillness, chanting, or even holding your arms up for several minutes. This is not to challenge you arbitrarily, but to create a specific energetic effect.
Here's a quick overview of some other popular yoga styles, though we won't be diving deep into them in this course:
Hatha Yoga
A traditional path focused on balancing the sun (ha) and moon (tha) energies: effort and ease, activity and stillness. It is the mastery of physical postures that balance opposing forces. In modern classes, this often means holding postures for several breaths, using the breath to build presence and inner balance.Vinyasa Yoga
Extremely common in modern studios, it encourages continuous motion and flow between postures. One of the well-known movements include Chaturanga Dandasana which is the low plank pose similar to a push-up. Vinyasa is dynamic and fluid in style where movement is synchronized with breath. Sequences are often creative and fast-paced, supporting cardiovascular health, strength, and focus.Yin Yoga
A slow, grounding practice where seated or reclined postures are held for 3–5 minutes or longer. It targets the body’s deep connective tissues (e.g., fascia, ligaments, joints) rather than muscles, and is designed to promote stillness, flexibility, and introspection. The trick to yin is not to stretch actively, but to surrender & invite the body to soften and release gradually over time.Restorative Yoga
This one may appear as if you’re sleeping but it is actually a deeply restful style that uses props (e.g., bolsters, blankets, blocks) to fully support the body in passive, long-held poses. Its aim is to down-regulate the nervous system, support healing, and invite deep states of relaxation; particularly helpful in times of stress or fatigue. Different from yin yoga where you’re exploring your edge (not pushing, but noticing where sensation begins and learning to soften there); restorative yoga is retreating from all edges (inviting safety, stillness, and complete surrender).
What does a typical kundalini practice look like?
A kundalini yoga class follows a consistent structure designed to create a complete energetic arc. From grounding, to activation, to integration. Most classes run 60 to 90 minutes, depending on the teacher and the length of the kriya and meditation.
While each session is unique, here’s the general flow and timing you can expect:
1. Tuning In (2–3 minutes)
We begin by chanting the mantra Ong Namo Guru Dev Namo (“I bow to the Creative Wisdom, I bow to the Divine Teacher within.”) This opens the space and helps shift your awareness inward.
2. Warm-Up (5–10 minutes)
Simple movements and breathwork prepare the spine and body, increase circulation, and awaken awareness. Think of this as your energetic reset which is light, accessible, and foundational.
3. Kriya (20–30 minutes)
The main practice. A kriya is a sequence of breath, posture, movement, and sometimes sound, designed to produce a specific effect. Some kriyas focus on the heart or lungs; others target the glandular or nervous system. You’ll be guided clearly through each part.
4. Deep Relaxation (5–10 minutes)
After the kriya, you’ll rest in savasana to allow your body and nervous system to absorb the practice. Some classes include sound healing (like gong or chimes) to support deeper release.
5. Meditation (5–11 minutes)
A still practice involving a mantra, mudra, or breath pattern to help stabilize awareness and center the mind. You’ll be given clear instructions and can always adjust to suit your energy.
6. Closing (1–2 minutes)
We end with a chant of Sat Nam (“Truth is My Identity”); a way to seal the practice and reconnect to your inner truth.
We’ll explore each of these elements more deeply in the lessons ahead and begin practicing them together, one step at a time.