What to expect in class

we first tune in with the Adi Mantra ONG NAMO GURU DEV NAMO

warm up & kriya

a class typically includes warm-up postures, then a kriya ( a set of postures sequenced in a certain order for a specific outcome) which can include stretching, breathing, jumping, running, dancing, yelling, chanting, meditating! Each kriya contains a variety of activities. A typical class is focused on control of breath,expansion of energy and alignment of the chakras. Such as kriyas for cleansing the liver, clearing depressing thoughts, strengthening the navel center, and balancing the glandular system/metabolism. Usually, eyes are closed so you can become attuned to whats going on and be less distracted.
We use mudra ( hand positions) to seal energy and send reflex to the brain and mantra  (silently or out loud) and mental focus eg,  at the third eye. 
The practice is dynamic and challenging, but between postures there are pauses to rest in a seated or lying meditative pose. There are thousands of kriyas, so each class is different.
A kriya typically has repeated postures practiced with varied breathwork or chanting and may include a short meditation

relaxation & meditation

The kriya is followed by a deep relaxation, allowing all the glandular secretions to get into the bloodstream, balancing the energy, and activating the parasympathetic (calming) part of the nervous system. Usually, class ends with a meditation for set intervals, like 3 minutes or 11 minutes. Meditation may include breathwork, a mudra, a focal point, chanting and at times movement. This type of meditation helps focus the mind, clearing thoughts and chatter.

closing of class

Class ends by chanting the mantra
Sat Naam (truth is my identity)

what can you do to enhance your experience?

Come to class hydrated, but dont eat anything substantial at least two hours beforehand. Wear comfortable, natural clothing and have bare feet. Notice how you are before class, during and after. Pay attention to your body, but also your mind and spirit, be willing to feel whatever emerges.  Kundalini Yoga can be challenging – you will get out of it what you put in - working through mind over matter empowers you and many benefits will emerge.

Remember to inform the teacher if you have any physical limitations they should be aware of - in order to give clear modifications to suit you and also if you are pregnant.

Go at your own pace - this means only you know your own body and what works for you - the teacher will encourage you to push past your mental limitations but not physical - go to your own limit but not beyond - stay mindful during all exercises and adjust any breath or movement to your own abilities which naturally change with each session.

what to expect if you practice regularly?

Through kundalini yoga… change happens ! It may be subtle or maybe more dramatic … many people find it easier for them to make right choices such as eating habits etc.  With increased intuition we make right choices for ourselves on a consistent basis and less energy is given to worry and fear. This alone gives us much more energy to live life.
Physically you feel more vital, as the chanting, poses and breathwork bring prana (life energy) to your body activating and balancing the glandular system. This impacts our brain chemistry,  improving our moods, hormones, reaction to stress etc.
Through consistent practice your body /mind retains a memory of what you have learnt and you are able to come back to a neutral energy when you need to. Your mind becomes more calm and you feel focused and clear. Vitality and focus bring self-confidence, the ability to see things in perspective and to not get so easily stressed. So we may face the daily challenges in life and be joyful about whatever comes our way.

It helps us Rise To The Challenge as Yogi Bhajan said

“Keep up – you will be kept up”!

click here to read testimonials from my classes

and here is a great article also explaining what to expect if you are new to kundalini yoga


so what the heck is a chakra?

All matter, including the human body, is energy. Our bodies are anchored by seven energy centers, called chakras, little power hubs that fuel our vitality. When one  of these energy centers is blocked (like the carburetor of a vehicle being broken), it causes the entire system to fail. One of the purposes of Kundalini Yoga is to  clear blocks from the chakras (they could be emotional, mental, spiritual or physical blocks) to allow energy to flow freely

view from Gurdwara Nanaksar Southampton




here is a video clip to learn the practice of breath of fire which is used in many kundalini yoga meditations and kriyas

and another one with excellent tips from Harijiwan Khalsa

hedge end yoga