7 Things to Know Before Taking Your First Kundalini Yoga Class

So, you’ve been hearing about Kundalini yoga, or you saw it in a documentary or Instagram reel. It sounds a little mysterious, right? The white clothing, the chanting, the serious meditating, Kundalini yoga definitely has its own vibe.

If you're curious and considering trying Kundalini Yoga training for the first time, here are seven things you should know before stepping onto the mat.

1. Kundalini Yoga Is Very Different from Other Yoga Styles

If you’re used to vinyasa or hot yoga, Kundalini might feel like stepping into another world. While most forms of yoga focus heavily on physical movement (asana), Kundalini brings in a much broader toolkit: chanting (mantra), breathwork (pranayama), repetitive movements (kriyas), and meditation.

It’s often referred to as the “yoga of awareness” because it aims to awaken your full potential, mentally, physically, and spiritually.

Expect less flow and more sequences that are done with intention and repetition. You might hold your arms above your head for several minutes while breathing in a particular pattern. Or you may chant a mantra while moving rhythmically.

2. You Might Feel a Bit Awkward at First and That’s Totally Normal

Most people feel a little out of their element in their first Kundalini class. You might be chanting in a language you don’t understand (usually Gurmukhi, from Sikh tradition), breathing rapidly, or making unusual arm movements. It's easy to feel self-conscious, especially if you’re in a room with experienced practitioners.

But here’s the thing: everyone has been the new person at some point. And in Kundalini, no one’s judging your form. This practice is more about your internal experience than how you look doing it. So, let yourself be awkward. Laugh if you need to. The discomfort fades, and the sense of connection that comes from pushing through it is worth it.

3. White Clothing and Head Coverings Are Optional, Not Mandatory

You might notice people in Kundalini yoga classes wearing all white and covering their heads. This tradition comes from Yogi Bhajan, the spiritual teacher who brought Kundalini yoga to the West in the late 1960s. He believed that wearing white expands your aura and that covering your head helps contain and focus energy.

That said, you do not need to show up in white with a turban to participate. Comfortable clothes you can move in are perfectly fine. If you're curious about the traditional clothing, you can experiment later. But don’t let wardrobe anxiety keep you from trying the class.

4. Mantras Play a Big Role But You Don’t Need to Know Them

Mantras are a central part of Kundalini yoga. These are sound vibrations, often in Sanskrit or Gurmukhi, that are chanted aloud or silently. They’re used to focus the mind, shift your energy, and deepen meditation. Common mantras include “Sat Nam” (which means “truth is my identity”) and “Ong Namo Guru Dev Namo” (a way of tuning in at the start of class).

If you're new, don't worry about pronunciation or remembering the words. Most teachers will explain the meaning and have the mantras written out somewhere. Just do your best. Even just listening can be beneficial. Over time, you’ll start to recognize and feel more comfortable with the sounds.

5. You’ll Probably Do Breathwork You’ve Never Tried Before

Breath is a big part of Kundalini yoga. You’ll hear the term pranayama which means “breath control.” You might be guided through something called Breath of Fire, which is a fast, rhythmic breathing technique that can feel intense if you’ve never done it. Or you might hold your breath for long periods during certain exercises.

These practices are designed to clear blocks in your energy, boost mental clarity, and help you connect with your body. But they can also feel a little overwhelming at first.

If at any point it’s too much, just returns to slow, steady breathing. There’s no shame in taking it slow.

6. It’s Okay to Have an Emotional Response

Don’t be surprised if you find yourself tearing up or feeling a wave of emotion during or after class. Kundalini yoga is designed to move energy through your body, including stuck emotional energy. Sometimes, doing a seemingly simple movement while chanting can suddenly unlock something deep inside.

This is completely normal and it’s part of what makes the practice so transformative for many people. If emotions come up, try not to suppress them. Just breathe through it. Let the practice move what it needs to move.

That said, if anything feels truly overwhelming or triggering, it’s always okay to pause, skip a kriya, or step outside for a moment.

7. You Don’t Need to Be “Spiritual” to Benefit

Kundalini yoga definitely has spiritual roots, and some teachers lean into that more than others. You might hear talk of chakras, energy fields, or references to divine consciousness. If that resonates with you, great. But if you're more into the physical or mental health aspects, that’s fine too.

You don’t need to believe in anything in particular to benefit from the practice. The breathwork alone can help lower anxiety. The repetitive movements can build physical endurance. The meditations can sharpen focus and reduce stress. Whether you’re here for the spiritual awakening or just a better night’s sleep, there’s something in Kundalini yoga for you.

Final Thoughts: Give It a Few Tries Before You Decide

Kundalini yoga isn’t a one-and-done experience. The first class can be confusing or even a little weird but don’t let that discourage you. Like learning a new language or instrument, it takes time to find your rhythm. If you’re curious after your first session, give it a few more tries. Try different teachers if you can.

And remember, there’s no “perfect” way to practice Kundalini yoga. What matters most is your willingness to show up and experience something new.

Have you tried Kundalini yoga? Thinking of going to your first class? Join our sessions of Kundalini yoga for beginners in Oslo.