New to Kundalini Yoga? 4 Things You’ll Hear in My Popoyo Yoga Classes

When I teach Kundalini yoga, I find myself saying the same few things over and over again. So I thought I’d define them here.

If you ever join one of my yoga classes in Popoyo, Nicaragua, unless you specify otherwise, you can expect a mix of Kundalini yoga kriyas, breathwork and Vinyasa flow.

My classes aren’t about performing every movement perfectly. They’re about getting out of your head, into your body, and using movement and breath to shift your energy.

If you’re new to Kundalini yoga or breathwork, though, there are a few phrases you’re probably going to hear me say.

1. “Squeeze Mula Bandha”

Mula bandha — or the root lock — involves engaging the muscles around the pelvic floor.

Think of it as a gentle lifting and squeezing sensation, similar to a Kegel exercise. You are probably doing one right now. It’s almost impossible to hear someone say “Kegel” without instinctively trying it yourself.

At the end of many Kundalini kriyas, I’ll tell you to inhale, engage mula bandha, hold the breath briefly and bring your attention toward your third eye — the point between your eyebrows.

In Kundalini yoga, this is traditionally used to direct and integrate the energy we’ve just generated through the movement and breath.

Then we exhale and release together.

That release can feel really good.

2. “Sniff and Throw Breath”

I’m fairly certain this is not the official Kundalini yoga term for this breathing technique, but it’s what one of my teachers calls it and I love it.

So now I say it too.

Basically: sniff the breath in through your nose and throw it back out through your nose, making both the inhale and exhale intentional and fairly forceful.

You’ll encounter different breathing techniques throughout a Kundalini-inspired class. Breathwork is one of the things I love most about the practice because it gives your mind something very tangible to focus on while your body is moving.

Which brings me to...

3. “If You Feel Lightheaded, Slow Down”

If you aren’t used to breathwork, Kundalini yoga — or, frankly, the Nicaraguan heat — you may occasionally start to feel lightheaded, dizzy or crampy during practice.

That’s your cue to stop or slow down.

Return to your natural breath, rest and drink some water. There is absolutely no prize for pushing through a yoga practice when your body is telling you otherwise.

If you feel good again and want to jump back in, you can. If you want to spend the rest of the kriya lying on your mat, you can do that too.

The practice is yours.

4. “Bring Your Attention Back to Your Breath”

A Kundalini kriya often involves repeating a particular movement for a set amount of time.

And repetition does something interesting.

Your body might be moving, but your mind starts wandering.

What am I having for lunch? How much longer is this? Why did she say two minutes when this has clearly been seventeen minutes?

This is where the practice really begins.

When your mind wanders, bring your attention back to your breath.

Sometimes I’ll encourage you to make your inhale and exhale audible so you can actually hear yourself breathing.

Listen to the breath.

Feel your body moving.

Come back to what is happening right now.

For me, that’s one of the most powerful aspects of combining Kundalini yoga, breathwork and Vinyasa. The physical practice gives the mind somewhere to go. Instead of thinking about everything outside of you, you get an opportunity to come back into your body.

Again and again and again.

5. “Listen To Your Body.”

Kundalini yoga can be powerful, but more intensity isn’t always better. There are times when I’ll encourage you to modify the practice and choose slower, more grounding movements and breathwork instead.

If you’re pregnant, please let me know before class so I can offer appropriate modifications. Depending on the stage of pregnancy and how you’re feeling, we may slow down the movements, avoid inversions and breath retention, and skip more vigorous practices such as Breath of Fire. Always follow the guidance of your healthcare provider about exercising during pregnancy.

If you’re menstruating, you don’t necessarily need to avoid Kundalini yoga. You may simply find that a gentler practice feels better, particularly during the heavier days of your cycle. You’re always welcome to move more slowly, skip inversions or Breath of Fire, and choose a softer breath instead.

One option I often give students is to inhale for a count of four and exhale for a count of six. That longer exhale can make the practice feel slower and more grounding.

And this isn’t only for pregnancy or menstruation.

If at any point you feel overly activated, anxious or like the breathwork is simply too much, stop the vigorous breathing and return to a comfortable natural breath.

You can also try left-nostril breathing: gently close your right nostril and breathe slowly in and out through your left nostril. In Kundalini yoga, this is traditionally used as a cooling, calming breath.

The bigger lesson is one I come back to constantly in my classes:

Listen to your body.

You never have to perform a kriya exactly as I’m doing it. Modify it, slow it down, rest or stop completely. Yoga is a practice of becoming more aware of what your body needs — not overriding it.

Try Kundalini Yoga in Popoyo, Nicaragua

If you’re curious about Kundalini yoga but have never tried it before, you don’t need any previous experience.

I offer private yoga classes in Popoyo and the surrounding area, including one-on-one sessions and private small-group classes. I can come to you, you can come practice with me, or I also teach at Magnific Rock by appointment.

Classes can incorporate Kundalini-inspired kriyas, breathwork, Vinyasa, meditation and relaxation depending on what you’re looking for.

And don’t worry if you don’t know what mula bandha means yet.

You do now.

Interested in booking a private yoga class in Popoyo? Get in touch to schedule a session.