Kundalini Yoga
Hi! I’m a Registered Dietitian and Certified Yoga Teacher with a Masters Degree in Science. My goal is to help people stay nourished and calm. In this post I discuss what Kundalini Yoga is, the scientific research on it and why it might be something worth trying!
DISCLAIMER: Please note the content in this post is for general information purpose only and is not intended to be used as personal health care advice. Opinion and research shared in this post should be interpreted cautiously. For questions or concerns regarding how you could apply this information to your personal health, please discuss it with your primary health care provider and/or a licensed mental health care provider.
While some styles of yoga tend to offer classes that focus primarily on physical postures, Kundalini yoga offers additional practices that might seem a bit strange at first. For instance, chanting…
Before you run away at the thought of chanting in a class full of strangers, let me share some things that might change your mind…
My kundalini yoga teacher once told me that many people in the USA spend way too much time in their own head. Consequentially their headspace becomes overly analytical, anxious, stressed, scattered and/or depressed. The practice of chanting is designed to help people get out of their head and bring them much needed mental clairty and peace. Some people may shy away from the idea of chanting because they think it is religious and it might go against their beliefs. But, while chanting is a part of certain religions it’s also used in non- religious or secular settings (1). Think of it like singing. Certain religions sing but singing isn’t exclusive to religion.
For those unfamiliar to what it is ,chanting is the repetitive use of a mantra; a word or sound repeated to help concentrate during meditation. An example of this would be to sit in a group and unanimously say the word “om” aloud over and over again in a rhythmic way. Interestingly, one small study reported that brief chanting of “om” (5 min) might enhance parasympathetic nervous system activity, promote relaxation, and provide calmness (2) Another study (3) where participants chanted “om” for 10 minutes showed a positive effect on mood and increased feelings of social cognition.
With respect to chanting in general (the words used to chant unspecified ), one randomized clinical trial involving 173 veterans diagnosed with military-related PTSD, found that vetrans who used mantra repetition had reduced symptoms of PTSD when compared to the group that did not use mantra repetition. Reductions in insomnia were also significantly greater for the mantra group (4). Neurobiologically speaking, chanting appears to cause significant changes in regional cerebral blood flow (5).
As of now the science to support the benefits of chanting is limited. But, both scientifically and anecdotally, it does seem like a promising tool to help bring peace and clarity to the headspace of certain people. Also, when it comes to Kundalini Yoga, chanting is just a small part! Come dive in to Kundalini further with me…
What is Kundalini yoga?
The origin of Kundalini yoga is unknown, but there is evidence dating it back to the East as early as 1000 B. C. In the late 1960s a man by the name of Harbhajan Singh Khalsa , also known as Yogi Bhajan, immigrated to North America and brought Kundalini teachings with him. Many of my yoga teachers were directly taught by Yogi Bhajan.
You can find Kundalini yoga classes in many yoga studios across the world now. To be fully immersed in it you can also go to a Kundalini Ashram which has a lot to offer to its visitors. For instance, you have the opportunity to wake up before sunrise to practice Sadhana, an ancient practice used to surrender the ego and prepare you for the day. Other examples include meditation with gong and free communal meals, known as lungar. Lungar is provided by volunteers as part of their selfless service to the community. Its purpose was designed to bring together people from all walks of life to eat together without discrimination. As a reminder, I’m just sharing the tip of the iceberg when it comes to visiting an Ashram and practicing Kundalini yoga.
When it comes to basic Kundalini classes found all over the world, including the ones I teach, they will generally follow the same structure:
Opening chant
Warm up or breath work (pranayama)
Kriya: A sequences of postures; some of which are found in other popular styles of yoga such as cat-cow and down dog. There may also be breathing exercises, singing, and meditation offered during this phase.
Relaxation
Meditation
Closing chant
After class is over, depending on the time constraints of the studio or ashram, you may have the option to spend time soaking in your experience while you enjoy tea and get to know your classmates. Many of us in the west are so busy. Tea time allows participants the option to not immediately rush off and to instead stay and get to know the people in their community with whom they just practiced yoga with.
what does the latest science have to say about Kundalini yoga?
STRESS / ANXIETY
Most types of yoga appear to reduce stress (6). This is great as stress is pretty common in our society. Even kids experience it. Specifically when it comes to Kundalini yoga, one small study showed a significant reduction in the stress level of kids who practiced it(7). Another study (8) on adults showed that practicing kundalini yoga had an effect on salivary cortisol and that a significant decrease of perceived stress was found in participants.
Over time if stress is poorly managed it can lead to anxiety which kundalini yoga may help mitigate as well(9). Interestingly one study found that while Kundalini yoga may not be as effective as Cognitive Behavioral Therapy in the treatment of anxiety, it still can help reduce it (10).
Insomnia/ PTSD
A couple of studies have shown a significant reduction in insomnia after routine Kundalini yoga practice (11,12). As a reminder, the PTSD study noted above also reported improvements in insomnia with chanting. Further studies also show a relationship between reduced PTSD and the practice of Kundalini yoga (13, 14).
COGNITIVE FUNCTION
There are a variety of studies which have demonstrated the ability of kundalini yoga to improve cognitive function (15,16, 17, 18, 19,20,21).
DEPRESSION
Depression is very complex but it does appear that Kundalini could be a useful tool to help aide someone experiencing it. (22, 23,24)
Before you come to class…
You might have some questions or concerns before joining a Kundalini Yoga class. Here are common ones people have:
what if i don’t want to chant?
You don’t have to. You can just listen along. Some people may also choose to silently chant in their head instead if out loud.
What if I can’t do some of the postures in class?
Much of what is taught in class can be accomplished by most people. My Kundalini classes are completely hands off and you are encouraged to listen to your body and do what you can. If you can’t do the posture, just don’t do it. Some movements may be more intense than others. Do what you can. Don’t worry about it. This is a judgement free space.
Do i need to have a specific body type or CAPABILITY to practice kundalini yoga?
There is no specific body type required to practice. All are welcome. Practice at your comfort level. This is a hands off class.
WHAT DO I WEAR TO CLASS?
Traditionally, Kundalini yoga is practiced wearing loose / comfortable white yoga clothing. But, please do not feel obligated to wear all white. You are welcome to wear what you feel most comfortable in. Many people wear a white head covering which is said to help enhance their meditative experience. This is optional.
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A SINCERE THANK YOU TO THE INDIVIDUALS BELOW WHO DEDICATEd THEIR TIME TO RESEARCH that has been cited in this post:
1) Perry G, Polito V, Sankaran N, Thompson WF. How Chanting Relates to Cognitive Function, Altered States and Quality of Life. Brain Sci. 2022 Oct 27;12(11):1456. doi: 10.3390/brainsci12111456. PMID: 36358382; PMCID: PMC9688188.
2)Inbaraj G, Rao RM, Ram A, Bayari SK, Belur S, Prathyusha PV, Sathyaprabha TN, Udupa K. Immediate Effects of OM Chanting on Heart Rate Variability Measures Compared Between Experienced and Inexperienced Yoga Practitioners. Int J Yoga. 2022 Jan-Apr;15(1):52-58. doi: 10.4103/ijoy.ijoy_141_21. Epub 2022 Mar 21. PMID: 35444369; PMCID: PMC9015091.
3)https://www.researchgate.net/publication/319851087_Chanting_Meditation_Improves_Mood_and_Social_Cohesion
4) https://ajp.psychiatryonline.org/doi/10.1176/appi.ajp.2018.17060611
5)Khalsa DS, Amen D, Hanks C, Money N, Newberg A. Cerebral blood flow changes during chanting meditation. Nucl Med Commun. 2009 Dec;30(12):956-61. doi: 10.1097/MNM.0b013e32832fa26c. PMID: 19773673.
6) Wang F, Szabo A. Effects of Yoga on Stress Among Healthy Adults: A Systematic Review. Altern Ther Health Med. 2020 Jul;26(4):AT6214. PMID: 32088671.
7)Sarkissian M, Trent NL, Huchting K, Singh Khalsa SB. Effects of a Kundalini Yoga Program on Elementary and Middle School Students' Stress, Affect, and Resilience. J Dev Behav Pediatr. 2018 Apr;39(3):210-216. doi: 10.1097/DBP.0000000000000538. PMID: 29369073.
8)García-Sesnich JN, Flores MG, Ríos MH, Aravena JG. Longitudinal and Immediate Effect of Kundalini Yoga on Salivary Levels of Cortisol and Activity of Alpha-Amylase and Its Effect on Perceived Stress. Int J Yoga. 2017 May-Aug;10(2):73-80. doi: 10.4103/ijoy.IJOY_45_16. PMID: 28546677; PMCID: PMC5433116.
9) Gabriel MG, Curtiss J, Hofmann SG, Khalsa SBS. Kundalini Yoga for Generalized Anxiety Disorder: An Exploration of Treatment Efficacy and Possible Mechanisms. Int J Yoga Therap. 2018 Nov;28(1):97-105. doi: 10.17761/2018-00003. Epub 2018 Apr 26. PMID: 29698081.
10)Khalsa MK, Greiner-Ferris JM, Hofmann SG, Khalsa SB. Yoga-enhanced cognitive behavioural therapy (Y-CBT) for anxiety management: a pilot study. Clin Psychol Psychother. 2015 Jul-Aug;22(4):364-71. doi: 10.1002/cpp.1902. Epub 2014 May 7. PMID: 24804619; PMCID: PMC4224639.
11) Khalsa SBS, Goldstein MR. Treatment of chronic primary sleep onset insomnia with Kundalini yoga: a randomized controlled trial with active sleep hygiene comparison. J Clin Sleep Med. 2021 Sep 1;17(9):1841-1852. doi: 10.5664/jcsm.9320. PMID: 33928908; PMCID: PMC8636338.
12)Khalsa SBS, Goldstein MR. Treatment of chronic primary sleep onset insomnia with Kundalini yoga: a randomized controlled trial with active sleep hygiene comparison. J Clin Sleep Med. 2021 Sep 1;17(9):1841-1852. doi: 10.5664/jcsm.9320. PMID: 33928908; PMCID: PMC8636338.
13) Jindani F, Turner N, Khalsa SB. A Yoga Intervention for Posttraumatic Stress: A Preliminary Randomized Control Trial. Evid Based Complement Alternat Med. 2015;2015:351746. doi: 10.1155/2015/351746. Epub 2015 Aug 20. PMID: 26366179; PMCID: PMC4558444.
14) Jindani FA, Khalsa GF. A Yoga Intervention Program for Patients Suffering from Symptoms of Posttraumatic Stress Disorder: A Qualitative Descriptive Study. J Altern Complement Med. 2015 Jul;21(7):401-8. doi: 10.1089/acm.2014.0262. Epub 2015 Jun 2. PMID: 26133204.
15)Ibrahim M, Therriault J, Nair VP, Dikaios E, Rosa-Neto P, Walpola IC, Rej S, Lifshitz M. Kundalini Yoga Intervention Increases Hippocampal Volume in Older Adults: A Pilot Randomized Controlled Trial. Int J Yoga. 2022 May-Aug;15(2):158-162. doi: 10.4103/ijoy.ijoy_25_22. Epub 2022 Sep 5. PMID: 36329774; PMCID: PMC9623893.
16)Eyre HA, Siddarth P, Acevedo B, Van Dyk K, Paholpak P, Ercoli L, St Cyr N, Yang H, Khalsa DS, Lavretsky H. A randomized controlled trial of Kundalini yoga in mild cognitive impairment. Int Psychogeriatr. 2017 Apr;29(4):557-567. doi: 10.1017/S1041610216002155. Epub 2017 Jan 16. PMID: 28088925; PMCID: PMC5540331.
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18) Eyre HA, Siddarth P, Acevedo B, Van Dyk K, Paholpak P, Ercoli L, St Cyr N, Yang H, Khalsa DS, Lavretsky H. A randomized controlled trial of Kundalini yoga in mild cognitive impairment. Int Psychogeriatr. 2017 Apr;29(4):557-567. doi: 10.1017/S1041610216002155. Epub 2017 Jan 16. PMID: 28088925; PMCID: PMC5540331.
19) Karamacoska D, Tan T, Mathersul DC, Sabag A, de Manincor M, Chang D, Steiner-Lim GZ. A systematic review of the health effects of yoga for people with mild cognitive impairment and dementia. BMC Geriatr. 2023 Jan 20;23(1):37. doi: 10.1186/s12877-023-03732-5. PMID: 36670348; PMCID: PMC9862505.
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21) Krause-Sorio B, Siddarth P, Kilpatrick L, Milillo MM, Aguilar-Faustino Y, Ercoli L, Narr KL, Khalsa DS, Lavretsky H. Yoga Prevents Gray Matter Atrophy in Women at Risk for Alzheimer's Disease: A Randomized Controlled Trial. J Alzheimers Dis. 2022;87(2):569-581. doi: 10.3233/JAD-215563. PMID: 35275541; PMCID: PMC9198760.
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